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Why Mom’s Are Athletes…….

4 Jun

……..and why we truly need to train them functionally for their demanding job!  Moms are pushing pulling, squatting, lunging, rotating, reaching, bending over and balancing weights of upwards of 15kg (think newborn at 4kg and car carry seat at 10+kg) for at least 12 hours a day, on very little rest, with sub-par core-strength………..I could go on!  So just remember their ADLs next time you pass them a couple of 1kg dumbbells for a set of shoulder presses :-).  PS Yes, that is a dolly in my pushchair! I do not have a wierd looking child!

Mommy Activity in Daily Life

Functional Exercise Choice Equivalent

Rising from kneeling after changing the baby on the floor Squatting & Lunging
Reaching out to grab a toddler as she wanders towards a busy road Lunging & Horizontal Pulling
Putting the baby into its special car seat Bend-to-extend, Squat, Horizontal Pull and Rotate
Turning to shout at kids in backseat while driving Seated Rotation
Bending over a cot rail to get the baby out then lifting the baby to place over the shoulder Bend-to-extend & Rotation & Vertical Press
Walking & pram pushing Single leg work & Lunge and Horizontal Pushing
Playing games with kids, lifting them high in the air Multi-directional Lunging and Horizontal & Vertical Press
Checking the clock on the bedside table in the middle of the night after being woken up for the 4th time!! Supine Lying with Torso Rotation
Wiping small children’s noses Bend-to-extend
Wiping small children’s noses as they try to run away Bend-to-extend, lunge, horizontal pull and rotation
Speaking face-to-face with a toddler Squatting & Bend-to-extend

 

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The No-Diet Fat Loss Ten Commandments

17 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Image1.       INSULIN IS ONE OF OUR MASTER HORMONES IN TERMS OF FAT LOSS  – TO PREVENT FAT BEING STORED WE NEED TO GOOD CONTROL OVER IT.  For most people this means 3 things, reduce/moderating their intake of STARCHY CARBS, CUTTING BACK ON ALCOHOL AND AVOIDING SUGAR – YOUR OVERALL DAILY INTAKE SHOULD LOOK LIKE THE PLATE ABOVE.

2.       Eat more protein especially in the morning (first meal of the day), it sets the scene for your intake for the remainder of the day ie., you will crave less carbs.

3.       Focus on avoiding C.R.A.P – Excess starchy carbs, Refined Sugar, Alcohol and Packaged/Processed Foods.

4.       Keep well hydrated – aim for 2 litres of water a day – add a little Himalayan mountain salt and  the juice of ½ a lemon to ‘supersize’. Water is VITAL TO FAT LOSS.

5.       Supplement – Omega 3 and a High Quality Multi-Vitamin & Mineral – GOOD FATS ARE VITAL TO FAT LOSS.

6.       Perform 20 mins of High Intensity  Interval Training 3-4 times per week that involves whole body movements – THIS PUSHES YOUR BODY TO BURN MORE FAT. You need to get HOT, SWEATY, OUT OF BREATH AND YOUR MUSCLES NEED TO BURN.  Intensity and brevity are king.  Forget about hours on the treadmill.  Get going, work hard, go home!

7.       Increase your general level of walking and lower level activity on the days when you are not performing HIIT.

8.       Perform some kind of stretching daily & prioritize rest/quiet time – INACTIVITY IS JUST AS VITAL AS ACTIVITY.

9.       Identify your stressors and start work to eradicate or minimize them – STRESS MAKES YOU FAT!

10.   Base your daily intake and actions on the fact that: YOU ONLY GET 1 BODY, WE ARE NOTHING WITHOUT OUR HEALTH AND VITALITY. Movement and great nutrition are your way of showing daily gratitude for the body and health you have been gifted 🙂

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter


Why Those Cardio Machines ARE NOT Your Best Weapon For Post Baby Fat Loss!

16 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist REPs Endorsed Pregnancy and Post Natal Fitness& Therapy Education, London, UK. 

www.burrelleducation.com


Human Growth Hormone (hGH) – The Key To The Post Baby Fat Loss Kingdom??

Some Key Points:

  • hGH is a hormone that is produced by the Pituitary Gland in the brain. Production peaks during the teenage years and slowly declines with age.

hGH plays aHUGELY significant and varied role in your system:

  •  Fat metabolism
  •  Growth of all tissues
  •  Energy level
  •  Tissue repair
  •  Whole body healing
  •  Cell replacement
  •  Bone strength
  •  Brain function
  •  Sexual function
  •  Organ health and integrity
  •  Enzyme production
  •  Integrity of hair, nails, skin and vital organsh

hGH is responsible for the rapid growth during childhood – and for the repair and regeneration of human tissue throughout our lives. By the time we reach the age of 30, our HGH levels are only about 20% of their peak levels during childhood, and after the age of 30, they continue to decline at about 12 to 15% per decade.  By the time most of us are 30 years old, our bodies no longer produce enough HGH to keep pace with the cellular damage that is occurring in our bodies.  As our hGH levels continue to decline, the damage that we collectively call ‘ageing’ accelerates.

The NOT SO GREAT News:

  • Studies have shown that obese adults have lower levels than normal-weight adults.
  • This can makes fat loss for the woman giving birth late ie., over 35, especially challenging.

The WONDERFUL News:

A 2003 study published in the British Journal Sports Medicine found that “exercise intensity above lactate threshold (when you ‘feel the burn’) and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH.”
So…………

How Can We Increase The Natural Secretion of hGH to Boost Fat Loss and Gain The Other Health Benefits For the Post Baby Client?

It’s not rocket science here, but people still stuggle to understand the off-the-scale value of implementing these basic tasks into their lifestyle…

  • Get More Sleep
  • Drink More Water
  • Moderate/Reduce Your Starchy Carbohydrate & Sugar Intake
  • Eat More Protein
  • Exercise at the Right Intensity & For the Right Length of Time!  Remember: Lactate Threshold & Add Resistance Training – forget long slow cardio (not unless you’re using it as a low intensity leisure pursuit – a long walk in nature is great for the soul!) and swap to short intense bursts.

Sleep
Since the largest hGH surge in a normal day tends to occur around one hour after the onset of night-time sleep, it is vital for anyone seeking fat loss to get plenty of sleep. If the quality and quantity of sleep is inadequate there will be a reduction in the volume of hGH secreted with negative consequences for fat loss. For most people, ‘sufficient sleep’ people means around seven to eight hours.

Water
It is also important to drink plenty of water during your waking hours and more when exercising, as dehydration has been shown to significantly reduce the exercise-induced hGH response. 1 ½ – 2 litres per day is a good starting guide.

Carbohydrates & Protein
Research has also shown how high-carbohydrate diets tend to switch off hGH secretion. Many fat loss expert suggest avoiding sugar for two hours post exercise but ensuring that at least 25g protein is consumed immediately preferably in liquid form for quick absorbtion (a non sugary protein shake) or a protein bar, lean poultry, meat or eggs as protein has been shown to enhance hGH secretion too.

The Right Intensity & Quantity of Resistance Training – Quality over Quantity Every Time!

Exercising at a higher than average intensity results in the biggest volume of hGH secretion in response to a single exercise bout, with levels of the hormone declining gradually over a period of an hour. Research has also shown that multiple (3) short daily sessions of whole-body resistance training can give rise to optimal hGH secretion over a 24-hour period. Another showed an even larger human growth hormone hGH peak in response to sprints on an exercise bike.

Ultimately, to boost your hGH production and blitz your post baby fat stores you need to ensure that when you exercise on your ‘metabolic’ exercise days you….

  • Get hot
  • Get sweaty
  • Get out of breath
  • Feel the lactate burn in your muscles
  • In short bursts, work until you feel truly challenged

A suggested exercise strategy for optimizing hGH secretion through exercise is as follows:  Perform 3-4 short ‘metabolic’ sessions per week, each involving at least 10 minutes’ work above lactate threshold. Keep total workout time to between 20-30 mins and include a variety of styles and principles to maintain muscle confusion. Work hard, keep it short and sweet  and ULTIMATELY, BE CONSISTENT AND THE MAGIC WILL HAPPEN!

Need 60 Low Cost, Easy to Apply,  Sure-Fire Ways to Attract More Pregnant and Post Baby Client?

Go to http://www.burrelleducation.com

NOW to get your FREE COPY OF THIS BRILLIANT E-BOOK!

www.burrelleducation.com

How to Improve Your 10K Time – By Andy DuBois

9 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education (www.burrelleducation.com)
Specialist Pregnancy and Post Natal Fitness & Therapy Education

Ok, so I’m 3 weeks out from the Run For Congo Women 10K here in London (Regents Park – Sunday 3rd June)!   I’m also doing the warm-up, which should be interesting 🙂

http://www.runforcongowomen.org/

Anyway, I’m finally starting to feel like a runner again and getting a bit keen, so I asked my good friend, former colleague and uber-awesome fitpro Andy Dubois, who’s in Sydney – yes – Australia – to share with us, his top 3 tips for running faster.  He knows a thing or two about this a) he runs ultra-distance – nuff said! b) that’s him below – nuff said!

I asked him to give us 3 tips that cover performing intervals, strength training to boost speed and fuelling for success.  So here they are – thanks Andy!

To Improve Your 10k Time

Speed Session

400 metre repeats at a pace that is slightly faster than your target 10k pace. So if you aim to run 50 minutes for 10km then look at running your 400 metres in 1 min 50 seconds. Jog slowly for 60-90 seconds and aim to perform 8-12 repetitions.

If you don’t have access to a track simply run for 2 minutes at slightly faster than race pace then jog easily for 60-90 seconds and repeat 8-12 times.

Strength Exercise

Outside

One of the best strength exercises for runners when approaching competition is hill sprints. Find a hill that takes around 10 seconds to run up. Once you are warmed up sprint uphill, focusing on driving the arms , lifting the knees and long , powerful strides. Rest for about 60 seconds in between each effort and repeat 10 times

In the Gym

In the final month before a race the focus needs to be on speed not strength. Plyometrics are perfect for this. Jump Lunges are an excellent exercise that can be performed by anyone with a basic level of strength in their legs. Simply stand with one foot forward , quickly squat down , jump up and bring your back leg forward and your front leg back so that you land with the other leg forward. Upon landing immediately jump back up again and swap legs. Perform as many reps in 20-30 seconds as you can and then give yourself a good 1-2 minutes rest before repeating the exercise twice more.

It is not necessary to bend the knees that much when landing , a 20-30 degree bend will be plenty. Focus on keep your ground contact time as short as possible.

Fuelling Before Speed Sessions

Despite what sports drink manufacturers would have you believe it is not essential to consume sports drink during a speed session. As long as you have eaten something 2-3 hours before your session you will be fine. If however you run first thing in the morning or after 4-5 hours after a meal then you may need something to pick your blood sugar levels up so a sports drink may come in handy, a slice of toast or banana would be just as good.

Thanks to the power of the internet, Andy also does remote coaching, his details are below:

0432 838 241
www.mile27.com.au
He also has a great blog too !

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

Eat Like a Dog And Stay Slim!

5 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

That title got your attention didn’t it!

In a time when everyone is obsessed with restricting, it’s almost akin to swearing in church to advocate eating more, but that’s not quite what I meant….I meant, eat like MY DOG – PRINCESS POPPY!

It’s a Bank Holiday weekend here in the UK, and as my body and brain is in non-work mode, I thought I’d do a ‘light’ post without all the latin and facts and absoultely nothing to do with Pregnancy and Post Natal, so here goes…….

I do believe that dear Poppy has greater emotional and literal intelligence than most human beings….and all the dog owners out there know what I mean here… this is the regime she employs to keep her figure:

1.  She employs INTERMITTENT FASTING, somedays she eats masses, somedays not much at all.

2.  Poppy always drinks her water, all day long.

3.   Poppy doesn’t eat sweet things, processed food, trans fats or anything rubbish – just high class OPTIMUM NUTRITION dog food.

4.  Oddly for a dog, she loves fish!  A bit of smoked salmon goes down very well 🙂

5.  She rests, lols around and sleeps most of the day in the comfiest spot in the house – some posh furry cushions ON MY BED!

6.  She takes formal exercise 3 times a day and is always gagging for it, if I just mention the word OUT and she’s on my heels til we head out.

7.  When on the lead, she heads off at a pace, employing the POWER WALKING STRATEGY.

8.  When released from her lead she bombs around the park for 20 mins employing the HIGH INTENSITY INTERVAL TRAINING STRATEGY.

9.  Nevermind 8 hours sleep, I’m sure she’s on more like 14!  Truly and obviously obeying her CIRCADIAN RYTHMNS!

10.  She is friendly, outgoing, extremely good natured and likes EVERYONE! She therefore is welcomed everywhere she goes and is always treated well by humans and her other doggy pals – OBVIOUSLY HAS VERY GOOD SELF-ESTEEM.

11.  She is never angry, growly or bitey…..unless you are the postman…..what is that?

12.  She has high emotional intelligence ie.,  shifts very quickly when I start swearing and stays very very close when I cry.

13.  She only gets stressed when little children are around…she is scared of them for some reason!  If they are in the park when she arrives, she turns around to leave.  A perfect demonstration of knowing what’s good for her and walking away from things that aren’t.  I BET HER CORTISOL ISN’T VERY HIGH!

14.  She accepts all kind words and deeds offered graciously – tail wags when you praise her and you could easily get a numb arm just sitting there rubbing her belly for over an hour 🙂 SHE OBVIOUSLY HAS  HIGH SELF-WORTH!

15.  Finally, she hates going in the car!!!! Just pure organic walking for this simple girl.

Hhmmmm….so back to the title, don’t you agree – EAT, REST AND LIVE like Poppy and we’ve got it licked!

www.burrelleducation.com

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

Training Women? They Hate This…C-Section ‘Overhang’ :-(

2 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Ok, this is not a sexy, wow, bang, pop, post.  But it is important if you have anything to do with women who have had babies.  I don’t know it all but I’ve had a lot of experience of dealing with this question and maybe along this journey, if you follow this series of posts we will have started a started a conversation and a process of enquiry regarding a subject area that not many women are happy to discuss but are very troubled by – the dreaded C-Section ‘overhang’!!!!!!!!!  With nearly a quarter of the births in the UK occuring via C-Section and much more elsewhere, especially the USA (check out www.csectionrates.com) it’s a pretty big deal for a growing number of women.

Just a quick Google search of the term and a troll around various mom-centric sites shows that it is worrying, annoying and confusing for a lot of women.  There seems to be little information on WHAT CAUSES IT and HOW TO GET RID OF IT!  And indeed, lots of women also complain of the ‘overhang’ situation even after having a vaginal birth!  Indeed, apart from structural issues such as Diastasis – which is a whole different conversation, why do post baby women end up with bellies they are not pleased with?

In my experience, I think there are multiple factors at play here namely:

1.  Excess belly fat – due to pregnancy fat gain, increased cortisol during and after pregnancy, poor sleep and the stresses of early motherhood.
2.  Stretched skin – genetics, your age, your nutrition and your hydration are just a few factors that will affect the ability of your skin to ‘bouce back’ from a pregnancy.
3.  An imperfect post operative stitching technique – this I don’t know much about but I will research and report back.
4.  Scar tissue buildup – simple, there has been a wound, there will be scar tissue that need to be manipulated to avoid myofascial congestion and a loss of optimal function and transferrence of energy through the entire system – global and local.
5. Odema due to the C-Section wound being still in the healing phase – this is an ‘early-days’ issue which should resolve naturally.
6.  Numbness, loss of sensation and ‘connection’ to the lower abdominal area leading to frustration when performing abdominal work and the client therefore having poor adherence – it’s our job as fitness professionals to help the client have faith that she can return to a place where she will be happy again.
7.  Inappropriate core strength work being performed with no emphasis on the synergist relationship with the Pelvic Floor muscles, the other components of ‘the core’ and furthermore the WHOLE INTEGRATED SYSTEM!
8.  Poor nutrition and hydration that doesn’t assist and promote healing.
9.  Poor bowel movements that totally scupper any quest for a flat tummy!

So…..for what it’s worth for the whole month of May, I’m going to do a little experiment.  Over a 12 month period, I was lucky enough to experience C-Section not once but TWICE!  Without even a baby to show for it!  I had a condition known as uterine fibroids where benign tumors grow at warp speed attached to the uterus and you eventually have very messed up periods and a huge tummy (note to all – NEVER JUDGE A FAT BELLY!) could be something much more serious than love of cake :-).  Anyhow, to cut a long story short, these tumours were removed in January only to duplicate again at warp speed and by the following January I had no option other than to have an abdominal hysterectomy via C-Section AGAIN.  Incidentally, this might be pertinent information for those of you who train over 50 clients, this is usually part of their story (I’m only 42).

So, I’m 14 months out of the Hysterectomy and what am I left with?

1.  Bit of a fat belly, definitely not tight and flat – I still can’t wear my size 10 (UK)  jeans that I could wear before, I’m in 12’s and feel good.
2.  Post umbilical numbness – around70%
3.  A new ‘firmness’ local to the scar area that I think is due to a build-up of scar tissue

On a positive note, I feel fit and well and extremely grateful, (my fitness regime includes Kettlebell, Power Lifting, Running, Power Plate, I train with a Trainer and I still work as a Trainer and write/teach/run my courses and present).  My energy is awesome, my diet is good but still have a love/hate affair with sugar and I’m teetotal.  I’m on the up!

So,  for the entire month of May, I’m going to adhere to a regime that does everything possible to tackle all the components of healing regeneration, retrengthening and reconnection and see what happens.  I’m going to apply, bodywork principles, nutrition and exercise to my belly situation and see what occurs and I’ll check in once a week with the results (subscribe to be alerted).  It will be interesting to see the results and of course I’ll now go and do a before pic so we have a comparison.

My Self-Prescription

(This is not a recommendation to clients, I’ve been a Trainer for 13 years! If you are a client –  incase you’re wondering, yes, this is a lot of exercise – the running is extra to my normal routine).

1.  Get better sleep – Topical Magnesium Oil EVERY NIGHT before bed
2.  Chill more – Holosync on headphones daily and/or organic meditation
3.  1.5 – 2 litres of lemon water a day
4.  Train for 10K race Sunday 3rd June (2×20 min Interval Training and 1 longer Sunday run)
5.  3 Metabolic Resistance Training Sessions per week (2 x 20 mins plus 1 hour of PT)


7.  I’ll massage my whole abdomen for 10 mins daily using a combination of tradition massage.  I’ll use tradition strokes superficially but also go a little deeper.  This site has great information on C-Section recovery if you are interested – http://www.csectionrecovery.com, and I’ll also include some Instrument Assisted Massage (using an IAM tool (shown above) – www.iamtools.co.uk – thanks Malcolm).
8.  I’ll take 2 tablespoons of linseeds in warm water before bed nightly for phenomenal bowel transit.
9.  Oh and of course, continue my war on sugar!!!!!!!!!!!!!!!!!!!!!! This might last longer than a month 🙂

Anyhow, that’s quite a lot to be getting on with.  I’m going to take my before pic now and workout!  Til next time.

PS I’d like to hear your experience, thoughts and suggestions on the matter if you too can add something to the conversation.  Speak soon.

For PASSIONATE, MODERN FORWARD-FACING CPD Fitness and Therapy Education for the Pregnant and Post Baby Fitness Professional visit:

www.burrelleducation.com

Train Women? Read These Books!

4 Apr

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy Education, London, UK.

www.burrelleducation.com

1. Fat Around the Middle – Marilyn Glenville – easy to read and understand. Great for clients who really need to get the message that STRESS is making and keeping them fat!

2.  The Female Body Breakthrough – Rachel Cosgrove – a kick ass text, she tells it how it is and shows you how to get blinding results from pretty easy to do changes in nutrition and beefing up your workouts (not so easy:-) – a personal favourite.

3.  From Belly Fat to Belly Flat – Dr CW Randolph – great if you have clients who are pre or currently menopausal and just can’t seem to shift the fat, especially from around their mid-section.  Some tough love here but I guess the mantra is ‘want something different, got to DO SOMETHING DIFFERENT!  I personally, followed this book to help me with my Oestrogen dominance issues.

4.  Women’s Bodies, Women’s Wisdom – Dr. Christianne Northrup – my ‘women’s business’ bible!  Even Oprah has a copy permanently by her bedside.  If you train women, get this!!!!!

5.  Pregnancy & Childbirth – A Holistic Approach to Massage and Bodywork – Suzanne Yates – I studies with Suzanne and was massively inspired.  A beautiful, sentient book, my bodywork bible.

6.  Anatomy and Physiology for Midwives – Coad with Dunstall – one of the major texts on the reading list for student midwives in the UK.  Heavy on the science but what did you expect? 😉

7.  Optimum Nutrition, Before, During and After Pregnancy – Patrick Holford – Does what it says on the tin from the ever-on-it Mr. Holford.

8.  Fitness for the Pelvic Floor – Beate Carriere – Foundation text.  Period! (Pardon the pun!)

9.  The Metabolic Effect Diet – Jade & Keoni Teta – BIG, BIG SCIENCE MADE SIMPLE!  The Teta brothers rock!  Got stubborn fat all of a sudden?  They’ll help you understand what’s going on and fix it, dramatically!

10.  Balancing Hormones Naturally – Kate Neil & Patrick Holford – Again, does what it says on the tin.  Great advcie and strategies for regaining endocrine balance.

www.burrelleducation.com

Passionate Pregnancy & Post Natal Health, Fitness & Therapy Education – FOREVER!

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