Friends2fitness Caithy Walker
MEET THE BODY WOMEN'S HEALTH 2016 FINALIST:
She fought through pain to make it to the final - Please vote for her?
Caithy Walker - the body 2016 - Womens health UK
After being diagnosed with an incurable back condition, Caithy Walker fought through the pain and taught herself to run again.
JOB: Secondary school teacher.
Want to know more about Caithy? Watch our interview with the fitspo at this year's judging day.
read more: http://www.womenshealthmag.co.uk/magazine/the-body/5789/the-body-2016-finalist-caithy-walker#ixzz4Pe09V08x
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the nation and in some cases the world gets larger, by which I mean it's
health, wealth and general condition of all of us is affected by body weight or
more accurately BODY FAT.
expectancy now is still an awful lot longer than many years ago but not due to
the way we live. Imagine how long the caveman may have lived with current
medicines available and advanced clinical technology? This on top of their more
natural diet and exercise needed to survive. Most of us now live longer despite
our life styles not because of them.
not going to harp on about the obvious cost to our health service etc, but you
only have to spend half an hour at your local hospital to view the thousands of
people seeking treatment. What percentage of these have ailments at least
influenced by lifestyle choices if not caused by them? The smokers crowded around the doors,
youngsters with sugary drinks and obese young couples in mobility scooters queuing
for their Greggs.
why, when we all clearly know the positive and negative impact of diet and
exercise, do we largely ignore them?
of listing some, take my example. Right from my early twenties I have been
prone to add or lose body fat in short periods of time. In fact, I am writing
this now to change my mindset and kick
start a good few months of positive actions, purely because of other life
episodes recently allowing my focus to drop. But when you think that my
cardiologist has told me many times that my exercise and lifestyle have kept me
alive, why would I let things slip? Even more importantly, why when I have
studied and learned all that I have on fitness, would I allow myself to add
simple answer is living. Life is always going to throw in a curve ball; stress,
work, women, men, kids, adults. Socially, these days life is so much about
drinking and eating. How many times have I written Food is for Energy not
Entertainment? Well, many of my close friends and family will seriously
disagree with that statement and I am a little inclined to agree but still we
need a balance. It mustn't just be about consuming as much as some of the
fashionable buffet style establishments are willing to allow us to. Quality
should always surpass quantity.
with all my knowledge and experience in these areas, I can allow myself to
lapse into overindulgence and under activity, then why should I deem myself fit
to judge any of those people at the hospital I talked about previously. Every minor
detail of daily life affects how our brain and body functions. Some of those
people could have recently lost someone special, have a terminally ill child or
even a less drastic, broken limb. Think
back to how a major event in your life, be it positive or negative. Has had a
massive effect on your weight. Lots of us lose or gain body fat either during
or after similar times.
to lose body fat.
I go into the details of exercise, diet and routine. I want to touch on some
points from a book I have just read. I never expected 'No Nonsense', an
Autobiography by footballer Joey Barton to have anything like as much thought
provoking material in it as it did. Before, during and after digesting this
fantastic account of a young scouse guys journey though early adult life in and
out of football. I still can't decide if I like or dislike him. But that's just
it. I can't, won't and don't need to.
Can't because I don't know him well
enough from his book, social media and general media. Won't for those same
reasons. But more importantly don't need to. One of the important points Joey
makes in his book is our need to judge others. Forget the glass houses
scenario. What I mean is why do we need to like or dislike and form opinions on
people we know so little about. This not only takes me back to the people at
the hospital whom we so often judge but more often the people a lot closer to
us. Use your wife, husband or partner now as an example. Do you love or even
like every single thing about her or him, all of the time? Of course not, you
don't even love every aspect of yourself.
What we do is love the important parts and
forgive the differences. The same needs to be applied to others. Take the
pluses from people around you and except the differences. From that life will
be so much more positive and with so many more acquaintances you will broaden
your horizons and knowledge.
will reflect on other aspects of the book soon but the relevance of the the
last paragraph to me are these 3 points.
encourage positive thoughts and actions. See my website
is key. From people, people learn.
happy mind makes for a happy body.
then. Down to the facts. How to lose BODY FAT.
is where we come back to the quote. Food is for energy, the fact is, the only
way to lose body fat is to consume less calories than you burn. It doesn't
really matter where your calories come from, as one calorie is one calorie.
Well, perhaps not as simple as that, and using the car analogy again, the
better the quality fuel you put into the
engine, the better it will run. By now we should hopefully all be aware of
previous misguided information given to us by government medical officials
concerning fats and sugars. If not then please, take time to read the article
at the end of this paragraph .Fat in foods is not so much the negative
substance we were lead to believe. The biggest cause of body fat is SUGAR. We
need good fats such as nuts, avocado and dairy product for our body to survive.
Even more scary is the fact that the body is so clever that if we deprive it of
fat then it will hang on to any stores it has, hence that muffin top over your
jeans you never seem to shift. Simple carbohydrates (sugars) found in most
pre-produced products,our body uses the energy required and then stores the
remainder as fat.
worse for me: fat or sugar?
dietitian Victoria Taylor says:
question has been a hot topic in the press, with arguments raging back and
forth, but it shouldn’t be a choice between the two.
have good evidence that there is a link between saturated fat and raised
cholesterol levels, while there is also an issue in relation to the amount of
sugar we eat and our weight. This means that, as well as cutting down on foods
high in saturated fat and replacing saturated fats like butter with unsaturated
fats like rapeseed, olive or sunflower oils, it’s important to keep an eye on
the amount of added sugar we are eating, or that is in our drinks, so that we
don’t end up consuming too many calories.
diet consists of foods from five different food groups: fruit and vegetables;
bread, rice, potatoes, pasta and other starchy carbohydrates; meat, fish, eggs,
beans and other non-dairy sources of protein; milk and dairy foods; and foods
and drinks high in fat and/or sugar, and it’s better for us to focus our
attention on the overall balance of these.
we are eating too much of one food group, then it means there is less room for
another in our diet. So rather than focus on cutting out, think about what you
could be eating more of.
your fatty and sugary snacks for fruit and vegetables and have good helpings of
these at mealtimes too. Go for low-fat milk and dairy products, ditch the white
starchy carbohydrates for wholegrain versions, and choose pulses and fish
instead of processed or fatty meat, for example. You will be well on your way
to a healthy balance that is low in saturated fat and added sugar.
our list of surprisingly sugary foods
our infographic showing how much sugar is in different foods
6 things you didn't know about sugar
Taylor is a registered dietitian with more than ten years’ experience. Her work
for the NHS focused on weight management and community programmes for the
prevention of cardiovascular disease. At the BHF she advises on diet and
back to Joeys book quickly. A friend of his, Steve Black, introduced him to
Kaizan, a Japanese concept mainly used in businesses like Toyota. I was
previously made aware of this means of continuous improvement, back in 2006. I
have dipped in and out of the concept but really wished I'd have used it more. Kaizan is is all about
continuous improvement using short incremental steps, making minor adjustments
for small improvements. Take this out of business and into everyday life, so
for example, how easy would it be to do 10 press ups a day ? Or 15 Squats. What
about cutting out one weekend night of drinking or dropping a takeaway once a
week. Small steps towards a bigger goal.
key point is planning. My clients best results come from a plan or program, in
fact so do mine. How often have you walked into the gym without a clue of what
you intend to do, these sessions become disjointed and miss directional. With a
program, its structured, pre-prepared and you are ready to go. The same goes
for food, plan and prepare your food. All these things are small incremental
steps towards a bigger goal. You probably didn't add the body fat in a few
weeks so don't expect to lose it in days.
for calorie counting, every man and his dog seems to currently use a Fitbit or similar device to count steps or
calories burned. If I had a £ for every person that says to me " I've only
burned 200 calories on that treadmill, that's not even a kitkat ," or
similar,I would be a rich man. Rubbish,
The devices are only as accurate as the information you put into them.
Even more importantly, exercise and your metabolism is well compared to an
oven. Turn up the heat by exercising and your body continues to burn more
calories after you finish and start to recover. Repairing muscle can use more
energy for hours after training. Just like the oven stays hot, your body
continues to recover. So those 200 calories burned on the exercise machine can
turn into 400 or 500.
recommend you ask a local pt or nutritionist to work out your metabolic rate
and apply a current rate of exertion. This gives you a good starting point to
your recommended daily energy intake.
Then gauge you calories consumed using my fitness pal or similar. Drop 200 or
250 off your daily intake and guess what? Over a week that's between 1400 and
1750 calories. SMALL INCREMENTAL STEPS.
One of the easy ways to lose those few calories
daily is by substituting something not so calorific for some of your high
many peoples weight and fat problems are caused by the sugars in alcoholic
drinks, empty calories with no nutritional value at all. A perfect example of
the fat/sugar argument. Beer, wine or spirits contain little or no fat but we
all know how they affect the belly area. My best time for weight and body fat
management came when I had a 3 year spell of alcohol abstinence, completely tea
why would I start drinking again? The simple answer again is life, parts of
life for me became boring. Party's or social events were not really the same
and friends said "you've changed." Originally it was a few beers,
once a month maybe but more recently and yet again due in my eyes to major life
events, Personal reasons not for this blog. But things like House
moves, holidays etc, My social activities have also increased, with which comes
alcohol as well as food. So believe me, I'm no different to anyone of us and
yet again I need to change. Not so drastic this time but small incremental
steps towards the bigger goal. This is easy done by restricting myself to small
amounts of alcoholic drinks for social nights not every weekend night or even
all think we know what exercise is and how to exercise but I disagree. Many
times I am asked, "why can't I lose weight? I walk 4 miles a day with the
dog." Or very similar questions. That is an activity our body should do
naturally. We are designed to move, not to sit or lay. Exercise is about
building up a sweat and getting the heart rate elevated. Optimum fat burning is
estimated to be at about 80% of our maximum heart rate, your rarely achieve
that walking the dog. There are basic equations to estimate maximum heart
rates. See below but again, one session with a PT doing a stress test or
similar will give you more accurate assessment.
art is to exercise smart rather than long. I am not necessarily selling my
services here but taking out an exercise plan with a good PT can be hugely
successful. Even if you think you exercise well, a professional trainer can get
you those hard to reach results. Jessica Ennis or Mo Farrah hire their trainers
not because they are better athletes than them but because they have the
knowledge and skills to improve performance and results.
smart to me, means HIIT, high intensity interval training. Don't get me wrong
slow steady state exercise has its place, especially when training for an
endurance event and I love nothing better than my Sunday run club 10km or more,
but on its own the benefits are limited. Unless you incorporate some hill
sprints or similar the heart rate will probably only be about 50 to 60 %. HIIT
allows you to get the heart rate elevated to a higher level that you couldn't
maintain for longer periods, short periods of rest then allow you to go again.
A 20 minute high interval session can have as positive an affect as an hour out
cycling or running.
next 4 weeks training plan.
AM Run club. Slow steady state
PM 20 press ups. 25 lunges
each leg. 30 squats. 10 minutes
James six pack abbs workout.
AM 20 minutes treadmill
PM. Chest Session.
sets flat bench press dumbbells. Heavy 30 plus kg
4 x 25 reps pec deck endurance sets. 65% 1rm
x 8 reps cable flys.
x 10 reps Arni pull overs.
x 10 reps standing chest press cables.
x 8 reps incline bench press.
AM 20 press-up. 25 lunges each leg. 30
squats. 10 mins Adrian James 6 pack abbs. (See above Link)
PM 10 minute Wattbike
challenge. Leg session.
x 15/12/10/8 heavy reps. Leg press
x 10 sets calf raises.
x 25 reps leg extensions 70% 1rm
x 10 reps each leg. Bulgarian split squats.
x 25 reps seated hamstring curls.
x 100 reps body weight squats.
AM 4 x 25 reps press ups.
PM Back session
times wide arm pull ups too failure.
x 25 reps latte pull down. Wide over hand grip
x 25 rep inners underhand grip
x 8 reps dead lift. Heavy.
x 8 reps reverse cable cross overs.
x 25 reps seated row.
AM 4 x 25 reps. Sit ups.
PM 10 minute Wattbike challenge.
muscle groups. Biceps and triceps.
25 press ups. 20 lunges each leg. 100 squats
PM. Active recovery, 20 minutes
walk, cycle or swim.
AM. Shoulders session.
x 8 reps seated dumbbell shoulder press heavy.
x 10 rep shoulder circuit light dumbbell.
Continuous, front raise,lateral raise. Rugby balls, crucifix, standing
x 8 reps superset. Barbell press 8 behind head 8 in front.
x 25 lateral raise cables.
x 8 dumbbell shrugs. Heavy.
The Man In The Glass
Peter Dale Wimbrow Sr.
When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.
For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.
He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.
You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.
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you enjoyed the read and good luck with your training.
Martin Personal Trainer
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