Stress is prevalent in today’s fast-paced world. Common triggers range from relationships and finances to work stress, leaving focus on exercise and weight loss blurred. In addition, chemical responses in the body from stress can bring weight loss to a halting grind. Understanding how stress affects the body and recognizing stress triggers can aid in keeping extra pounds off.
Under events of stress, adrenal responses in the body are triggered. This response is known as the fight or flight response. Glycogen in the liver and muscle tissue are activated for use as a quick energy source. This uptake of energy was highly efficient in caveman days, while under attack from a tiger for example. Cavemen simply used this surge of energy to either run away or fight. Modern man is wired in the same fashion; however the difference is stress sources that plague modern life generally do not require running away or fighting. According to a 2005 article from the University of New Mexico, this stress response can lead to loss of muscle mass, increased fat storage and impulses to overeat.
Cortisol release under chronic stress can make weight loss difficult for a couple of reasons. High levels of the hormone attack muscle mass, slowing metabolism due to the fact that muscle burns calories to simply exist. Additionally, unwanted cortisol release results in the storage of fat mostly in the abdominal area for later energy use. According to the National Endocrine and Metabolic Diseases Information Service, other signs of elevated cortisol levels are high blood glucose levels, high blood pressure and fatigue.
A March 2006 article in the “British Medical Journal” stated that employees with chronic work stress have more than double the odds of metabolic syndrome than those without work stress. Metabolic syndrome is defined as a group of risk factors that occur together and increase the risk for stroke and Type II diabetes. The study also provided evidence for the likelihood of links to stress from everyday life with heart disease as well.
Often thought of as an excuse to eat, food cravings and overeating actually have a factual basis behind this effect of stress. Experiencing stressful situations cause the body to undergo a variety of hormonal changes, including the release of adrenaline and cortisol. When a tense situation is over, the release of cortisol results in an increase of appetite. Under chronic stress, these cravings can lead to unwanted weight gain due to high level of cortisol release in the body.
So if your stressed fat loss maybe harder to achieve than if your not stressed.
There is strong scientific evidence that shows that being physically active can help you lead a healthier and even happier life.
As well as helping with weight management and fitness, regular exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
Physical activity can also help boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.
But although we know this, we may still lack motivation and just sit on the sofa watching the latest soap instead of exercising. We may also keep doing the same old thing with regards to our eating habits. Maybe you just yo-yo diet? Maybe you lose the weight just to put it all back on again? All of this can make us feel unhappy and self-conscious.
The problem is that often our thoughts and habits don’t support what we consciously want to do.
Hypnocise combines the power of the body and mind to help you achieve your weight loss and fitness goals, and increase your well-being. We do this by delivering an exercise class followed by a group hypnosis session; providing you with meal and exercise plans; discussing issues; and teaching you psychological tips and techniques.
If you want to lose fat weight but are not motivated or in the right mindset, then you probably won't get very far, leading to feelings of failure and negativity. This can then lead to emotional eating to gain a short term 'lift', only to then feel guilty for not eating healthily or exercising...and so the downward spiral continues.
Hypnotherapy helps people to make positive changes in their behaviour by helping them to accept new suggestions and programming within their mind; helping them to let go of old patterns, beliefs and feelings that no longer serve them, and replacing them with beliefs and behaviours that are helpful, positive and affirming, to get them into the right mindset to achieve their goals.
Combining hypnotherapy and exercise is the perfect combination to help you improve your well-being and attain your weight loss and fitness goals!
For more information about our class please get in touch
Self hypnosis for beginners.
Did you know that you are already performing self hypnosis on a regular basis?
Unfortunately, many of us do this in a negative way, which can hinder us and sabotage our goals, however if you don't know what you are doing wrong, how can you change your natural negative self hypnosis into intended positive self hypnosis?
How would you like to be able to:
Annalise has taught me self hypnosis and it has helped me in lots of ways, but the most times that I use it is when I`m feeling stressed, as you can see from the picture at the top I think of myself relaxing on the beach, its not always a beach under a palm tree, sometimes at Highcliffe or Avon beach, (this is where I was brought up) and its nice to escape at go back to where I grew up.
I`m not just saying this because Lise is my other half, I`m saying it because it really helps me and if I can pass on my experience of self hypnosis I will to anyone who will listen then I will. So why don`t you get in touch with Lise and discuss her Self hypnosis course, or anything to do with hypnotherapy.
This is the beach which was 15 minutes away from where i was brought up, and sometime where i go in self hypnosis. So the question still stands "Where do you go?"
Go over the Lise`s website to discover more.
I`ve had a few enquires regarding female muscle building programme and questions about the size women muscles, how big will they grow to? Will I look like a man?
Well here are a few pointers which I hope will put you straight on women and lifting weights.
why women should not fear the weights!
One question many women ask themselves is how they should be training different from their male counterparts. Women have a tendency to think that they have special needs being a female and if they trained in a similar manner to that of a guy, they would start resembling a guy; growing more muscles then they desire.
Unfortunately, this is a big mistake on their part.
The main thing you have to keep in mind here is that, yes, there are hormonal differences between males and females that will cause them to react in slightly different ways to exercise, and sure, most females probably will struggle a little more with that last little bit of stubborn body fat (probably not what you wanted to hear), but physiologically speaking, both males and females do still have quite a bit in common and females don't need a completely special way of training.
The fact of the matter is that most females are just not going to grow that big. You do not have the testosterone present in your body to do so, so unless you are supplementing with additional testosterone (which 99% of you aren't), building massive muscles should be the least of your concerns.
So, that means, lifting heavier weights does not necessarily translate to a large degree of muscle mass built for you.
Point two to this is that females typically do develop muscle at about half the rate of men, thus, again, this even further proves that you should not be concerning yourself with the thought that you'll spout gigantic muscles overnight if you so much as pick up something heavier than 10 pounds.
In a general sense, no. Both men and women need to apply the same general principles: heavy lifting, a proper diet, enough rest to ensure overtraining doesn't set in, and cardio to supplement their program.
Where women do differ - once you get down to much lower body fat levels and you are then trying to get rid of those last few pounds. At this point, due to estrogen levels and a mix of other factors it may be necessary to do some things slightly different.
Another area where females and males differ slightly as well is in total volume of the workout. Most often, females will have to scale back slightly on the volume of the workout (total sets of lifting performed), just because they frequently will have slightly reduced recovery capacities in comparison to most males.
This is an easy factor to get around though so long as you are paying attention to your workout program design and taking steps to ensure overtraining doesn't set in.
So don't be put off lifting weights ladies, just because you training like a man doesn't mean your going to end looking as big as one.
In this short blog we will looking at salt and ways in which to cut down your intake.
On average we consume about 2 teaspoons of salt per day and more than half of the salt we eat is added by food manufacturers during food processing. Less than a quarter is added during cooking or at the table, and the remaining quarter is naturally present in food.
Everybody needs some salt and as long as you eat a variety of food, you won’t need to add any extra to your food, and reducing salt will lessen your taste for it.
All our body fluids contain salt which helps to maintain the correct water balance in the body. If too much salt is taken in it is excreted in urine, but if not enough is taken in, then muscular cramps result. Too much salt can also lead to high blood pressure, which in turn can cause heart disease and strokes, so it is best to cut down on the amount of salt we eat.
Ways to cut down on salt intake include:
I hope these ideas help you cut down on your salt intake.
Today we are going to look at the media and how this is one of the biggest influences in all our lives. This includes TV, radio, film and advertising as well as all the posts on social media.
With all these sources throwing out so many different messages it is not surprising that quite often we are totally confused about nutrition and what to believe.
Here are a few things to consider:
So when thinking about your weight loss goals, make sure that they are realistic, and not based on media pressure or misinformation.
Food labels. Do we really know what they mean, and how can we work out the calories in the fats, proteins and sugars?
The most important job for any food label is to tell you exactly what the food is. The label has to tell you if the food has undergone any kind of process such as being smoked e.g. smoked mackerel, or dried e.g. dried apricots etc. The pictures should not be misleading, for example, a yoghurt that has only raspberry flavouring must not have a picture of a real raspberry on the packaging.
The law also states the name should not be misleading, for example, whenever the name of the food contains the word “flavour”, the food does not have to contain any of that ingredient e.g. smoky bacon flavour crisps, however, a food that is labelled cheese and onion pasty must contain cheese and onion.
Labels on all foods list the ingredients in descending order of weight.
The dates marked on the labels are an important safeguard against food that may be unfit to eat and they help us maintain food safety and hygiene. The “use by” date mark is for highly perishable goods, which would become a severe health risk if eaten after the recommended date. The term “best before “means exactly that. It would not be dangerous to eat that food after this date but it would indicate that it is perhaps past its best.
Reading food labels can be very confusing and one of the most contentious issues is whether a food product is high or low in fat. To assist you with this process you can apply the fat formula which will enable you do decide whether an item really is low fat.
The fat formula for calculating low fat foods is:
1 gram fat = 9 calories
1 gram cholesterol = 4 calories
1 gram protein = 4 calories
1 gram alcohol = 7 calories
As you can see food labels can be very confusing, but hopefully this has made it a little clearer.
Motivation in the early stages of a fat loss regime is often easy because the pounds come off quickly and you are proud of your achievements.
Your clothes begin to feel looser and you start to receive compliments; your energy levels are high because you are eating the right food; your complexion looks better; and your hair behaves. You are smug and your confidence is boosted. You wonder why you have left it so long to lose fat weight.
You may think “Why don’t all those other people out there do something about it - it’s EASY.” These are all the thoughts that go through a successful dieter’s mind to begin with, and to a degree, many of these points are valid. You do feel and look better and it has worked wonders for your confidence. The problem arises when your body starts to get used to less food and learns to be economical with it.
Motivating yourself may become difficult and you will need to be armed with practical ideas and solutions:
Hope these points help you with your motivation, any other questions please get in touch.
Why it’s important to drink plenty of fluids during a heat wave.
This weather we`re having at the moment is great, if you take a walk over the bridge you can see Eastrop park in Basinhstoke full of people chilling out and catching some rays.
So why is water so important to us?
We need water to survive, did you realise that you could go for days and maybe weeks without food but in some cases you could maybe last as little as 1 day with out water. Our body weight consists of between 50%-70%, this water helps with absorption excretion, circulation, carry’s nutrients throughout the body and aids digestion, these are just a few reasons why you need to keep hydrated.
The body its self does not store water so a daily intake necessary of 6-8 pints a day, this may sound a lot but your food also contains water, anything between 10%-98% so you can take this into account.
Water is essential for-
Dehydration occurs when water loss is not adequately replaced, and in this heatwave we are sweating more doing just seating down at the desk let alone going for a workout
Here are some tips to prevent yourself getting dehydrated-
There is a way to find out if you are dehydrated and you don’t need and special equipment, just your eyes, it’s a PEE CHART.
So, have a great day, enjoy the sun while we have it.
On line personal training is an option for people who don't like going to the gym or have a gym membership but feel lost when they get there.
When we join a gym we are given a gym induction and then left to our own devices and left wondering what weights to lift, what intensity I need to workout and what does that bit of kit do. Most gyms these days will offer you a personal training package or give you a free PT session to get you going,
With personal training sessions costing as much as £75.00 per hour in some regions depending on how many sessions you pay for, there is an alterative, Online personal training, A lot of PTs are doing offers now where you can sign up to on a monthly basis, these programmes include the exercises with videos and instructions, and will also include a nutrition plan.
So you guessed it this is my version on a On-line personal training package
Choose from either of our male or female 12-week fat loss, gain muscle and beach physique programmes and start to get ready for the summer holidays. Each programme has your routines scheduled with rest days and progress photos to keep you on track.
Male 12-week muscle gain programme
This program has been designed to fast track muscle growth for males. The workouts have been custom built in a Push/Pull/Lower Body/Push/Pull format. This is an amazing program that will require some hard work but at the end of it, this hard work will be heavily rewarded!
Male 12-week fat loss programme
Specifically designed for males, this combination of Circuit/HIIT based sessions with Upper/Lower splits gives this program a serious edge when it comes to fat loss!
Female 12-week muscle gain programme
This program has been specifically designed to stimulate muscle growth whilst purposefully giving some downtime to allow for recovery. When in partnership with a sensible diet, this is an unstoppable program!
Female 12-week fat loss programme
Incorporating Circuit/HIIT based sessions with Upper/Lower splits gives this program a serious edge when it comes to fat loss! Combine this program with a sensible diet and watch the amazing results roll in!
Male beach Physique 12-week programme
Looking for a program to get ready for the beach? The workouts in this program are custom built to grow muscle, burn fat and in turn, achieve an incredible physique.
These programmes are tailored to you, so if your planning to train at a gym or train at home get in touch.