Too Smart To Burn Fat

You know what’s crazy? We live in an era where we can access a limitless supply of free information, on any subject, with the click of a button.

You know what’s even crazier? It’s because of all of this free information that most of us never reach our fat loss goals. Everyone likes to tout the expression, “knowledge is power.”

Unfortunately, they almost always leave out the piece of the puzzle that actually makes knowledge powerful – TAKING ACTION.

Most people are too smart for their own good. They have so many tools and tricks floating around in their head that they never get around to using any of them. And, in 99% of cases – especially when it comes to losing body fat – they don’t need to.

Dumb Down Your Approach. If you’re a competitive bodybuilder – or any other physique related athlete – take this advice lightly. There’s more complexity needed to go from “lean” to “shredded” (with that said, the fundamentals still account for the majority of your results.

For everyone else, make things so simple it scares you. Here’s an example:
• Lift Weights 2-4 days per week
• Prioritise compound, multi-joint lifts: squats, deadlifts, presses, pulls, rows, lunges, carries.
• 50% of the time, lift heavy (3-6 reps). 50% of the time, lift light (6-15 reps).
• Focus on doing a bit more weight, or a few more reps, each session.
• Do something fun at the end of each workout.

Perform cardio 1-3 days per week
• 30-60 minutes.
• Any activity you choose.
• Make sure it’s something you enjoy.

Eat less than you are currently eating.
• Get the majority of your food from nutrient dense, minimally processed sources.
• Eat a protein source with each meal.
• Eat a vegetable source with each meal.
• Keep your liquid intake to water, tea, coffee, or milk.
• Don’t snack & Eat slowly. Switch things up every 1-3 months
• Change exercises, sets, or reps.
• Change the cardio you’re doing.
• Eat a bit less food.

Be CONSISTENT
Stick to the plan. 80% of the time it really is that simple.
For most people, the plan above would get them exactly where they want to be, and then some. It doesn’t require an insane amount of complexity to lose body fat. It just requires consistency, effort, and enough strategy to make sure your plan is specific to the goals you want to achieve.

Like Nike always says, “JUST DO IT!”


 

Mini Massage

The famous psychotherapist Virginia Satir once said that people need four hugs a day to help prevent depression, eight for psychological stability and twelve for growth. Whilst asking for hugs simply isn’t British, we all can enjoy the relaxing benefits of massage – particularly in these stressful times. Although occasional stress can help improve our focus and performance, living with stress can backfire by causing anxiety, depressed mood, and other health problems.

Just as the mind can affect the body, the body can influence the mind. Massage can help us relieve stress and reduce anxiety and depressed mood. Massage has also been shown to reduce aggression and hostility, to improve mood and behaviour in students with concentration problems, and to lead to better sleep and behaviour in children with behavioural problems.

Massage has other therapeutic properties, as well. Regular massage may reduce blood pressure in people with hypertension and may lead to less pain, depressed mood, and anxiety and better sleep in patients with low-back pain. Massage can be helpful in easing the pain of arthritis and increasing endorphins, the body’s natural painkillers. The Touch Research Institute (TRI) of Florida, has conducted over 90 studies on the positive effects of massage therapy on many functions and medical conditions in varied age groups. Among the significant research findings are diminished pain, decreased autoimmune problems, enhanced immune function and enhanced alertness and performance. Many of these effects appear to be mediated by decreased stress hormones.

General health benefits of massage therapy:

1) Promotes deep relaxation & stress reduction
2) Relaxes muscles, relieves tension
3) Improves circulation & muscle tone
4) Relieves mental & physical fatigue
5) Increases sense of well-being
6) May decrease blood pressure
7) May decrease heart rate
8) May help to alleviate pain
9) Restore balance & increase energy
10) May reduce anxiety & depressed mood

These are just some of the reasons why at my clinic, I recommend massage therapy to patients and why I highly recommend our resident massage therapists Joanne Williams and Charlene Quincey. For more information about the benefits of massage please go to my website www.spinalcarecentre.co.uk

Happy Lawn New Year

March heralds the start of the lawn care year. Having said that it is still too early for many jobs so make a start with aeration and moss killing, ensure equipment is serviced and ready for use and get your shopping list ready for this year's lawn care.

Summary ‘to do’ list for now through March

• Reduce worm casting prior to mowing
• Treat moss with a Ferrous Sulphate
• Aeration - use spikes
• Light topping with the mower
• Turfing jobs

Shopping List

Angus Downcast - worm casting deterrent, Ferrous Sulphate - moss killer,
Grass Seed, Fertiliser, Weed Killer

Mowing the Lawn

Some of you will already have given your lawn a light New Year cut and with the potential for some slightly warmer weather this month, another cut, or your first cut, preferably on firm, dry ground may be required. It’s doubtful if this is the start of the mowing season just yet but it does offer the opportunity to tidy the lawn and check the mower is working as it should. Keep the cut high taking off just the very top.

Fertilising the Lawn

This is not necessarily the start of your fertilising schedule as weather can still bite with a cold spell. For most parts of the UK April is the time to start feeding though if March does warm up those in the southern half of the country may benefit from an early fertiliser application. If you want to give the lawn a colour and health boost WITHOUT stimulating too much growth, copy the green keeper and apply a turf hardener. This will help the grass resist disease and green it up nicely with the added benefit of blackening moss if used at the highest rate.

Weed Control

You should wait until April at least to use weed killer - May is better still - but manual weeding can be done particularly as the two weeds that are likely to be about this month are hard to kill at the best of times. Digging them out is about the only sure fire way of controlling them.

Fully Loaded Jackets

Ingredients

• 4 large russet potatoes • 1/4 cup butter • 1/4 cup sour cream • 1/4 cup chopped chives
• 2 scallions, thinly sliced, white and green parts divided • 3/4 c. grated cheddar
• 6 slices crispy bacon, crumbled • kosher salt • Black pepper

Method

Prep 15 min › Cook 70 min › Ready in 85 mins

1. Preheat oven to 400 degrees F. Prick potatoes all over with a fork or sharp knife and wrap tightly in foil. Bake until soft, about 1 hour.
    
2. Unwrap potatoes and cut lengthwise slits in the top of each. Carefully scoop out flesh from the centre of each potato into a medium bowl. Add butter, sour cream, chives, the scallion whites, half the cheddar, and half the bacon. Season with salt and pepper.
    
3. Spoon filling back into each potato, mounding it on top. Sprinkle with remaining cheese and return to oven until melted, about 5 minutes. Top with scallion greens and remaining bacon.

Headscratchers of the Month - February

I’m back again with some more riddles to drive you crazy in March. We have 6 more riddles this month, some that are sure to get your brains working overtime. Right, time to kick this off and as always we’ll be kind and give you a nice easy one.

David’s father has three sons: Snap, Crackle and _____ ?

If that was our stretches then we’ll call this one the light jog.

Can you name three consecutive days without using the words: Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, or Sunday?

Right we’re in full swing now so try these two riddles for size and see if you are up to the test!

The more there is the less you see. What is it?

What comes once in a minute, Twice in a moment, But never in a thousand years?

How are we doing so far? I hope you’re not all still on the first one! I have two more for you, so don’t give up just yet.

The more you take, the more you leave behind. What am I?

You will kick yourself once you see the answer for that one, however, this one is the hardest of the bunch! I’ll try and give you a helping hand make sure you read the question carefully!

What six letter word has an opposite meaning when it is reversed?

I hope you enjoyed this months riddles, next month we will have a logic problem for you, very much like Einstein’s Riddle which I know you all loved! See you next month!

Swim For Your Life

When was the last time you went for a swim? If it was either at the school pool with plasters and beetles floating on the surface or lounging around on a lilo then you’ve forgotten what you’re missing.

Swimming is wonderful. It can involve most of the major muscle groups, it strengthens and tones the muscles and bones and, due to the resistance of the water, it can burn up to a quarter more calories than similar movements out of the water. I talk with the zeal of the recently converted as I’ve only just begun to swim again regularly...and I love it!

Spend a little time looking for a pool that you like. If it’s too busy or too cold then you’re not likely to stick to a swimming exercise plan. I recommend swimming as an exercise to many of my patients, whether they are looking to improve their general fitness, training for a competition or looking for a suitable exercise for arthritic joints. Because swimming doesn’t involve you pounding on hard surfaces, you won’t run the risk of joint injuries associated with running or other weight bearing exercises.

However, if you do need to learn a good technique to avoid swimmers’ problems such as shoulder and neck pain or low back and knees problems. The best preparation for a successful swimming workout is to warm up by stretching the muscles in your neck, shoulders, legs and low back. Stretching increases flexibility in the muscles and lessens the chance of injury from strenuous contraction during swimming.

Start your swim gradually and build up to a steady pace. Varying the strokes you use helps ensure proper muscle balance and to prevent injury. Using a single stroke repeatedly can overwork one group of muscles and cause inflamed tendons (tendonitis).

Look down instead of ahead as you swim. If you only look forward, you can strain your neck muscles and compress the nerves. Don’t like water up your nose? Then get one of those nostril pincher thingies. It’s better than neck pain. I don’t recommend breaststroke as it involves too much strain on the neck as you crane your head out of the water. When you are nearing the end of your swim, slow down to cool down gradually. Stretching again after the swim will make it easier to stretch the next time.

If you’re not a confident swimmer, then treat yourself to a few sessions with an adult swim instructor – most pools will be able to recommend someone.

Go on – starting regular swimming sessions will make an amazingly rapid difference to your health and wellbeing.

 

Council & Charity Team Up To Tackle Rough Sleeping In Borough

Rough sleepers in Basildon are being offered help in getting a roof over their heads thanks to a partnership between the council and a leading homelessness charity.

As part of its commitment to prevent homelessness and rough sleeping, Basildon Council is working in partnership with homelessness charity, St Mungos, to deliver an outreach service to rough sleepers. The service, which is part-funded by the council, works by providing rough sleepers with essential services and supporting them into safe, secure and affordable accommodation.

Members of the public who see people sleeping on the streets and want to be able to help but don’t know what to do can now refer rough sleepers through the StreetLink service. By going to the StreetLink website or using the App you can now make referrals which experienced outreach workers follow up on their shifts. Shifts are undertaken either early in the morning or late at night and are focussed around known rough sleeping hotspots.

Cllr Anthony Hedley, Cabinet Member for Housing and Community Safety, said: “It is essential we continue to work with partner organisations and embrace innovative new ways of connecting with people as we strive towards tackling homelessness in the borough.

“It’s important we help people who sleep rough to get a roof over their heads and the support they need. I think it’s wonderful that SteetLink is making it so easy for the public to provide vital intelligence that could help a rough sleeper get the help and support they need.”

Petra Salva, St Mungo’s Director of Street Outreach Services, added: “The starting point for our work is that rough sleeping is harmful and dangerous, and that no one should have to sleep rough in this day and age. We work with people to find out why they became homeless and to connect them with services to get them back on track, as needed, into housing, into health services and into work opportunities.”

If members of the public are concerned about anyone sleeping rough, they can contact the national 24 hour rough sleeping referral line StreetLink on 0300 500 0914 or online at www.streetlink.org.uk.

 

Fifty Shades Darker - Movie Preview

In Cinemas 10.02.17

Starring Dakota Johnson, Jamie Dornan, Hugh Dancy, Eric Johnson, Jennifer Ehle, Luke Grimes and Rita Ora.

After breaking up with Christian, Ana is trying to move on from their relationship. But events turn ‘Fifty Shades Darker’ when he reappears, wanting her back in his life.

This time, Ana doesn’t want any rules, any punishments, or any secrets. But that might prove difficult as the demons in Christian’s past – and the other women he’s been with – come back to haunt him. They’ve just gotten back together, but will they be torn apart a second time?

Fifty Shades Darker is an upcoming American erotic romantic drama film directed by James Foley and written by Niall Leonard, based on a novel of same name by British author E. L. James. It is the second film in the Fifty Shades film series, and a sequel to 2015 film Fifty Shades of Grey. The film stars Dakota Johnson and Jamie Dornan as Anastasia Steele and Christian Grey.

Dakota Johnson and Jamie Dornan were spotted getting steamy in the romantic locations of Paris and Nice, and before that, the movie was set in Vancouver, Canada, where Dakota, who plays Anastasia Steele, was once again seen getting passionate with her sexy co-star.

You vs February

It hurts. You’re tired. It’s too early. You’re sore. The gym always plays obnoxious music. You hate getting sweaty. You feel ridiculous dressed like this. You look silly to all of these skinny, fit people. You never liked gym class anyway. Is this even making a difference?

Go ahead: Add your reason to quit working out to the list. You set a goal to get fit, lose weight and improve your health last month, and now you’re into the month where New Year’s resolutions go to die: February. This is when your workout stops feeling new and fun and starts feeling downright hard.

Want your New Year’s resolution to survive February? Want to keep it up long enough to see actual results and really change your life? So how do you get your head straightened out?

Find a Fitness Nemesis … er, Buddy
Having a fitness pal can be a positive, but it’s not for everybody. How do you know if it would be a good thing for you? Well, if your fitness friend outperformed you, would you…

a) feel discouraged and quit working out?
b) feel competitive and try to get the upper hand by the next workout?
c) not even notice?

If you chose b) or c), go get a workout partner. If you chose a), keep working out solo. If you chose Having a partner keeps you accountable and gives you additional motivation. If that’s not enough, you could ask your workout buddy (or buddies) to publicly shame you with embarrassing pictures on a website or social media if you fail to show up for your workout.

Get a Mantra
This trick comes from marathon runners and endurance athletes, but there’s no reason you can’t take this same strategy into the weight room or indoor cycling class. Choose a phrase, or even a single word, and repeat it when times get tough. One marathoner told The New York Times he repeats the phrase “pain is inevitable; suffering is optional” over and over again as he taps out 26.2 miles. Need a few more examples?

“You don’t have to feel good to run fast.” “Sweat is your fat crying.” “Bigger, stronger, faster.” “Go hard or go home.” “Pain is weakness leaving the body.”

Focus On The Process
Say you want to lose 15 pounds. When you step on the scale, will it inspire you to work harder? Or will it remind you how far you have yet to go? And how many nagging reminders can you take before you throw your hands up and quit?

If standing on the scale every day motivates you to get better, by all means, do it. But if measuring yourself every day leaves you feeling discouraged, for goodness’ sake, stop doing it. Instead, focus on what you have to do to achieve your goal: exercise and eat better.

Real results come when you execute your plan over the long term. In an ideal world, you’ll even come to enjoy it. And when that happens, goal or no goal, you’ll keep doing it.
 

 

 

Spring Is In Sight

This month there are signs of the approaching spring, with bulbs appearing and wildlife waking up as light levels and temperatures increase. There’s plenty to do indoors this month to prepare for the season ahead. Outdoors, as the garden comes to life again, it’s time to prune shrubs and climbers, such as Wisteria as well as evergreen hedges.

Top 10 Jobs This Month

1 Prepare vegetable seed beds, and sow some vegetables under cover

2 Chit potato tubers

3 Protect blossom on apricots, nectarines and peaches

4 Net fruit and vegetable crops to keep the birds off

5 Prune winter-flowering shrubs that have finished flowering

6 Divide bulbs such as snowdrops, and plant those that need planting ‘in the green’

7 Prune Wisteria

8 Prune hardy evergreen hedges and renovate overgrown deciduous hedges

9 Prune conservatory climbers such as Bougainvillaea

10 Cut back deciduous grasses left uncut over the winter, remove dead grass from evergreen grasses