Heart rate monitors…. A useful gadget worth investing in?

Heart rate is an important indicator of the intensity of effort and the body's physiological adaptation.

Heart rate monitoring is an important component especially in cardiovascular fitness assessment and fitness training programmes.

The have been developed to measure healthy people’s heart rate and help people exercise safely and effectively.

Here are four benefits of how a HRM’s can transform your training –

(1) CALORIES BURNED: By far the biggest attraction to females who work out especially is knowing what they’ve burned at the end of a session. HRMs’ calculate the number of calories expended during a training session based on your weight, height, age, gender, your individual maximum heart rate (HRmax) and how hard you’re training.

(2) IMPROVE HEALTH: HRMs can help you find and maintain the right exercise intensity to reach your goals. Specific zones and time requirements to reach weight loss and fitness performance goals are beneficial tools for the individual.

(3) MEASURE EFFORT: The work-rate of your heart is the most accurate method of determining how much benefit you are deriving from your specific workout.

(4) PREVENT OVERTRAINING: Feedback from HRMs can help prevent you from exercising too hard and avoid over-training. A resting heart rate that is higher than you expect before, during, or after a workout, can be a sign that your body is stressed and needs more recovery time.

(5) TRACK PROGRESS: HRMs are now able to store and display multiple training sessions, which will help you identify possible training errors, or hopefully just reinforce that you are on track and doing fine.

(6) SLEEP TRACKER: HRMs can give you useful information about the quality of your sleep, and then you can take steps to improve it if needs be.

Two good options include the Polar M400 and the Garmin Fr230, pictured below. Both available on Amazon for around the £100 mark. Links to each are provide above.

 

Picture this, it’s mid-afternoon and you’re only halfway through your to-do list, but until you get a serious coffee or sugar hit, all you can think about is sneaking off for a cheeky power nap.

Ring a bell?

Those overwhelming responsibilities and demands can drain every ounce of energy before the day is even close to ending.

Are you constantly tired of feeling tired all the time? Join the club. We’ve all been there.

It has been hypothesised that we are suffering from a worldwide energy crisis sparked by lifestyles that leave us rushed, strained and running on empty.

Different circumstances dictate the level of tiredness, but there are certainly things we can do to help.

We all tend to blame tiredness on a busy lifestyle and nine times out of ten you are spot on. But if you are feeling tired all the time and your constantly asking yourself ‘why am I so tired’, I would always recommend seeing your local GP for bloods. Better to rule everything out first and foremost.

When that is done and you know it’s not anything medical, instead of fuelling up on coffee and chocolate bars, try these healthy, energy-boosting tips -

(1) EXERCISE – Ideally first thing in the morning can help set the tone for the day. Exercise helps our circulation, oxygen delivery and helps get rid of toxins. Most importantly it helps channel adrenaline and dissolves stress.

(2) DIET – Fuel your cells with good quality lean meats, fish, fruit, vegetables, nuts and seeds. Look to vitamins only if you have a deficiency as prescribed by your GP.

(3) SLEEP - Is easily one of the best meditation out there. Aim to be in bed by 10 pm and rise by 7am. Make your bedroom dark, quiet and clean with fresh ventilation. Avoid stimuli such as caffeine, alcohol and emotional conversations pre bed as they will leave your mind wondering.

(4) HYDRATION – A lack of fluids is a major cause of fatigue, since they transport nutrients and oxygen to our cells and organs. At least eight cups (two litres) of fluids per day is advised to stay properly hydrated. Ditch fizzy soft drinks and coffee and keep a bottle of the clear stuff by your side throughout the day.

(5) IRON CHECK - Sluggishness, especially in women, may be a sign of low iron, which helps the blood absorb energy-producing oxygen. Key sources of iron is red meat as well as seafood, whole grains, leafy green vegetables and legumes, so make sure your diet is balanced.

One of the most common excuses for any parent, especially new Mums is that they don’t have time to exercise and as a new parent myself, I get it.

Rushing from one thing to the next, feeding, changing, nap time, tidying the house, dropping the kids off at school, making lunches, making dinners, whilst also trying to juggle your own work commitments.

I totally understand that it’s tough and we often overlook ourselves in favour of looking after our children.
The ‘not enough time’ excuse however, often relates to something deeper for example a lack of motivation or lack of enjoyment from exercising full stop.

The key thing with all new Mum’s is that their bodies have changed quite significantly and so their self-esteem takes a bit of a hammering as emotions are all over the place at the best of times and it can be difficult to deal with.

My first bit of advice in terms of reaping the benefits of exercise, it adopting a change of attitude by thinking what you ‘CAN DO’ rather than what you ‘CAN’T DO’.

It doesn’t matter how little or how often, any form of exercise to begin with is a fantastic step in the right direction.

Poor time management and holding onto the fear of failure are often the two key drivers that cause many new Mum’s to be in denial about their health.

If you want more energy, to look younger, to feel good about yourself, to be comfortable in your own skin or to lose some weight, then your health has to be a priority.

Here are a few pointers, which will help you kick start a new fitness and health journey towards getting your pre-baby body back: -

(1) EXERCISE WITH THE KIDS – Children always have a smile on their face when they are moving around, engaged and having fun. Try to find an exercise class that enables you to bring along your little one. Win, win.

(2) MAKE A PLAN – Whatever your goal is, make sure you write it down. Make a plan for the week ahead so that you and your partner can identify ‘HIS’ and ‘HER’ time. That time for you, can then be used for exercises, to relax, to have a bath, to read, to switch off or even go for a swim. The metal wellbeing benefits from this will be huge.

(3) FAMILY SUPPORT – Can your parents step in for an hour during the week perhaps to enable you to switch off or go to the gym or a walk? I don’t know many grandparents who would turn down the opportunity to spend time with their grandchildren, so take advantage and don’t feel guilty.

(4) THINK HIIT – You don’t need a fancy gym membership to get an effective workout in. There are tons of simple low-impact exercises you can do at home or at the local park in a HIIT fashion. Think short, sharp periods of exercise followed by periods of rest. 15 minutes for most people to begin with will be suffice, then slowly build it up each week.

(5) FIND YOUR ACTIVITY - Find something that suits your lifestyle and that makes you smile, then go back for more. Once you understand your fitness personality, you’ll be able to identify activities you actually enjoy and finding time for them will become much easier.

It doesn’t matter what diet you follow. To lose weight, you’ve got to know when to ease back on your portions.

Easier said than done when you're faced with a giant bowl of your Mum’s home cooked bolognese however.

But there is no denying that our portion sizes have increased dramatically over the past ten years and many people have no clue about what represents a normal sized portion in the first place.

The net result is that the majority of people are overeating.

Those excess calories derail our weight loss efforts and in fact result in weight gain, because we are in a calorie surplus.

The ultimate answer is to weigh and measure your food, but that is time consuming and tedious.

In an effort to keep on track with your eating, use these simple cues to keep your portion sizes under control:-

(1) SAY NO TO DIET FOODS - Fat-free and low-cal means hyper palatable foods that are easy to overeat. Many packaged foods are so low in one nutrient like fat, sugar, or calories, that they're ridiculously high in another.

(2) LOAD UP ON VEGETABLES - Fill half of your plate with vegetables, one-quarter with protein, and one-quarter with carbs. Increasing vegetables, automatically decreases portion sizes of more calorically dense foods, like pasta and bread.

(3) MOVE AWAY FROM LEFTOVERS - I'd never endorse wasting food, but it doesn’t mean you need to finish off everyone else’s plate. Avoid the temptation to polish off children’s meals or to nibble leftovers on the side.

(4) 20 MIN RULE - Think you haven’t had enough? Wait for about 20 minutes before reaching for a second helping. It can take a little while for your stomach to signal to the brain that it's full. Avoid the temptation to keep eating.

(5) CUT YOUR FOOD BEFORE SITTING - When you cut up your food, it automatically takes up way more space on your plate, which psychologically can help you feel like your meal will be more fulfilling.

In an effort to lose weight, people often scale back on the food they eat, but in some cases it can be too extreme which can be detrimental to your results.

You have got to make sure you're getting enough fuel to keep you going all day, whether you're training hard, resting, or somewhere in between.

When people start to notice changes on the scales, they feel good about themselves. They like what they see in the mirror, it becomes infectious, but in an effort to get further results, they then begin to consistently under-eat.

The danger however is not having adequate energy available to support a range of bodily functions.

You shouldn't underestimate what your body requires in order to recover from training and continue to function optimally each day.

Let’s not forget. Your body needs fuels to function and that fuel comes from adequate food and a healthy diet, not scaling back and under-eating.

Eating more of the right foods at the right times can help you achieve the intensities and results you have been missing.

Employ the following tips below which will help you to get the most out of your nutrition and your workouts: -

(1) ACKNOWLEDGE BODY FEEDBACK – Your body is brilliant at telling you what it needs. If you are chronically fatigued after workouts, you probably need more fuel for recovery, not less.

(2) TRUST YOUR APPETITE – Your body’s unique hunger signals are there to help guide you when to eat and drink. When hunger signals come flooding in, find food rather than putting it off, thinking you’re doing your body a favour in the long run.

(3) DON'T SKIP MEALS – This is a sure fire way to limit your progress and can potentially leave you feeling light headed when at the gym. If you train in the mornings, eat fast-digesting carbs before your session and a combination of carbohydrates and protein after your workout to help fuel recovery.

(4) ADJUST CARB INTAKE – If you have dropped your carbs significantly, reassess whether it is having an influence on your general exergy levels and mood. Chances are you may need to introduce them slowly.

(5) CONSUME NATURAL FOODS – Whole grain foods, fruits and vegetables, yogurt, milk, nuts and lean protein should form the main chunk of your shopping list each week. Organically grown foods for example have more nutrients, vitamins, minerals, enzymes, and micronutrients than commercially grown foods.

The topic of ‘morning rituals’ has cropped up over the past week and it has got me thinking.

What can each of us do in the morning to kick start our day in a positive manner?

I bet there are a ton of brilliant ideas out there and if you've got any, please feel free to comment below.

We need to remember that we live in the real world though, and any suggestion has got to be feasible.

The problem that a lot of the wellbeing gurus make, is that their suggestions just aren’t realistic for parents who have kids to prep for school, dogs that need walking or business folk who have got to rush out early doors for a conference meeting for example.

Here are four realistic morning rituals, totally feasible may I add, that will help you start your day in a positive and worthwhile fashion:-

(1) CONSISTENCY WITH BREAKFAST – Some people skip breakfast to save time, but forgoing your first meal is short-sighted. Fuelling up in the morning is one of the best ways to prevent dips in energy and productivity midmorning. Remove the stress and thinking, by eating pretty much the same thing every day.

(2) FILL YOUR WATERBOTTLE – Most people ignore hydration and survive on coffee all morning, with caffeine being a diuretic. We need to drink more than two litres of water a day to stay hydrated. Keep a refillable bottle by your side at all times and refill it every morning before you leave the house.

(3) POSITIVITY FOCUS - You can still incorporate mindfulness and positivity into your morning routine. Texting a friend an encouraging message or taking a few extra minutes with your son, daughter or loved one before you leave. The key is to find a moment, no matter how brief, that will set the right tone for the busy day ahead.

(4) REVISE YOUR WEEKLY SCHEDULE - Take a few minutes each morning to review your schedule for the week. Considering any last-minute changes and any new obligations is paramount. Determine what you can and can't move around and where you can squeeze in a workout.

It's easy to get carried away when starting a new exercise programme. People often think that doing more is better.

But have you ever found yourself placing unreasonable demands on your body as a result of going to the gym?

If your training is becoming an addiction even to the point of possible harm, then it’s time for a wake up call and to reassess your overall strategy.

Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover.

We know that training is an integral part of a fitness journey and in most cases it will lead to enhanced aesthetics.

However, if the body is stretched too far, performance will almost always decrease and results will decline.
The balance between training hard and resting adequately in between sessions is crucial, hence the argument is it actually overtraining or under-recovering?

For most beginners, it takes time to get to know your body and what it is capable of.

It’s vital that you listen to your body, easing back when you are getting it tight and but also stepping it up when you are feeling good.

Here are some common symptoms you should constantly be looking out for:-

(1) FREQUENT ILLNESSES - Too much exercise taxes the immune system, making it more difficult for the body to ward off pesky infections.

(2) INSOMNIA - Wide awake at night anyone? The body is sometimes unable to slow down and completely relax, making it difficult to recover between workouts.

(3) MOODINESS - Too much exercise and too little rest can wreak havoc on your hormones and can cause mood swings, irritability and an inability to concentrate.

(4) CHRONIC SORENESS - Post workout soreness in the form of DOMS (delayed onset muscle soreness) is to be expected, but if you are experiencing intense and prolonged soreness/pains, then it's a sure sign that you are doing too much.

Burnout is now more apparent than ever with people running themselves into the ground, resulting in sickness and time off work.

With endless work deadlines, never-finished housework, and daily political firefights, it’s easy to feel depleted and run down.

When that frazzle escalates from temporary stress, into chronic stress and then burnout, you need be able to apply the brakes.

We all have our limits and when we hit that threshold, you come to the point where you ultimately can’t function effectively.

Burnout has three distinct components: a feeling of low personal accomplishment, detachment from others, and emotional exhaustion.

Any aspect of life can deliver chronic stress if there’s a real sense of being under pressure, overworked and overwhelmed.

Here are three key signs to help you recognise when you’re suffering from excessive stress and burnout:-

(1) NEVER-ENDING COLD - Stress increases cortisol levels and your immune system is temporarily affected. If you’re dealing with chronic stress and you become burned out, your immune system is taking a major hit all the time. Feeling achy, like you’re fighting a cold constantly, or have tight shoulders and neck muscles will probably ring a bell?

(2) FUZZY BRAIN - You may have been a multitasking pro before, but now a single task feels physically and mentally demanding. Burnout causes a significant drop in mental efficiency. The mind becomes distressed and there is a sense of pressure that causes it to withhold its energy to protect itself. The net results is that you feel distracted, inefficient, and easily frustrated.

(3) IRRITABLE WITH OTHERS - It’s very possible that every single one of your colleagues, clients, and or managers is annoying. But that said, one distinctive aspect of burnout is seeing other people more as objects rather than humans and that results in a drop in empathy and increased irritability.

Managing our diet in an effort to lose weight is by far the most essential component.

People who combine exercise with a healthy diet are usually interested in improving their general health or personal body image.

It’s worth noting that diet and exercise are two key strategies for enhancing our emotions.

However, exercise alone cannot be relied upon as the sole cure, as it can be making dysfunctional eating behaviours.

Evidence suggests that the majority of people who diet to lose weight, actually fail to keep the weight off over an extended period.

The minority of individuals who succeed in losing large amounts of weight over the long term by using extreme weight loss plans are then condemned to a life of weight obsession and yo-yo dieting.

There is usually a catastrophic rebound of some form, from binge eating to a complete loss of control when at the dinner table.

Ring a bell?

Weight management is about making a sustained lifestyle change for the LONG TERM.

If it's not SUSTAINABLE, then you won't stick to it.

Successful weight loss is not going to happen if you rely on a short-term crash diet. FACT!

Here are a few coping strategies to help you manage your eating and your weight:-

(1) BE ATTENTIVE WHEN EATING – Avoid the sofa and TV. People who eat while distracted also consume 10% more calories at each sitting.

(2) START A FOOD DIARY – By writing down what you’re eating and drinking will help you see caloric totals and or any problem areas, which can then be readdressed.

(3) DON'T SKIP BREAKFAST – Opt for a breakfast that will keep you feeling fuller for longer by including protein (such as a boiled egg, smoked salmon or baked beans) and a low glycaemic index carbohydrate choice (like wholegrain toast or low-fat yoghurt).

(4) DITCH DIETING - A diet has a start and an end date, which means it’s not sustainable long-term. Instead, try a ‘one change at a time’ approach to sustain long-term success. Perhaps implement more vegetables gradually or move away from soft drinks to water etc.

(5) REDUCE PORTION SIZES – Aim to do this at every meal and you’ll certainly lower your caloric intake. Try using smaller plates and bowls perhaps and wait 10-15mins between each course.

It has been well documented that we are in the midst of an overwork epidemic and I know many people can relate to this.

How to find that off switch at the end of the day is a daily struggle that many people are faced with in relation to their work.

Is a glass of wine the only way you can unwind?

When you go to bed, is your mind still in overdrive?

Have you ever woken in the night because of thoughts or worries about work?

The evolution of mobile phones was supposed to help free us up from the office, but technology has actually extended the normal 9-5 day to 9-9 and beyond.

We are effectively handcuffed to our desks 24/7.

As much as 70% of us are regularly required to work outside of normal office hours and many of us actually choose to work extra hours in the evenings for fear of looking bad, by not replying to an email at 9pm.

The number one problem associated with poor disengagement from work is sleep disturbance, which inflicts upon our mental wellbeing.

Our lives are incessantly bombarded and interrupted by emails, texts and phone calls, much of which are unnecessary.

The bottom line is, when you feel good in both mind and body, you can enjoy life to the full and cope with the usual stresses of everyday life.

Here are a few tips to help retrain your brain to switch-off at your own speed each day: -

(1) UNWINDING RITUAL - During the last half hour before you go home, only begin jobs that are easy to complete. Make an essential to-do list for the next day and clear your desk.

(2) REGULAR BREAKS - Take a ten minute break every couple of hours and at least a half hour for lunch each day. Plan your leisure time just as you plan your work time and lock it in your calendar.

(3) LIMIT WORK PROBLEM DISCUSSION - Set rules about how much talking about work can be done at home. Dinner times have now turned into a debriefing rant, but relentlessly talking about work problems reactivates the negative emotions associated with them.

(4) CHILL ZONE - If you are mentally tired in the evenings then sitting down and watching TV is probably the least effective way to unwind. If you look at a screen all day, then perhaps you should try to use different physiological and psychological resources.

(5) PUT DOWN YOUR PHONE - Your iPhone is your lifeline, with your contacts, calendar, To Do lists, and more. However, your iPhone also has access to your email and work contacts and it’s too easy to slip back into work mode.