Tag Archives: nutrient intake.

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

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!’

Why Alcohol Makes You Fat :-(

24 Oct

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

I know some clients don’t want to hear this…..but I think a little clarity on the science-bit will help us all make better choices……especially hormonally-compromised post natal women seeking fat loss who habitually polish off a couple of glasses of wine after they have put the baby down for the night.  Absolutely no judgement here, just presenting information ;-).

 

Alcohol has a two-fold effect negative effect on your ability to lose fat:

  1.  It’s highly calorific (second only to fat itself at 7kcal/g – fat is 9 kcal/g, both Protein and Carbohydrate roughly 4kcal/g)  and easily over-consumed and as always, any excess calories consumed are stored as fat!
  2. The simple presence of alcohol in your system have a hugely negative impact on your ability to metabolise that stored fat!

This was illustrated by a study where 8 men were given two drinks of vodka and lemonade separated by 30 minutes.  Each drink contained just under 90 calories.  Fat metabolism was measured before and after consumption of the drink.

FOR SEVERAL HOURS AFTER DRINKING THE VODKA, WHOLE BODY LIPID OXIDATION (A MEASURE OF HOW MUCH FAT YOUR BODY IS BURNING) DROPPED BY 73%!!!!!

The reason why alcohol has this dramatic effect on fat metabolism has to do with the way alcohol is handled in the body.  Rather than getting stored as fat, the main fate of alcohol is conversion into acetate and the presence of acetate in the system puts the brakes on fat loss – SIMPLE! The greater the quantity of alchohol, the greater the quantity of acetate created, the less likely fat is metabolised.

The type of fuel your body uses is dictated to some extent by availability therefore by limiting your carbohydrate intake, your body is forced to rev up its fat-burning machinery, so you become fat adapted.

In other words, your body tends to use whatever you feed it, and after a time becomes adapted to the macro nutrient intake. Unfortunately when acetate levels rise, your body burns the acetate preferentially.

So the body simply burns the acetate first, and with the rapid rise seen with alcohol intake, this basically pushes fat oxidation out of the metabolic equation.

www.burrelleducation.com – Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

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