How do I...Address My Thunder Thighs?

The lower body is traditionally a big trouble spot for most women and if the words "thunder thighs", "saddlebags" or "tree trunks" are familiar to you, read on. The hips and thighs seem to be the final resting place for cheesecakes and burgers, but there's an evolutionary reason for it. When we were cave dwellers we needed fat storage to survive food shortages and unpredictable weather. Women with more lower body fat tended to survive harsh periods better and consequently, passed these genes down the generations.

But things have changed - food is everywhere and our bodies haven't caught up with the times. Our new challenge is learning to say "no" to too much food. For toned, sleek legs try and ensure that 80 percent of everything you eat comes straight off the land and onto your plate. Avoid super-sized portions and the temptation of extra salt and sugar. Combine this with a targeted exercise programme like this, 3 times each week.

DOUBLE LEG LIFT

Lie on your left side, propping yourself up on your left elbow. Raise your right leg a foot off the ground, then raise your left leg to meet it. Hold for 2 seconds then lower each leg separately. Reps: 10-12 each side.

LUNGES

Stand, holding a full drink bottle or hand weight in each hand, arms by sides, feet hip width apart. Take a big step forward with one foot, lowering the opposite knee to the floor before pushing back up. Reps: Alternate legs for 12 lunges.

INCLINE WALK

Using a hill or treadmill, walk 15 minutes on an incline of at least 10-15 degrees. It may sound simple, but after 5 minutes you'll be wondering if you can go the final 10.

CALF RAISES

Find a step and for extra oomph, hold a weight in each hand. Stand on the step and position your feet so that the heels are slightly off the edge. With weights by your side, push up onto your toes then return to the start. Reps: 10-20

STANDING ABDUCTION

Stand side-on to a wall, using your left hand for balance. Take your almost-straight right leg out to the side as high as you can without moving your upper body. Pause, return to start. Reps: 10-12 times, then change legs.

SQUATS

With weighted hands and feet shoulder width apart, lower yourself until your thighs are almost parallel to the floor, before standing up. Lose the weights and hold the back of a chair for balance, if you need to. Reps: 10-12.

Did you know that approximately 85 percent of women are affected by cellulite? Our fitness professionals are frequently asked if exercise will help with cellulite loss and to be honest, there's no straight answer. For some women the answer is yes, while for others the dimples may worsen.

A 2006 report in "Plastic and Reconstructive Surgery", the official journal of the American Society of Plastic Surgeons, noted that women who lost larger amounts of weight and lowered their percentage of thigh fat, experienced the greatest improvement in cellulite. Surgeon, Dr John Kitzmiller, says: "Cellulite is not specific to overweight people, but excess weight may worsen the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

Trainers FAQ; Q n A from eFit30 website.

Q:

Hi, I am 46 years old, my upper body is very rigid and I cannot touch my toes in the morning and cannot move sideways, my muscles are not flexible at all in the morning, but as the day goes on it becomes normal .. I do a lot of walking, a little weights, but my body pains me every morning, what exercises will help increase my flexibity, I weigh 95 kgs, please advice, Thank you

A:

There are a couple of things that could be causing the stiffness and pain. It is possible you could be suffering some form of arthritis such as Rheumatoid arthritis. This is an inflammatory condition that can cause stiffness and pain particularly evident in the morning. It is best to get this investigated by your GP as there are blood tests they can do to diagnose or rule this out.

The reason it gets better throughout the day is that when resting the fluid in your joints decreases then when you start to move more fluid is produced in the joints and it coats and lubricates them.

A good way to help reduce the stiffness is some sort of simple stretching and range of movement in the morning. This can help to loosen the joints and reduce the stiffness. Basically any low impact, regular, consistent exercise such as swimming, walking or gentle Pilates is good for this. A diet high in fish oil or supplements can sometimes help and heating and cooling applications after exercise can also help.

I would suggest you see your doctor first to check and see if you require some anti-inflammatory medication to help with the pain.

Sleep and Weight Gain

Sleep and weight gain are closely related, and weight gain is one of the common effects of lack of sleep. Obesity and sleep apnea occur together frequently, as do lack of sleep, depression and weight gain. Mounting evidence suggests that lack of sleep has multiple effects that can all result in excess weight.

Sleep and Weight Gain

Several studies have noted the connection between sleep and weight gain. A study published in the journal "Sleep" (2010) examined sleep and weight gain in over 35,000 employees of a Japanese electric power company. Most employees were male. The study found that men who slept five or less hours a night were twice as likely to experience weight gain as those who slept seven to eight hours a night.
Too much sleep also affected weight: Men sleeping more than nine hours a night were 1.4 times more likely to gain weight over the course of the study when compared to men who slept seven to eight hours.
Other studies suggest the relationship between lack of sleep and weight gain also affects women. According to a 2006 study from the Case Western Reserve University in Cleveland, women who slept less than five hours a night were 32 percent more likely to gain 33 pounds or more over the 16-year study period than women who slept at least seven hours a night.

See full article here http://www.tree.com/health/sleep-disorders-effects-weight-gain.aspx

See also http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Try to combine your exercise with a diet plan, and balance of work rest and exercise.

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Happy New Year, year of the Dragon!

Here are some questions and answers from the eFit30 website from this year. Have a Happy and Health 2012 from us at eFit30!

Q: What Full Body routines choose and how to combine them in a weekly basis?

A: Full body routines by definition are designed to help your entire body. So any combination of these will be ok. What I would suggest is that you combine this with cardio exercise, like cycle class or a jog. What you are looking for here is to maintain your heart rate over 120 for at least 20 minutes.

Q: What exercise is best to lose your love-handles and belly?

A: Unfortunately there is no quick fix or easy solution to losing weight. It is very easy to get caught up in our very busy lives and not take time out to look after ourselves. You need to schedule in some time for exercise at least 4 days a week for 30 minutes. Make it like an appointment that you can't cancel. Make it a realistic time and then even if you only walk for 30 minutes to start with it is something. (Try one of our beginner pilates routines you can do at home of an evening.) You just need to get in the habit of making that time for yourself, you will feel much better. Then look at what you are eating. Make sure you have healthy snacks and fruit in the fridge cut up ready for when you want that quick fix. It is easier to be healthy when your food is pre prepared. Get rid of the high calorie processed snacks. Then look at your portion sizes. Try increasing your vegetables and salads and make sure you are getting your serve of protein. Cut back on the size of your meals. Don't skip meals and drink lots of water throughout the day. It can be done with a little planning and it is better to start out feeling fit and healthy for pregnancy! Good Luck.

Q: After having babies I've found it so hard to lose the belly fat.. Its really depressing to look at yourself and your a size 10 to 12 and i look like I'm still having a baby What can i do ??

A: By Susan Peach A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. 1) Try to relax and don’t be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre-pregnancy size and shape, those pounds are all the more likely to stay off because you’ve lost them gradually. You definitely should not be thinking about weight loss at all in the early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed. Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is the best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all the changes and adjustments that come with having a new baby, it’s all the more important to take a slow and steady approach so you don’t add to your stress level. And speaking of stress, recent research shows that when you’re stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it’s having a nap, a warm bath, or receiving a relaxing back massage. 2) Eat well and nourish yourself with healthy foods so you’ll have the energy you need to care for yourself and your baby. If you restrict your calories you’ll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby. Cutting back too much on your caloric intake can also sabotage your weight loss efforts by forcing your body into “starvation mode.” When your body isn’t getting enough fuel, it becomes much more efficient at using what you do give it, so that over time you will actually gain weight rather than lose it. You are much better off to eat well and get regular, moderate exercise to help shed those extra pounds. Remember though, that there is a big difference between eating and eating well! If you eat nourishing foods you will probably feel full sooner and you will likely need fewer calories than if you eat “empty calorie” foods like white bread and french fries. Eat a variety of healthy foods, including plenty of fresh fruits and vegetables, and make sure you are getting a proper balance of the major nutrients (protein, carbohydrate and healthy fats). You may want to talk to your doctor or midwife about continuing to take your pre-natal multivitamin, or other supplements, at least during the immediate post-partum period. see this link http://www.christian-mommies.com/ages/babies/winning-at-post-natal-weight-loss-six-simple-strategies-for-new-moms-part-1

How do I Exercise According To My Age?

So you're a decade older and are wondering if you should be slowing down a bit. What folly! 80 years olds have shown that they can increase their muscle mass, proving that age doesn't dictate what we are and aren't capable of.



American 'trainer to the stars', Kathy Kaehler, laughs while telling of her first meeting with singer, Barbara Streisand. "We were talking about how to structure her exercise programme and it must have started sounding all too hard for Barbara because she just stopped me and said, 'Well you know I'm 50?' and I just said, 'Yeah...and?'," says Kathy. "She expected me to roll out a programme of gentle exercises for 50 year olds.



I never look at the women that I work with and base their workouts on their age. "Sure, there are age-related health facts that you bear in mind, like menopause and osteoporosis, but basically, a 60 year old still needs several heart-pounding workouts a week, just like a 20 year old. "Every age group also needs their strength and flexibility to be tested, to keep the musculature that supports the skeleton in later life, which in turn helps prevent falls."



TESTING TWENTIES

This is the best age for health and fitness. Bone density is at it's strongest between the ages of 25-35, while muscle mass peaks at 25 years old. Unfortunately, a twenty-something year old also tends to think they're bullet-proof. Fast food, fast cars and alcohol can often seem more attractive than a healthy exercise regimen.

*At eFit30 we recommend - At least 30 minutes of activity a day, an hour if the social life will allow it! Include 3 cardio sessions a week and don't be scared to make them "aggressive" weight bearing activities, like running, jump rope or any of our Level 2 Total Body workouts with Fiona and Tony.



TIME POOR THIRTIES

Welcome to the decade of being time poor, thanks to marriage, kids, career and a mortgage. A mother's job is not 9-5, so finding exercise time can be extremely difficult. Watch out for snacking on the run, while being inactive might give rise to your first muffin top! Muscle mass will also drop by up to 2% per year if you slip into a sedentary lifestyle.

* At eFit30 we recommend - Still at least 30 minutes a day, but it's time to up the weight and resistance training to two hours per week. So deck out a corner of your house with the essentials, like dumb bells, a floor mat, fit ball, resistance band and a tidy selection of eFit30 downloads. Aerobic activity will keep the weight off on alternate days.



FRUMPY FORTIES

Ah yes, life is good. A higher income means regular dining out is possible, routines are forged, like a nightly chocky in front of tellie, the kids aren't so labour intensive and before you know it, you're not doing nearly the amount of exercise you need to, to burn the excesses off. Women often blame menopause but in reality, they've been slowly gaining the kilos all decade.

* At eFit30 we recommend - It's time to huff and puff again because aerobic exercise is vital for keeping the fat at bay. Power walking and swimming are ideal, even jogging, if your joints are pain free. Mix it up with a couple of hours each week of weight lifting, squatting and pushing (as in, push-ups) and introduce yoga or some of Angela's pilates workouts, for flexibility.



FIFTY PLUSES

The sharp fall in oestrogen levels after menopause makes it harder for women to hang onto their muscle. In a double blow, women naturally carry more fat and less muscle than men, leaving them open to falls and fractures in older age. You can however, do your bit to bend nature by focussing on eating a higher proportion of daily protein, the building blocks for muscles - like eggs, fish, chicken and lean red meat.

* At eFit30 we recommend - You listen to your body and if it tells you that explosive sports hurt too much, stop. Aerobic exercise is still important, but aim for the low impacts - like cycling, paddling and swimming (experimenting with every stroke). Strength or weight training will ward off osteoporosis, while activities like T'ai Chi and pilates are great for body awareness, making you less prone to fall.

The Simple Secrets to Extend Your Life

Have you ever stopped to wonder exactly what is "good health"?


Sleeping through the night? Limited aches and pains? Maintaining an ideal body weight or colorful diet? Regularity, or maybe just spending time with friends?  

Kathy Kaehler, also known as the personal trainer to the stars in the US, is a good example of someone who practises what she preaches. Here are Kathy's tips for improving your well being.  At eFit30 we hope you print off this list and stick it in a place where you can glance at it regularly.

1.  For one week set an alarm to GO TO BED.  Be consistent.  Turn off the tv, use an eye cover to block electronic light or window light.  Keep the same time every night for one whole week.  I bet by the end of the week you will notice a difference.

2.  Add fresh ginger to foods and drinks during the day.  A small slice to a cup of tea is great for inflammation.  Add ginger to your cooking, stir fry, soup, rice or salad.  Stretch after your workout and gently stretch before bed.  This will aid in muscle and joint pain. 

3.  Boil a pot of water and pour into a bowl.  Place the bowl on the table and lean over the bowl with a towel over your head.  Be cautious as the water will be very hot, do not lean on the bowl, but keep your face above the bowl to feel the steam.  This will refresh your skin.  Before bed use a lotion on your legs, arms, elbows, toes, heels, and neck.  Your skin will thank you.

4. Walk walk walk, get out and walk during the day.  Before work, during work, lunch time, after work.  Wear a pedometer.  If you are not at 10,000 steps a day, get moving. You will get to your ideal body weight before you know it. 

5.  Red and yellow, green and orange, purple, blue and shades of all, will not only get you eating more real food, but you will reap the benefits of getting more vitamins, minerals and fiber.  Think of it as the ONE STEP WAY.  Eat as many foods that are one step from their natural state.  An apple picked from the tree is ONE STEP. 

6.  Do you have an issue with regularity?  I have one word.  Probiotic.  If you don't know what that is or what it is for, do some research.  Probiotics, or healthy bacteria do wonders for our gut, immune system and regularity.  There is nothing more to say on that except get it.

7.  Shut off your phone, get away from the computer and make a date with your friend (s).  Time away from your routine does wonders for your mind body and soul.

8.  And finally, communicate.  Everything and everyone is better when there is communication.  Be open and be honest.  Be timely with your words.