Compression gear

Hi there!

This post has been inspired by my most recent purchase! I just bought Sub Sports RX Women’s Graduated Compressio Baselayer Calfguards (try saying that 10 times fast). They are currently reduced from £19 to £12 with free UK delivery, bargain! I read reviews and the general resonse was that they were good quality and great for helping muscle recovery. I shall update you on my own personal experience once I’ve tried them out!

So, why bother spending money on compression gear? I personally suffer from shin splints and started with a pair of calf guards when I got sick of the bike and wanted to run again. I found they really did make a difference. The idea behind comprssion calf sleeves or compression socks is to squeeze your legs and help blood move up. Ths helps prevet inflammation, improves muscle recovery and (to a much smaller extent) reduces blood clots*. Runners World explains that it helps reduce lactic acid build up and increase circulation to the muscles.

Compression socks are no longer the only kind of compression gear you can buy. You can now also get full upper body or lower body compression baselayers, arm compression sleeves and compression shorts. Prices tend to be high for the decent quality gear (such as 2XU, CW-X and so on).

Initially, compression gear can be wildly uncomfortable to put on and take off, but after seeing how much it helped me recover and prevent shin splints, I can’t preach compression gear enough! Take a look around at the options, read reviews and try out different gear for yourself!

Have a great day! Almost Friday, woohoo!

Gym Bug

*www.nlm.nih.gov/medlineplus/ency/patientinstructions/000597.htm

A step too far in tackling obesity?

Hi there!

I was on DailyMail (out of boredom, I don’t use it as my key news source) and the following article popped up; “Snacking ‘should be as shameful as smoking’. The article explains that Professor Susan Jebb has said that snacking on unhealthy foods and any meals served without vegetables should be seen as negatively as smoking in doors.

This is opening an already wide open door to socially obliterating obese people. It’s unfair. It’s also further widening the very dangerous door of social media inducing eating disorders such as disordered eating, anorexia, orthorexia nervosa and so on. By shaming people from having ‘an unhealthy meal’ or having ‘an unhealthy snack’ a stigma is being created surrounding these foods. A stigma I’ve fallen victim to myself.

Now I completely understand that we need to start doing something about the obesity  problem. It;s giving rise to a generation of overweight children, increasing the instances of diseases and is a heavy burden on public spending in the UK. But I do not believe making unhealthy foods ‘shameful’ is the way to do it. What about the people who live a healthy, balanced life? Are they not allowed to go out and enjoy a burger or a donut or a slice of cake? I know for a fact when I turn 21 this year I’ll be enjoying a delicious slice of cake and other little, delicious extras!

I believe the key to changing lifestyles is making it clear what health risks obese individuals face, the impact it has not only on themselves but their families, educating these people about how to deal with the issue and trying to life these stigma’s around foods. It’s also important to highlight how easy it can be to make small, healthy changes and start living a healthier lifestyle.

For example, make this more widely available

                                                                       The Eat Well Plate (UK)

There’s also some great resources out there that many proably do not know about. For example, there’s Change4Life in the UK offering tips, recipes, vouchers, information on local activities and support! Eat To Perform is another excellent source for information and some hard to hear facts that are incredibly motivating. (Side note, they’re articles help me deal with having to put on weight).

Now, I’m not saying this is the easiest thing to do. But it’s a lot easier than people think! It’s not about dieting (terrible word and I hate it) it’s about making healthy, sustainable changes in your life. Going for a walk everyday, having an apple instead of crisps (potato chips) at lunch, walking to the next bus stop, the small changes you can make today are endless! It’s also important not to be ashamed of not “eating 100% clean, 100% of the time”. What does that even mean-clean? Google ‘clean eating’ and I guarantee you’ll get numerous definitions!

Just try focus on eating good food, whole grains, vegetables, fruit, lean meats, protein and good fats. Get in a bit of cardio and weight training. Enjoy that slice of cake! Keep highly processed foods to a moderate amount, but don’t go cold turkey, trust me you’ll end binging, it’s not worth it!

If life becomes all about food and exercise (or not doing it) then it’s no fun. Again, trust me. I’m still coming out of some food and exercise related issues but I’m slowly learning food is to be enjoyed and 6-pack abs aren’t necesary to be happy!

Gym Bug

Sleep Experiment Trial 4

Hi there!

So I tried a yoga routine prior to falling asleep to see if it would help me get to sleep quicker and surprisingly I felt like it did! I went to bed much more relaxed and calm and my body felt heavy and ready to sleep. I slept pretty quick and slept soundly until I had to go to the bathroom!

Rating for yoga before sleeping; 8/10

YIPPEE a potential solution has been found. However, tonight I shall try and use a technique whereby I tighten muscle groups and release them slowing starting from my toes!

Until tomorrow!

Gym Bug

Working out sore muscles; Yaay or Naay?

Hi there!

I’m sure we’ve all been there. We’ve lifted heavier, pushed harder or returned to training after a break. We wake up the next day and feel like we’ve been hit by a bus. The question some of us may ask is; Can I (or should I) work out? I read an article recently from Greatist that discusses this. The pain is called Exercise Induced Muscle Damage (EIMD) and typically results in the onset of Delayed Onset Muscles Soreness (DOMS). I’ve been there, worst DOMS I experienced was after Tough Mudder, which I completely expected given I ran 11miles and tackled 25 gruelling obstacles. I had to take 2 days off from intense exercise to recover. Greatist also mentions that if your muscles are restricting your movement or limiting your strength then it’s probably best to listen to your body and give it a break.

The reason for taking a break? The muscle pain you feel is caused by microscopic tears in the muscle fibres and overworking these can make it much worse and lead to greater injury, which would see you out of training for a long time (trust me, I’ve been there).

You can opt for light exercise, such as walking or low-intensity cycling. Just make sure it’s low-impact. You can also work different muscle groups, focusing on those that don’t hurt, this is good also for ensuring you have a varied routine to ensure all muscle groups are worked.

Other methods Greatist mentioned to alleviate muscle soreness is ice baths, a massage and good old-fashioned stretching! Personally, I usually go for stretching and foam-rolling to help my achey muscles. I also use a massage bar from Lush which works wonders!

A key thing to mention and trust me, it’s solid advice you must adhere to; do not exercise if the pain is intense, on-going or highly restrictive. You should seek a doctor or a physiotherapists advice if you experience intense pain during, before or after a workout. I found myself with a grade 2 groin strain in January 2014 and was unable to do cardio for 8 weeks and once I could do cardio, it was light cycling for a few weeks before I could build it up. I also had to endure sports ‘massages’ from a physio (unpleasant to say the least). That extra workout when you’re sore is not worth it. Listen to your body. Plus, a sneaky extra rest day is always enjoyable (and good for the mind and motivation).

Gym Bug

Image source; http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Why is child obesity so high?

Hi there!

I’m exhausted today since I was exploring a new city yesterday! Salamanca is gorgeous by the way if anyone is looking for somewhere to visit. Maybe not yet, it’s freezing. I think I’ve had a better workout shivering than an hour at the gym! But today I read a disturbing news article. It was from the Daily Mail so I looked around for better, more reliable sources to confirm the claims. Unfortunately, I didn’t struggle. Child obesity now affects 1 in 3 of Britain’s children. Whilst these levels appear to be ‘leveling off’ un under 10’s according to the BBC , it is still a shockingly high number. Obesity brings all sort of health risks including diabetes, heart disease, increased risks of cancer, high blood and more.

It’s not just children either, UK obesity rates in the UK have almost trebled (see the ‘more’ link above). This is shocking, especially with such focus now on leading healthier lifestyles! What can we do? Unfortunately, we can’t change a nation. But you can make small changes to yours and your families life to start leading a healthier lifestyle and (if required) lose weight! It requires hard work and focus but once you’ve made these little changes and turned them into habits, you’ll notice a huge difference. There’s so many little things you can do!

• Walk to work if you’re close enough.
• Get off/on at an earlier bus stop if you can.
• Walk if these trip is 20 minutes or less.
• Don’t bring temptation into the house (buy one chocolate bar if you’re craving it, not a multipack, for example).
• Never grocery shop hungry.
• Fit in at least 20 minutes of physical activity every day (a walk, for example).
• Have a salad or soup at lunch.
• Swap the crisps for an apple.
• Eat porridge for breakfast to fuel you up until lunch.

Little steps like this can make a huge difference. Obesity does not need to be such a problem. We can change and we can help others change too. If you’ve got a group of friends who always complain about feeling overweight or uncomfortable then start a group and challenge yourselves! Doing things with a friend typically helps motivation because you feel a sense of commitment and don’t want to give up before the other (a little friendly competition never hurt anyone). Make some healthier choices to change your life!

What are your thoughts on obesity?

Gym Bug

Oats!

Hi there!

Warning: I will use oats and porridge interchangeably.

I’ve already done a post on Stoats, which is a great porridge company based in Scotland. I love their oats and recommend trying their flavours to mix breakfast up! However, if you prefer making your own delicious oats, I’ve made a list of easy toppings that you can cook into the porridge (just cook the toppings with th oats) or throw on after cooking. I usually cook my oats in the microwave also a make it slightly drier.

• Banana; very simple. If you microwave your oats the banana disappears and creates a delicious and creamy mix.
• Banana and honey; bit sweeter.
• Pineapple; this becomes insanely hot in the microwave, but it’s a great sweet and sour flavour. Add some dried/fresh coconut to make a tropical breakfast.
• Dried fruit; cranberries, raisins, sultanas, apricots, dried coconut, the list goes on! Bananas and raisins are also delicious.
• Cinnamon; powdered cinnamon is brilliant, throw it in with bananas, apples, raisins for even more flavour.
• Apples; cook them with the porridge too for delicious, hot breakfast.
• Berries; strawberries, blueberries, raspberries, blackberries. Again, add these on top or cook into the porridge. Cooking them creates a lovely compote.
• Peanut butter; on its own, with cinnamon, bananas or apples.
• Jam; a bit more fruit (and a bit more sugar).
• Peanut Butter and Jam; watch the portions here, but it’s a delicious treat.
• Dark chocolate; a couple of squares, great if you’re craving some chocolate.
• Cocoa powder; not as tasty as dark chocolate but better if you’re watching your calories.
• Yoghurt; I really enjoy cooking up a nice, hot bowl of porridge and adding a tablespoon of low-fat natural or fruit flavoured yoghurt.
• Granola; top your bowl with a modest amount of granola for a lovely crunch.
• Almonds; adds a nice crunch and delicious flavour. Best add these in and cook for the final 20 seconds or crush them into your porridge.
• Protein Powder; I recommend mixing up the protein and milk in your shaker then adding that to the oats before cooking to make sure the protein dissolves well.

You can also make porridge savoury, but I’ve never tried this (yet) but here’s a list of recipes from Shape to try if sweet porridge is not your thing!

If hot porridge is not your thing then try mixing your oats (typical 40g portion) with yoghurt in an airtight container (I use Weight Watchers individual pots, one per breakfast, great flavours), throw in some toppings listed above  and leave it overnight. Next morning you’ll have delicious cold oats, they must be left overnight however to ensure the oats soften. I’ve already mentioned overnight oats before with a recipe for Bircher’s Muesli that my mum makes.

IMPORTANT; porridge doesn’t need to be just for breakfast. Porridge can be a brilliant recovery food. Over the Christmas holidays I enjoyed cold, overnight oats post-run. You can get a great balance of carbohydrates and proteins and some sugars to help your body recover.

I’m a huge fan of porridge in case no one noticed.

Gym Bug

Getting Motivated

Hi there!

Hope everyone is enjoying the New Year! Since it’s a New Year you may be looking to change up your training, do something different, explore a new way of fitness? Well, I have a few challenges you may be interested in trying out to get that extra kick you need to make 2015 a great and healthy year!

I’ve already written about Spartan Race and Tough Mudder and I recommend checking those posts out! (of course I do) but there’s also plenty more motivational challenges to take up!

If getting super filthy and electrocuted is not your thing there are plenty others to take a look at. If you’re a Rock ‘n’ Roll fan (or just keen to run) then ‘Rock and Roll Edinburgh Half Marathon & 10K’ could be right up your alley! They have events all over the world! I’m going to enter the Madrid 10km in April. Check it out!

Not a runner? No problem! What about doing a combination of cycling, climbing and canoeing in the Lake District? This one is a lot more expensive (£195 plus min. £2,000 sponsorship) but it looks incredible and all money raised goes to Action Medical Research (helping families cope with early babies, disabled children or caring for a child with a rare disease). You join a team of 3 other people to cycle 50 miles through the Lake District before climbing Mt Helvellyn and then finishing off with a canoe trip to Lake Thirlmere. Sounds tough!

If you’re more of a water baby then why not give the Great Swim a go? It proudly boasts the fact that it’s Europe’s biggest open water swim series in clean lakes, lochs and urban docks all over Britain. It’s the first year it has an official charity which is the phenomenal Macmillan Cancer Support, but you can raise money for any charity you wish. It’s throughout Britain between June and August.

For those of you that are up for a tough, gruelling triathlon that also raises money for blood cancer research then the Leukaemia & Lymphoma Research Blenheim Palace Triathlon is for you! (What a mouth full!) Again, it’s more expensive (but it’s a great cause) Registration costs from £82.50 and you need a min. sponsorship of £300. It takes place in Blenheim Palace, Oxfordshire. You can race individually or as a team.

You should take a look at local runs too. Park Run is a brilliant organisation that free, weekly, timed 5km races around the world. The linked website is specifically for the UK but Google it to find out about any in your area! It’s a great way to meet runners and set yourself a weekly motivational goal!

This is literally a teeny, tiny teaspoonful of what’s out there in terms of charity sporting events, take a good look and pick your motivation! I’ve got Spartan Race in a few months and it’s constantly motivating me to keep pushing a little harder. With my injury my aerobic fitness is plummeting but with the knowledge that I have to endure a grueling 8 mile obstacle course I know I’ll be fighting fit again in no time!

So choose your challenge and get going!

Gym Bug

Getting oot’n’aboot

Hi there!

For non Scottish readers “oo’n’aboot” translates to ” out and about”. It’s highly stereotypical and I love the phrase, I have no idea why. Anyway, now that I’m home I do not have access to a gym, which is really, really, really nice. I get to spend my cardio days outside in the gorgeous (haha) Scottish weather.

I love getting out and going for a good run outdoors. My first run since returning was great and it didn’t feel like a workout. I ran at an average pace of 5.33 minutes per km, which was faster than I usually run and I really enjoyed being outdoors rather than looking at my reflection in the gym window on the treadmill. Not getting sweat in my eyes was also an added bonus.

Running outdoors is not only more aesthetically pleasing, it also has additional heath benefits that you can’t get from a gym. Outdoor running means you’re exposed to a variety of different terrains. This adds to the development of muscles in your legs and gets them nice and strong!
Anyone who has run outdoors will also have probably, at least once, faced wind. Running against the wind requires more energy which requires more calories! You won’t get that kind of natural resistance in a gym.
You get fresh air! The gym can become a hot box and the air becomes thick and warm, but outdoors your lungs, body and mind can rejuvenate and benefit from getting decent fresh air.
I also find that running outdoors leaves me feeling more refreshed. I can come in from a run outside feeling more energised. I attribute this mainly to the fact that I’m not drowning in my own sweat and I smell of outside.

If you can’t run, I still recommend trying to get outside as much as possible. There’s so much to do! Go for a walk, a hike, a cycle, even sit outside and enjoy the fresh air. A well-balanced, healthy lifestyle is not achieved by powering it out in a gym. You need nature to help keep your lungs and mind fresh!

If you do decide to go outside for a run and don’t want a monotonous run, try mix it up a bit. You can sprint for 1-minute and jog for 1-minute (or any length of time). I like finding a hill and doing hill runs too. There’s a long hill next to my house and I find a good, challenging run is to run one full length at a moderate pace, walk down, sprint half the hill, walk to the bottom and repeat for a maximum of 5 times. I don’t plan on going beyond 5 repetitions of this because it will most likely end in injury. Instead I focus on improving my speed and recovery.

So get out there and enjoy the fresh air!

Gym Bug

http://www.buzzle.com/articles/treadmill-vs-running-outside.html

http://healthontrack.info/outdoor-running-benefits/

Stretches to get you through your day

Hi there!

I’ve already done a post on the importance of stretching but this is about some stretches to do whilst at work, studying, sitting at desk etc to help prevent aches and pains associated with sitting down (which is becoming an increasingly covered health risk). I like doing these as mini-revision breaks to clear my mind a bit and help stretch out muscles that have lay idle for too long. I’ve decided it’s best to give you the links to th stretches I use, since it’s easier to be shown how to perform the stretch through photos than it is to explain!

• Men’s Health give 7 stretches to do at a desk
• Here’s a great little image showing different ones for different lengths;

http://www.fwbodykneads.com/desk.jpg

I also do basic likes bending over with straight legs and back, doing arm circles, reaching for the ceiling without lifting my feet from the ground and giving myself a big hug to stretch off my back.

Not only will these help stretch out any aches and pains from repetitive desk work sitting but it will also get your body moving a bit. As I’ve said, sitting is getting an increasingly bad reputation. It is becoming associated with poorer mental health, increased risk of heart disease, increased risk of becoming disabled and more. It’s also linked with obesity, high blood pressure and stress.
Other issues associated with sitting relate to increased risk of blood clots, increased pressure on the spine, poor circulation and fluid collecting in your legs.

This doesn’t mean you must invest in a standing desk or refuse to sit when you eat or watch TV. Instead, try move more, make it a habit to get up once and hour and pace around the room, stretch, just stand. Try reduce the amount your sitting down and you’ll hopefully feel more energised and focused. It’s also a nice break from the computer or TV!

Have a great weekend!

Gym Bug

Sources;

http://www.webmd.com/fitness-exercise/news/20140407/sitting-disease-faq

Fit Not Thin

Hi there!

In the midst of my revision I stumbled upon this article (it’s in Spanish) which talks about the editor of de Revistas de El Mercurio (Mercury Magazines). She has decided that they will no longer photoshop any photographs featured in their publications, only use models who are 18 or older and not use any model with a BMI below 18.5. BRILLIANT.

I understand there’s this constant pressure for people to be thin or incredibly muscular, I’ve felt it and it’s horrible. What this magazine is doing is perfect and something that needs to be done by all of them. People have been saying for ages it’s time to change the way the media represents what’s socially accepted as ‘beautiful’.

If you’re looking to be slim, this blog is not for you. Healthy? Then I’d like to think some of my experiences, posts and insights can help you. It’s so easy to make small changes to start you on your path to becoming FIT AND HEALTHY;

• Reduce saturated fat intake; swap semi-skimmed/whole milk for skimmed milk, for example.
• Reduce refined sugar intake; as simple as having an apple instead of a chocolate bar as a snack.
• Fit in exercise; it can be a 7-minute HIIT session or a 30-minute walk. Check out my post on HIIT, LIIT  (lower intensity interval training) or have a look at strength workouts (one example linked for a bodyweight workout) for more information.
• Make smart swaps; wholewheat pasta/rice/bread instead of white, refined bread/pasta/rice, for example.
• Do a bit of trial and error; there’s not a ‘one size fits all’ plan for leading a fit and healthy lifestyle, try things out, do some research.
• Do it with friends/family; it’s added motivation, you don’t want to stop until they do and chances are they feel the same so you won’t stop until you’re done.
• Don’t give up; you will slip up, you’re allowed, just make sure it doen’t completel demotivate you and stop you from reaching your end goal.
• Set a goal; fit into that pair of jeans, get to a healthier weight, tone up a bit. Whatever it is, set it and tell people what it is, that way you’ll find more motivation to stick with it and avoid being a ‘quitter’. Setting challenges such as a marathon, 10k, Tough Mudder, Spartan Race etc are also great motivators (you don’t really want to be photographed as a pile on the floor, you want to be photographed holding that medal or tackling that obstacle).

It doesn’t have to be a huge mountain, small steps can make big changes.

Gym Bug