Fit For Life Blog

New Year New You or the same!!!!!!!!!!!!

2008-01-14T09:44:00.000Z

Each year we start off with such high hopes of a good one, but what a time of year to make decisions about your life. We are heading into the darkest days of the year, finances are at an all time low, and the weather is crap, yes crap!

What are we going to do? My advice is to take advantage of this time, you probably have no money to go out! great!

One you will save money,
Two you will probably see your waistline go down as a result of the lack of calories.

Now you know what it is like, you dont want to walk the dog in the dark,and hate going out a getting wet so the dog puts on weight too!!

Seriously, now is the time to go to your library and take out some DVD'S and Video's not films but fitness ones, you may not even have to pay for them and when you get bored, yes you know what i mean, after doing it once or twice, well take it back and try another one. Result more calories burnt off more weight lost.

When the sun shines no i mean it when it does for the brief hour of the day get outside and go for a walk, the rays will help to stop SAD and give you some much needed vit d and the fresh air will be good for the lungs and oxygen on your face good for the skin, but dont forget the suncreen factor 15 we dont want to look older and and the dog! . Oh yes a walk is good for heart and lungs and yes you might burn off a few more caloires.

So how to lose weight and start the new year with easy to follow regimes:

1. Reduce or cut out alcohol for at least 6 weeks ready for FEb 14
2. Spend some time on your beauty regime at home ready for Feb 14th?
3. Get outside on when the sun shines
4. Go to your local library and utilise their DVD's

So January will come and go, the money saved will help to pay the credit card bills, you will be looking good due to early nights, less alcohol. You will be fitter and healthier. All this is achievable as there wont be any distractions will there? No one else will go out either they are broke too.

Here'e to FEb 14th i will wait with baited breath, will this year be the year I get more than one valentine card.

Winter is here!

2007-11-13T12:50:00.000Z

Now is the time to seriously take out winter maintenance on your hands and feet!

Winter weather can be harsh on your skin and nails. Skin becomes dry, rough and chapped and nails can appear dry and flaky, which leads them to be brittle and snap. Regular maintenance can help combat these problems and keep your nails in the best possible condition until the spring.

Regular manicures are essential to help keep dry skin well exfoliated and new skin replenished and moist. Nails will benefit from regular shaping and help to prevent fraying and flaking. Maintenance of the cuticles will cut back on hang nails and splits and tears that can lead to infection.

By investing in a good manicure treatment like Jessica’s “Nourish” and “Phenomen Oil” to massage around the cuticles. Then using Jessica’s “Hand and Body Moisturising Emulsion” on hands and feet. These treatments will nourish and help prevent hands and nails drying out.

With your feet still treat them as if they are on show as the Christmas parties will be upon us soon. Try a good heel repair cream Jessica Zen Spa range “Intense Heel repair” is excellent for the hard skin on your heels but also calluses, hard or dry skin on elbows, knees and fingers.

Don’t neglect your hands and feet this winter; you never know when you will need them!

Sue Gardner

Why weight?

2007-11-13T11:56:00.000Z

I want to lose weight!

Nothing that is worth having and keeping ever came quickly or easily. Especially in today's environment where everyone is after the latest labour saving device and junk food has become the staple diet.

You make the choice whether you will accept this or stand up and fight it. How you interact with your environment is completely up to you!

We know that permanent weight loss may well be the hardest thing that you have ever attempted. Just take time out to think what you need to do to achieve your goals and write them in a truth diary.

If I asked you to rate on a scale of 1 to 10, (1 being easy and 10 being the hardest thing you’ve had to do!). Where would you rate losing weight and keeping it off?
(Most people will probably be at the top end of the scale).

If you need help Bodyworks weight-management courses will help you achieve sustained weight loss and empower you with how to do it without following diet sheets.

Stop being a puppet controlled by diet. You can all achieve your goals with simple help and knowledge.

Jessica Nails

2007-11-02T15:29:00.000Z

Jessica nail cultivators believe in natural nail care. Jessica herself has a unique understanding of the importance of what it takes to achieve and maintain naturally beautiful nails.

Each individual nail type is treated differently because nails are not alike. Every person will have nails that differ from each other just like hair and skin. It is impossible to treat all nails the same and keep them healthy.

I believe that the JESSICA NAIL treatments are about getting your nails back to the natural nail look and to stop having to have false nails, acrylics etc which can damage the nail with prolonged use. The system will help dry, brittle, normal or post acrylic nail. This nail system has the ability to treat specific problems. Moreover, health is an essential part of nail and skin care; and so all the products are specifically developed to maximise the natural healing powers of the body and promote well-being.

Here at Fit For Life Uk Ltd we believe in having products that improve your look in a natural way. I searched high and low for a nail system that would help e.g. gardener’s hands, bitten nails, poor quality nails and the Jessica system ticked those boxes.

For those of you with hands and nails that cause you embarrasment, have a Jessica nail and hand treatment. The nail cultivist will set your nails on the road to recovery.

Sue Gardner

Coeliac Disease and Fitness!

2007-11-01T10:59:00.000Z

We are all becoming aware of what gluten intolerance implies and what products we can eat that exclude gluten from the diet. All confirmed Coeliacs should become a member of Coeliac UK as you will get all the help you need in how to adjust your diet, what foods you can eat and how to help with funding the society to bring more help to you and new coeliacs.

I have been diagnosed since 1963 I was only just over a year old when the doctors confirmed to my mother what was wrong with me. I was one of the lucky ones, early diagnosis and being brought up on a farm meant that i had plenty of fresh veg, fresh milk and home grown meat. I had loads of energy but if i ever slipped and was "naughty" i usually became tired and had an upset stomach. Over the years it has become apparent to me that to stick to the diet is the most important part of my lifestyle otherwise I do not have enough energy to exercise and keep healthy. I have been extremely lucky and had a pretty healthy life and had two children with no difficulty. (sticking to the diet is important to help with conception). Since 19 96 I have been self employed as a Fitness instructor and now have expanded my business and opened up a premises in my local town Leominster Herefordshire.

I teach fitness classes in a local leisure centre, have a salon and present weight-management courses for locals and weekend visitors. anyone who has been diagnosed with ceoliac disease knows that after years of feeling low and ill all of a sudden they have energy and in some cases start to put on more weight than they need. If people want to lose weight for health reasons, to maintain weight, get fit please do not hesitate to contact me "Sue" at http://www.fitbodyworks.com/

You can rest assured that you can ask questions about exercise and healthy eating options and given answers by a ceoliac like yourselves. If you need technical questions asked about your condition my advice is to go to http://www.coeliac.org/

What are Carbohydrates?

2007-10-31T11:21:00.000Z

We are always bombarded with so much information that we tend to say I don’t understand this so how can I start to eat more sensibly.

I believe that we all need small amounts of information given in easy to understand formulas.

Carbohydrates are the main source of energy for working your muscles. If you take in too many and do not expend your energy by being active you will store the excess as FAT!

There are two main sources of carbohydrates – starch such as cereals, pulses, rice, potatoes. Also there are sugars such as milk, fruits, jam, confectionary, table sugar and some soft drinks.

Starches account for almost 60% of total carbohydrates and sugars around 40% (average British Diet)

Why do we put on weight when we eat or drink too many carbohydrates?

An inactive person can only absorb calories at 2 per minute compared to an active person who can absorb between 3-8 calories per minute (these are only examples to aid comparison) We all burn fat even when we are sedentary, but, if we fill up on too many sugary drinks or sweet foods our body stops burning the fat and uses the energy in your consumed foods first. As there is a surplus of energy if your muscles and liver do not need it, the extra will be stored as fat.
So, too much energy in the diet with little or no exercise can lead to you becoming overweight irrespective of the type of food eaten.

The most important thing to remember is that if the amount of calories consumed are above the amount of calories needed to live and exercise on you will put on weight.

Sue Gardner

New Business

2007-10-15T15:17:00.000+01:00

One the easiest things to do is to have an idea and think that it will work. One of the hardest things is taking on that idea and making it work!

Planning a new business venture is the key to success but also having knowledge and experience in the field is important too! It is almost without a doubt a very stressfull time even though you are full of anticipation and excitiment. Most always go over budget as the small incidentals like leaflets, bags, fittings and fixtures all seem vastley more expensive than you anticipated. But taking on the idea and commiting to it shows true spirit and commitment.

When many business open they neglet the importance of marketing and the cost that it will involve. How many times have you heard that an unsuccessfull shop closing down says that no-one came into the shop or a service business said they had few calls ect. Yes some can be down to location, lack of market research, but if your potential clients dont know where you are, or what your product/service is they are not going to call!

When starting a new business it is important to know that you can afford to stick at it and pay the bills for at least a year or so, because it takes time to bring in new business and build up a name for yourselves. You must though get help if at any time you are struggling and do not see that the business is going to work, people from the outside can usually see what is glaring obviuos to bring in more business or take away something that is not working. Remember is it better to have a bit of humility than to fail at what could be a potentially great idea.

Having just opened my Limited company business this is a new eara for me. I have been in the industry as a sole trader for 10 years and already have a good client base. also it is important to get advice from people who manage companies and are successfull in their own field. Join a netwroking group and a people in busness group, you will be amazed how much business will come from other business people as we all want to help each other.

Good luck if you are setting up a business and to those who are already running their own successful businessess, spare a thought for the new guys on the block! and if you had help give them a hand too. A few words of encouragement go a long way. To those who are setting up, listen to your peers not to those who are negative, take on any advice, but it is your choice whether to act on it or not.!

Good Luck
Sue Gardner
HND Business Management and Marketing

How to look Good!

2007-09-14T15:55:00.001+01:00

Do you know how to look good?

The answer is very simple - body language!

A person who likes themselves, feels confident and takes regualr exercise will always walk with an air of confidence. I am not talking about cocky people they always have something to hide. But people who are happy in their skin, they give you eye contact and smile when you talk to them. They walk with an air of liking their bodies no matter what size or shape.

Everyone can achieve this, quit worrring about what others say and do and look within, do what you want to do. Even though it might seem strange to others, if you are comfortable and are not hurting or insutling poeple with your mode of dress go for it. Look iin the morror naked and see what is good about you not bad and dress accordingly.

I know for some this may seem impossible but hang around with positive people and you will soon build up confidence, it will rub off. Ditch negative and people who drain you with your problems, rise above it and then you will be able to cope with your needy friends on your terms not theirs.

Sue Gardner

Moving on!

2007-09-14T15:53:00.000+01:00

We all get stuck in a rut and think that we are doing the right thing staying safe. But is safe happy? is continueing to go down the same path the right thing for you?

One day something triggers that and you suddenly see that you are holding onto the past or material things but you are not moving on! My friends have told me that i should but to no avail. Then one day I was innocently shown by someone who had little, but a huge heart and a happy demenour, who had been through hell and back and survived. That you do survive is a positive, but be happy with that new knowledge.

Move on, your choice of type of move but what an exciting one. New start, declutter, sell up, change friends, new job the list is endless.

I am moving on slowly excitingly, and it does empower me, make me a better mother, lover, friend.

Sue Gardner

Flat stomach not!

2007-09-14T15:51:00.000+01:00

There are many other ways of increasing strength and tone in your stomach without doing situps by using your legs and pilate type moves. People think doing lots of situps will make them lose wieght on their stomachs, this is a misconception, yes you will lose some inches, yes you will become alot stronger but you will not lose the flab on a stomach by just doing situps. You cannot also spot reduce when you lose wieght or size it usually goes from all around your body.

What you need to do is:

Start doing more aerobic exercise e.g walking, running, aerobics, cross trainer, rower to name a few.
Look at what is going in your mouth if you putting more calories in than you are burning off you will not lose any extra fat.
I dont agree in fat free diets or any diets but make sure that you not eating too much high sugar meals and that includes sweetners. Just try and stick to mainly savoury food that is grilled, boiled, and loads of veg and only a fist size of carbs each time you eat them e.g rice, potatoe, pasta.
No fizzy drinks at all they are soooooooo bad for you. Squash, sparkling water are ok.
Reduce alcohol intake it is very fattening.

Hope this helps email if you need more advice.

Sue Gardner

Getting back to training after a serious operation/illness/accident

2007-09-14T15:49:00.000+01:00

As you are aware you have had a serious operation and you must start back slowly to allow your body to adapt to exercise. Where you a regular exerciser before the opeation? and how long have you been unable to exercise. Alot of Doctors Surgeries have a GP referall system where they refer you to a gym and the instructors are qualified in getting people who have had a major illness, operation, accident back on track. It can be funded as well so you dont have to pay as much (this may change from area to area)
So:

Contact your local GP ask about GP referall.
If that is a dead end go to your nearest gym and ask them if they have qualified staff to deal with your problem.
DO NOT try to do any training without getting advice from a fitness instructor or personal trainer.

Start really slow as if you have never trained before. Building up walking will improve your heart and lungs, strenghten your legs and loosen you up. Try do build up to 30 mins every other day. When you are doing that you can start introducing your hand weights on your walk.

Walking is weight bearing exercise. To imporve stomach tone start holding it in when ever you can to work on your central core stability.

No sit ups yet!!!!!!!!!!! Wait awhile 1-3 months then the next phase can begin.

Sue Gardner

Weekenders Clothing

2007-09-14T15:48:00.000+01:00

Just been to the weekenders fashion show. Very inspiring. I have been selling weekeners clothing and am a Fashion Co-ordinator for 10 years and just play at it but have decided to build my business up and make more money on it. If you want a part time job selling cloths and wearing them, even one party a week could make you £120 a week. Your choice if your are interested look on the weekenders site http://www.weekenders.com/ and click on the uk site. Then come back to me and i can tell you all about it. The outfit i am wearing was the weekenders fitness last summer, sexy but there was a more descrete one for the descerning lady. Remember love the cloths, wear the cloths, people just want to buy them, trust me when ever i wear an outfit someone comments and buys something. Want some extra cash and a social life. Try it! As a single mum i get cloths that look good on me and will fit any size or shape. I can afford to buy more, pay my mortgage or anything you want out of it. Your goals, your dreams.

Sue Gardner

Friday Workouts

2007-09-14T15:47:00.000+01:00

How many of you out there have been to a class to exercise tonight. It is a fab way of starting the weekend. 6-7 workout go home then the party workout. You feel great because you have done something positive and now you can enjoy getting trashed or going for a good meal and still burn a few m,ore caloires. Did you know that your metabolisim is still burning hard up to 2 hours after a workout. Word of warning eat some carbs, a bananna or a squash you want the body to burn off fat not your muscle. Remember Carbs just a small amount up to 2 hours after class. Water then alcohol in that order if you must. It works for me!!!!!!!!!

Sue Gardner

Welcome to my blog

2007-09-14T11:03:00.000+01:00

From time to time I will be posting news, articles and advice on how to manage your weight, look good, feel good and generally invest in your body's future.

Watch this space! - Sue