Cold shower challenge

For the past 6 months or so I have been subjecting myself to daily cold showers in the name of personal interest. I first became aware of the benefits of cold water immersion, or ‘cryotherapy’ a few years ago but couldn’t quite get myself to stand under a freezing cold shower or sit in an ice bath more than a handful of times. This time I made a plan to have daily cold showers (and maybe a few ice baths along the way too) for 6 months! Well I am 4 months in and wanted to tell you what I discovered and what the known benefits are of this madness!

The most talked about benefits of regular cold showers are:

• Speeding up recovery after exercise

• Increased alertness (Oh yes you will feel truly awake after a cold morning shower!!)

• Eases stress

• Increases energy

• May help with weight loss as the cold helps increase brown fat that is more metabolically active i.e. it burns more calories than white fat. (To help enhance this action ensure you hit those brown fat receptors in the back and front of the neck)

• Better deeper sleep

• It actually feels so good after you step out of the shower and get a warm glow as you heat back up again.

Day 1: No, I can’t do it, its too cold to just jump right into a freezing cold shower. After procrastinating for what seemed like 10 minutes I negotiated with myself to get into a warm shower then turn down the temperature for just 10 seconds. Wow that’s cold, I only managed about 5 seconds and screamed so loud!

Day 2: This time no delaying just get in to a warm shower then try to beat yesterday’s time. I managed a few seconds more today but it still felt horrible!

Day 3: Why am I doing this? I held firm to my challenge and wanted to see if it got any easier as the week went on. Nope not today just as cold but I am starting to feel that nice warm glow after the shower and I also think my skin feels a lot softer too. (Softer skin and shinier hair is also a known benefit).

Days 4-8: It has become part of my routine now and I am starting to feel the benefits. After a tough workout I actually looked forward to the cold on my muscles.

1 month in: Well I wouldn’t say I am totally hooked but I am definitely noticing that I sleep better after a cold shower a few hours before bed.

Now: Does this shower dial turn any colder? I couldn’t get the dial to turn any colder this morning as I felt it was too warm. WAIT, I wanted to turn it colder?? I did laugh to myself as this was definitely not something I would have tried to do a few months ago. I think I have got used to the cold! No Ice baths to date but maybe it is time to give them another go.

Always listen to your body when trying something like this and ask your doctor before trying it if you have a medical condition. Work up the time spent in the cold water from a few seconds at first so you acclimatise slowly.

Red Hot Personal Training

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Why I love working out with my Kettlebell

Are you looking for a way to tone your entire body, activate those essential posterior chain muscles, improve your posture and lose weight as an added bonus? Look no further than the kettlebell.

Why I love to work out using a Kettlebell

1. A sweat producing whole body toning workout can be achieved in a very short amount of time.

2. Only one piece of equipment is required and it can be done anywhere! (Please make sure children and pets are well out of the way!!)

3. All the major muscle groups can be worked out, including the very important posterior chain muscles. (Those muscles that are made weak by excessive sitting and underuse leading to back pain issues, non-firing glute muscles etc)

4. Its fun and gets that heart pumping for a great cardiovascular workout too!

My three favourite kettlebell moves:

1. The mighty Kettlebell Swing is such a simple but powerful move. You will see great changes to your bottom, and tone in your legs and tummy too! (I personally aim to do a minimum of 100 swings at each session. Try reps of 20, 30, 20, 30 with a 20 second rest break in between each set.

2. The Kettlebell snatch is such a fast and fun move that once you have masted it you will really enjoy the fluidity of it. (Good form is key here. Research the correct technique or ask a trainer to show you how). Try 12-15 reps each side x 2 reps.

3. The Kettlebell Single Leg Deadlift is not only great for the legs and stabilising muscles but a good core and balance exercise too). Try 12-15 reps x 2 sets each leg.

If you are a beginner I would advise starting off with a light weight such as a 4kg/6kg (women) or 9kg/12kg (men) and then once you have perfected the moves then consider upping the weight as you get stronger.

Please see the video attached for a sneak peak at these three moves. x

Do you fall into this category?

Are you one of the 40% of women who don’t get enough exercise?

A shocking study undertaken by the World Health organisation (WHO) * found that four in 10 females are not getting enough exercise to benefit their health. With a greater chance of developing type 2 diabetes, cardiovascular disease, dementia, mental health problems and even some cancers what is holding you back?

Fitness does not need to be made in a gym so excusing yourself from exercise because you “hate the gym” is not a reasonable excuse! The recommended guidelines are 75 minutes of intense activity such as running or 150 minutes of moderate activity such as walking per week, yes per week!! That means that there are still 9,930 minutes of the week to do other things! Surely we can all strive for this target.

As a personal traininer who trains women exclusively, I completely understand the struggles and barriers that many women face when trying to incorporate more exercise into their daily lives.

Having worked with hundreds of women I have had the opportunity to really gain an insight in to our busy lives. We have so many balls to juggle and personal fitness is usually the first thing to go when life gets busy.

As a working mother of two children, a wife, daughter, pet parent etc etc I know first hand how a plan to go for a run can quickly disappear when something more pressing comes up. Before you know it a whole week has past and none of the exercise sessions that you had planned for the week ahead had got done. You feel sluggish, tired and maybe a little irritated too! The weeks go by and then you realise you have simply got out of a fitness routine and your body starts giving you subtle signs that its not liking this more sedentary life! Aches and pains, loss of flexibility and strength or even going upstairs makes you feel out of breath!

Here are my top tips for getting back into fitness and upping that level of daily activity:

1. My number 1 top tip is to keep a training journal. If like me you love lists and enjoy the satisfaction of recording and ticking off activities then this may be a real help for you. Note down all the activity you managed to do each day. Both planned exercise sessions (PT session, gym, bike ride etc) and also unplanned too such as gardening, walking etc. It can be very satisfying to look back at the end of the week and see how much you have accomplished and over the months to see how you have progressed to!

2. Try exercising outdoors. It can be exhilarating to feel that fresh air and sunshine on your skin out in nature.

3. If you can’t get outside try putting on some music really loud and just dance (no one can see so go for it). Have a good stretch session afterwards too. Note how it makes you feel. It will make you want to do it again!

4. The best bit about exercising is the way it makes you feel. Let those feel good endorphins flood the body. Its a wonderful way too increase not only your energy, stamina etc but also increase your self confidence, reduce your stress , anxiety level and install a sense of calm too!

Source: *

https://www.independent.co.uk/life-style/health-and-families/british-women-exercise-inactivity-who-study-health-a8523321.html

Red Hot Personal Training, face-to-face, online, Pilates and Pre and Post Natal

Some of the best foods to buy 'organic'

Switching to a diet that is mainly organic can be pricey but many would argue worth every penny.    The benefits of organic food go well beyond just taste. 

Many studies have illustrated the greater antioxidant levels and drastically lower levels of pesticides and heavy metals contained in organic food.  The very chemicals that may lead to ill health and a toxic build up within our bodies. Organic food is also far better for the environment and animal welfare.

However switching to a fully organic lifestyle is well beyond most peoples reach.  Many clients of Red Hot Personal Training ask which foods would be the most beneficial to change to organic?  So we thought we would detail our 'Top 5 foods to buy organic'. 

1. Milk - Organic milk contains higher quantities of healthy Omega-3, Vitamin E and Beta-carotene than regular milk and does not contain fertility hormones, pesticides or unnecessary antibiotics.
2. Soft Fruit - Such as strawberries, raspberries, blueberries are a wonderful addition to your daily diet containing many health boosting properties. However, non organic fruits with soft skins can absorb the pesticides that they are sprayed with and prove difficult to wash off.  
3. Eggs - Organic eggs are a fantastic source of protein and vitamins.  The wonderful yellowy-orange egg yolk produced by free range and organically reared chickens is packed full of goodness. However, non organic eggs may contain pesticide residue through their feed which ultimately ends up on your plate.
4. Bread - As a nation we love our bread so it makes sense that something we eat so regularly is switched to a healthier loaf.  Again, organic bread contains far less pesticide residues.    
5. Meat - Yes its a bit pricey but shop around and you can find some great deals (make use of your freezer if you buy in bulk!).  If you want to reduce your exposure to antibiotics it makes sense to buy organic here even if you end up using less meat and substitute with more vegetables, lentils, beans etc in the recipe.

The list could go on but a few little changes could make a big difference to your chemical exposure and the environment. :) x

Stand up for fitness!

Did you know that sitting down for too many hours every day can seriously impact your health? I wonder how many of you have just stood up!

Sitting facts:

• Research estimates that if you cut back on the time spent sitting down to under 3 hours a day in total, it could add two years to your life expectancy.
• An analysis of 18 studies found that people who sat for the longest periods of time were twice as likely to have or develop Type 2 Diabetes or heart disease, compared to those that sat the least.

Although a daily workout is absolutely essential for your health offering many physical and mental benefits, its equally important what you do in-between and if that is mainly sitting down in an office, at home or travelling try these suggestions below.

Here are some tips to get you moving:

1. Aim to not sit down for more than 15 minutes at a time without standing up or taking a quick walking break.
2.  Try standing up when you talk on the phone or use your computer/ipad etc.
3. Try and cut down on your TV time each day and incorporate regular standing breaks into your viewing time. (Go and make a cup of tea for example).
4. Simple body stretches performed after sitting down will help your circulation.
5. Do small bouts of exercise throughout the day. Every hour or two, take the opportunity to do some squats, standing lunges, high knees, toe touches, or push-ups against the wall. It doesn’t have to be anything crazy, complicated, or long. Just a few minutes will do!

Can Red Hot Personal Training help you? We offer the following:

• Online Personal Training
• One-to-one Personal Training
• Pilates Instructor
• Pre and Post-Natal Exercise

Over indulged on your holiday?

Sun, sea, sand, adventure, good food and drink, thats what holidays are made of! Time spent outside in the fresh air relaxing with our friends and families (as much as you can with children!) can be so good for the body and soul offering a break from the norm and a chance to explore pastures new. 

However we all know how carried away we can get with overindulging in the local food and alcohol and before we know it the pounds have crept on.

Worry not, the damage can be minimised and you can set yourself back on track within days. Follow the steps below to feel more energetic, lighter and for your clothes to not fit so snuggly!

1. Don't panic - Its tempting to think "oh well I am never going to lose the weight". Now you are back home, fill your basket with wholesome healthy foods on your first food shop. Limit processed foods, especially those containing sugar, refined vegetable oil and processed highly refined carbs such as pasta and crackers.

2. Exercise everyday for at least 20 minutes - A combination of both cardio and resistance exercise is crucial to burn body fat and tone up at the same time.

3. Up your water - Ensure you are drinking enough pure water daily as flying and drinking alcohol all dehydrate the body. Every cell in your body requires water and it also helps with weight loss and increasing energy.

4. Get in those zzz's - Flying through timezones or enjoying long summer evenings can mean less sleep. Sleep is a time for the body to repair and again can make a big difference to energy and when trying to lose weight.

5. Try this meal plan below for the next 5 days:

• Key principles are:

  • 3 x meals a day

  • No snacks between meals

  • Meals made up of steamed and or raw vegetables and salad, a source of protein and a source of healthy fat. (No potatoes, rice, pasta etc.)

• Breakfast example:

  • Pea, onion and spinach omelette cooked in butter or coconut oil

• Lunch example:

  • Avocado, lettuce, cucumber, radishes, celery with turkey slices (fresh from the deli is possible)

• Dinner example:

  • Homemade chicken and vegetable curry (made with spices and coconut milk) served with cauliflower rice

For more information and if you would like the help of a personal trainer please contact Red Hot Personal Training for an initial consultation. Don't forget to subscribe to receive our free blogs.