Long-Term Weight Loss. Start Now!

October 2, 2009 By Leave a Comment

Are you looking for long-term weight loss?  If so, start now!  As I sit here business planning the next 3 months, it suddenly dawned on me that Christmas is only 12 weeks away.  That’s all.  This also means that the party season will commence in just over 8 weeks time.  Dust off those party frocks!  For some of you, the thought of squeezing yourself into ‘the little black dress’ may bring you out into a cold sweat.  Don’t despair…there is still time to follow a weight loss programme and to feel fabulous.

I’ve spoken about the importance of goal setting in my previous blogs.  If you want long-term weight loss, then now is the time to put your plan into action.  It’s perfect timing to have a targeted, achievable and specific weight loss goal.  So, what can you expect in 8 – 12 weeks?  If you follow the guidelines below, you can start to notice the changes to your body in just a few days:

1) Choose a physical activity that you enjoy, and follow a exercise programme based upon this activity.  If you want maximum benefits from your exercise, get out of the ‘fat-burning zone’ and work harder with interval and resistance training.  This will burn more calories and put you in a continual fat-burning state throughout the rest of the day.

2) Your exercise programme for weight loss should take place at least 3 x weekly.  More sessions each week is fine, but always make sure that you have a recovery day.

3) Follow a healthy eating plan.  This can seem like an insurmountable challenge at times, especially if you feel so confused about what actually is and isn’t healthy.  How often have you tried following a new ‘fad’ diet only to find that you fall off the wagon a short time down the line?  The important word there is DIET.  If new diets are continually being introduced, ask yourself the question, “Do they actually work?”  Sticking to a healthy eating plan will yield long-term results, without the worry of having to put it all back on after the party season is over.

4) Drink plenty of filtered or bottled water every day.  Keeping the body hydrated will help you to avoid headaches, the feeling of being hungry and general tiredness.  You should aim for 1.5 to 2 litres each day.  Keep a 1/2 litre bottle in your bag or on your desk at work to remind yourself of drink regularly throughout the day.

5) The safe way to lose weight is to shed just one or two pounds each week.  Over the course of the next 8 weeks and with a targeted weight loss programme, you can lose anything up to a stone in weight…and keep it off after the festive season.

There is lots of support and advice available.  If you want to lose a few pounds, follow a weight loss programme and stay healthy at the same time, then why not contact a professional for help?  Achieving safe weight loss takes a little planning, preparation and support.  Our small team of Surrey Personal Trainers offer nurturing support that puts a friendly face on fitness.

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Little Acorns Grow into Big Oak Trees

June 25, 2009 By Leave a Comment

The feel-good factor.  Job satisfaction.  Reward for my effort, or just doing what I am paid for and have chosen to do.  I’m not sure which category what I am about to write falls into, but it could probably be all of them!  A simple but true story…

Several mornings each week I get up very early, cycle down the mountain and meet with a client who lives at the bottom.  She came to me two months ago and asked for help.  Her ‘wants’ at the time were to lose the fat around the middle including the bloat, to get-in-shape and more importantly, feel better every day.  This particular lady runs her own business, is incredibly busy and has to motivate a small team.  She knew that her body needed a ‘kick-start’.  The scene was set.  She had desire, motivation and the ability to ask for help!

We started training, gently at first so that I could watch her movement patterns and how her body reacted.  The exercise included some CV work (cycling – this is what she enjoys) followed by dynamic stretching and resistance training.  All movements were bodyweight as there were some muscle imbalances that needed addressing, yet worked against gravity to achieve the right intensity.  The first two weeks went by and she was immediately feeling better, albeit a little sore in places.  Whoops!  That’s normal.  The exercises were progressed, the CV work was intensified and the fat was starting to shift.

Whilst all of this was going on, she then wanted to take the training one stage further… to improve her diet.  We’d talked about this at the start, and she knew the importance of doing so.  Hoorah!  Healthy diet combined with the correct exercise = RESULTS.  She has made the changes necessary and guess what?  She has lost the bloat, is continuing to lose more fat and is feeling fantastic.  Can you imagine waking up each day and looking forward to exercise????  She does!

Her training is progressing even further.  We have introduced interval training into the sessions (which she NEVER thought she would be able to do), her balance is improving and the resistance exercises are becoming more complex.  I like to challenge the brain with movement, something that the body is designed to do especially as we move in different directions each day.  The feedback is so positive, and I can see a little acorn growing into a big oak tree!  The training is fun, varied, set at the right intensity and yields results. 

Not bad for the first working hour of the day!  No matter where you are, whatever your circumstances or the goals that you want to achieve, our team of Surrey Personal Trainers can give your body a ‘kick-start’ too.

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