THE FREEDOM OF (SELF-IMPOSED) CHAINS

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth.

I'll let you in on a little secret...It's not hard to get and stay fit.

It's not about hard work and deprivation. It's all about boundaries. Let me explain...

When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries then you knew that there would be consequences.

As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world.

With self-imposed boundaries you can assure your success in anything... specifically with weight loss.

Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don't look at this as a bad thing! Self-imposed boundaries are self-empowering.

Let's face it, you've been living life without fitness boundaries.

• You eat whatever you want, whenever you want it.
• You use any excuse to avoid exercise.
• You indulge whenever it feels good.

Your Fitness Boundaries

It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

• Fitness Boundary One: What you eat

If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

• Fitness Boundary Two: How you exercise

I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you'll look great, feel amazing and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

• Fitness Boundary Three: When you indulge

Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.

Putting It In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:

1. What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
2. When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I'm going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
3. When will I allow myself to indulge? (Don't go overboard here, especially if you need to lose weight). Enjoy a treat a couple times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.

Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.

Need help setting up your fitness boundaries? I am here to help - call or email me now! maggie@seabreezefitness.co.uk 07899 984597

Confidence Booster

Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence.

Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.

We All Scream For Ice Cream!!

You may have gathered from my facebook entries that I think the only place to spend the summer is down on the beach playing in the surf with the kids and getting plenty of fresh air. As long as the weather is good enough that's where you'll find us.

If your kids are anything like mine they LOVE ice cream as an occasional treat and I find if virtually impossible to sit and watch my kids eating ice cream without wanting to join in! This article provides some calorie saving tips so that you can enjoy an ice cream without blowing your healthy eating......

For those of us in the UK it may be a bit American (all cups and Heath bars!) but you get the jist......

6 Ways to eat ice cream without blowing your diet
by Liz Vaccariello, Editor-in-Chief, PREVENTION

It’s not summer without ice cream. It’s also not summer without skimpier outfits and trips to the beach, so I try to have my cone, sundae, or single scoop without overdoing it.

Here are some tasty ideas—and surprising facts—so you can indulge your ice cream jones, guilt free.

Note: One scoop is ½ cup and calorie counts for ice cream are estimates based on several popular brands.

1. Order two flavours of gelato - For gelato and ice cream, most fruit flavors (like strawberry, raspberry, or pineapple) have 30 to 50 fewer calories than their chocolate or vanilla counterparts, so you can afford two scoops instead of one!

Try this: Order 1 scoop of fruity gelato like strawberry (180) Top with 1 scoop of rich gelato like chocolate or pistachio (230) Total calories: 410

2. Get a small version of the real thing - Don't be fooled by "light" ice cream—it refers to fat, not calories. In fact, a large serving of light soft-serve chocolate ice cream will set you back 444 calories! Enjoy a small portion with a topping instead.

Try this: Order a small (1 cup) soft-serve light chocolate-vanilla twist ice cream (243) on a plain cone (17) Total calories: 260

3. Craving volume? Stick with sorbet - Choose sorbet and you'll get 3 scoops for your calorie budget! Just be aware that most sorbet contains high fructose corn syrup, so you don't want to order it too often.

Try this: 3 scoops of fruity sorbet (360) Total calories: 360

4. Skip the sprinkles and go for the candy! - It may be hard to believe, but ½ a chopped Heath bar actually contains fewer calories than 2 tablespoons of sprinkles (120)!

Try this: Order 1 scoop of chocolate ice cream (260) Top with half of a chopped-up Heath Bar (105) Total calories: 365

5. Still a sprinkle queen? Pair with frozen yogurt - A 1-cup serving of frozen yogurt (220) still has 40 fewer calories than ½ cup of regular vanilla ice cream (260), saving you room for a cone and sprinkles.

Try this: Start with a 1-cup serving of low-fat or fat-free frozen yogurt (220) in a sugar cone (50) Roll the ice cream in 2 tbsp rainbow or chocolate sprinkles (120) Total calories: 390

6. Eat peanut butter cup solo - Peanut butter ice cream adds 90 calories more than plain chocolate or vanilla. Skip the toppings to stay trim — it's rich enough without them, anyway.

Try this: 1 scoop peanut butter-flavored ice cream like Peanut Butter Cup or Chocolate Peanut Butter (350) Total calories: 350

Vitamins and Minerals

Vitamins are metabolic catalysts that regulate biochemical reactions within your body. Your body cannot manufacture them, which is why you must obtain them through your diet. To date, 13 vitamins have been discovered, each with a specific function. You need vitamins to function properly, but any excess offers no improvement in body function.

Vitamins are required in tiny amounts for growth, health and physical well being.

Most people use vitamin supplements in their diets but despite claims to the contrary, supplements will not:-

• Enhance performance
• Increase strength or endurance
• Prevent injuries or illness
• Provide energy
• Build muscle
  

Minerals are present in all living cells. They occur freely in nature in the soil and water and travel through the food chain by being absorbed into plants that grow in the soil and then into the animals that consume the plants and water. Vegetables of the same species can differ in mineral content, depending on the soil in which they were grown.

Each mineral has its own unique role in the body.

You need some minerals in large amounts: sodium, potassium, chloride, calcium, phosphorus and magnesium.

Others, such as iron, zinc, selenium and iodine are needed in smaller amounts. As with vitamins, you can get the minerals you need if you eat a variety of wholesome foods.

Iron and zinc can be exceptions to that general rule, particularly for those who abstain from red meat; the same is true of calcium for those who abstain from dairy products.

Vitamin and mineral deficiencies tend to be related to medical problems so for the average healthy person when it comes to nourishing the body, always try to get your vitamins and minerals you need from the food you eat; food first!

If for psychological “health insurance” you wish to supplement your diet, you can take a single one-a-day type multivitamin. (This is what I do!)

Where to find some of the more essential Vitamins and Minerals

• Calcium- milk and dairy products, dark green leafy vegetables, beans and nuts. Needed for building and maintaining strong bones and healthy teeth.
• Iron – liver, other meat, eggs, chicken, fish, green leafy vegetables, dried fruit, whole-grain cereals, bread, pasta, nuts. Involved in formation of red blood cells. Lack of energy during period may be result of iron deficiency.
• Vitamin A – For healthy skin and healthy eyes. Two forms; retinol found in liver, fish oils, eggs, margarine, milk and yoghurt. Beta-carotene found in orange and yellow fruits and vegetables eg peppers, carrots, apricots, melons, and in green leafy vegetables eg broccoli, spinach, watercress.
• Vitamin C – Helps boost immune system. Helps body fight infection, helps with healing of wounds, reduces cholesterol, good for gums, bones and teeth and helps the body absorb iron (hence glass of juice with cereals at breakfast).
• Essential fatty acids – Just as important as vitamins and minerals. Important for structure of cells, help with oxygen uptake, and producing energy. Maintain liver, heart and brain health. Good for muscle tone and healthy skin. Omega 3 is found in cod liver oil, flaxseed oil, rapeseed oil, soya beans, walnuts, herrings, sardines and mackerel, Omega 6 is found in plant oils such as sunflower, corn, olive and evening primrose.
  

The Great Thing About Fruit.....
STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

Have a fruity summer!

Exciting Developments at Sea Breeze Fitness

There are exciting developments happening at Sea Breeze Fitness:-

1.Write a book on getting teenage girls active through the use of boot camp style exercise classes. Essential reading...... and first draft ready very soon!

2.Set up 2 new Boot Camps. Alexandra Park, south of Ashley Road Parkstone, probably 9.15am, Tuesday and Thursdays. Central Bournemouth, 12.30pm, Tuesday and Thursdays. If you could be interested in either of these please let me know...... I will be launching them with some very special offers!

3.Nutrition with a Difference....... watch this space for details of a new nutrition course coming very soon!

4.Run a hardcore boot camp for 15-17 year olds at Creekmore Youth Club - this will be a real beast of a session!

5.Run a 12 week youth boot camp at Bourne Valley Youth Club September-December 2009 - 14 year olds and over, girls only.

If any of these interest you send me an email to maggie@seabreezefitness.co.uk.

Diet Soda DOES Make You Fat....

Study Shows, Diet Soda DOES Make You Fat...
by Mike Geary of “Truth About Six Pack Abs”

We all know by now that fizzy drinks/soda/pop are one of the most evil things you can put in your body... the nasty chemicals, the gut-fattening high fructose corn syrup, and a myriad of health problems caused by this carbonated cocktail worshipped by those that don't care about their health or body. Surprisingly, many people falsely believe that “diet” soda is in some way a good thing for losing body fat. In fact, I hear people all the time proudly state that they eat so healthy and only drink diet soda.

So let's set the record straight...

There is NOTHING even remotely healthy about drinking diet soda. In fact, I've even seen several studies that showed dedicated diet soda drinkers got even FATTER than their regular soda drinking counterparts.

Here's some findings from an 8-year University of Texas study that I had read...

An excerpt from the study author:
“What didn't surprise us was that total soft drink use was linked to overweight and obesity,” Fowler tells WebMD. “What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher.”

“There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

OK, as if we didn't already know how bad regular soda was for us, and now they're showing us studies that diet soda makes us even fatter than the already bad stuff!

There's a lot of complicating factors as to why this occurs...

One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.

Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I've said this all along, but the bottom line is that if you're serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can't avoid them.

So what is a good alternative to diet sodas?

The best alternatives are good old water with lemon or unsweetened iced teas... you have plenty of options with teas - green, white, black, oolong, red... be creative in making your iced teas and you'll enjoy it more. Plus, you get a greater array of anti-aging antioxidants.

A Bit About Me......

A BIT ABOUT ME.....
I have always been good at maintaining my weight. The problem was that maintaining my weight after the birth of my daughter was two dress sizes bigger than I wanted to be!

I had a fairly healthy diet and was obviously managing to balance what I consumed with what I used as energy. I ate three meals a day starting with a bowl of cereal or toast and marmite, sandwiches for lunch and a home cooked meal with my husband in the evenings. I would sometimes join my children for their afternoon snack although if I think about it I would normally join them if it was biscuits and not if it was fruit on offer! I was probably managing 3 or 4 of my 5 portions of fruit and vegetables a day.

I had been exercising several times a week since my daughter was 6 weeks old and had a fairly good, and improving level of fitness.

So, if I was to reach my “shape” goals something had to change. This is what I did.....

1. I cut most carbohydrates out of one meal each day. This would usually be lunch when I would enjoy a bowl of soup, a salad, an omelette or a mixture of stir fried vegetables instead.
2. I reduced my serving sizes. I started having porridge for breakfast on a regular basis and weighed my oats into the saucepan – by doing this I found I had previously been eating about one and a half portions each day.
3. I also reduced my serving size at my evening meal serving my husband slightly more than I had.
4. I added a scheduled afternoon snack to my day and I made sure it was a healthy one. I now sit down with my kids at 3.30 and we will have fruit, nuts, yoghurt, popcorn or occasionally a biscuit.
5. I gave up caffeine for Lent. I have never drunk coffee but cut out tea and diet coke for 40 days, and replaced them with herbal tea. When I started drinking caffeine again I limited myself to 2 mugs of tea each day. Occasionally I have 3 but very rarely.
6. I buy a much wider range of fruits and vegetables. I plan my meals a week in advance and I try to choose some fruit and vegetables that I know will last longer than others so that we have a good range to eat throughout the week.
7. I stopped drinking alcohol for 2 months. I finish this next Friday when I am going out for my birthday. My aim is that having demonstrated I can do without for so long I will drink far less when I do start to drink again – just like the caffeine in 5 above. I wont drink every Friday and Saturday night - “because it's the weekend” - but will go for a few weeks without a drink and enjoy it all the more when I do have one.
   

There you go, 7 changes I have made to eat a healthier diet – with no “DIET” in sight! Together they have enabled me to lose 8cm from around my abdomen and 4cm from around my hips over the last six months (since 28/12/08). I have also reduced my fat percentage by 4% over this period.

All this whilst running my own business, bringing up my two pre-school children and dealing with all the other stresses and strains associated with being a 30 something year old wife and mother in Poole!

Believe me, if I can do it so can you! Give me a call today on 07899 984597 and together we'll give you a shape you can be proud of!

Big Green Day

Join us in Poole Park for the Big Green Day on 30th May 2009. FREE Gale Force Workout Boot Camp at 11.30am - ALL WELCOME.

This was a very successful day. Thank you to all those who gave their support. I held a Boot Camp with 12 participants in the sunshine over looking the beautiful lake in Poole Park - Very well received.

There was also Nordic Walking, Tai Chi, an Obstacle Course and some Trikke bikes to try.