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How To Get Clients To Drink More Water & Reduce their False Oestrogen Load

1 Jul

By Jenny Burrell BSc, Founder of Burrell Education (www.burrelleducation.com)

 Passionate Pregnancy/Post Natal Fitness & Therapy Education, London, UK.

I’m just back from Wholefoods on High St Kensington in London and managed to spend £60 in a heartbeat!  The price of health hey, but the items I was buying are totally non-negotiables for me – organic/paraben free shampoo, moisturizer, deodorant and body wash and a couple of packets of Himalayan Mountain Salt and a bottle of Echinacea Tincture.  Here’s why:

Why Echinacea?  A Quick Overview

In comparison with antibiotics, Echinacea works by stimulating our own immune system.  They can be taken before you feel unwell as an insurance policy or actually when you are in the grips of being unwell.  Antibiotics work by destroy both harmful and beneficial bacteria.  As a result of using Echinacea instead of antibiotics your immune system naturally becomes better able to deal with infections and viruses – as they happen.  Most people take it for a week or so every few months to keep their immune system in check and give it a natural boost.  As a side note, I actually can’t tell you the last time I even had a sniffle, nevermind a full-blown cold!

Why Organic/Paraben Free Skin Care Items?

So, if your clients are really getting serious about their ‘deep’ health and/or have hormonal imbalances they really need to address the toxic ‘false Oestrogen’ aspect of what they put on their skin on a daily basis at least.  As someone who has felt the hurricane of ill-health due to Oestrogen dominance, I no longer think twice about spending £8 on an organic deodorant and it’s not  a she-she Southern thing at all, but I’ll leave you to make your own mind up tho with a few links below:

1.  List of Xeno (False) Oestrogens And How To Avoid Them

2.  Xeno Oestrogens and Phyto (Plant) Oestrogens

How To Make Drinking Water More Purposeful

Ok, so we all know we need to drink more (filtered) water.  Sorry!!!! There’s tons of Oestrogen in tap water thanks to women peeing out their contraceptives! But the fact is that most people just don’t like it!  How then do we get stubborn clients to change their ways?

We a) make water more interesting and b) really help them see that with a couple of key additions, they can turbo charge their water to create an elixir of youth and health! Well, sort of :-).   Anyway, here are a couple of links to great articles that cover the benefits of adding a pinch of Himalyan Mountain Salt and lemon juice to your water.  As someone who has never been a fan of water, this finally did the trick, I have a BIG WHY! ANSWERED and strangely it just feels sooooo right and if I don’t have it, I REALLY MISS IT.

Dr. Mercola On Himalayan Mountain Salt (Video)

10 Reasons Why You Should Have Lemon or Lime Juice Daily

So, a little food for thought and PS, if it seems a little overboard when you check the links, dont’ get panicked, if you just consider that your skin is your biggest organ and you put stuff on it daily, wouldn’t you want to ensure that stuff was NOT harmful to your health, and the water thing….if you even need convincing of that as a ‘purveyor of sweating’, you’re a naughty one!

If you want more on water, check out these two easy to read PDF’s, both inspired by the work of  Dr. Fereydoon Batamanghelidj, author of the books “Your Body’s Many Cries For Water” and “Your Not Sick, You’re Thirsty”.

Your Body’s Many Cries For Water

You’re Not Sick, You’re Thirsty


Are you working in Health & Fitness with Women???  Check out this awesome FREE RESOURCE WeTrainMoms.Com.  Full of inspiration and education.  There’s a Facebook Page too full of cool links, shares, blogs and article.  Basically a brilliant ‘heads-up’ on what’s happening in the world of women’s health, fitness and well-being.  Take a look, it’s awesome!

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How ‘Good Fats’ Aid Fat Loss For The Post Natal Client

19 May

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

www.burrelleducation.com


Ironically, after years of demonising FAT in general, the diet, health, fitness and food industry is having to re-communicate to the general public that not ALL fat is bad for us and indeed some fats are not only vital to optimum health but also aid fat loss.  One of the hottest Essential Fatty Acids (good stuff)  for female health and fat loss is Gamma Linolenic Acid (GLA).

Along with a ‘considered’ diet and daily exercise at an optimum intensity to effect the utilization of fat as energy, GLA supplementation has shown to be a highly effective component of fat loss programmes alongside its already well know effect on easing many of the negative symptoms associated with the female menstrual cycle such as breast tenderness, moodiness, depression, irritability and swelling and bloating from fluid retention.  All in all, GLA has a valuable role to play in times of ‘endocrine turbulence’ such as the early Post Natal period and when women are seeking to lose ‘baby fat’.

Why Does GLA Work?

  • In textbook terms, GLA can be synthesized from Linoleic acid, which is found in certain oils, grains, and seeds. But due to a number of common dietary and lifestyle factors in today’s society, most of our bodies don’t make that conversion.
  • The main metabolic roadblocks are trans fats (man-made fats found in crisps, biscuits, cakes, processed foods), sugar, smoking, alcohol, aging, and illnesses such as diabetes.
  • All of these factors affect the body’s ability to convert Linoleic acid into GLA and efficiently burn fat.
  • GLA has a key role in activating under-active fat in overweight people known as brown adipose tissue (BAT) to burn calories.
  • GLA is found (in the largest quantities) naturally in seed oils like Starflower oil (20-24% GLA) and Evening Primrose oil (18-20%).
  • Supplementing with either of these oils will assist the mechanism that will allow the body to get down to the business of burning excess fat.
  • Simply put, GLA has a key role in activating under-active fat burn calories.
  • Many researchers now believe that many overweight people are actually metabolically impaired when it comes to their ability to use energy from their fat stores.  Of course, the other modern factors such as a lack of exercise, a toxic environment, consumption of toxic processed foods etc., etc., just doesn’t help either!

A diet that includes supplementation with a high quality multivitamin, minerals and EFA’s (Evening Primrose Oil or Starflower Oil included) to ensure optimum nutrition is obtained daily is a great place to start for anyone seeking to embark upon a healthy lifestyle and fat loss . In my experience, Post Natal clients who commence and stick to an optimum supplementation programme especially after a period of depletion such as during Pregnancy  often experience  a marked decrease in food cravings, an improvement in general mood and mental well-being and an increase in energy, vitality and ability to rest.  And we all know just how priceless posessing those qualities in daily life are, especially for a new mom.

NB: Always seek the advice of a specialist HCP when providing nutrition and supplementation advice for a Pregnant or breastfeeding Post Natal client if you are not certified to do so yourself.

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

Connect With Me on FACEBOOK and Twitter

www.burrelleducation.com

Fat Smashing Cauliflower?!

18 May

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

www.burrelleducation.com

Ok, so I think we are all agreed that if you ever want to have a decent looking belly again especially over the age of 35-40, AND ESPECIALLY IF YOU ARE TRYING TO LOSE HORMONALLY INDUCED POST NATAL BELLY FAT, you have to ‘revise’ your eating strategy!

One of areas that a lot people get stuck on is how the hell do they get their clients to reduce their starchy carbs and still feel good? I think a new phrase needs to be coined…..‘CARB ANXIOUS’ – A CLIENT WHO GOES INTO A COLD SWEAT WHEN YOU TELL THEM THEY’VE GOT TO REDUCE THEIR STARCHY CARBS!!

In a nutshell, eat more protein, less sugar and processed foods, increase the volume of fibrous vegetable and eat more good fats – blah, blah, blah!  Just one problem, it’s our eyes!!!! We just look at our plates and it just doesn’t seem right.  Enter the humble cauliflower!!!!!! Thanks to John Beradi and the Precion Nutrition Team (www.precisionnutrition.com) and closer to home, UK fat smashers such as Paul Mort (www.bootcampking.com), and the Dukan Diet Cookbook (thanks Pippa & Kate), we now have the most brilliant solution – CAULIFLOWER MASH!!!!!!!!!  My God this works! Even my husband, a marathon running, carb-adoring, ecotomorph is fooled by this one and it’s possitively delicious too, not to mention the nutritional benefits of cauliflower being a cruciferous veggie.

My simple version goes like this:

1.  Steam 2 heads of cauliflower.

2.  When tender, I put in a bowl and add 1/4 teacup of coconut milk, Himalayan sea salt (thanks Amanda & Andrea!) and freshly ground black pepper and apply a potatoe masher until I get a consistency that looks like mashed potatoe.

3.  That’s it!!!  I then put in a Tupperware and keep in the fridge ready to replace the rice, potatoes, pasta that was previously on my plate.

AWESOME AND IT WORKS!  The eyes are fooled, the nerves are calm and the body is nourished!

For more attractive low starchy carb eating ideas my two top tips are anything by these two young men:


Both make great food look sexy!  Stick with these two guys and, guess what?  You might look even more sexy too :-)).

Remember, keep it passionate…………mediocrity is a sin!

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

Connect With Me on FACEBOOK and Twitter

 

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


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

At Last….The 21st Century ‘Eat Well’ Plate!

5 May

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

www.burrelleducation.com

The NO-DIET FAT LOSS 10 COMMANDMENTS

1.        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 – NOT COUNTING CALORIES!  Limit 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  daily– GOOD FATS ARE VITAL TO FAT LOSS, they will also keep your blood sugar levels much more even and ward of cravings for not-so-great-for-you fatty foods.

6.       Perform 20 mins of High Intensity Interval Training (HIIT) 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. Have a go at resurecting the noble art of doing NOTHING!

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.

Do you need 25 snappy, easy to understand articles like this one specifically for your Pre/Post Natal clients?

Visit www.burrelleducation.com

to view the titles of 25 expertly written articles perfect for your newsletter and blog.  I’ve done the hard work so you don’t have to :-).

And, while you’re over there, pick up your free gift ’60 Sure Fire Ways To Get More Pregnant & Post Baby Fitness Clients NOW!’

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

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