April 3, 2020

Yoga at Home – Things to Consider – Colin’s Yoga Blog

Yoga at Home – Things to Consider

Our Wirral Leisure Fitness Instructor Colin G has created this informative blog on things to consider when doing Yoga practices at home to ensure everyone is keeping safe while enjoying their practices!

Now that the gyms and leisure centres are all closed, practising yoga at home is your only
alternative. But I know from experience that this can be difficult to sustain. So, here’s a few
things to consider before you start. It’s not an exhaustive list, but it may help some of you,
particularly those with more experience.

ARE THEY QUALIFIED?

If you have decided to watch and practice yoga from the internet, then here are some
things you should think about:

  • The unqualified can create a yoga video and upload it onto the internet.
  • Just because the video has had thousands of views/likes doesn’t mean that it is
    safe and appropriate for your body.
  • Some videos contain very advanced postures/stretches which may only be suitable for practitioners with decades of experience.
  • If you are desperate to learn the Headstand, now is not the time to do it – do not try
    to copy the amazing yogi in the YouTube video! Wait until you can find a teacher for
    one-on-one instruction.

THE PRACTICE

I would not worry about trying to complete a 60 or 90 minute class. Instead, keep the
practice short but frequent. Aim for at least 3 practice days per week. Regular practice is the key to maintaining your flexibility and strength. Keep it simple, and practice what you know. Work a little bit more on the postures that you can do safely, but find difficult.

WARM-UP

Tell yourself that this is non-negotiable. It has been scientifically proven that warming the
muscles and joints through gentle movements of the torso and limbs reduces the risk of
injury. So, before you stretch take a few minutes to move your limbs and torso through
various, but gentle, movement.

BREATHING

Your rate of breathing is a good indicator of how you are performing. It should be slow and
relaxed, especially in a stretch. If your breathing becomes fast and laboured then you need
to rest or slow down your practice until your breathing becomes relaxed and steady again.

DON’T USE FORCE

Never, ever force yourself into a stretch/posture. Muscles will only stretch correctly when
they are warm and relaxed. If your muscles are tense and you then force them to stretch,
you may injure yourself. Always move into a stretch gently, slowly and cautiously. Be
constantly aware of how your body feels in the stretch/posture. If you feel pain or it just
doesn’t feel right when you come into a posture/stretch, then please stop doing it!

KEEP YOUR KNEES SAFE

Knees are a hinge joint. They allow your lower leg to move up and down in one direction.
Don’t twist your knees because it is very bad for them. For example, have you ever been
tempted to put your leg/legs in a Lotus, like the amazing yogini in the YouTube video? But,
your foot does not want to go over your shin or thigh? So you have to force it over?
Understand that every time you force your foot over your shin or thigh in the lotus posture,
a powerful turning force will be transmitted directly to your knee joint which may, one day
soon, cause your knee meniscus to tear! Once the meniscus is torn, only surgery can
repair it.

BEND YOUR KNEES

When you bend forward and rise back up, don’t forget to keep bending your knees! Unless
you are very flexible and strong, straight legs may lead to a lower back injury.

USE YOUR HIPS TO BEND FORWARD

Forward bends are initiated from the hips, not your lower back! Once your hips stop
moving forward, don’t be tempted to continue movement by bending your lower back.

BACKBENDS

Be cautious – your spine is important! As always, your goal is a very gentle stretch . Don’t
compress your lower back in an effort to get into a deeper stretch. And don’t hold your
breath in the stretch – keep breathing!

DO WHAT YOU KNOW

Practice what you know. Don’t try to learn new complicated and/or challenging postures
without the help of a qualified teacher. Furthermore, some of the advanced postures need
to be ‘spotted’ by the teacher, who will physically help you out of the posture, should
anything go wrong.

RELAX

Don’t forgot relaxation (Savasana) at the end of your practice.
It doesn’t have to be intense or of a long duration, but please try to keep a regular home
yoga practice, and you will maintain a lot of your current strength and flexibility. Then,
when the classes eventually resume, you will ‘hit the ground running’!

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February 25, 2020

Pre and Post Gym Beauty Hacks

Going to the gym should be an empowering time dedicated to self-improvement and connecting with yourself. But we know that isn’t always the case. In-between a hectic morning commute, lugging a gym bag around, and fighting against the weather, sometimes it’s not quite as effective as you’d hope.

That’s why we’ve compiled this short list of Pre and Post Gym Beauty Hacks, to help streamline your day!

Pre-Gym

  • Plait your hair.

No time to wash your hair post work-out? Don’t just chuck it into a ponytail- plait your hair instead!

Braids are stronger and will do a better job of holding your hair in place, whilst any heat or moisture you build up will help to set the braids, resulting in lovely loose waves when you take them out. Not to mention, you’ll also avoid that dreaded ponytail dent.

  • Use dry shampoo.

Hair not long enough for braids? Dry shampoo is your new best friend.

It’s a common tip to use it after exercise, however, the best trick is to apply it before! The dry shampoo will get to work the entire time, and once you’ve finished your workout, a quick blast from the hair dryer will rid you of any moisture and disperse the dry shampoo throughout your hair.

  • Take your make-up off.

As you exercise, your pores open up in order to release sweat. Makeup can form a pore blocking barrier on your skin, leading to a congesting mix of makeup, oil and perspiration that can result in spots, blackheads or irritation.

Skip the make up and save yourself time (and money) in covering your skin in the future. Your pores will thank you for it!

  • Wear gym-proof makeup.

If you prefer wearing makeup, make sure it won’t let you down.

Waterproof or clear mascara will prevent those pesky black smears, and oil-free, lightweight foundation/ BB cream is the least likely to cause any skin troubles.

During Gym

  • Use deodorant wipes

Don’t have time for a post gym shower? No judgement here- deodorant wipes will sort you out.

Instead of using a towel to mop up sweat, deodorant wipes will work the hardest, effectively wicking away moisture and odorous bacteria, leaving you smelling and feeling fresh.

These are only to be used in the tightest of times however. Got to think of the planet!

  • Deep condition your hair.

Believe it or not, the gym is the perfect time for an indulgent hair treatment – just not the proper gunky stuff (unless you don’t mind the stares!)

Spritz a lightweight, hydrating formula into your locks, scrape them back and let it get to work. The heat you generate will open up your hair cuticles, and the product can better penetrate each strand.

  • Use hand-sanitizer.

Whilst your pores are open, you don’t want germs getting in there. Try to avoid touching your face during your workout, or better yet, keep a hand sanitizer on… hand.

Post-Gym

  • Take a cold shower.

Yep. Embrace the freeze. It’ll help lower your core body temperature, stop you from sweating and reduce redness in the skin.

If you can’t brave a full cold shower, go for an icy blast right at the end.

  • Exfoliate

Post-gym is a great time to exfoliate due to your opened pores. This makes it the perfect time to wash away dirt, bacteria, and impurities.

If you’re a gym junkie, make sure you don’t do this every time! Over exfoliating can cause inflammation and exacerbate acne. Once every 2-3 days should be more than enough.

  • Moisturise immediately after stepping out of the shower.

The earlier you moisturise, the more time your skin has to absorb the product, and the less likely you’ll struggle into jeans with sticky skin! Also, the product will absorb any moisture left on your skin, leaving you feeling even silkier.

  • Use lotion to remove panda eyes.

Double up your product usage with moisturiser as a makeup remover. Any mascara or eyeliner smears can be quickly removed with a dot of lotion on a cotton swab, or the corner of your towel.

  • Opt for creamy makeup.

Post workout skin can seem a bit sticky, which can make powder foundations, bronzers or blush sit on the skin a little awkwardly. Creamy foundations, blush, or contour sticks can blend easier on the skin, for a more natural finish.

  • Use multi-purpose products.

Streamline your gym bag and minimise the time spent finding things. Vaseline as a lip balm and highlight. Lip stain that doubles up as a blush. The same powder for brows and eyeshadow. The list is endless!

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February 18, 2020

Hilbre Explorer Boat Trip

Hilbre Explorer boat trip – a special way to explore the stunning Wirral coastline

The Trip

The trip, which is run by Wirral Sailing Centre, offers passengers the opportunity to discover Hilbre Island and the surrounding area from a different perspective. Aboard our manoeuvrable RIB (Rigid Inflatable Boat) we get up close and personal with the wildlife, enjoy the magnificent scenery and learn a little about the fascinating history and geology of the area. All from the ever changing environment of the tidal waters that make up the Dee Estuary.

The idea was conceived in 2010 following a conversation with Dave Cavanagh, the popular Coastal Ranger who looked after Hilbre at the time. Initially we wanted to offer our passengers a closer look at the colony of Atlantic Grey Seals which can be seen hauled out on Hoyle Bank when the tide is out – curious by nature, we knew the seals would reciprocate! An exploratory trip with Dave, however, opened our eyes to the wealth of riches on the estuary, and the following year the trip (fondly nicknamed “DeeTour”) opened to the public trouvé sur ce site.

Every Trip is Different

Every trip is different according to the changing seasons and the weather. Although it’s wonderful to be on the water in glorious sunshine we’ve learned that we’ll see considerably more seals on an overcast day. We usually find them early in the trip, feeding in an area of choppy water just off Tanskey Rocks. The big bull males, with their large Romanesque noses (their Latin name ‘Halichoerus grypus’ translates literally as ‘hook nosed sea pig’!) regard us with big, brown eyes. If we are especially lucky we may also spot harbour porpoise – related to the bottle nosed dolphin. These elusive creatures can be spotted when they surface for air, their dorsal fins cutting through the surface of the water in an elegant arc.

Early autumn is a dream come true for bird watchers; the islands are important as a stopping-off point for the twice yearly migration of birds along the west coast of Britain, as well as being a high tide roost when the vast expanse of mud flats is covered by water. Huge colonies of oyster catchers, dunlin and knot congregate both on the islands and on the shoreline of West Kirby beach. Binoculars are a must!

Whats Included?

We take some time to explore Little Eye, Middle Eye & Hilbre. Passengers can hear tales of lost love by Ladies Cave and of smuggling and wrecking as we pass the Devil’s Hole – without giving too much away (in case you’re thinking of taking the trip) did you know there used to be a pub on Hilbre called ‘The Seagull’? By all accounts the landlord, who took full advantage of the Wirral’s treacherous waters, was a very wealthy man.

A trip on a RIB is not complete without a short joyride! We are, of course, careful to drive the boat sedately in the vicinity of any wildlife, but once well clear of the islands we throttle up, to the delight of our passengers! It’s not uncommon to hear a few whoops! We usually find the time to visit Thurstaston before concluding the trip with a close look at the colourful boats on the moorings at West Kirby.

With Several Seasons Under Our Belt

With several seasons under our belt the Hilbre Explorer has consistently received excellent feedback. It’s proved especially popular with our more mature customers (some of whom find the walk out to Hilbre a little too far these days) but definitely has something for everyone. The boat is licenced by the Maritime Coastguard Agency, carries full safety kit and the crew are experienced, knowledgeable and friendly. We look forward to welcoming readers aboard this summer!

“Sealtastic!”

“Excellent, entertaining, educational” D.Andrew

“We thought it was going to be good, but it was fantastic!” D.Taylor

Just a taste of the enthusiastic feedback we’ve received from passengers who’ve taken the Hilbre Explorer boat trip.

Hilbre Island
Atlantic Grey Seal

For further details please contact Wirral Sailing Centre on 0151 929 7707.

Please note, we also offer a full range of water sports courses; choose from sailing, windsurfing, stand up paddle boards, kayaking or power boating. Call the centre on the number above to find out more. Wirral Sailing Centre is an RYA Training Centre and is operated by Wirral Borough Council.

View Wirral Sailing Centres Web page & Facebook Wirral Sailing Centre for more information.

Photo Credit: Ron Thomas

January 24, 2020

Getting into Strength Training

Getting into strength training can be intimidating, but don’t let your preconceived ideas stop you. The benefits of strength training are endless!

Whilst increased strength and muscle growth is a common desired outcome, there are lots of different reasons to lift weights, such as:

  • Improving athletic performance
  • Increasing movement efficiency and function
  • General metabolic health
  • Body composition management (eg muscle > fat)
  • Bone density and tackling signs of aging

Remember, strength training doesn’t always result in bulk! Depending on how you train, it can provide you with a lean physique, or help to build certain areas, such as glutes.

Whatever your goal and your reason for becoming stronger, here are 5 top tips to ensure that your transition to strength training is safe and effective.

  1. Treat Your Strength Training as a Practice

This is a subtle one but will make a huge difference to the long-term effectiveness of your strength training. To ‘train’ is to complete without thought, but, to ‘practice’ is to mindfully execute with great precision.

When you practice, you’re more likely to make good decisions about your strength training, such as the appropriate load for your current skill level or the tempo of your lifting being in sync with your co-ordination. Keeping the mind-body connection enhances your development, and for some, can become meditative in nature.

When you train, you may have the mentality of ‘just getting it done’ and have little to no connection to the benefit of each movement. In time, you’re likely to become so dissociated to the exercise that you risk injury or losing the motivation to turn up.

  1. Learn The Primal Movements

When you’re getting started, there’s nothing more important than technique. Remember, there’s plenty of body weight exercises you can perform, which may assist you in your transition to the weight training area.

Seek out a trusted trainer to help you learn great technique. Too often, newbies to strength training are encouraged to complete a certain technique from an off the shelf strength program, but this falls short when it comes to correcting improper form .

To start, a trainer can help you perfect these key techniques:

  1. Understand Scaling Exercise

To scale an exercise is to match its complexity and intensity to your own physical function and capacity.

As a general rule of thumb, if it feels sketchy and uncomfortable, it generally is and needs to be scaled down. If it has been perfectly practiced and executed easily, it can be scaled up. The best practice is to make small, incremental progressions, that when consistently updated over a period of time, make for some transformative change in your strength and function.

Intensity is the main reason why scaling is so important; because it allows every person to find a level of work or intensity that is appropriate to their fitness level.  The reason why you want your workout scaled to your level is because the most intense, and safe, workout will result in the fastest positive results for your strength. Nothing kills progress like injury.

  1. Get a Program and Track Progress

Have your trusted trainer help you create a weekly program.

We should all be aiming for a minimum of 2 strength training sessions a week, and between each session, a 24-48hr recovery window. Don’t skip your rest time! You won’t get results any faster! In fact, you’re more likely to slow your progress, as your recovery window is the time in which your muscles have to repair, adapt, and grow stronger.

Once you have a plan in place, it’s essential that you track your progress. Keeping a training diary will help you to track the exercises, reps, sets and weights over time, helping you to plan further workouts and look back on how far you’ve come. Seeing the progress you’ve made will fuel your motivation to keep moving forwards and progressing your function further.

  1. Keep It Fresh

As you consistently practice your program, your body begins to desensitise to the training. It’s not necessary to always do something different but looking for new challenges every 4-6 weeks is necessary to evolve over time.

Even small changes in intensity and movements can freshen up your program. You will be amazed by what you can achieve in a year of consistent practice and evolving challenges.

So… Reckon you’re up for it?

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January 24, 2020

Boost Your Fitness with Greater Recovery

Boost Your Fitness with Greater Recovery! 

More often than not, a health and fitness regime is a two pronged approach: make sure you’re being active, and make sure you’re eating healthily. And following these 2 rules can help anyone to make great progress, however, this narrow focus can miss one of the critical foundations of health and fitness development. A secret not often shared…

Our body has the capacity to grow and positively adapt when our nervous system is in a calm state.

Meaning: you’re body is better prepared and ready to adapt to new challenges (physical and otherwise) when you’re not stressed out!

The science.

The nervous system has 2 divisions that can be stimulated:

  • More commonly known as the ‘rest and digest’ or ‘feed and breed’ state.

This is a slow system, responsible for controlling homeostasis: the balance and maintenance of the body, ensuring it can function properly. This is when your muscles are relaxed and your body is able to rest and heal. It’s also responsible for the digestion of your food, as well as detoxifying and building immunity. Activating the ‘rest and digest’ nervous system will decrease recovery time after exercise, enhancing your adaptation and getting you ready for your next session sooner.

  • More commonly known as the ‘fight or flight’ response.

This is our response to stress: responsible for fast energy and a heightened state of awareness, typically used for fueling our survival in extreme circumstances. Traditionally, this was fighting rival tribes or running from dangerous animals, however, it can be stimulated as a response to the stresses of modern life and when our lives are full of work pressure, financial strain and over stimulation, we can end up in a permanent state of moderate ‘fight or flight’. This state releases adrenaline, which is great when we need it, however it also blocks our ‘rest and digest’ state, diverting energy from healing, and building tissue .

Restoring rest and digest dominance.

Once we understand the difference between the 2 divisions of the nervous system, we can actively try to address the balance. ‘Fight or flight’ will always be there when we need it, but to be in a growth state, we need to cultivate a ‘rest and digest’ dominance.

Here are 7 strategies for restoring balance:

  1. Evaluate your stressors.

Take some time to think through the stresses in your life. Is it feasible to remove some of them? Great! If not, can you truly accept that stress as a part of your life, to try to reduce your reaction towards it?

Sometimes, the impact of stressors on our nervous system can be increased when we are sleep deprived. To reduce our negative reactions, the most impactful intervention on reducing stress is to ensure you are getting a good 7-9 hours sleep.

  1. Meditation

Even on a good night’s sleep, we can’t remove all external stress. Meditation is another way to decrease our reactivity to stress we can’t control. It helps prevent us from leaping into every stressful thought, as well as reducing our pace of breathing, slowing our hearts, and decreasing our blood pressure: all signs of ‘rest and digest’ activation.

  1. Massage 

Regular massage really helps to restore nervous system balance. Massage makes us stronger, calmer, and more able to resist infection. Recovery from exercise will also be enhanced by the increased blood flow.

Ask your trainer to help you with some self-massage techniques using a foam roller or massage ball.

  1. Breathing

Breathing is completely linked to our nervous system. Remember the last time you became stressed and how your breathing rate became shorter and more rapid? Whilst this is an automatic process, we can reverse engineer our ‘fight of flight’ activation by practicing deep breathing.

Try taking 3-5 minutes out to focus on your breath. Inhale for 3 seconds, hold your breath for 5, exhale for 7 and repeat. Try to breathe into your belly instead of your chest.

  1. Yoga

Like meditation, yoga will heighten your ‘rest and digest’ division of your nervous system, whilst also giving you more resilience to cope with fight or flight activation.

It’s also great for increasing flexibility and balance.

Book into a yoga class at one of our centres and enjoy the focus on yourself.

  1. Nutrition

Can what you eat affect your stress response? Absolutely yes!

Too much sugar, caffeine or alcohol (as well as cigarettes), can produce the ‘fight or flight’ response. Eating real food rather than processed, boosting your vitamin and nutrient intake as well as limiting your daily caffeine, can be highly beneficial to balancing your stress.

  1. Exercise

Yep, we’ve gone full circle.

It’s not alllll about exercise, but exercise is still very important. In fact, light continuous movement for 30-45 minutes will radically increase your ‘rest and digest’ activation for the next 24 hours.

The key to getting healthy, stress reducing exercise, is to monitor the appropriate scaling of each activity to ensure it suits your current health, function and capacity

References: https://robertsontrainingsystems.com/wp-content/uploads/2014/07/BioForce-HRV.png

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January 22, 2020

Busy Mums Guide To Exercise

Here is your Busy Mums Guide To Exercise..

As a Mum, your life can feel full to the brim with work commitments, household tasks, arrangements with family and friends and maybe fitting in some time for a shower now and then!

With so many plates to spin, keeping up an exercise routine can feel like a chore, especially when you can’t find the time or energy to expend. But the purpose of this article isn’t to add more to your agenda or shame you for not ‘doing it all’, it’s to help guide you to an exercise commitment that feels more uplifting than draining, and more integrated than oppressive.

What if you could create a plan that returned great sensations, feelings of personal accomplishment and a long-term commitment? Would you go for it?

If it’s a YES, great! To start, we need a vision and a realistic plan to connect you with the commitment needed to manifest a positive outcome.

So, lets get cracking:

Step One: Start with the end in mind.

A positive mental attitude may not be enough. We have to truly visualise our future and see the positive impact of exercise and healthy behaviour.

What’s the overarching theme of this goal?

Is it to stay fit? Impact body composition? Be able to keep up with the kids ? Or, is it finding some time for yourself?

Once you have this in mind, go a bit deeper. What will be your end result?

The goal should be something quantifiable and tangible. Here are some ideas and examples:

Goals for Staying Fit

  • For the last month, I have taken an average of 10,000 steps a day.
  • 3 times a week, I do Pilates before the kids get up.

Goals for Impacting Body Composition

  • For the last month I strength trained 2 x each week.
  • I drink 2.5 litres of water a day.

Goals for Keeping Up with the Kids

  • I am in bed and asleep before 2230 each evening.
  • I walk around the lake in less than 45 minutes.

Goals for Finding Some Time for Yourself

  • I have been at Yoga each week for the last month.
  • I walk slowly in nature for 10 minutes each day.

So, what’s your goal?

Make sure it’s written down, positively stated and in the present tense. It’s also worth letting people around you know what you’re up to, as this will create a support network that could give you that extra push.

Step Two: Know your why.

A lot of fitness success is founded in creating change, then seeing the rewards that come with these changes. However, change can often come with sacrifice, and sacrifice can be difficult, which leads to the risk of relapse.

At these times, you need to remember your why…

Your why is the deep lying, big picture reason behind your goals. This is the thing that drives your change and becomes your motivation at times of challenge.

What is your why?

If your goal is to keep up with your kids, is your why the desire to be present for your family? If your goal is to find some time for yourself, is your why to find personal growth during time you feel is not your own? Do you want to move away from a particular health risk? Or, do you thrive on challenge?

Your why is the reason why your change and sacrifice is worth it. It’s a decisional balance. Certainty in your why will outweigh your challenges and be the glue that makes your changes stick.

Step Three: Plan your commitment.

Once you’ve set your goal, and spent a little time contemplating your why, it’s time to plan your minimum weekly commitment to your exercise and health practice.

Find ways to implement a routine that integrates with your current life. For example, walking the kids to school instead of driving, exercising before they wake up etc.

Remember to start your efforts slowly and allow the challenge of your exercise to grow organically over time. Nothing meaningful is created with a short-term approach; make decisions that are long term and encourage continuity.

A great habit is to keep a training diary or a completion calendar, tick off your successes and record your numbers. Over a period of time we always forget how far we’ve come and looking back on a series of successes does wonders for our self-belief.

Step Four: Get some guidance

Despite the challenge, there’s always good reason for exercise.

Before you became a busy mum, you may have enjoyed long sweaty workouts. Now that your time is a bit more limited, it’s necessary to be a little more targeted with your training.

If you can only exercise twice a week for 30 minutes, it’s best to ensure that your time is used wisely. Identify your weakest areas and work on those to ensure the lack of time doesn’t mean lack of progress. For example, if you’re struggling with stability, Pilates would be a great choice. If you’re particularly tight, try yoga.

If time allows, it’s worth booking some time with a trainer or attending a class, as your efforts will be directed, and every movement will be made more effective.

Step Five: Be good to yourself

Remember, we always overestimate what we can achieve in a day, but we underestimate what we can achieve in a year. Missing a session or two will not keep you from your goal when you have continuity over a long period of time.

There is no failure in missing a day of exercise. Simply remember your why and the long-term project. Ultimately, this whole process is about putting yourself and your needs first.

Remember your why, and remember that we are made to move 😊

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January 22, 2020

4 Easy-Peasy Health Hacks

Here are 4 Easy-Peasy Health Hacks:

Swap your hot shower, to a COLD one.

It’s true! Cold showers are good for you!

Leaving the comfort of your warm bed to let cold water pour over you first thing in the morning can sound horrifying, but embracing the chill can have numerous benefits to your physical and emotional health.

Cold showers have been shown to relieve depressive symptoms due to the intense impact of cold receptors in the skin. This sends an overwhelming amount of electrical impulses from the peripheral nerve endings to the brain, producing an anti-depressive effect that boosts moods and alertness.

Cold water can also tighten pores, as well as flattening hair follicles, making your hair appear stronger and shinier, whilst a 2008 study found that cold hydrotherapy can also relieve pain!

Try it: At the end of your usual hot shower, gradually turn the temperature to its lowest setting and stand under for at least 30 seconds. If you’re feeling brave, step out of the water whilst it’s hot, switch it to cold, then step back under. You’ll flinch, but the rush is worth it!

Pro: Skip the hot temperature altogether and take a cold shower every day! After a while, you will get used to it, the water may even ‘feel warmer’, and you will continue to reap the rewards of the amazing health benefits.

Prioritise water over any other drink.

Do you drink enough water?

Probably not . Studies show that 2/3 of us aren’t drinking enough of the good stuff.

But it’s so important! Water aids in digestion, circulation, absorption and even excretion. Studies have shown it can also boost metabolism and brain power, as well as energy levels in the body.

Whilst we have the ability to cope with mild dehydration, a small drop in your body’s water content will see your vital organs pulling water from your body to ensure they maintain essential functionality.

Other than thirst, this explains less obvious signs of dehydration, such as:

  • Dry, tight, flaky skin.
  • Dry mouth/eyes.
  • Hunger (even after eating)
  • Back or joint aches.
  • Mood swings.

Try it: Start and end every day with a tall glass of water, as well as having one with every meal. Carrying a water bottle around with you can help. If you want to add some flavour, try adding lemon/lime juice, chopped mint, or cucumber slices.

Pro: The amount of water we need varies, however recommendations state you should be drinking 0.033 litres for every kg of bodyweight, at least! Coffee/fizzy drinks don’t count (and don’t even think of counting alcohol!) If you’re active, make sure to get even more H20.

Don’t underestimate the power of walking.

Putting one foot in front of the other, getting mildly breathless and rosy cheeked in the great outdoors, just might be the healthiest (and easiest) of all health pursuits.

If you have no barriers to walking, doing more can aid circulation, lymphatic flow and cardiovascular health. It can also reduce stress, as well as reducing your risk of diabetes and coronary heart disease.

Walking is free, easy, and can even improve the environment. Walking instead of driving means less air pollution, and therefore, better air quality.

Try it: Try getting off the bus/train a stop early or take a quick stroll during your lunch break. You may even implement a rule, for example, walking anywhere that takes less than 30 minutes.

Pro: Aim to reach a daily step count of 10,000 steps. You can do this outside, or by using one of our treadmills! It can be great practice to keep on top of your current activity level, by using a pedometer on your smartphone or a wearable activity tracker.

Practice deep breathing.

Breathing is something we do without thinking, but breathing properly requires focus.

Taking time out of your day to practice drawing in full, deep breaths will both calm and energise you. If stressful situations bring on a pounding heartbeat and rapid breathing, your body may be in ‘fight or flight’ mode. Consciously regulating your breathing, can reduce the likelihood of a panic attack and can also reduce blood pressure, slow your heartbeat and reduce stress.

The lungs have a big job, tasked with sending oxygen into the bloodstream, to be taken to every cell in the body. Deep breaths can increase their capacity to function optimally, and with regular practise, they can deliver oxygen to the blood at a greater rate, giving the body the oxygen it needs for exercise and proper cell function.

Try it: Find a comfortable quiet place, and lie flat on the ground, or sit with a straight back. Slowly breathe in through your nose, trying to let your belly expand more than your chest (it may help to place a hand on your belly, and the other on your chest). Then exhale slowly through your mouth. Repeat for at least 10 cycles, or as long as desired, aiming to elongate every breath you take.

Pro: Dedicate yourself to a daily deep breathing practise. Starting with five minutes a day, working up to 20 or 30 minutes for optimal results.

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January 16, 2020

6 Simple Tips to Improve Sleep Quality

The quality of your sleep has many impactful effects on your performance, health and day-to-day energy.

Here are 6 simple tips to improve sleep quality:

1. Keep regular hours

Go to bed at the same time every night and forget the notion that you can play catch up one day each week.

2. Sleep in a cool room

By decreasing body temperature and regulating room temperature you can create an environment that will sustain good quality sleep. The ideal room temperature for sleep is just 15-16 degrees. Out of the 6 simple tips to improve sleep quality this may be the hardest to manage but it is still a key factor in quality sleep.

3. Make your bedroom an oasis for sleep

Great quality sleep can easily be affected by noise and light, so, make your bedroom as dark and as quiet as possible.

    1. Switch off electrical devices that have a standby light on.
    2. Even the smallest amount of light can create a sensory marker in the brain that disturbs quality sleep; therefore it is vital to establish the best sleep cave.
    3. The darker the bedroom the more likely you are to gain quality sleep. Consider your window dressing ensuring that streetlight or early morning sun does not disturb your 8+ hours.

The changes are well worth it and may be profound upon your recovery, health and day-to-day energy.

4. Consider supplementing magnesium

This mineral is vital in aiding stress hormone management and therefore assists your ability to relax by resetting insulin sensitivity. Magnesium is also a catalyst in resetting adrenal health through the cortisol/ insulin connection. The best way to supplement magnesium is topically, add 500g magnesium flakes to your late night warm bath and feel the effortless relaxation that comes from a balanced hormonal profile.

5. Eat better

Our diets have a significant impact upon our daily rhythm, routine and performance. Meals high in carbohydrates may increase serotonin production (the neurotransmitter responsible for a calm, happy and relaxed state of mind), but, with a higher carbohydrate intake you are running the risk of destabilising your blood glucose and waking at 3am as a natural reaction to low blood glucose. Foods that are high in essential fats will aid in establishing a constant blood glucose level, which is beneficial because the body will be able to go into a fasted state while slow releasing energy is generated for metabolic function.

To find the approach that works best for you, experiment, those with robust metabolic flexibility will benefit from the serotonin production of a higher carbohydrate meal, if your yet to establish metabolic flexibility, it may suit you to have your last meal be richer in protein, essential fats and lighter in carbohydrates to stabilise your blood glucose and avoid the 3 am hunger call.

6. Exercise!

Exercise can improve quality of sleep and duration of sleep. There is a number of different ways exercise improves quality of sleep. For example, it tires you out, helps to reduce stress & anxiety. Are you interested in giving exercise a go? Why not try a 3 Day Free Pass with Wirral Leisure? Click here to sign up today: 3 Day Free Pass

 

Happy resting everyone!

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October 21, 2019

Winter Training Advice

As the nights start to get darker, the weather wetter and the motivation to exercise decreases we’ve got some great winter training advice and tips to keep you in shape throughout the Winter.

1. Exercise Early

Whilst not for everyone, an early morning workout is a great way to start the day. It’ll get your endorphins and blood pumping round your body. Putting you in a better mood your brain will function with greater clarity allowing you to be more productive during the day. With some of our gyms being open from 6am and early morning classes available too, there’s no excuse not to try a morning workout. Take a look at our timetable now by clicking here.

2. Try Something Different

Developing a good fitness routine can help you maintain focus, commit to your workouts and make good progress towards your goals, however it can often lead to boredom and lack of progression as we don’t often push ourselves hard enough. So why not shake up your routine and try something different? With over 350 classes available on our weekly timetable why not have a go at Metafit or PIYO? Or something less intense like Yoga or Tai Chi?  If you’re not already a member why not try a class or the gym completely FREE for 3 days? Sign up here.

3. Set Goals

And try your best to stick to them ! Set a goal to focus on and keep you motivated throughout the winter season. Having something to aim for will help you to prioritise workouts ensuring you don’t miss one. Keep on track is a key tip for maintaining your fitness throughout winter.

4. Prepare for bad weather

You never know what to expect with winter weather conditions, it may be windy or end up raining or the weather could be absolutely fine! Dressing for these unknown winter nights is best done in layers. Experts suggest dressing in easy-to-remove layers to permit for body temperature changes. This may take a few tries to work out what works best for you but don’t give up. Keep trying different clothing combinations until you find the best for you.

5. Listen to the Experts

Our fitness staff are the experts! Experts in helping you achieve your goals. They can provide advice on your exercise routine, fitness trends, nutrition and general tips on leading a healthy lifestyle.  Simply ask them next time you’re in the centre or book in for a personal programme and see what tips they can give you. Don’t let the winter blues kick in and stop you achieving your fitness goals. Why not try out some of our winter training advice and tips mentioned? Don’t forget we are here to help you see results and stay in shape throughout the darker nights – just ask us any questions you may have on your next visit or by sending us a message on Facebook.

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October 21, 2019

Strength Training Benefits for Females

NHS guidelines recommends you do strengthening activities at least 2 days a week, regardless of your gender, but stereo typically, the term ‘strength training’ can conjure images of bulky, oiled up men, grunting in the weights section of the gym. Understandably, this can seem an intimidating environment for people new to the game.

Is this why only 7% of free weights users are women? [1] Even when there are so many Strength Training benefits for Females?

1. The ‘lean’ look.

For seasoned cardio bunnies and yoga doers, strength training may be loooow down the list of exercise. When weight loss is the goal, cardio’s high caloric burn, and yoga’s focus on flexibility are both loved for achieving the ‘lean’ look, but strength training can help speed up your progress.

Since muscle burns an estimated three times more calories than fat, adding two to four pounds of muscle can translate into an extra 100 calories burned each day. A high-intensity strength routine has been shown to bump metabolism by 20 percent for several hours post-workout.

You may find you’ve lost inches from your frame, but according to the scales you weigh the same. Don’t worry! Fat takes up a lot more space than the same weight of muscle, as it’s packed a lot tighter. Therefore, you’re more likely to lose inches of body fat, and be replacing it with tight, lean muscle. Nice!

One of the most common reasons women avoid strength training is because they are afraid of “bulking.” However, women have a much tougher time gaining muscle than men, as with 10-30x more testosterone they are predisposed to gain muscle quicker.

If you do see a woman with impressive muscle mass, tip your hat to the time, effort and commitment that it must have taken!

2. Development of metabolic flexibility.

Your metabolism is the chemical engine that uses energy to keep you alive, but its quality is determined by its flexibility, i.e. the ability to use multiple energy sources to fuel day-to-day living, digestion and exercise.

Within 21st century life, the majority of us are tapping into sugar as our primary fuel, however this wasn’t always the norm; for our ancestors, fat would have been the source. Even now, the leanest of people have enough fat stored to fuel multiple days of activity.

So, why the switch to sugar over fat?

Refined carbohydrates: processed baked goods and sugars have become a cornerstone of the modern western diet, with time pressure and stress exacerbating our reliance upon these convenient foods. But when we over consume them, we develop a resistance to the hormone insulin. This is bad, as insulin carries energy to the cells in your body, therefore if your body is desensitized to insulin, it isn’t receiving the energy you are already providing it. This can lead to increased hunger, poor appetite regulation, unreliable energy and blood sugar chaos as experienced in pre and type 2 diabetes. Eek!

Strength training is part of the solution of developing metabolic flexibility, as it increases our insulin sensitivity [2]. This improvement helps you to cultivate and retain more energy from the food you consume, increasing satiety and appetite regulation, as well as enhancing mood.

But, most importantly; with increased insulin sensitivity, you won’t need to constantly snack as an energy source! You start to shift towards burning fat as fuel as well.

3. Increased energy use.

So, strength training impacts the quality of your metabolism positively, but strength training also has a positive impact upon the quantity of your metabolism.

Your total energy expenditure is composed of the following 4 areas:

Basal Metabolic Rate (BMR): Your metabolic rate during sleep or deep rest. It is the minimum metabolic rate needed to keep your lungs breathing, heart pumping, brain ticking, and body warm.

Thermic Effect of Food (TEF): The number of calories burned while your body is digesting and processing food. TEF usually represents about 10% of your total energy expenditure.

Thermic Effect of Exercise (TEE): The increase in calories burned during exercise.

Non-Exercise Activity Thermogenesis (NEAT): The number of calories required for activities other than exercise. This includes fidgeting, changing posture, standing, and walking around.

As you gain muscle via strength training, your body produces more heat and as you gain muscle, your BMR, TEE and NEAT all increase. Therefore, in every single minute of every day, you will be using more energy and if your metabolic flexibility has also enhanced, more of those calories will be coming from your stored fat.

4. Increase function.

Taking a long-term approach to strength training has multiple benefits upon your function. Whilst ‘Functional Training’ is a buzz word around fitness, what it actually means is often missed: functional training should bring about an increase in your own function. For example, as we’re all at different stages of physical development, an increase of function could be the ability to stand from a chair, and for someone else, better pelvic floor control. Function can be recognised from every aspect of life and more often than not, increasing strength is a defining factor in developing new levels of function.

Balanced strength training will strengthen your back, shoulders, core, hips and legs, helping to correct bad posture. You can stand taller, with feet connected, hips through, shoulders back and spine long.

There is also a great impact of strength training upon connective tissue and joints. Strong joints, ligaments, and tendons are important to prevent injury and can relieve pain from osteoarthritis. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely, which can even improve sports performance.

5. Increase bone density.

Strength training not only strengthens muscle and connective tissue, it also stimulates new bone growth. The resulting increase in bone density, reduces the risk of fractures and broken bones. 

Worldwide, 1 in 3 women over the age of 50 will experience osteoporotic fractures. Therefore, it’s very important to keep up with strength training throughout all stages of your life and it’s never too late to start! Studies have shown that there are multiple benefits for people starting strength training over 65 years old, such as being able to walk further and lowering the risk of falls.[4]

6. Enhance Mood and Reduce Stress.

Our 6th Strength Training Benefits for Females includes enhanced mood and reduced stress.

You’re probably familiar with the term ‘runners high’, the euphoric feeling sometimes achieved through exercising. This feeling is down to a rush of endorphins, that can be released when lifting weights also.

Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression, naturally reducing stress and anxiety. They also stimulate the mind, improving alertness and boosting energy.

A study done by the University of Sydney, found that regularly lifting weights significantly reduces symptoms of depression, with meaningful improvement from 60% of clinically diagnosed patients: a similar response rate from antidepressants without the side effects!

So, start with either no equipment, using your body weight as resistance, or with low weights. You’re aiming for 8-10 reps, that by the end, you’re just about able to complete. Focus on form, then increase weight as you grow stronger.

Get ready to meet your stronger self!

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Strength Training Benefits for Females References:

[1] https://www.theguardian.com/lifeandstyle/2013/oct/06/women-weight-training-heavy-duty

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1752232/

[4] https://www.ncbi.nlm.nih.gov/pubmed/15086643?dopt=Abstract