What's in your food?

News has broken this week of a food scandal effecting a few of the supermarket chains in the UK, that traces of horse meat have been found to be contained in the burgers that they sell. As you can imagine, there's outrage at such a contamination; Facebook statuses are rife with anger, as well as the jokes that must always accompany such a discovery.

I can't help but wonder if people are focusing on the wrong issue here. Don't get me wrong, I'd rather not eat horse, they're wonderful animals, but there's no health danger in eating horse. No more so than any other meat that we consume regularly in this country.

It's been stated that the products that have been contaminated are not of the best quality, and often contain far more than just beef in normal circumstances, such as sugars, offal and trans-fats, all of which are not good when regularly eaten in large quantities.

Perhaps now is the time for the public to really start examining the contents of the foods they choose to eat. What's in your “low fat” dinner that makes it so low fat? What makes that oh so delicious yoghurt dessert “fat free”? You may be surprised to learn that the answer is sugar! Once the fat is removed from many foods it becomes less tasty, so manufacturers add sugar in order to make it taste good again. Sugar is fat free! But does that mean that manufacturers should put a “fat free” sticker on a bag of sugar? And would that make the public buy and eat enormous quantities of it? No, of course not, but that's what is happening with many “fat free” foods. When sugar is eaten, it will be used as energy by the body (for brain and muscle function). When more sugar is consumed than is used, the body converts this into fat and stores it. This will only lead to weight gain if the cycle continues. Try to choose naturally low fat foods (if that's your goal) such as grilled chicken or fish with vegetables. For dessert, try light Greek Yoghurt, with strawberries and blueberries (I get these frozen from the supermarket) with a sprinkle of cinnamon and spot of honey.

Many people are also mislead when it comes to drinks labelled as “sugar free”- how is it sugar free? Surely that means it's better for us that sugared drinks? Alas, no! The reason that the drinks are sugar free is because the sugar has been replaced with Aspartame (and other artificial sweeteners). Sounds good so far! Unfortunately, Aspartame is bad, very bad! It is linked to all sorts of problems in the body from high blood pressure, dizziness, migraine, fatigue and sleep disorders. Make sure to drink at least 2 litres of water throughout the day, this will help to keep you hydrated, feeling more awake and generally feeling much better.

Fruit is often seen by people as the wonder food that's going to “make them lose weight”. Unfortunately, this is not the case. Fruit, whilst undeniably delicious and full of great vitamins and minerals, is also full of sugar. As mentioned earlier, taking in more sugar than is used means weight (and more specifically, fat) gain. I'm not suggesting that no-one should eat fruit, but fruit should be considered as much of a “treat” as chocolate by many, especially the more sedentary populations. Fruits vary on the amount of sugar they contain, with some having less sugar than others like apples, blueberries and strawberries, which are full of powerful anti-oxidants and have a lower Glycemic Index, meaning they cause less of a surge in blood sugar levels. Instead of snacking on fruit, snack on vegetables (peppers, cucumber, celery, carrots) and protein based foods (chicken breast, beef, fish).

We can't insist on “convenient”, “quick” and “cheap” foods and be surprised that that they contain more (or less) than we think. You get what you pay for, and if you're paying for the least expensive brand in the shop, you're probably getting the lowest quality.

The only way to be sure of what you're getting in the food you eat, is to make it yourself. Do your research, find good, clean and whole foods that fuel your body and help it to work the way it should. Not sure where to start? As a trainer I can help to guide you towards foods that are better for you, are naturally more “low fat” and “sugar free” without being processed to make it that way. Get in touch, http://vtpersonaltraining.co.uk

Happy New Year

Happy New Year to you all!!

As the end of this year draws ever closer, I find myself reflecting on what has been, for me at least, an epic year and I can't help but be humbled by the constant help and support I have received from almost everyone I have come into contact with. Thank you to every one of you who gave even the teensiest smidgen of advice, support, help and encouragement. I couldn't have done it without every single one of you!!

And as always, with the end of the year, comes the beginning of a new one! For many, this means starting up on the diet and exercise wagon to get fit for summer! Now, I'm not normally one for waiting for New Year to start any diet and exercise programme, but this year, even I will be getting more focused. Why? You may ask! Because, this is the only time this year that I'll have some extra time in order to plan my training out properly and take time to consider any improvements I can make with my nutrition.

When planning your goals for this year, remember to make them SMART! Be as Specific as possible, down to the tiny details, in order for you to have a clear idea of where you're heading. How will you Measure your progress? Make sure your goal is Achievable and Realistic, not easy, but achievable with some good old fashioned elbow grease- and a decent amount of sweat of course! Don't forget to make it Timed too! Whether it's by the end of the year or the end of the month, set a deadline- it'll help to keep you focused on the task at hand, meaning you're more likely to achieve your goal.

No matter what your goals, you'll need your health in order to be able to reach them. Are you eating the right foods in order to support your body and mind? Are you getting enough activity into your day to keep your body and brain working effectively? The answer is probably No, as most people these days live quite sedentary lives, and our bodies just aren't designed to work well that way.

A great step towards getting healthier is to take up some regular exercise, three or more times per week. VT Personal Training's BootCamp is an excellent place to start. Held on Monday, Wednesday and Friday mornings at 7:30am, meaning you can get your workouts in before work, boosting your energy for the day, making you more effective at work, and working towards any other goals you've set yourself. Never gone to a BootCamp before? Don't worry, it's not all shouting in your face to get down in the mud and give me “20”. Exercises are specific to your abilities and current fitness level, designed to improve overall fitness, increase your metabolism meaning you burn more fat and building lean muscle to give you the defined look you want.

Together we'll set your goals. I'll keep a record of your progress so you don't have to!! Nutritional advice and guidance will also be given in order to support your goals, and get you even closer to achieving them.

So why not give it a try? Drop me an e-mail (vtpersonaltraining@gmail.com) to confirm your place, and to take advantage of the January Sale! Each session is £5, but you can get the whole of January for just £50!

Christmas is a-coming!!

As much as we try to avoid it, the days keep on passing by and the inevitable is going to happen- Christmas and the Christmas Parties!

For someone eating clean, and especially someone new to eating clean, this can be a worrying time. The promise of pastry clad, bread-crumb coated and deep-fried party food, whilst tempting and tasty, could set us back weeks in our training and goal achievement. For those who don't eat clean it's not a big deal, for those who do, it's a potential recipe for disaster. So if you're trying to not undo all your hard work, here are a few tips to help you through the party season.

• Try eating a small meal before you go to the party, make sure that this is as on programme as possible. Be sure not to be too full as this will not tempt out the party animal in you, but it will mean that you're not ravenous around all the food you're trying not to eat too much of.
• You could move your “Treat Day” to the day of the party, eat on programme for the whole day, and then you're free to have a few treats and foods you wouldn't normally eat, while you're at the party. Just remember not to also have “Treat Day” on the normal day too!
• Make sure you have a good training session the day of the party, this will increase your metabolism for at least that day, and will allow you to have a few guilt free foods while you're partying the night away. Not only that, it'll help to make you feel great in your party outfit, giving you a massive confidence boost before your big night out.
• Dance dance dance!! It is a party after all! Dancing is a great way to get moving and make a start on burning those extra calories
• Every buffet has at least some salad! Whether it's celery, carrot and cucumber sticks with humus or a mixed leaf salad, chances are you'll be one of the only ones eating it, go nuts! It's a great way to fill up on healthier options, whilst allowing yourself the treat of some of the party food!

Although the thought of all that party food might fill you with dread, it's important to remember that a little splurge every now and again is ok! It's not like you're eating these foods every day! You'll be back to training the next day (or maybe the day after) and you'll smash it! Even if your results do get a bit worse, and it seems you're getting further away from your goals, make sure you focus on the days when you're not going to be partying or visiting family, and you'll bounce back quickly after the party season.

If you're going to be away from home and your gym for more than a few days, then make sure you buy foods to take that you can make for yourself to eat wherever it is that you're staying. I'm pretty sure no-one minds if you bring your own breakfasts, lunches and snacks! Plan some home workouts you can do, if you're not sure how, get in touch (vtpersonaltraining@gmail.com) to arrange a free consultation, I can then write a suitable programme for you to take with you!

These are just a few ideas, if you have any tips and tricks of your own, please feel free to share them in the comments box.

Enjoy your festive season, you've earned it!!

Doing What Needs To Be Done

During this year there have been many changes to my life, and these have have had effects on many areas of my life, including some that I had not expected , and these have proven harder than anticipated to navigate.

My motivation to train has suffered hugely since my career change in April, but I've managed to force myself to train at least 5 days a week whether at the gym or at home (I HATE to train at home).

Many people ask why I bother, I've met my target so surely I don't have to train as much now?! The truth is I don't train as much now, literally not even half as much! But I still train! So, why do I? Because I don't ever want to go back! I never want to go back to how I was; overweight, depressed, eating take out, playing computer games and suffering a bad back!! I did meet my target, and while that was great, my main drive now is to maintain my results! That means eating on programme, training on programme and remaining as committed after the weight-loss phase as during it! Training also helps my back to feel better. I have suffered from low back pain for the past 2 years, and probably always will, but I know the exercises I need to do to help to strengthen it, and make it hurt less. And besides, no-one wants a fat trainer!

I believe in being honest with you, so I'm not going to lie and say that it's easy, it's not! But the benefits far outweigh the negatives, I can't really argue with that! Sometimes I don't want to train, sometimes the last thing I want to do is run sprints for 20 minutes, do burpees or squat more than I weigh, sometimes I'd rather be eating a greasy pizza, but that doesn't mean I get to do that. And neither do you. Not if you want to achieve your goal and maintain what you've achieved! Most of us don't want to do the house work, or get up and go to work on a morning, or walk the dog, but these things need to be done, in just the same way as exercise and eating well! Not only for your "dream body" but for your health!

It's about lifestyle, pure and simple! If you're calling it a “diet” you're setting yourself up to fail. The second you stop exercising and start eating all the things you used to eat, you're going backwards. You're more than likely to re-gain the weight you lost, and probably a whole bunch more, meaning that a year down the line you've got to start again, further back than you started in the first place, trust me, I've been there!

I used to do all those things, I was scarily unfit, and honestly my health was declining because of it. In the past I've had weight loss drives, crash dieted, lost what I thought was the maximum I could lose, gone back to the way it was before the diet and gained the weight plus more. I even lost 2 stone at one point, went to the gym 7 hours a week, ate- what I thought at the time to be- good food, and even considered becoming a trainer back then. But, I got out of the habit, stopped exercising, started eating whatever I felt like and boom, gained the 2 stone back, plus a whole 2 more!! Not this time!

So if you'd like to lose the weight, keep it off, and build the toned and lean body that you dream of, you need to work at it. Every. Day! I can certainly say, I'm not sorry I have!

To find out how I can help, get in touch, we'll arrange your free consultation and get started.

.

https://www.facebook.com/pages/VT-Personal-Training/167553753355649?ref=hl,

The Resistance You May Face

This picture really hit home with me, and I'm sure it has with a lot of you too! Over the past 24 months I have been accused of being obsessed more times than I care to remember! Some have suggested that it's started to “interfere” with my life; when all I can see is that I do more with my time now than I ever have!

My question to these people, the negative influences that seem to surround us, is what was I doing before that was so right? I would spend upwards of 5 hours a day sitting at home playing Farmville and all those other games on Facebook, essentially doing nothing! Yes, I may have been at the gym for 10+ hours per week, but what else would you have me do? There are plenty of people who play computer games, go mountain biking, ride horses, baking, learn an instrument and play golf for that amount of time per week, are they obsessed?! No, they are simply pursuing a hobby! To this day I still don't see the difference.

About a year ago, at the mid-way point, when I had lost roughly 35lbs people were telling me constantly “maybe it's time you stopped losing weight” or “I think you've lost enough weight now” etc. Whilst I did appreciate the compliment, after a while it started to become a daily argument about everything I could possibly be doing “to harm myself”. I was telling a friend about this, and she suggested that I respond with “Well thanks for your input, but there was no point at which you suggested that I stopped gaining weight, why do you get to say that I need to stop losing weight?” This became a bit of a running joke! But it's true, it's nobody's business but yours!

Don't get me wrong, not every single person will be against you! Most of them will ask questions out of genuine interest, hoping to glean some information they can apply to their own lifestyle! Some will be genuinely supportive of the work you're doing to improve yourself. And even some of those who seem to resist the most, will actually be happy for you underneath it all.

There is also an element of over sensitivity on our part! With seemingly every move we make being questioned and criticised because it's not what everyone else does, it can get boring, annoying, and can make you doubt yourself. All of which is enough to make anyone a bit touchy!!

At times, it got to me, their words running through my head while I was trying to train, and yes, sometimes it defeated me. I'd leave the gym half way through a workout, devastated with myself for quitting, and angry with them for making me doubt myself. I'd come home and cry on Guy about how people were making me worry that I was going too far, and doing too much. He would reassure me that I'm fine, I'm not too thin, and I enjoy training, so why shouldn't I do it?! I am forever grateful to him for not jumping on the bandwagon, and for helping me to push through the times of doubt. I would return the next day- stronger!

So, ignore the criticism, ignore the people who think they know better than you, or more than you and trust in yourself to guide you through your journey. Try to remember that the resistance could really be coming from a place of love and genuine concern. Educate yourself about what you're doing, what you're eating, and why you're doing it to get you to your goal in a healthy and sustainable way. Then you can educate them! Answer their questions with facts, reassure them with real information that you're safe, and that you're not harming yourself,

Never lose sight of your goal, and where you're going, trust in yourself to get there! If you need reassurance, talk to like-minded people who train and will give you evidence based information and not information based on something someone told them once, or some “feeling” they've got. Make sure you have someone you trust who you can turn to, I have Guy, who will always give me his honest opinion, will tell me if he thinks it's going “too far” and will do nothing but encourage and support me in the meantime!

Work hard, stay focussed, you'll reap the rewards!

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Theodore Roosevelt "Citizenship in a Republic," Speech at the Sorbonne, Paris, April 23, 1910

Making the Change

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness” - Edward Stanley

Every journey has it's testing times!! Whether it's related to the journey or not, life will try to trip you up at every opportunity it can, just to make sure you will have work extra hard to get to where you want to be! On the weight-loss journey it can be the tempting “treats” in the office, an injury, tiredness, work and family commitments or boredom, to name but a few!

For me, there were all of those things; “Treats” in the office, mid-week office nights out, a bad back, an injured shoulder, constant shin-splits, MOT, car service, overtime, vet trips, friends to see, weddings to go to, festivals, training pals bailing on me, being lazy, being disorganised, redundancy notice, training to become a trainer, starting my own business... You know, life!

What keeps us going? Every step of the weight-loss journey and the beginning of a healthy lifestyle is a test! Seeming to add stress to your life rather than taking it away, or helping you to cope. You've got all that to deal with, AND THEN fitting in your exercise for the day, prepping tomorrow's food and clothes etc! Realising that all that “extra” stuff is just as important as the original to-do list will really help!!

As a society, we've lost sight of real food and become obsessed with “low fat”, “healthy” and “convenient” fad foods and opted for every “easy” option going that allows us to sit down and do the minimal amount, when what we really need a is fresh, real food to keep us healthy. As a species we haven't evolved for the sedentary lifestyle that so many of us find ourselves living. But movement, activity, exercise, sport, whatever you want to call it, is now required in order for us to stay healthy, or at the very least, less unhealthy. Movement helps everything in your body to work better: your cardio-vascular system, digestive system, your brain, muscles, joints, hormones and your nervous system all work better when you're active. Why? Because we are supposed to be active. We were designed to be up and about all day, walking, running and standing, not sitting in the car, sitting in the office and sitting on the sofa!

So how do you start? How do you begin to re-introduce “healthy” into your life? If you need some time to prepare, set a deadline! Plan what you're going to change and when. For example, if the first change you're going to make is to start drinking 2 litres of water per day, make a note in your diary for Monday to start drinking a minimum of 2 litres of water a day. Set a reminder for Sunday to buy a 2 litre bottle to put the water for the day in! Tea and coffee don't count, neither does juice, water-containing foods or water consumed whilst exercising. Everything else is a bonus! Then set alarms for regular intervals (every hour perhaps) to remind you to drink from your water bottle! Within a few weeks you'll be in the habit well on your way to proper hydration! (NB, do not drink 2 litres all at once just to get it done, this can be very dangerous and potentially fatal). Set the goal, help yourself every way you can- instead of using modern technology to make our lives less active, use it to help make your life healthier.

The principle is the same for everything. Set the goal, help yourself to achieve it! Set diary reminders, alarms, leave yourself notes, do whatever you need to achieve your goal! Try it with the water, its one teensy change to make, stick to it, and see how you get on!

Remember that life is still going to happen, that's what it does, but it doesn't mean that you and your health have to suffer! Heart disease and diabetes aren't going to wait because the car needed a service, or the kids needed to go to x, y and z event! It's time to make time for you, for your health, for your life. You will see the benefits echoed in all other parts of your life.

Next time, other challenges along the way...

The First Day

So, Monday August 2^nd 2010 had arrived! I had made my lunch, packed my healthy snacks and my gym bag and set off for work. After my induction with Joe the day before I was sore but excited to be going to the gym that night to do my programme for the first time.

That day in the office was like any other day, with a concentrated effort to drink at least 2 litres of water and to drink less coffee. For a caffeine addict like me, that's pretty hard to do. So, I was making my 4^th coffee of the day, the last one I was “allowed” and there was a bit of an accident with the kettle - I managed to get my arm in the way of the steam, and gave myself what would turn out to be a pretty horrendous burn. Now, the Viv from last week probably would have gone home miserable and not gone to the gym! But I was determined and even though I'd spent the whole afternoon crying (I respond terribly to an adrenaline rush like that, and burns hurt horribly enough to make me cry - a lot), I went to the gym.

Joe was covering reception, and I showed him the burn! He looked worried. He gave me a bandage to put over it while I worked out. I was pretty miserable, but we laughed over how he only had an eye patch, and how my arm was now a pirate. He cheered me up and off I went to do my workout, still sore from the day before. I wasn't going to let anything stop me this time, I'd made my mind up and this was happening, burnt arm or not!

I had bought myself some workout trousers from Asda, not very flattering at all, but at £3 a pair, I decided that they were good enough and I had no intention for them to fit for very long. I also wore one of Guy's Everton (I know, right!!) training tops - Extra Large. I wanted to hide as much as possible from everyone else in the gym. Although I was under no illusion that it made me look any smaller, I felt that hiding under this huge top would hide the “jiggle” and I just hoped that no-one would notice me.

The gym was busy, a lot busier than the day before. Obviously Monday is the day everyone hits the gym the hardest before they lose the will by Friday! Walking through the weights area was even more daunting this time, due to the large number of enormous men. I just remember thinking, keep your head down, and no-one will notice! It turns out, that those enormous men are actually lovely! And have since become friends of mine! Just goes to show, you can't judge a book by its cover.

I worked my way through my programme, and chuckled to myself at the little stick men Joe had drawn. They were great, and good for reminding me what to do for a certain exercise! It was hard, but I left feeling very proud of myself!

Every day that week I went to the gym, DOMS (Delayed Onset Muscle Soreness) or not. Guy and I had planned a weekend away in Amsterdam and I was worried about the break in routine so soon after starting. Worried I'd never go back, worried I'd stay fat forever, and get even fatter! Despite walking around 10 hours each day, I was also worried about the bad food I'd eaten while away!

Upon our return, I was delighted to discover that I was in no way “out of the habit” of going to the gym and was back there straight away- it had only been the weekend, so really there shouldn't have been any doubt! That pretty much confirmed it for me - I was hooked!

Next time, I tell of the difficulties I faced, as have many of you!