I recently heard a radio feature talking about renaming Type 2 diabetes and the “fatal build up of cake & biscuits” was an option offered by the presenter.
Whilst it is humorous, having the condition really isn’t so I’m hoping no-one reading this already has it because you are obviously interested in your health otherwise you wouldn’t be reading this blog post right?
One of the best ways to reduce your risk of developing Type 2, aka Adult onset diabetes, is to avoid eating too much sugar so given we have just had Easter I’m not sure if you are feeling like me and a bit sugared out!
Or maybe you gave up sweets and chocolate for Lent so actually you had a sugar fast – well done you if that was the case and I imagine that after the first few “withdrawal” days you would have felt much better after those 40 sugar free days?
It was the delicious Lindt Easter bunnies that got me – so kind of my parents to treat their daughter (and son in law… hence plural bunnies) but I’m glad to get back off the sugar after a few days of alcohol and other treats over the Easter break.
Nowadays I’m pretty in touch with my body and what it wants and on bank holiday Monday I felt it really needed something green, packed with enzymes, so I made a big bowl of sprouted seed salad – you can see a photo below – it was packed with alfalfa, broccoli, radish, mung bean and other sprouted seeds that are bursting with good nutrition. I added some chopped watercress and fresh parsley for added health bonus and taste. I then mixed some hummus with lime juice for the dressing – what a taste sensation that was perfect to alkalise the acidic foods of Easter such as bread, wine, chocolate, cheese and I guess the big roast lamb dinner – all of which was lovely but it made my digestion and body feel heavy and sluggish.
A diet that mostly consists of “dead beige” food not only doesn’t give the body all the vitamins, minerals and enzymes that it needs to carry out all the millions of chemical reactions and processes that happen every day, but going back to the subject of this blog post, it a sure fire way to head towards Type 2 diabetes. Please note that Type 1 diabetes which people are born with and will need insulin injections or treatment for is different to the type that we are seeing more and more people with, including younger people in our society now and that’s what I’m talking about in this blog post.
Here are a few facts about Diabetes that you may or may not know…
Risks of developing Type 2 diabetes are increased :
If you are over the age of 40
If you have a family member who has it
If you have (or have ever had) high blood pressure
If you are overweight and if your belly button measures over 31 inches for women, 37 inches for men
If you have ever had a stroke or heart attack
If you chizophrenia, bipolar illness or depression
If you are a woman who’s had polycystic ovaries, gestational diabetes, or a baby weighing over 10 pounds.
Wow it’s worrying isn’t it and clear why so many more people are diagnosed with this more “lifestyle” than genetic condition every year.
The great news is that there is so much we can do to help ourselves avoid it – in summary move more and eat more healthily as both those actions can affect everything on that list apart from being over 40! Yes even mental illness can be improved by moving more, especially getting outdoors in nature and greenery, it’s a proven fact.
Genetics and ethnic background can affect the chances of getting Type 2 diabetes but that’s not a reason to get it if you live a healthy lifestyle. Pastries, pizza, cakes, biscuits, deep fried food, crackers, bread and many other foods – are all beige in colour and hardly contain any fibre, let alone any important nutrients such as Iron and vitamin C. One great way to ensure you are getting more greens in your diet is to add Lean Greens to a smoothie or just mix with water and have a serving each day. It’s packed with antioxidants which are effectively our best way to fight disease – free radicals are the threats and antioxidants are our little fighters. Click here to find out more or order a tub of the “little fighters”.
If you love cooking and haven’t seen any of my cookbooks including my latest 90 recipe vegetarian cookbook which is gluten free click here to find out more.
You can follow me on Instagram by clicking here if you’d like to see more photos (and some videos) including some of what we get up to at Zest Bootcamp. We had great fun on Easter Monday with a few fitness games – our next camp starts Monday 24th April so if you’d like to join us for a trial week then now is the time to register, otherwise you will have to wait another 4 weeks. It will soon be summer holiday time and NOW is when your summer body is made so don’t leave it until the last minute.
Click here to find out how we have helped hundreds of men and women just like you since 2009.
Please feel free to share this blog post if you think it will help anyone you know who isn’t looking after their health as I’m sure no-one wants to worry about the effects of getting Type 2 diabetes as untreated it can affect major organs and limbs in a very serious way.
If you have been following my weekly column in the Bath Weekend Magazine, that comes with the Bath Chronicle, you will have seen a variety of bodyweight exercises in January that make up a short workout you can do anywhere. There are 7- 8 exercises that you can put together into a short routine with the help of the video below. This routine would be a great way to prepare for skiing or if you are not off to hit the slopes it is a great way to get fitter, stronger and burn some calories – there is a warm up video at the bottom of this blog post so be sure to use it 🙂
There are a few options with this “ski fit” workout – you can either work on a time based format or repetitions. I’m going to suggest the workout below for you to start with which involves doing 30 seconds of an exercise and then resting for 15 seconds before you do the next exercise.
2 feet glute lifts x 30 secs *
Squat front kicks x 30 secs
Reverse lunges – either alternating x 30 secs or 30 secs one leg then switch
Wide squat hold
Jump Jump Squat
1 1/4 squats
rest 45 – 60 seconds then repeat 3 – 5 sets in total so it should take you somewhere between 15 – 30 minutes to do the whole workout.
If you don’t find this too challenging I suggest you do the single leg version of glute lifts and do 30 seconds each leg which is much tougher.
Be sure to do your lower body stretches afterwards holding each for at least 30 seconds and really thinking about what you are stretching to get the full benefit.
If you have a medical condition please consult a doctor before performing any of these exercises
If you’d like to know more about technique then please read the section below and remember anyone can do these exercises even if you are not off to ski, infact that is why these kind of exercises feature at our group outdoor exercise classes at Zest Bootcamp in Bath.
Lie on your back, feet hip distance apart, legs bent, knees in line with feet and hands by your side palms facing up (so you don’t push into the ground). Gently squeeze your bottom and lift your hips off the floor inline with knees whilst relaxing neck and shoulders. Push into the heels rather than the toes to engage the glute muscles (imagine you are lifting you toes slightly). Keep your deep abdominals gently pulled in. You can also place your arms across your chest to make it more challenging as you can’t push into your arms.
SINGLE LEG GLUTE BRIDGE
Once you have mastered the above you can do a single leg version which can help address any inbalances with a stronger or weaker side. Often we are stronger on our dominant side, e.g. right side if you are right handed because you probably use that side more. Bend your left knee and take your leg off the floor whilst pushing into your right heel (to work the right side). There is also an option to straighten your leg to do these single leg glute lifts if your hamstring flexibility allows.
SQUAT FRONT KICKS
Start with feet shoulder distance apart and squat down, then as you come up you lift up your right knee inline with your hip then kick out the foot infront of you. Return the foot down to the floor, squat then repeat with the left leg so you alternate the leg kicking between each squat. Be sure to keep your chest lifted, your back straight and look forward as you squat down, keeping the weight into heels.
This video shows you how to do squat front kicks:
Don’t forget to do a little warm up before you exercise – there is a video at the bottom of this blog post.
Stand on your right leg with other leg off ground and slightly behind you then jump to left and land on your left leg (without putting the other leg down) and jump back onto right leg etc. Be sure to land with a bent knee as that works the stabilising muscles of the hips and use your arms to burn more calories. Imagine you are a speed skater dressed in lycra from head to toe!
Start with feet hip distance apart, hands either on hips or behind head, chest and head up with shoulder blades squeezed together step your right leg behind you and bend your knee until it almost touches the ground, keeping head and chest up (think good posture). Focus on keeping knee aligned with your shoe laces rather than letting it travel inwards as this puts strain on the knee. Push from the front heel and squeeze your bottom to return to start position and repeat the same leg for required number of repetitions then do same with other leg.
WIDE SQUAT HOLD
Feet wider than shoulder distance apart, toes turned out 45 degrees, hands either on hips or in prayer position infant of body, keeping your core braced bend your knees so your hips drop down inline with your knees, whilst you keep your chest lifted, shoulders pulled back. Ensure the knee cap tracks out in the direction of your shoe laces and don’t cave inwards. You should feel your inner thighs more in this exercise than in normal squats.
Sometimes the static hold exercises known, as isometric, feel more challenging than the ones with movement and they are great way to get stronger.
Top Tip … If you have trouble squatting low try folding up a mat and placing under your heels as this will help you if you have tight ankle joint (which many people do have).
1 AND 1/4 SQUATS
Feet shoulder distance apart, arms infront of you for balance or in prayer position, keeping your core braced bend your knees so your hips drop down inline with your knees, whilst you keep your chest lifted, shoulders pulled back. Ensure the knee cap tracks out in the direction of your shoe laces and don’t cave inwards. Many people have tight calves and ankles which means they struggle to get low down on a squat so one way to help this is to fold up a towel or a mat and rest the heels on the edge to allow a greater range of motion. Really squeeze your bottom at the top to engage the powerful glute muscles for strength and a nice shaped booty 🙂
For this version of a squat you will squat down to your maximum depth then come up only halfway then go back down to bottom of squat then come all the way up – that would be one repetition. This version keeps the muscles in your thighs working for longer so a nice challenge.
JUMP JUMP SQUAT
Start with feet together and do 2 small jumps then jump feet out into a squat then back into the middles for 2 jumps so the rhythm is… in, in, out or jump, jump squat. As you jump back in from the squat to the jumps with feet together really squeeze your glute muscles (cheeks together ladies!) Be sure to keep an eye on you knee caps and make sure they track inline with your shoes and don’t cave inwards as you squat – always think of knees outwards.
Here is a 2 minute WARM UP VIDEO you can do anywhere and especially important to do if you are exercising early in the morning.
So there you go – enjoy….. and for anyone in Bath who isn’t very motivated to exercise on their own and would prefer to be in a group of like-minded women, with a coach to help with technique and to get the most of out each individual, then come to our next trial week at Zest Bootcamp on February 27th. We work with all ages & abilities and are poles apart from any kind of military style shouty bootcamp that you may have seen around – we are more like group personal training. To book a space on the next trial just fill your name and email in the box here on the home page and we will get you booked on…. if not now when?
ps for anyone who hasn’t yet downloaded my free 10 minute CORE WORKOUT – click here to get your copy.
So we did our Special charity bootcamp class yesterday in Bath and raised over £100 for Cancer Research which is great. It was a beautiful crisp morning with a lovely sunrise that seemed to turn into fog later in the day so we were very lucky.
I put together a challenging (but not super tough) bodyweight workout as I knew that after a few weeks off people would find it harder than normal, plus we had a new person join the class. Most people found it a 9/10 in terms of how hard it was so I guess they may be aching a bit today. The great thing is that they got a little kickstart before we start back at bootcamp properly next week.
It seems most people have had enough of the eating and drinking and not knowing what day of the week it is, and are ready to get back into the routine again.
Zest Bootcampwill be 8 years old in January and I’m proud to say that we have helped hundreds of people over those years to feel healthier and fitter and I’m excited to help even more people in 2017. All ages and abilities are welcome and at one of our classes the average age is 54 so if you are over 50 please don’t be put off thinking that bootcamp is only for the under 40’s, infact my passion is to help more women over 40, and especially 50, feel better by getting into regular exercise and eating well.
Only yesterday I had a call from an ex 1-1 personal training client ( in her 50s) who had tried to carry on her own fitness at the gym for the last 5 years but has noticed she isn’t doing as much as she should and age is catching up with her so I’m going to start working with her again to help her feel great.
So if you have never been to one of our classes and would like to come for a trial then why not book a place at one of our 45 minute classes that run at either 6.30am, 9.30am or 6.15pm in Bath. We are starting on Tuesday 3rd as Monday is a bank holiday then back to our regular Wed and Friday slots. Click here to book your trial week
We have a new person join us yesterday and she was very nervous but afterwards said how much she enjoyed it and thanked us for making her feel so welcome so don’t put it off if you are worried – just do it like Nike tell us to!
Here is a photo of a few of our lovely members of the month in 2016 who achieved different things and all of who are still regular members and continue to achieve results. Even just yesterday one of the girls who had trouble reaching her foot to do a thigh stretch managed it and she was delighted – these small things are actually big things in terms of progress and results.
So as we say goodbye to 2016 I’d just like to thank everyone for their support of Zest Bootcamp whether as members or just helping share the health and fitness message.
I wish you all a very happy, healthy 2017
ps To help people get their healthy eating back on track again I am giving away a free copy of my 7 day kickstart planso if you’d like to get your copy click here
After all the mince pies, mulled wine and bubbles we consume in the run up to New Years Eve it’s no wonder we start to feel heavy and sluggish so what better way to energise your self before the big end to the year with a fun workout outdoors to get that body moving. On Fri 30 Dec we are running a special Zest bootcamp class that is open to everyone (you don’t have to have previously been to one of our classes) and all proceeds will go to Cancer Research UK.
The class will be suitable for all abilities so don’t worry if you think you are not fit enough, I promise you will have fun and just do what you can do. As a highly experienced personal trainer I have worked with hundreds of people of all ages and abilities over the years so rest assured you are in great hands. We do need you to register though so we know how many people are coming, other than that just bring a mat or towel to lie on and a big bottle of water. (If you are new to Zest Bootcamp I will send you further joining details once you have registered your interest via this link below.)
The class will run in beautiful Alexandra Park in Bath at 7.45am which may be early for some of you but I wanted to make sure you could come to the class and still have the day with you family and friends etc as I know many people are still off work. We will also go for coffee after with anyone who’d like to join us. A suggested minimum donation of £5 per person is required and why not bring a friend (over 18 years only) to help us raise more money .
If this class doesn’t work for you but you’d like to try out one of our regular classes then why not book a trial week starting in January (on Tue 3rd as Monday is a bank holiday).
Yay it’s pumpkin time again so before your carve yours for halloween check out some simple exercises you can do anywhere using a pumpkin as you would a medicine ball. A medium size pumpkin is perfect as it is about 3kg so a good weight to challenge you without being too heavy like some of the crazy huge pumpkin.
You can either just do these exercises or mix them up with some other bodyweight exercises like press ups, mountain climbers, Jacks, burpees, high knee sprints, skydivers, step ups, tricep dips or literally anything.
Why not start with 30 seconds of work with 15 seconds rest between each exercise and if this is too easy increase it to 40 seconds of work with 20 seconds rest. You may find that a heavy pumpkin is ok for lower body exercises but more challenging for the overhead press.
At bootcamp yesterday we did a whole session with the pumpkins so included several more exercises with them for a challenging workout.
Our next trial week at Zest Bootcamp starts on Monday 21st November if you’d like a little kickstart before the January rush with all the new years resolutions. Click here to book your space by filling in your name and email address.
I’ve been nominated for “Active Business Woman of the Year” at Maximise awards and I thought I’d share a couple of the reviews that people have left on my page to help you understand why joining us for a trial week might be something you really ought to do 🙂