Future fitness... what’s in store for 2010.

Fitness and exercise has come a long way since the days of Jane Fonda’s Leg Kicks and signing up to a Gym Membership. With so many high tech exercise gadgets, in home and outdoor options, there couldn’t be a better time to get motivated and become really fit.

With my crystal ball, here are my expert insider tips to what’s going to be fit for 2010.

Group Training and Bootcamps
2010 will see far more indoor and outdoor group activities and classes taking off. Last Summer I saw so many in parks training with personal trainers, group military style fitness sessions. Indoors there is still a lack of classes run which are independant of gyms, but more will spring up – hunt them down!
Dynamic Stretching and Breathing
Pilates and yoga style stretching such as Hot ‘Bikram’ yoga, to improve the posture of those who are slumped at a computer all day and help combat ever increasing stress levels
Mum and Baby Fitness
With childcare sometimes limited for some, fitness classes where you can take the baby are SO popular – few and far between due to the niche of qualified instructors in this area.
‘Functional’ and strength training
A missing link in many people’s exercise programmes. Forget just cardio - strength training is not just for the muscle bound, it tones you up and reduces the risk of osteoporosis. With a properly designed strength-training program, you'll burn calories (and fat) both during and after your workout.
Boxing fitness
Not just for the men! More ladies are taking part as they discover how great it is for working your abdominal muscles.
Core workouts without crunches
Pumping out endless rounds of sit-ups or crunches is a waste of time (and not to be advised if you’ve had a baby). Exercises that target your inner core muscles (where crunches don’t ) in all different directions mean you target all the layers of stomach muscle, a far more effective way of flattening your abs.
Dance
Due to the popularity of ‘Strictly come dancing’, ‘Dancing on Ice’, the remake of ‘fame’ and the deaths of icons as Patrick Swayze and Micheal Jackson there will be much more dance orientated exercise.
Fitness for the mind
I predict 2010 being the year many will take mental charge of exercising the mind as well as the body. Cognitive Behavioural therapy has proven very effective with combating anxiety and stress and boosting positive thoughts.
Small Group Training
Personal Training is no longer just for celebs!
Cheaper than a Personal Trainer and you get to socialise and sweat and motivate your friends. Electronic Gadgets and online tools
In 2009 we saw the demand for the WiFit, 2010 will see people grabbing for the Ki-Fit (not to be confused with Kit Kat). A new gadget that tells you every calorie you eat and what you are burning.
Ten minute circuit workouts.
Circuit training is considered ‘cool’ again, thanks to the fact it is super effective at slicing away body fat and getting quick results due to the intensity and challenge. Great for the time poor (most of us!). Moving quickly from one exercise to the other provides variety and the opportunity for the body to use multiple muscle groups – getting more bang for your buck. You can burn more calories in a good set of squats than in a 30 minute run.

Healthy Survival Guide to Christmas Lunch

"Moderation, not self deprivation is the answer"

Christmas is coming and while the goose may be getting fat, you may want to avoid busting your healthy eating routine for the sake of one day of indulgence!

On a typical Christmas Day, the average Brit consumes a staggering 7,000 calories. A normal daily intake should be about 1,800 for women and 2,200 for men. But Christmas pudding and brandy butter alone can add up to 1,200 calories. To burn off just that pudding energy you would need to run for two hours or complete a half marathon. It’s no wonder there are so many detox diets and people rushing to join a gym in January.

But the really scary facts are that over the Christmas season, the ‘average’ person puts on between 7-9lb of fat (1/2 stone) and loses 3-5 lbs of muscle by vegging out on the sofa. The more fat your body has, the fewer calories you need, even when you are resting. So by increasing the fat in your body, the slower your resting metabolic rate will become, making it even easier to pile on the pounds.


Still, nobody wants to be a party pooper. Here’s my guide to a guilt-free Yuletide.

* Plan ahead – write a list of all the food shopping you need and buy the store cupboard essentials well in advance. Leave the fresh produce until as late as possible so it won’t go off. This way you won’t end up foraging for fatty leftovers.

* Prepare yourself – it’s more fun and you’ll then be able to control salt, sugar and fat content. Ready meals often have a lot of added extras - so try to avoid!

* Moderation not deprivation! Enjoy your treats but don’t blow out. So, a chocolate here and there is OK but eating the whole box is overdoing it!

* Water up – no doubt you’ll be drinking alcohol so avoid getting dehydrated. Water is key to sustaining energy levels; if you don’t drink enough water you’ll feel lethargic.

* Veg out – not of the sofa variety but of the fresh, seasonal type – these will power you up with antioxidants and nutrients to help boost your immune system after the partying has finished!

* Breakfast – avoid the trap of skipping this just because you think you’re having a big lunch. A light breakfast is important to stop you reaching for the biscuits and chocolate mid morning.

* Booze – Mix spirits with slimline tonic or fresh orange juice and sparkling water. Red wine contains about 85 calories per glass compared with 110 calories for sweet white wine or cider. A less calorific cocktail would be a vodka or gin pub measure, mixed with some pomegranate juice, sparkling water and slices of fruit. At least that way your body will take in some vitamin C. Alternatively, try tomato juice with vodka or white wine mixed with sparkling water, to dilute the alcohol and make your drink last longer. Mulled wine is a better option for Christmas Day, again add lots of fruit slices and avoid adding extra sugar.

* Move the body – best cure for a hangover is some fresh, crisp winter air and some quick steps. A power walk for 30 minutes mid-morning will clear the head, ready for your festive lunch.

..and if all that fails, plan your fitness plan for 2010 BEFORE the new year. Book a Beez Kneez Post Natal Fitness Course, ask for fit vouchers for Christmas, join a running club, check out Gym membership deals. New Year's resolutions are SO old hat, they usually fail by the end of January as you slip into bad habits. Break that mould and think about how you're going to rid your self of the Christmas excesses before Christmas day begins.

CHRISTMAS - A HEALTHY FEAST

A boost for Breakfast
Make up a delicious fruit platter the day before, cover it and place it in the fridge. Go for the citrus fruits that are in season. Try grapefruit, oranges, kiwis and red apples. Add figs and pomegranate (you can blend up the seeds to make a juice and pour it over the grapefruit) for more variety. Serve up with natural yoghurt, some chopped nuts and a drizzle of honey. This will then keep you going until lunch.

Serving up Lunch

* Turkey is one of the leanest meats around and a great source of protein.
* Roast the turkey on a rack so the fat can drip into a tray below and peel off the skin.
* Add fresh herbs – thyme or rosemary and some olive oil and pepper.
* Try sweet potatoes and new potatoes to make you feel fuller for longer and increase your fibre intake. Roast the sweet potatoes in small amount of oil and steam the new pots.
* Wrap ready-to-eat prunes in small strips of back bacon, stretching the strips so they go twice as far.
* If you’re having sausages, buy organic ones and grill them, don’t roast them.
* Get stuffed. Use brown breadcrumbs, finely chopped onion and fresh herbs, bind together with egg and cook in the oven.
* Gravy. Use a few tablespoons of red wine and add to the meat juices, then mix in a tbsp of flour. Add stock (made with a cube) and some lemon juice, stir until thick.
* Veg up. Steam these just before you are about to serve up. Add a small knob of butter and some fresh parsley or other herbs to Brussels sprouts and cauliflower. Steamed parsnips are great with a sprinkling of grated Parmesan cheese; you can just grill them for a couple of minutes to make them go brown.
* Pudding –try making up some Christmas Knickerbocker Glories with jelly and berries and crème fraiche. Grate dark chocolate over the top.
* Make mince pies without the pastry lid or cut off the lid if you have brought them. Add a dollop of natural yoghurt or teaspoon of crème fraiche.

Scrumptious Supper

Serve up cold meats with loads of colourful salads, peppers, avocado, tomato salsa, balsamic vinegar, lemon juice and olive oil. Wholemeal pitta bread with hummus is light and tasty.

Chomping on chocolate

It’s tricky to not eat chocolate at Christmas – so treat yourself to dark chocolate or a small bar of chocolate that contains a high percentage of cocoa solids, like Green & Blacks. The less room there is for sugar and fat and the greater the chocolate taste to get your chocolate fix. Or dip some strawberries in melted dark chocolate - then you have some fruit and less chocolate!

Nice but not as naughty nibbles

Yes to: pistachios, mixed nuts and raisins, mini oatcakes, mini wholemeal pittas with pesto, pretzels and plain popcorn; soft cheese wrapped in salmon, salsa dips with carrots and crudités or sushi.

No to: fatty crisps, salted peanuts and all pre-prepared dishes like mini samosas, prawn toasts and cocktail sausages.

Fit Fun

In the afternoon, get outdoors for a burst of fresh air, even if it’s just a bracing walk or a bike ride.

Last, remember Christmas is supposed to be fun! If you do overdo it and feel guilty afterwards, just look forward to the New Year, get back on track with your eating and take some exercise!

For more articles and free resources, www.beez-kneez.co.uk

How to boost your energy with five easy steps

1. Have protein and Low GI foods for breakfast
Protein sustains the appetite meaning you are unlikely to snack mid morning and your energy levels remain stable until lunch. Many people grab some cereal or quick slice of white toast as they rush out of the door in the mornings. Big mistake.
An egg – boiled, poached or scrambled with a slice of wholegrain toast and piece of fruit may sound like a lot for breakfast but your energy levels will stay up all morning – you won’t need a ‘pick me up’ come mid morning and the savings you make by not needing to snack later means that during the course of the day you are likely to eat less.

2. Up your Iron
Low Iron level is one of the most common nutrient deficiencies during pregnancy and post baby. Iron is needed as your body needs to make more blood when you are pregnant to carry the oxygen around the body. Therefore you need more iron. Without the body’s tissues and organs will not get the oxygen needed to function properly. Your body needs more during the last trimester to maintain placenta and fetus stores. You need 30mg per day in pregnancy and after childbirth. Best food sources are: Red Meat, dark poultry meat (the dark bits of the chicken and turkey), fish, eggs (well cooked) and molasses.
Ensure you have foods rich in vitamin C (50mg a day) when you are eating the iron rich foods, otherwise your body will not be able to absorb the iron. Broccoli, Blackcurrants, red peppers, green peppers, Watercress, Curly Kale and Savoy cabbage, Brussel sprouts (steamed). Kiwis are your best snack option. Spinach actually doesn’t have has much viatmin C as Watercress (26mg versus 62mg per 100g).
Steaming vegetables is best as it will retain all the nutrients (plus it’s quicker!)

3. Improve your Sleep
When you sleep your body re-generates and repairs to bring it back into balance (known as homeostasis). Sleep is also very important for hormone regulation. Hormones have certain jobs to do such as how much fat you store in your body, your heart rate and blood pressure and have a vital role in how or when you get pregnant. Melatonin is key sleep hormone to it regulates when you sleep and quantity of sleep you need. Low levels in your body will result in restlessness, poor sleep and night or early morning waking. It’s produced by the pineal gland and increases during dark or reduced light. Melatonin production is optimum between 10pm and 2am. By dimming the lights an hour before you go to bed you are giving your body the sign to increase production of melatonin. Then make sure you sleep in a pitch black room for great sleep – blackout blinds will help you achieve this.

4. Boost Mood with Selenium
Selenium is a powerful nutrient vital for helping boost immune system, warding off disease and boosting mood. Sickness makes us feel low and lethargic and in pregnancy illness can be make you feel terrible! So snack on foods rich in selenium - brazil nuts are right on top of the list. Chop them and add to muesli or natural yoghurt. Five brazil nuts provides you with your daily recommended amount.

5. Rewire your body
It’s important to learn to relax properly – with today’s ‘racy’ society with everyone on the ‘go’, it’s difficult to ‘switch off’. These two exercises will release tension and boost you.

Shoulder release.

• Lift your shoulders to your ears and place one hand on your chest.
• Does your chest rise as you breathe? Note: This means it is short and shallow and will leave you feeling anxious and low on energy.
• Bring your shoulders half way down, but still in a held position, then imagine they are softening and melting like ice cubes.
• Let them drop naturally to where they should be.
• Feel the back of your neck lengthen and try to breath from your stomach, rather than chest.
  

Neck release.

• Place the palm of your hand against your forehead.
• Press your forehead against the palm of your hand so your head comes forward.
• Keep breathing and avoid pushing your hand or head too much.
• Feel the muscles in the side and front of your neck stand out. Release and let your neck soften.

Two of the best exercises to strengthen and tone your bottom without the gym

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Top exercises to lift and sculpt your bottom

Our bottoms are the largest muscle groups of the body and it's important to strengthen it - not only will it become more toned up, it means it will also mean the body will recruit this muscle when you perform activities such as walking or jogging. These two exercises will help strengthen your bottom and a strong bottom is a toned bottom.

Mini Band Ankle Walks

How to:
1. Start by placing a mini band around your ankles or tie a resistance band around your ankles (with so that your feet are just less than shoulder width apart with the band stretched). Stand with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.

Dosage: 2 sets of 10-12

Supine hip extension with resistance band

How to:
1. Lie on the floor and place a resistance band across your waist and pin it to the floor with your hands.
2. Extend your hips up towards the ceiling keeping your feet and back on the ground.
3. Return to the starting position and repeat.

Dosage: 2 sets of 10-12

So what do you think? I’d love to hear your comments or answer your questions - post feedback or leave your comments, or feel free to forward this blogpost to your Mummy friends.

Halloween recipe: Curried Pumpkin Soup

This soup is a power food for all mums who have had sleepness nights and need some energy. It is great to have for lunch or dinner. Easily digested and the seeds are good for you being rich in Iron for energy, phosphorous and potassium for metabolism, magnesium for proper nerve and muscle functioning and zinc, improves immunity and (wait for it) sex drive!

A nutrient rich food, pumpkin is rich in Vitamin A and E - good for you eyes and skin. It also contains Antioxidants helping to prevent cell damage that can lead to types of cancer.

Plus - It's quick, and easy to make. Prepare a big batch and keep it in the fridge when you need something 'instant' to eat.

Ingredients
serves 4:
2 tbsps of Vegetable Oil
1 large Onion, finely chopped
2 cloves Garlic, crushed
1-2 tbsps of Curry Paste
900g Pumpkin, peeled and diced
900ml Vegetable or Chicken Stock
Black Pepper

How to cook:

1. Heat 2 tbsps vegetable oil in a large saucepan, add the large onion and Garlic (crushed)and cook for about 5 mins or until onion is softened.

2. Stir in Curry Paste, according to taste and cook for a further 2 minutes

3. Add 900g Pumpkin, peeled and diced and continue cooking for a further 5 minutes

4. Add 900ml vegetable or chicken stock and black pepper, bring to the boil, then reduce the heat, cover and simmer for 30-40 minutes or until the pumpkin is soft.

5. Allow to cool slightly then blend in blender or liquidize in food processor until smooth.

6. Return the puree to pan, adjust seasoning and add a little more stock if necessary.

7. Add 2 tablespoons of natural yoghurt if you like for a creamier texture.

8. Reheat until hot and serve with warm, crusty wholegrain bread.