Your exercise tip – What is that last little bit going to cost?
You are getting closer to your goal, you only have two or three kilograms to go, but the weight just will not shift. You have changed all you can. You are exercising for more minutes at a higher rate than recommended every week, and you eat like a bird. Each week you meticulously plan your routine for the following week.
You are beating yourself up because it will not change, berating your last exercise effort, castigating yourself over a glass of wine you had with friends that you thought you should not have had. Are you or have you been here?
As a trainer, at this point I would be worried and have a frank and fearless conversation – is this worth that last few kilograms? Exercise is about improving both your physical health and psychological well-being, not having detriment.
Your health tip – nutrient dense vs energy dense.
When we look at foods advertised as ‘full of goodness’ or ‘all the vitamins you need’, it needs clarification on what that goodness and all you need is.
The way we look at foods and make our choices should be leaning towards those that are nutrient dense (having a greater ration of vitamins minerals etc. than calories) as opposed to foods that are energy dense (having a greater calorie content ratio than vitamins, minerals etc.).
Foods that are energy dense, are considered ‘hollow calories’. These are foods that other than having high energy supply, have very little value to the body. One of the battles we face with food choices these days is the more processed the food, means less nutrient dense and a greater possibility that it will be energy dense, a contributing factor to poor nutrition and weight control issues.
Choosing foods that are fresh, less processed and locally produced will (most of the time) give you the nutrient dense food you need.
Exercise of the week – Barbell squats
This week we are looking at the Barbell squats, an exercise for most of the muscles in the body, but particularly the legs and torso. There are multiple variations, but keep it simple in the beginning. Tips for the barbell squats are:
- Practice without any weights on the bar until you have exceptional technique. This is not an exercise you want to be blasé with.
- Breathe in on the way down and out on the way up.
- Have your feet facing straight ahead, hip width apart to start with. This is your strongest, most stable beginning position.
- This is not an exercise for those with back or hip issues.
- If it hurts stop.
Your life tip
Relax and take in some quiet time. Grab a golf ball and roll it under your bare feet while you sit – it has a great calming effect.
This week’s wise words
‘Our best friends should be the ones who bring the best out in us.’
Henry Ford
Have a great week and keep healthy in 2017. David.