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Stress and what you can do about it..

Stress and what you can do about it..

Stress and what you can do about it:

These days, we’re all busy. The pressures of working, raising a family, keeping up with the neighbours and dealing with an increasingly complex environment all contribute to stress levels.

Over tens of thousands of years, humans evolved a fight or flight response to threats for survival. Nowadays, we’re less likely to face a predator wanting to eat us than our ancestors, but we still retain the fight or flight response.

The fight or flight response evolved to deal with short term threats, such as coming face to face with a hungry bear. You either get eaten or get away and the threat is over. But in today’s world, stressful situations are often not so short lived. We worry about exams for months beforehand. We stress about projects at work and we live in a world increasingly driven by targets and deadlines. 

Add in the 100s of emails most of us get in a typical week and you can see how the stresses that humans face now is very different from the ones we evolved to cope with. Long term stress is bad for your health because it can affect you physically and mentally.

So what can be done about it? Well, the first thing is to recognise the signs and symptoms, then do what you can to reduce or remove the stress. The NHS have an excellent article on this subject and you can take a stress test to see how affected by stress you may be. You can find the NHS Article here.

Don’t let stress spoil your life or damage your health. Read the NHS Article and take action to de-stress your life!

Felix

Felix

Founder

Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

The reason why you feel so tired all the time.

The reason why you feel so tired all the time.

Why am I tired all the time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for “Tired All The Time”.

We all feel tired from time to time:

  • Too many late nights
  • Long hours spent at work
  • A baby keeping you up at night

A lot of the time, we know why we’re occasionally tired. But tiredness or exhaustion that goes on for a long time is not normal. It can affect your ability to get on and enjoy your life and unexplained tiredness is one of the most common reasons for people to see their GP.

Reasons why you may be feeling tired a lot of the time:

Before you see your GP, you may want to work out how you became tired in the first place.

It can be helpful to think about:

  • The parts of your life, such as work and family, that might be particularly tiring.
  • Events that may have triggered your tiredness, such as bereavement or a relationship break-up.
  • How your lifestyle may be making you tired.

A GP will look at the following causes of tiredness:

  • Psychological causes
  • Physical causes
  • Lifestyle causes

Psychological causes of tiredness:

Psychological causes of tiredness are much more common than physical causes. Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.

Psychological causes include:

Stress: 

The strains of daily life can worry most of us at some point. It’s also worth remembering that even positive events, such as moving house or getting married, can cause stress. 

Emotional shock:

A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted.

Depression:

If you feel sad, low and lacking in energy, and you also wake up tired, you may have Depression. See your GP if you think you may be suffering from Depression

Anxiety:

If you have constant uncontrollable feelings of anxiety, you may have what doctors call Generalised Anxiety Disorder (GAD). As well as feeling worried and irritable, people with GAD often feel tired. See your GP, as medication and other treatments can help.

Physical causes of tiredness:

There are several health conditions that can make you feel tired or exhausted, including:

  • Anaemia 
  • Underactive thyroid
  • Sleep apnoea

Tiredness can also be the result of:

  • Pregnancy, particularly in the first 12 weeks.
  • Being overweight or obese  – your body has to work harder to do everyday activities.
  • Being underweight – poor muscle strength can make you tire more easily.
  • Cancer treatments, such as radiotherapy and chemotherapy.
  • Carbon monoxide poisoning – especially if your gas boiler has not been serviced regularly.
  • Side effects of medicines and some herbal remedies.

If you have been feeling constantly tired for more than 4 weeks, it’s a good idea to see your GP so they can confirm or rule out a medical condition that could be causing your tiredness.

Lifestyle causes of tiredness:

In today’s non stop, 24/7 world, we often try to cram too much into our daily lives.

And to try to stay on top of things, we sometimes consume too much alcohol or caffeine, or eat sugary and high-fat snacks on the go rather than sitting down for a proper meal.

The main lifestyle causes of tiredness include:

Alcohol:

Drinking too much interferes with the quality of your sleep. Stick to the guidelines of no more than 14 units a week for both men and women.

Exercise:

Too much or too little exercise can affect how tired you feel.

Caffeine:

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired. Try decaffeinated tea and coffee, or gradually cut out caffeine altogether.

Night shifts:

Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing.

Daytime naps:

If you’re tired, you may nap during the day, which can make it more difficult to get a good night’s sleep.

Some good advice if you think you may not be sleeping enough:

Buy a sleep monitor. Many FitBit type activity watches can monitor your sleep and give you valuable insights as to how much or little you are getting. This can be very useful because you will find yourself actively trying to improve your sleep.

Leave the phone off. Tricky, because it can be very tempting to answer a few emails when in bed – but just don’t do it!

Keep your bedroom cool and dark. Even small amounts of light can upset sleep, so invest in some total blackout blinds and see the difference it makes!

Don’t drink any significant liquids within 2-3 hours of bedtime. If you do, you may have to get up to pee and may not be able to get back to sleep quickly.

Don’t have any stimulants. Caffeine, or watching a tense and powerful thriller on TV, can leave your body and mind on high alert which is not conducive to a good night’s sleep.

Sleep is when your body and mind repair and restore, so make sure you look after your sleep!

Felix

Felix

Founder

Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

7 reasons you’re not exercising

7 reasons you’re not exercising

7 Reasons You’re Not Exercising!

Want to start exercising but just seem to be able to get going or stick at it?

Take a look at our advice for ways to get round common stumbling blocks preventing you from getting more active:

‘I don’t have time’

This is a common one, but it’s like anything you want to do: you have to prioritise and manage your schedule so that it fits in. Put something in your diary and treat it like a job interview – something you have to do. You can also break your activity into 10 minute chunks: 10 minutes in the morning, 10 at lunchtime and 10 in the afternoon. That way, you’ll get 30 minutes exercise without too much disruption to your busy schedule. You can also try incorporating a workout into your day by things like cycling or walking to work, or taking the dog out for a long walk rather than a 3 minute saunter to the nearest lamppost and back!

‘I’m too tired’

I don’t think that I have ever said “I wish I hadn’t just done that workout”, so even when I’m feeling tired, I know I’ll feel better after I exercise – and you will too! Most people report feeling energised after exercise, so go and workout – you won’t be sorry!

‘I don’t have the willpower’

This is a really common problem. If you need help staying motivated, try exercising with a friend or family member, so you can encourage each other. Or come to BootCamp and you’ll find the motivation provided by us! Exercising in a group is always more fun than doing it alone. Try recording your workouts in a Training Diary to help keep you on track. You’ll find it quite addictive once you get going! See the next section for more on this.

‘I don’t like exercise’

Exercise can be uncomfortable and tough when you first start. But it does get easier and a lot more enjoyable if you give it time. After a while, you’ll enjoy pushing yourself and you’ll start seeing results too. But you have to give it a chance! Try doing this: Promise yourself you’ll exercise for 30 minutes, 4 times a week, for the next fortnight. That’s 8 workouts in total. Make the promise a solemn one and plan exactly when you’ll exercise. Now stick to it. If you do this, I bet you’ll want to keep going after the fortnight is up. Try it and see – it works!

If you haven’t had your Free Trial yet, just turn up and join in – there’s no need to book!

‘It’s hard work’

Don’t try to achieve too much, too soon. Ease your way into exercising and you’ll enjoy it more, see better results and avoid injury.If exercising feels too hard, you’ll be put off. Start slowly and build up gradually. You’ll still be making progress and become addicted to it! It’s also a important that you choose an activity you enjoy. Jogging around the block in the pouring rain isn’t most people’s idea of fun!

‘The weather’s bad’

It’s tempting to skip a session if the weather’s bad. But you’re less likely to use the weather as an excuse if you’ve arranged to exercise with a friend or if you’re following a training programme. You can also exercise inside of course! Our BootCamp workouts are outdoors in the summer and some of those workouts go indoors in the winter so you get the best of both worlds.

‘I’ve fallen off the wagon’

Christmas, summer holidays, pregnancy: life has a habit of derailing a well oiled exercise routine. Getting back on the wagon is never easy, so the key is to find a spark to get you motivated again. Try these to get your mojo back:

– Buy some cool new exercise gear

– Buy a FitBit or equivalent smart watch or use a new activity tracker app

– Start working out with a friend or loved one – it’s a great way to get things back on track.

– Signing up for a fitness event. It might be a 5k fun run or London to Brighton cycle ride – whatever takes your fancy. Once you’ve booked it, you’ll have to start training for it!

– Come to BootCamp! The first workout is Free and you’ll find a great bunch of people just like you to inspire you and help you along your journey.

See you at a Workout soon!

Felix

Felix

Founder

Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

All you need to know about your Metabolism!

All you need to know about your Metabolism!

We hear the word a lot, but what does Metabolism actually mean and is it important? 

Metabolism – all you need to know!

We hear a lot about metabolism:

“A fast metabolism is vital for a lean body” “Coffee speeds it up!” “It slows down after the age of 40.” “Lifting weights raises your metabolism” “I struggle with my weight because I have a slow metabolism” “Green Tea will boost metabolism” “This diet plan will speed up your metabolism” etc. 

But what does the word METABOLISM even mean? And how much of what we hear is actually true? Why does metabolism differ between people and is there really anything we can do to change ours?

It’s all very confusing, but here at LemonBody, we do know a thing or two about metabolism and we’ve written it all down for you here:

What is metabolism?

Metabolism is the process by which your body converts food into energy. Your body takes calories from what you eat and drink and uses oxygen to release the energy we need to function.

The faster your Metabolism, the faster the rate at which you burn calories – which is useful if you are trying to lose weight. You will also burn more calories even at rest, i.e. when you’re not being active. So if you’re trying to lose fat, increasing your metabolism is a huge help. Generally speaking, a faster Metabolism will improve your energy levels and a lot of people report a very positive effect on their mood too.

Can you speed up your metabolism? 

Yes, everyone can. And the best way to do this is through the right type of exercise.  To really rev up your metabolism as much as possible, you should combine High Intensity Workouts (to burn Body Fat) alongside Resistance Training (lifting heavy things) to build and strengthen Muscle. Muscle is key to raising your Metabolism because it needs more energy than Body Fat just to exist, so you burn more calories the more Muscle mass you have.

Contrary to popular belief, Cardiovascular Training (and particularly jogging) is NOT the most effective way of cranking up your metabolism to keep you lean. Certainly, jogging burns calories, but only while you’re doing it. Unfortunately, jogging also burns Muscle – just take a look at any runner that competes at 5000m or more and they are all stick thin. That’s because you do not need much Muscle to jog, so your body uses Muscle as fuel – the last thing we want!

So if you want to raise your Metabolism (which will help you burn Body Fat), you should do three things:

1.   HIIT Training

2.   Resistance Training (lifting heavy things)

3.   Eat the right foods, little and often

High Intensity Interval Training (HIIT)

HIIT Workouts consist of a series of short (just 20-30 seconds) of very high effort Cardio, such as sprinting. They raise Metabolism, burn Fat but help preserve Muscle if done correctly. The type of training we do at BootCamp is ideal in this regard. You can read more about HIIT Workouts here.

Another example of a really effective HIIT Workout is our Hill Sprints in Richmond Park. Take a look at our EVENTS SECTION to see when the next Hill Sprints Workout is scheduled.

Resistance Training (lifting heavy things)

Resistance Training stimulates Muscle growth and greater Muscle mass means a higher  metabolism – which means you’re burning more calories even when you’re not training i.e. sitting on the sofa!

At BootCamp, we always include some Muscular Effort activity in our Workouts to make sure your Muscles stay strong and toned. The next time you come along, pick a resistance band or power bag that really taxes your Muscles – that’s where the benefit lies!

Eat the right Food, little and often.

Eating plenty of protein at every meal is important if you workout regularly. Protein does not turn to fat easily and takes a while to digest, which burns calories in itself. Protein is vital for building and maintaining Muscle.  You should also drink more water. You’ll be properly hydrated and your Metabolism will rise if you drink more water

Despite what you might have been told about how to lose weight, eating little and often is key. You should ideally eat within 30 minutes of waking up. If you leave the house without eating, your body will believe that food is getting scarce and will then try to do all it can to store fat, which is the opposite of what you want. 

Studies show that eating roughly every three hours, whether a meal or a snack, keeps your metabolism up over the course of the day. If you wish to lose weight, you need to take in fewer calories than you burn, but you still must eat, so do so little and often so you will not feel hungry all the time.  

You should also eat healthy foods – no matter whether you wish to lose weight, gain weight or just stay healthy. You can find out more about Healthy Eating in our BLOG Articles here.

Why does Metabolism vary from person to person? 

Your Metabolism is personal to you and many factors, both genetic and lifestyle related, will affect it. 

A professional athlete would have a much higher Metabolism than that of a sedentary office worker. The more sedentary you are, the slower your Metabolism, so you must stay active, particularly as you age. 

BootCamp raises your Metabolism far more than jogging alone. So what are you waiting for? Come along and join in and bring your friends too! 

Not had your Free Trial yet? Click here!

Felix

Felix

Founder

Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

How to choose your Training Shoes

How to choose your Training Shoes

How to choose the right pair of Training Shoes

 

So many choices!

When it comes to your BootCamp and other training routines, you might not realise how important it is to make sure you choose the right Trainers. But it is VERY important to wear the right Trainers to get the best from your Workouts and to reduce the risk of injury and muscle strains. 

Whether you’re at BootCamp or hitting the trails with us on our Beat The Hill Challenge, the footwear you choose can make a huge difference. Let’s go over the basics of how to choose the right Trainers so you can make the most of your Workouts.

There are three main types of sports shoes you should know about. Cross Training shoes, Road Running shoes and Trail Running shoes. Of the three types, Cross Trainers are the most suitable for BootCamp and mixed types of training in the Summer and when the ground is reasonably firm and not too muddy. Cross Training Shoes can also be used in the Winter when some of our Workouts are indoors in school sports halls. When the ground is very wet and muddy, the extra grip of a Trail Running Shoe might be more suitable and will certainly come in handy if you intend to join us on some of our Running Club Events , which rarely involve road running (too much pollution!).

How to Choose Cross Training Shoes

Cross Training shoes work well for a variety of sporting activities and are ideally suited for BootCamp. They can also be worn for road running short distances a couple of times a week, but you should consider investing in a pair of Road Running shoes if you plan on road running more frequently.

What to look for in Cross Training Shoes: A good Cross Training shoe is lightweight with a wide outsole to allow for stability and lateral movement, which is generally not the case with Road Running shoes. To increase stability, Cross Training shoes have a very low heel to toe drop, or no drop at all. Cross Training shoes shoes are flexible yet durable, with a good amount of responsive cushion in the midsole. We like the ones here but you should visit a proper running store and try on a number of different brands to see which suits you best.

 

Reebok Crossfit Nano 8.0 Cross Training Shoe is a lightweight and supportive shoe and it looks great too.

 

   

New Balance 1080 V7 Cross Training Shoe is a very competent all rounder with good cushioning, grip and stability.

How to Choose Road Running Shoes

Road Running Shoes are best used for running long distances on pavements and smooth, paved surfaces. They are lightweight, stable and designed to support your foot through its range of running motion on both shorter and longer distance runs.

What to look for in Road Running shoes: In general, look for a cushioning system that is supportive of the forefoot and midfoot, which is where most runners land on their initial foot strike. Your foot’s specific arch and pronation type will affect what features you look for in a Road Running shoe, so a trip to a specialist running shop is well worth the time.

When to use Road Running Shoes: Use running shoes for runs on pavement, hard level surfaces and running tracks. 

Adidas Ultra Boost Road Running Shoe is designed to increase the energy return if each footstrike so you go further for less energy.

New Balance 1080 v7 Road Running Shoe is a firm favourite and not too pricey for such a well made shoe.

How to Choose Trail-Running Shoes

Trail Running shoes are best for running on trails and rugged, non-paved ground. Trail Running shoes work well for running outside in wet, mucky conditions because many of them come with full waterproof membranes. Trail shoes are heavier than Road Running shoes and feature a lugged outsole to grip varied terrain, so they aren’t the best choice for running long distances on paved surfaces or treadmills. Some hikers choose Trail Running shoes over classic hiking boots for lighter, more-mobile footwear.

What to look for in Trail Running shoes: A lugged outsole (think chunky grip sole) is the most important feature to look for in Trail Running shoes. The outsole will be thick with deep indentations for improved traction and stability. The upper is designed with overlays to prevent rocks and other trail debris from entering the shoe. If you tend to run on rocky trails, look for a rubber toe guard for extra protection. Some Trail Running shoes include thin plates between the midsole and outsole to protect your foot from getting bruised by rocks and other trail hazards.

Why Trail Running shoes: People who want to get some nature into their fitness routine will love the Trail Running option. Wear trail-running shoes for all types of trails, dirt paths and backcountry running that require more grip. When shopping for training and running shoes, be sure to try them on wearing the socks you’ll use them with. Get help from a specialist running shop to make sure you get the right shoe and the right fit. See you at BootCamp soon!

Salomon Speedcross 4 GTX – The GTX version has a Goretex waterproof membrane to keep your feet dry on muddy trails. If your trail running involves running through water, opt for the non waterproof version or they’ll fill up and slow you down! These have superb grip but they are light on cushioning.

 

Hoka Challenger ATR 4 offer superb cushioning and still give a high level of grip.

 

In Summary:

We think the best training shoes for BootCamp and the other activities we do, like Hill Sprints, Trail Runs, Assault Courses etc. are a good pair of Cross Training Shoes and a pair of Trail Running Shoes for when the ground is wet and slippery. Get some advice from a Specialist Running Shop to make sure you get the right fit – and make sure they do a price match offer so you don’t kick yourself when you see a cheaper pair online! See you at BootCamp soon!

Felix

Felix

Founder

Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

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