Tag Archives: Fat Loss – Exercise

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

Advertisements

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

3 Excellent ‘Core and Floor’ Exercises for the Post Natal Client

15 May

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

For rationale on grading the PN client as Level 1 to 4, please see blog article entitled: ‘5 VITAL Steps to Post Natal Fitness Programming’ – Posted in January 2012.

1.  Kneeling Scapular Retraction & Abdominal Scooping – Looks simple but there’s a lot’s going on here.  This exercise is great for activating the lumbar and thoracic musculature/fascia.  Holding the kneeling hip flexion position ‘turns’ on this musculature and fascia whilst simultaneously performing scapular retraction by pulling the band wide activates deconditioned thoracic musculature.  TVA/PF activation occurs as the client aims to withstand the pull of gravity on her abdominals by activating TVA and its synergist PF. Suitable for Levels 3 & 4 clients.  If the client is unable to activate TVA and keep her abs pulled in as she works, this position is too advanced for her.  You can regress this exercise by performing it in a standing position (still with hip flexion) to reduce the effect of gravity on still weakened abdominal muscles.

2.  Assisted Heel Drops – One for the Pilates massive! – I teach this in the ‘flat back’ or ‘imprint’ lumbar position for the PN client to off-set and de-train her anterior tilted pelvis and to assist in lengthening shortened lumbar musculature and fascia.  The flat back also ensures that the lengthened abdominals are being re-strengthened in a shortened position.  An early PN exercise (Level 2 onwards).  Client gently holds here knees as she works, ensuring the at TVA activation and the lumbar position is maintained throughout.  As the client progresses, the hands can be placed on the floor as she works.  You might find that early returning C-Section clients might first need to be regressed to  HEEL SLIDES before progressing onto these ASSISTED HEEL DROPS.

3.  Kneeling Straight Arm Press Downs with NEUTRAL PELVIS!  – A great way to strengthen the abdominals without creating the usual intra-abdominal pressure associated with crunches.  Emphasize NEUTRAL PELVIS and TVA activation at all times to ensure the abdominals are not strengthened in a lengthened position and the Pelvic Floor muscles are in the perfect position to be activated.  Start and finish positions are shown.  Suitable for Levels, 2,3 and 4 clients.  In forder to ensure total core activation, cue the client to exhale as she simultaneously presses her arms downwards and draws her belly-button towards the spine.  This will have a synergistic benefit to the pelvic floor muscles and muscles and fascia of the lumbar region.

Caveat:  This information is intended for use by Certified Specialist Professional seeking inspiration when programming for the Post Natal client.  If you are a mom looking for suitable exercises after your baby, please seek professional help/advice before commencing any exercise programme.

Need to modernize your exercise prescription for your Post Natal clients?

The next Burrell Education ‘Modern Post Natal Exercise & Exercise Prescription’ REPs Endorsed CPD Course in London, UK.

 Friday 15th June, 2012 – SOLD OUT!

New ‘Overflow Date’ – FRIDAY 22ND JUNE – BOOK EARLY! This WILL sell out!

Visit www.burrelleducation.com for more details of the next courses and securing your place.


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

Compare and Dispair!

25 Oct

I was having a very deep conversation the other day with a good friend about FACEBOOK and it’s potential to bring out the not-so-great co-dependent aspects of one’s personality (should you have any,  of course 🙂 ie., ‘OMG they’re doing this and going there and my life’s so dull etc., etc., etc.,   Essentially comparing other peoples’ ‘outside’ with your’ insides’ with the result that you will always get it wrong – EVERYTIME!

What I know for sure (after a couple of years of ill-health from which I’m now gratefully emerging) is that life is about BEING and not DOING and it’s in the moments when we just BE OUR FUNNY/RANDOM old selves that we experience the most deep joy.  Have you noticed how doing whatever we do in those moments (smelling a baby’s head, petting the dog, stretching, meditating, listening to music, arranging flowers, napping, smelling fresh laundry, watching a sunset or an awesome sky) costs us either nothing or very little.  So (and I say this to myself too…..) Let’s all spend a whole lot less time ‘comparing and dispairing’ and start living our AUTHENTIC lives on OUR OWN TERMS.  Possibly one of the greatest gifts we can give to ourselves EVER!

%d bloggers like this: