Strange questions/ myths I get told about FAT LOSS…….Part ONE
Posted by: charliewall on: November 22, 2009
1. Muscle weighs more than fat
Ok, so this is quite a confusing one, but also one I hear a lot, particularly in women who have just started their exercise regime, in fact it seems to be a little mantra chanted over and over again ‘Muscle weighs more than fat, Muscle weighs more than fat”
1lb of muscle = 1lb of fat – They weigh the same, HOWEVER, what is important to remember is that Muscle is denser than fat. It’s like comparing metal (muscle) with wood (fat). Metal sinks in water; so does muscle. Wood floats; so does fat. The correct way to state the muscle weighs more than fat scenario is, “Muscle is heavier by volume than fat.” A woman weighing 9 stone with 19% fat will look much smaller (and be much healthier) than a woman at 9 stone with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat ,the person with less fat and more muscle will look smaller.
It would be far wiser to stop obsessessing with body weight and start paying attention to body composition. How much body fat do you have compared to muscle? Simply seeing how much you weigh isn’t very helpful.
This leads me nicely onto my next point…
2. I weigh myself every day…..
Please note… THROW THE SCALES AWAY, THEY ARE NOT YOUR FRIEND!!!!!!
How many of you weigh yourself more than once a day? How many of you allow the scales to determine your mood in the morning? I do not own a pair of scales, and throwing them away some 6 years ago (along with my ex husband) was one of the best decisions I ever made!!! hehehe!!
You need to be measuring yourself – Your arms/legs/waist and hips preferably and focusing on fat loss rather than weight loss.
If you are losing weight, you could be losing water or even muscle. Therefore by monitoring your measurements you are more likely to gage whether you are achieving real results , not weight loss (or gain) from the consequences of your daily habits, hormonal shifts and changing hydration levels.
This also seems to be closely linked to ‘punishing’ one-self. Take the example of client A. She weighs herself twice a day. This particular day, she feels she has been really ‘good’. She has barely eaten a thing all day, she goes to the scales in the evening and is really happy that she has lost 2llbs. As a reward, she buys herself two bottles of wine. During the evening, she is sitting at home watching the X-factor, drinking her wine steadily, and begins to get cravings for FOOD. Biscuits seem appealing at that point, and this client begins to gorge on the biscuits. More wine and more biscuits and a slight sinking into denial. The next morning our client goes to the scales. It is not good, client A has regained the 2 lbs and put on a further 2lbs. Her mood plummets, she looks despairingly at herself in the mirror and binges for the rest of the day on unhealthy bad food choices.
You can see here not only how the scales can DE-MOTIVATE you, but how this can contribute to extreme dieting/binging behaviour.
3. These next two points are closely linked.. I starve myself all day/ and – or I drink alcohol instead of eating a meal.
Both quite dangerous and both do not lead to the right kind of weight loss. If I had a pound for the amount of times a woman has said to me, “But if I drink instead of eat, I lose weight” . This generally leads to the skinny/fat phenomenon. Where women do hours and hours of cardio or aerobics classes, eat virtually nothing, and think nothing of consuming large quantities of wine or vodka in the evening. I have one word for you ladies OSTEOPOROSIS. The less muscle you have, the less work your bones have to do, and they begin to shed that incredibly valuable osseous material: your bones, which are, in fact, living tissues directly related to your blood, immune system, strength, longevity – even your mood. You have to feed your bones, and incorporate weight-baring activity to keep them healthy. Muscle which we mentioned earlier also plays a part here as the more muscle we have the more we burn calories. No muscle = no calorific expenditure. Starvation = very low metabolism = little calorific expenditure. Alcohol = liquid sugar = fat storage around the middle (muffin top anyone).
I will expand this article in part TWO. For now, please leave any comments, or let me know of any other strange rituals you know that us women do or think leads to being thin!!
Charlie Wall
“This burden to be thin leaves countless people victimized by failure, as they crumble under the added weight to fit within the bi-laws of a materialistic community” RKHenry.
I can’t tell you how good the Cambridge Bootcamps are… BUT…
Posted by: charliewall on: October 4, 2009
This lovely camp member can. Her name is Megan….
Read about her experience 
“I ran past Charlie’s poster on another bloody run that I’d had to literally drag myself into my joggers and trainers for after work. All I really wanted to do was eat cheese on toast, have a glass of wine and watch The One Show. Popped a bit of Whitney on my ipod and off I went.
Plod plod plod, then saw some posters on the fence. Stopped to read, really to take a breath because so unfit, but pretended to read all. Saw amazing bootcamp poster, called Charlie about ten minutes later, (entire run was about 9 mins long).
Anyway, a week later I was at my first bootcamp blinking in the sun in the middle of a park. Was bit nervous, didn’t know anyone. Soon we were all leaping around throwing bean bags and I didn’t know anyone’s name. Heard people shout ‘Mum’ instead of their names when throwing and was bit surprised but then realised Alex was in fact, really Lucy’s daughter and wasn’t just some strange thing we all did. The girls were literally awesome. Every time I thought I was going to die because inchworm nearly killed me, Gemma would be egging me on. Or Alex would be grimly surging forward ‘Come on, let’s get it done, gotta do it’. Then Charlie would be leaping around telling us all how proud she was. Plus watching all our techinique and telling us exactly how we should be doing it. After the 45 mins was up I actually felt amazing. Then really strangely, I WANTED to exercise. I started going for runs before work. I started going for runs after work regularly. I wanted to join in the chat when all the girls said what they’d done for their w.o. that week. I lost half a stone! Stopped drinking wine every night. I used to drink an entire litre of water in exercise classes just to run out and make excuse needed water for quick breather. Pretend I’d hurt my leg to avoid staying on X trainer, that kind of thing. Now I genuinely wanted to see my body changing, and seeing results when you’ve been working so hard is so rewarding.
The other week, when I really thought ‘this is amazing’ was a bit of an X Factor moment. Gemma pulled out a photo of this fat girl. We all said, ‘Err who’s that Gemma?’ (Gemma is stunning, beautiful beanpole). Turns out it was her. We all gasped and bonded a bit more. Just goes to show what being committed to exercise and a good diet can do. She literally looks amazing!
Basically, boot camp is tough. but it’s tough for 45 mins twice a week. And doing it outside, with Charlie motivating us all and encouraging us is amazing. She really knows her stuff. She’ll tell us about interval training, or the benefits of hip flexes, or she’ll post a new recipe she’s found. She makes a real point of speaking to everyone and helping us all achieve our targets. I can’t tell you how brilliant camp is, with everyone joining in, leaping over hurdle things, skipping, press ups etc. I have made so many great new friends and there’s a real sense of camaraderie there. Charlie does push you. Sometimes we play this poker game she’s made up. She’ll shuffle the cards before the game. You do actions to correspond with the cards you get. Only often, mysteriously, we’ll get rather a lot of jokers. Hence more inchworm or bear crawl or whatever Charlie’s decided that day. But you know what, it’s great being pushed. Exhilarating. You get pushed without realising it too. I realised the other week that we used to get two choices, the ‘easier one’ or the ‘harder one’ with exercises. Now we just seemed to do one, the harder one. It gets stepped up without you noticing, because you can achieve more! It’s also great doing it outside and not being trapped indoors. Funny moments too. Other week I had a new top on with an inbuilt bra supposedly, got right into inchworm and was delighted when finished. Stood up delightedly and Charlie discreetly tried to point out was flashing everyone my boobs (if any boys reading we don’t do this all the time). We play games, get stuck in and it’s so worth going.
If you’re reading this and want to get fit but don’t know how, or are daunted, please, just come along to the first bootcamp for free. See what it’s like and you’ll be hooked. I love all the girls there, they are so genuine and so much fun! And I can’t wait for our Christmas meal/night out. It’s also ok to be naughty sometimes!”
All the ladies have a phenomenal rapport and work extremely hard to support each other, and to push themselves during their camp experience.
Thank you Megan for writing such a fabulous blog.
See if for yourself on www.out-fit.ning.com
Charlie
100 Days left….
Posted by: charliewall on: September 24, 2009
I have been inspired to write this post by a colleague of mine who talked about goal setting and accountability… And it got me to thinking about my goals fot this year, and more importantly where the hell has this year gone already???
There are 100 days left of this year.. Or maybe by the time you read this there will be 99 days left of 2009.. Next year my son will be 10 years old!!!!! EEEEEEEEKKKK!!!!
But what do you still need to achieve? I am writing this blog as I want to be accountable for my goals over the next few months of this remaining year..
And what better way than to be accountable to you guys.. I want to write my goals down and then make sure you all kick my butt to achieve them I hope to be able to do the same for you… IF you tell me what your goals are..
My Personal Goals for 2009
1. I would like to reach out to at least 100 more women in Cambridge and inspire them to be the best that they can be
2. I would like to increase the number of bootcamps I run, and of course find an indoor venue for the Chinton evening girls
3. I NEED to focus on getting rid of negative influences in my life (those of you that know me well will know what this means to me)
4. Pay off my credit card debt!! :-p
5. Continue with expanding my business and making a difference
6. To write and organise a readable and accessible Nutrition plan for this site
7. Focus on positive affirmations
My Fitness Goals
1. To improve on my nutrition and to achieve a proper bona fida 30 day detox
2. I would like to re-start my fitness regime since slipping up from having the Swine Flu
3. Train at least 3 x a week on top of the classes I already teach..
4. Have a goal to my training
5. Improve flexibility and frequency of stretching
So girls, (and boys) tell me what your goals are.. Let us motivate each other ..
Charlie Wall
Purple Fitness on facebook
Posted by: charliewall on: August 8, 2009
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PROCRASTINATION
Posted by: charliewall on: July 24, 2009
WHAT ARE YOUR EXCUSES TO NOT EXERCISING??
As one of Cambridge’s busiest Personal Trainer’s I hear many many excuses as to why people CANNOT exercise. I do find myself getting slightly irritated by this as the benefits of exercise (not purely from an aesthetic point of view) have been well documented. So with all the amazing benefits of exercise, why do most of us procrastinate about exercise?
Is it because the mind has an amazing ability to fabricate a list of excuses as to why we shouldn’t exercise? I know I can be as guilty as the next person for creating an excuse not to exercise, but I also know that when I have done it, I feel sooo much better. The advantage of the work-outs that I do, and that I advocate take little more than 20-30 minutes.. I am sure if you just got off Facebook, or up from the TV you could find 30 minutes?
What excuses to you hear yourself saying?
It’s too early in the morning!
Getting your exercise done in the morning (before the day starts) is a great idea. However it is very tempting to hit the snooze button. Just think how guilty you will feel all day, knowing you didn’t get your exercise done.
It’s too cold or it’s too hot!
If it’s cold, dress warmer or exercise inside. It won’t take long to warm up once you start exercising. (My bootcampers would testify to that!!) If it’s hot, exercise in the early morning or later in the afternoon – just make sure you have some water!!
I’m too tired!
Even more reason to exercise. Exercise energizes you and you’ll feel fantastic when you’re done.
My muscles hurt!
Keep going! A slow walk is better than nothing. If your knees hurt ride a bike or go for a swim.
I don’t have the right shoes or the clothes!
Training shoes and clothing can be bought fairly inexpensively nowadays. eBay is a great place to buy inexpensive trainers and have them delivered to your door! Even car-boot sales are a good place to find a bargain!
I’m too fat and I will look stupid!
I know this excuse is quite a pertinent one as I hear this a lot, and I have in the past felt this myself. As you know I advocate exercising outside or in the home, so if you follow the plan on the out-fit site you should see results quite quickly and feel the benefits almost instantly. Regular exercise, with the right diet, will strip all that excess weight in no time. It is important to start and keep consistent. It looks better seeing an overweight person out walking, rather than in a MacDonald’s!
I don’t have the time!
I am sorry I just do not buy this excuse. People make time for all the things that they want to do including being on the internet, meeting friends in Starbux, gossiping on the phone, watching your favourite tv progamme, staying for ‘just one more glass of wine’. Think how many minutes we have in a day? To be exact there are 1,440 minutes in one day, I am positive you could spare 15 mins a day on YOURSELF.
I want to sit down and relax for 5 minutes!
The problem with sitting down is the 5 minutes turns into 10 minutes, which turns into 30 minutes. Exercise first and then sit down afterwards. You’ll find that after exercising you’ll be energized and won’t feel like sitting down.
I’ve just eaten!
There is no better time to go for a walk than after a meal. Keep the intensity lower and think of those calories burning.
I can’t leave the kids alone at home!
Take them with you and make a game of it, or swap baby sitting with a friend. If you join the Out-Fit camps, I run these at parks for that very reason. Most of us bring the kids with us and we exercise whilst they play – thus we provide healthy role models for our children.
I don’t actually like exercise!
Then try to find something you do like doing. Riding your bike? Skipping? Swimming? Make exercise into ‘play’ rather than hard work. Change your thinking around it. You will soon get those endorphins pumping and begin to associate exercise with ‘good’ feelings.
My partner won’t exercise with me!
A long walk or run on your own is a great time to reflect and think. Keep at it and your partner or friends will be motivated to join you. To be honest, I have to say that personally I exercise to get away from my partner and my son, and have that time to myself. I find it a useful tool to channel my anger and frustrations – stick the i-pod on and go!! 
)
There is a good show on TV!
Video or i-player is a great invention, so having to watch a good show on TV is no excuse. Record the show, get your exercise done and watch the show afterwards, commercial free.
I’m on my holidays!
There is no better time to start exercising and get into the habit of exercising, than when you are on holiday. Use your free time being active and you will return home feeling even more relaxed and vibrant.
At some stage we will all have our excuses as to why we don’t exercise today or tomorrow. The truth is, most of the excuses are trivial compared to the massive benefits of exercise.
A stronger heart and lungs, the help in preventing osteoporosis and heart disease, the weight reduction, better sleep and a better sex life are major benefits of exercise that are too important to ignore.
What are your reasons for NOT exercising?
Charlie Wall
MUSINGS FROM MY SICK-NOTE BED…
Posted by: charliewall on: July 19, 2009
Well, this week I was diagnosed (remotely) with swine flu. I wasn’t seen by anyone… No, I wasn’t allowed to venture near the GP surgery(!) I was called by a sympathetic GP who listened to what my symptoms were and said it sounded ‘likely’ that I had SF, and that I was to send a designated ‘special’ person to go and get my prescription and pick it up from the local hospital swine flu base.
Now, just in case you were wondering, my symptoms were aches and pains all over, hot and cold sweats, severe lethargy, headache, sore throat, not to mention the D&V and very sensitive and sore skin. Now, I have never had the flu in my life, so I had no idea what I was dealing with and promptly sent my designated ‘special’ person to fetch me the medication that was to save me. By this time I was REALLY sick and let me tell you, I am not a happy sick person. I was grumpy, could barely move and was near to getting a loo shaped tattoo on my butt!!
I should tell you at this point that rarely do I take prescribed medications, I make an informed decision NOT to put antibiotics’ or other such things into my bod. I prefer the natural route, however I am aware that this is a very personal choice and hopefully one made based on careful research and consideration. After the umpteenth time of spewing I had no desire to make a carefully considered choice, I wanted that Tamiflu and NOW!!!!!
I had previously had contact with a very good PT friend of mine who cheerfully declared (via facebook – obviously) that she was now feeling better after 48hrs on the Tamiflu. I took the tablet in good faith. The Symptoms persisted. I took the second tablet. The symptoms got WORSE.
At this point another very good friend came round despite the grumblings of her well meaning family, and told me “GET OFF THE TAMIFLU – it will make you sicker.” I looked at her through half-open bloodshot eyes and thought that she may well have been mad. ‘What?? Stop taking the medication that is going to save me from this killer virus?????’ I did listen to her argument and lay quietly while she fed me vitamins and garlic with water. I did however glaze over a little when she started telling me that my bedroom could do with a bit of a feng shui overhaul, but hey, I was in no position to argue at this point. After a few hours of no improvement and the words ringing in my ears “GET OFF THE TAMIFLU” I began to tentatively research it on the internet. Over and over again the words sickness, diarrhoea, nausea and retching sprung out at me. All the symptoms that had become worse since taking the medication. As I pondered my decision through my new permanent view of the inside of my toilet, I thought, ‘hey what the hell, how much worse could it be?’
Whilst all this was going on in my house and head and….ahem….The strangest things were happening via text, phone, emails and facebook.
Pandemonium had set in.
My friends were panicked. ‘How did I get it?’ ‘What were my symptoms?’ ‘Who had I seen?’ ‘What IF god-forbid they got it?’ ‘What other disease would I need to have for it to kill me?’ ‘How many people had died?’ (I mean C’mon!!!!!!) ‘You MUST stay indoors for 7 days!’ ‘What did the Dr. Say?’ (Erm, a big fat zilch actually) ‘But YOUR FIT!!! – What can that mean for me?’ ‘I must STAY AWAY’!!! And the best ones have got to be “Oh, I MUST have it then, I ache a little bit today.” My very weary answer was “Mate, I think you would know if you were ill!” Oh, and not forgetting the JOKES!!! ‘How are you and the piggy??’ Hahaha!!! ‘Fantastic, think of the weight you will lose’ (?!?)
To be honest, I cannot blame them all, whilst I have spent the last few months thinking that SF is not the dangerous disease that the media is hyping it up to be, when I was demanding my designated ‘special’ person get my Tamiflu (NOW), I certainly had a teensy winsy thought about death, but interestingly not my own, that of my 9 year old son.
When I became slightly more able to see my computer screen or talk on the phone I seemed to spend a lot of time calming people down about how genuinely it isn’t that bad that it will kill you, that the people who had died had something quite drastic wrong with them prior to getting the illness. Last year for example it was reported in the Guardian in July of 2008 that there would be 75,000 deaths from Bird Flu http://www.guardian.co.uk/world/2008/jul/21/pandemic.warning
Did this happen?
Whilst I am not underestimating that people have died from SF I would urge you to be rational and informed in your thinking. Tamiflu certainly isn’t the answer and it is not my place to voice my political opinions in this forum (I do however have a few). I do believe a certain amount of scaremongering is going on, perhaps to sell us the notion of yet another life saving vaccine, rather like the one in 1976? http://www.youtube.com/watch?v=ASibLqwVbsk
Who knows, all I know is that I AM NOT DEAD! I have however, got a very bad case of the flu. Was it SF? I don’t know. I am not sure how a GP can tell me it is without testing me, and I find it even stranger that no-one would assess me, but I was allowed to send my ‘special’ person to collect my prescription from the GP surgery who had obviously been in contact with me.
I had one brave friend who came round to see me, and I love her for that. My son and partner do not have any symptoms and have yet to complain of any. I am still weary and lethargic but have just eaten my first proper meal, yay!!
I am hoping this blog will help lessen the fear and anxiety that there is out there with regards to SF, and well, it has been cathartic writing it, as I certainly haven’t been able to vent my anger out doing exercise for the past 5 days, so figured I may as well have a rant on paper.
Hoping to be my best fighting fit purple best again soon. (Watch out boot-campers!! )
Charlie
PUT YOURSELF FIRST – PUT YOUR HEALTH FIRST.
Posted by: charliewall on: July 2, 2009
THIS BLOG WAS WRITTEN BY MARIA OF http://www.aspace2b.co.uk/index.html
Put Yourself First …. Put Your Health First!
“ The following is a summary taken from my workshop and talk on 30/6/09 at the David Lloyd Gym, Cambridge. In partnership with Charlotte Wall personal trainer at http://www.purplefitness.co.uk/
I introduced the idea of small ‘doable’ goals that we can set our selves from time to time knowing that most of the time we achieve them and all is good.
Then there are the Big Hairy Audacious goals that are big, super and really stretch us. Such goals aren’t set routinely and most people don’t think that far ahead or that big, however they can be good to really stretch us really get us going for what we really want. Usually at some point working towards our goals we become stuck, de – motivated and some say it’s those ‘mental blocks’ that cause everything to grind to a halt. Now this ’stuckness’ can take the form of : –
1. Procasternation: – Putting it off, those thought patterns that say “oh I don’t have to do it now, I’ll be more enthusiastic after the summer, oh it can wait, I’m OK anyway what’s the rush” … you know the kind of thing!
2. Rationalisation: – The analysing and the rational brain concludes ” … actually I don’t need to exercise more really because I’m on my feet all day” or ” I’m Ok my Grand mother lived until she was 90 AND she smoked so I guess I’ll be OK”. You rationalise and think it through to the conclusion that suits you, that of course keeps you in your comfort zone and keeps the status quo.
3. Resistance: – Simple refusal, often you get so close to getting where you want to be and then you think “forget it, this is totally exhausting I’m not doing anymore” and you walk out of the exercise class, the gym or sack your personal trainer. It’s a child like response that has served you well in the past however there are times when you sabotage your own success with such reactions.
Underneath and the centre of these three is fear!
Fear of success Fear of failure Fear of the unknown
The fear is feeding limiting beliefs, beliefs about ourselves that we hold as true. They are the biggest single block to fulfilling your potential!
They are thoughts of not quite measuring up and are ways of seeing ourselves that are rigid. Often accompanied by the inner critic, the voice inside that criticises for example when things don’t quite turn out as expected “I should have known, why am I so stupid”. Huge blanket statements we make about ourselves can be limiting for example “I’m not adventurous” or “I don’t do parties, I’m not a socializer’.
They are myths but feel very real as it’s the way you see yourself however beliefs about oneself can change and do change.
After introducing limiting beliefs and giving examples I then set the group an exercise to explore their own limiting beliefs. We had feedback and discussed a little more.
Looking forward to the future I invited the group to jot down – “what would you like to have done by the end of the summer” or “what goals are you setting yourself this summer”.
A brave and wonderful volunteer came forward and I coached her to her goal using very simple questioning and visualisation technique. I asked the audience to notice our body language and our interaction. Then it was the audience’s turn, they were then taken on a journey using visualisation and precise questioning. This then led them to having the very first step they need to take to reach their goal this summer. They were invited to write it down to take away and I have issued an open invitation to all to contact me and let me know how they get on.
I hope the couple of hours we all spent together will enable some to really think about how they approach their health and fitness goals and ultimately the way they see themselves. “
A HUGE thank you to Maria for presenting this work-shop, and to all the wonderful people who attended
Charlie Wall www.purplefitness.co.uk
Maria Varallo www.aspace2b.co.uk
“I really enjoyed the evening and a big thank – you to all who attended your input was much appreciated.”
Is your Inner child holding you back?
Posted by: charliewall on: June 26, 2009
IS YOUR INNER CHILD HOLDING YOU BACK?
For many of us exercise can seem like a chore – there is a desire (somewhere!) to ‘get fit’ and ‘tone up’ all in the pursuit of a healthier lifestyle but often the inner dialogue that goes on leads to an argument and the chocolate bar inevitably wins!
I include myself in being a victim of this common inner battle and I believe that a large number of us who have trouble committing to some kind of physical activity have developed an emotional resistance to exercise.
My particular resistance began at school, when playing together for fun turned into picking teams for sports. Despite having sporty parents I was fairly podgy and goofy (good combination!) and thus often picked last for team games. This became a negative experience for me and one which led to a hatred of all things physical. If there was an excuse to be invented I would think of it!
There are lots of common childhood events that can change a persons’ perception of exercise – my clients have spoken about negative experiences with coaches, team sports, the ‘being picked last’ syndrome or well meaning family members who nagged about exercise.
These emotional blocks to exercise can be extremely hard to beat. We often tell ourselves that ‘I am no good at exercise’ and this feeling can be so strong that it will prevent you from even looking at your options. It is important for us to recognise this inner child, acknowledge him/her and then move forward. These emotional issues are blocks that can hold you back from huge benefits that can be gained from getting fitter and engaging in physical activity.
Interestingly what I observe as a coach is that emotional issues always accompany changes in our bodies – weight loss can affect our body image and sense of identity and can make us ask the question – “Well, who am I?”. Weight loss can also have an impact on our social relationships. I have heard female clients say to me that despite informing friends that they were cleaning their eating up, these friends would offer them ‘that’ piece of cake or biscuit. There will always be people that try to sabotage your efforts, because it means that they may have to look at their own lifestyle choices. If you begin to look happier and healthier it could challenge your friends and families perception of you. They may have an emotional investment in you remaining the same ie. Being overweight can and does often symbolise – friendliness, comforting, happy, non-threatening and protective etc. If others laugh at our efforts to get fitter or make jokes at our expense this can seriously knock your confidence and bring you right back to that 7yr old waiting to be picked for a team.
I ask you not to let these past events define who you are now. Try to remember back to when ‘exercise’ was playing and you had fun. Allow yourself to feel the enjoyment of getting stronger and of achieving your goals. Have the belief that you will do it and that you CAN do it. Don’t fear the change that you obviously long for, as embracing this change will make you emotionally stronger.
As for me, I occasionally have those days where the chocolate bar wins but for the most part I allow myself to have fun when I exercise. I am a grown woman who has changed her outlook and her body to something I am proud of. I am not talking about being uber thin here, just healthy, and if losing a few inches is a by-product of that, then that has to be a good thing right?
Let your inner child go – You deserve to be happy and healthy, and not confined forever in a box labelled ‘Chubby, unsporty, clumsy child’.
“We are what we think. All that we are arises with our thoughts. With our thoughts we make the world” Budha.
If you are interested in exploring these issues further I am holding a work-shop on Tuesday the 30th June with Maria Varallo of www.aspace2b.co.uk . The work-shop will look to explore your motivation around Exercise and Nutrition. It will be held at the David Lloyd gym on Coldhams Lane in Cambridge at 7.30pm.
Charlotte Wall
STRESS – GOOD OR BAD??
Posted by: charliewall on: May 21, 2009
I was working with one of my clients last week, and she has prompted me to write this article on the body’s physiological reaction to stress, and how exercise can help this.
My client had turned up for her training session in quite an angry mood.. She had contemplated cancelling her session as in her mind she felt too tense to work out.. She informed that she had considered taking a bath instead..
This was a great point at which to educate her on the benefits of exercise and how it can help REDUCE STRESS. I wont tell you what gruelling regime i put her through But i can tell you she felt a whole lot better after her work-out, and had learnt something about herself in the process..
The body is am amazing machine, but we were built obviously to react to extreme danger – our survival instinct. We have all heard of the ‘Flight or Fight’ response.. This is the body’s system for gaining super strength or speed for a getaway situation..
There are two physiological responses to stress. The first is the release of Adrenaline which speeds up the heart rate and increases blood pressure delivering more oxygen and blood sugar to power important muscles. We also become more alert..
The second response is that our body releases Cortisol. Cortisol very basically replaces the energy stores that have been utilised by the adrenal response, which means converting food into sugar (fuel for muscles), protein from muscles and minerals from bone. Now, if we are put into a ’stessful’ situation in our current time, all of these adaptations take place, however, we do not run for our lives, or get ready to fight the saber tooth tiger(!).. Usually we become agitated, anxious, irritable and jumpy. Many of us look for other ways to release our anxieties.. Over-eating, drinking alcohol and smoking to name a few..
Therefore it is easy to see how too much stress can lead to fat storage and weight gain. Unfortunately too much cortisol can play havoc with our immune system, causing depression, mood swings, lethargy and hyperglyceamia (high blood sugar).
Exercise can play a valuable role in relieving stress. It can provide an outlet for the hormones that are created by our bodies reaction to stress. Those pesky hormones that have been released can be productively used as the body intended, and not cause more problems from a physical/mental point of view.
Exercise can reduce the impact of cortisol whilst increasing your body’s natural ‘feel good’ chemicals, Endorphins giving you a massive boost.
There is also a distraction element to working out.. It helps to take your mind off what is going on for you, so not only do you begin to function effectively both physically and mentally, you lose weight, tone up, gain confidence and focus your energy on the task at hand.
In my clients case it was using her anger to swing a rather hefty kettlebell Afterwards she felt invigorated, calmer and proud of herself.
Stress is a part of all our lives, it’s how we deal with it that matters, and if you can re-train your mind to utilise the hormones, rather than succumbing to them we will win our battle against stress, and even become less stressed as a result.
There are many things you can do to work out when you feel like this.. Cycling, running, power walking, swimming, training in a gym, go to a boxing class, the list is endless.
So, get out there.. Do what you can to make those stress hormones work for you rather than against you, and have some FUN in the process
Charlie Wall
Weeks 7 and 8 of Storm Force w.o’s
Posted by: charliewall on: April 29, 2009
Again, I have to apologise for the slackness in my writing this update for you weekly - BUT I have completed weeks 7 and 8 of the JON LE TOCQ programme which will soon be unleashed onto the public!!
As has been fairly typical of this programme I have enjoyed the work-outs and they have been kept short, intense and rather sweet Loads of Interval Training ; too many burpees to mention and at one point i think I had to do about 50 squat thrusts in a row.
I love the Glute ham raise - I find this a very powerful move working the butt and the ham-strings (back of legs) – I have done a video of myself performing the exercise I just need to work out how to edit it etc (Where are my techno geek friends when i need them!!!??)
Week 8 was described by Jon as a practice week – so the intensity was slightly lower – However – I had a problem in that we were launching BTS at our gym which encompasses Body Pump, Body Balance, Body Attack and Combat. As an instructor it is my job to team-teach (with my friends) a high number of classes during the launch week. I had been told by Jon that if I ignored the ‘rest week’ it would be to my peril – I figured – haha!!! I am invincible – I am feeling strong and my inner panther is ready to strike …….
Hmmmmmm. BIG MISTAKE – HUGE IN FACT!!!!!
This is now the beginning of week 9 and I have been shattered for 6 days, unable to do the w/o’s this week – and barely able to teach the classes I have got. I am feeling a tad foolish – but in my defense it is my job to teach, and I do love the launches – just rubbish timing
Now, the other thing to mention is that I have been ‘trying’ to maintain my eating along the guidelines of Brad Pilon of ‘EAT-STOP-EAT’ I did complete 2 separate fasting days during week 7 , however, during week 8 i was doing 5 classes a day at some points I decided not to fast.. Too dangerous… I am still not convinced if it works for me yet.. I have struggled with food at different times in my life - and my feeling is that unless you are very stable and have no issue with food then it could probably be a good thing.. If you are like me and have ‘issues’ with food it may lead to binge eating or extending the fast period. So, I still remain undecided about Fasting FOR ME.. I do know it has worked for some people, and i have had feedback from others that they do not like it – but for me, I am as yet unsure how I feel ..
Ok, the other reason I have been quiet is that I have been setting up my own bootcamp for ladies in Cambridge. We have our first successful 4 week camp running at the moment. Check out this link for a few funny photo’s and one ladies journal in the local AGENDA magasine.
They have all joined the supportive community called http://www.out-fit.ning.com where they receive support, acknowledgement, training tips, exercsies and recipe ideas
I have decided to give myself the week off training this week to fully recover from this exhaustion that has taken over me – It is just as important to have a week off training every 5-6 weeks to prevent burn-out or over-training, neither of which are particularly pleasant!!
Take good care
Charlie
