Do yourself a favour and do something different!

One of the most frustrating aspects of being a Fitness professional is seeing such inconsistency in peoples training regimes and diet.  I am forever hearing next week is the week I’m going to sort my food out; on Monday I am going to stop drinking so much; after my holiday I am going to take my training more seriously etc.  

This table from Stanford University’s psychology research department makes interesting reading and can shed some light on why people seemingly find it so difficult to add an exercise or healthy diet regime to their life,  give up a bad habit or break away from self destructive behaviours that affect their overall health. The table highlights the fact that not enough focus is on recognising or understanding how much our behaviours, therefore our lives are controlled by habits.

	Stanford University’s Top 10 mistakes in behaviour change
1	Relying on will power for long term change
2	Attempting big leaps instead of baby steps
3	Ignoring how environment shapes behaviour
4	Trying to stop old behaviours rather than create new ones
5	Blaming failure on lack of motivation
6	Underestimating the power of triggers
7	Believing that information leads to action
8	Focusing on abstract goals more than concentrating on concrete behaviours
9	Seeking at the outset to change the behaviour forever
10	Believing that behaviour change is always difficult

It is human nature to think that we are all in control of our lives and all of decisions and behaviours are completely rational and all of the choices we make are conscious.  The truth is that they are not; our brains may only make up 2% of our body-weight but they consume 20% of our energy resources.  It has also been shown that willpower behaves like a muscle in the sense that it burns more energy and can get tired when overused, which suggests that it is natural for the brain to want to conserve energy.  A way this can happen is to run on auto-pilot and just do what is comfortable and requires less thought.  

Our lives are run by habits, so when it comes to changing your diet, or committing to an exercise regime or giving up drinking or smoking it is no wonder so many fail at the first hurdle as they are battling against environmental triggers that they don’t know exist.  The good news is there is something you can do to help.  It is quite simply learn new behaviours and create new brain connections by doing something completely different.

Professor Ben Fletcher, Head of Psychology at the University of Hertfordshire has spent his career researching this field and has overwhelming evidence that shows that when people commit to trying new things it opens their mind to change, which has a positive effect on breaking habits, losing weight and making sustainable long term changes.  It can even improve your creativity, work productivity and overall enrich your life.  

Professor Fletcher advocates “Do Something Different” interventions that require people to come out of their comfort zone and take part in seemingly innocuous tasks such as eating different food, reading a different paper, watching new television shows, walking a different route to work or striking up conversations with new people. The result of these interventions is a mind that is open to change, as he puts it, you learn how to use the other 9/10ths of your personality.

Remember, Einstein defined insanity as doing the same thing over and over again and expecting a different outcome.

So, if you have been struggling in 2013 to keep to your health goals, my advice is to mix it up and do something completely different and help improve your chances of success!

For more information and guidance on how to change your health behaviour and build a successful exercise regime contact James directly on james@hutchisonpt.co.uk or enquiries@aayou.co.uk.

How much Protein do I need in my diet?

PROTEIN! PROTEIN! PROTEIN! This used to be the war cry of the free-weight section in the spit and sawdust old school gyms.  It then got hijacked by any 16 year old lad who could fit into a top-man tank top and who wanted to “bulk up”.  It is now common terminology for all gym users and most people on a diet.   

So what is protein, what does it do and how much do we need in our diets?

Protein is a macro-nutrient that is made up of carbon, hydrogen, oxygen and the all important element nitrogen, and is often known as the building block of life;  in-fact the word protein in fact means "of primary importance".  They are essential for;

• Growth and repair of teeth, hair, bones and muscle;
• Transportation of oxygen around the body;
• A source of energy (a gram of protein is 4 calories);

So you can see that for the body to work efficiently eating protein is a must for all: males, females, adults and children.  However with the advent of high protein diets it must be explained that excess protein is bad for the body.  Unlike carbohydrate and fat, protein cannot be stored in the body as energy, therefore it needs to be broken down into waste produce; 

• The nitrogen element of protein gets converted into urea and passed out in our urine, which can over work the kidneys and cause dehydration.  
• The acid elements get converted into carbohydrate, which when in excess will be stored as fat.
• Bone strength can be affected as a huge amount of calcium is lost in urine.

The national research council recommends 0.42g of protein per lb of bodyweight, but as with most government lead research the numbers are based on averages, therefore personal circumstances should be taken into consideration before working out how much protein you should consume.  For example a study by the American Council of Sports Medicine recommends that strength trained athletes should consume 0.5-0.8g of protein per lb of body weight for the best performance and health.  In essence the more active you are the higher amount of protein you need for optimal performance and repair of muscles.  If you are pregnant, recovering from illness of an elite athlete then you would use the highest figure.

So for example a man of 180lbs (12 stone 12lbs) who exercises 4-5 times a week at a high intensity will use a number at the higher end of the scale such as 0.70g per lb of body weight;

180 x 0.7 = 126 g of protein per day.

Or a woman of 140lbs (10 stone) who is a moderate exerciser 3 times a week would consume 0.5g per lb of bodyweight.

140 x 0.6 = 70 g of protein per day.

It is a common misconception when working out what protein foods to consume that the whole of the fillet of fish or chicken or the whole beef steak is protein.  For example when I asked a client to eat 80g per day of protein they thought that that would be 1 chicken breast; in fact 1 chicken breast only has approximately 26g of protein.

Here is a chart with some common protein foods and their approximate values;

Tuna steak (baked)        113g = 34g protein  - 1 steak

Rib eye steak (baked)    113g = 32g protein  - 1 steak

Minced beef  (fried)       113g = 32g protein  - 1 serving

Chicken Thigh (skinless) 100g = 28g protein  - 2 thighs

Chicken Breast (skinless) 80g = 26g protein  - 1 breast

Salmon Fillet (baked)     85g = 22g protein    - 1 fillet

Cod Fillet (baked)          90g = 21g protein  -  1 fillet

Protein Shake (1 scoop) 25g = 20g protein  - made with water

Protein Bar                     50g = 15g protein   -  1 Pulsin sport bar

Lentils (cooked)             100g = 9g protein   - small serving

Kidney Beans (cooked)  88g = 8g protein    - small serving

Spinach (raw)                 30g = 1g protein    - small serving

1 large hard boiled egg           = 6g protein

This list is just an accumulation of some common protein foods and does not list all.  I have only included a few vegetable proteins, but it is important to point out that although meat, fish and poultry have higher protein quantities per serving they do not provide essential fibre into your diet.  Therefore it is important to consume your proteins from various sources including meats, fish, poultry, nuts, beans, lentils, rice, breads and grains such as quinoa.  When eating vegetable proteins it is important to combine foods to create what is called a "complete" protein which can then be used by the body more effectively.

So an example of a meal plan for the previously stated 180lb man who needs 126g of protein in his diet per day;  

Breakfast:  2 hard boiled eggs (12g protein), 2 slices of rye bread toast (5g protein)

Snack:  Protein Bar (15g protein)

Lunch:  1 Tuna steak (34 g protein) with steamed green vegetables (3g protein)

Post workout snack:  Protein Shake with 250ml water (20g protein)

Dinner: 1 chicken breast (26 g protein) with a large portion of raw spinach (2 g protein) and a portion of mixed pulses (9 g protein).

Total Protein = 126 g

For more information on how to plan an optimal nutrition food plan, contact me at the All About You studio; enquiries@aayou.co.uk or directly; james@hutchisonpt.co.uk.

Why Pilates is the best exercise for pregnant women.

For many women the thought of exercising during pregnancy can cause confusion; should we continue with what we were doing? Is it too much impact on my body? What if I haven’t done any exercise before? Can I lie on my back? Is it safe...? These are just a few examples of the many questions fitness professionals are asked by their clients when they become pregnant.  In short the answer to this question is yes, you can exercise during pregnancy as long as you stick to some basic guidelines;

1.  Do not exhaust yourself
2. Keep the body temperature and heart rate under control
3. Keep hydrated
4. Do not lay on your back after 16 weeks
5. No contact Sport or activities that can risk falling over.
6.  Make sure you get the advice of a qualified professional.

I have found over the years that the most effective exercise for pregnant women is Pilates.  Pilates is a style of exercise developed by its founder, Joseph Pilates, and focuses on building core strength and improving posture through a series of low repetition low impact and conditioning exercises.

So why is Pilates so good for pregnant women?

As previously stated Pilates is focused on building core strength and maintaining correct posture; during pregnancy the enlarged abdominal area shifts the load point on the body which can result in back pain, weak abdominal muscles, poor balance and poor spatial awareness.  The Pilates method can counter all of these issues by allowing a pregnant woman to build strength in her deep abdominal muscles and lower back which allows the body to cope with the extra load. Maintain posture by strengthening weak muscles, stretching tight muscles and developing a greater overall awareness of the body; which in turn will improve balance, co-ordination and spatial awareness.

Enlarged abdominal area creating a shift in load on the body

Tiredness and fatigue is a common complaint during pregnancy, which is why it is so vital to keep fit and healthy throughout the gestation period to help combat the extra effort that is needed to carry an unborn child around whilst continuing daily life.  Pilates offers a low impact, non exhaustive way of building strength for the whole body.  It also involves a lot of guidance with breathing control that can actually help a pregnant women relax and sleep better.  In fact the guidance given on breathing control can actually benefit a pregnant woman whilst in labour.

Pregnant women can suffer with swollen ankles, cramps and varicose veins.  The Pilates method includes many dynamic exercises that not only move limbs, but also stretch tight muscles improving circulation of blood around the body, which can help prevent the for mentioned ailments becoming a problem.

After 16 weeks it is recommended that women do not exercise flat on their backs; this position may put pressure on the vena cava, which in turn reduces blood to your heart and possibly your brain causing dizziness and nausea.  The Pilates method uses a variety of floor-work and reformer techniques that can safely work your core muscles and whole body without having to lie on your back.

Exercising on a Pilates Reformer machine

One of the greatest benefits of exercising whilst pregnant that is especially relevant to those participating in regular Pilates, is that recovery post pregnancy can come much easier if your core muscles have already been conditioned.  It will also help with problems such as mild incontinence that can be an embarrassing issue to women post pregnancy as they will have greater control over their body.

What do we offer at All About You?

At All About You we have a team of highly qualified Pilates Instructors who can take you for Personal Pilates sessions; tailoring a programme that is suited for your specific stage of pregnancy, and guide you through safe effective exercise sessions.  Post natal our instructors can either resume working 1 on 1 with you or guide you into semi-private or floor work sessions that are regularly held at our studio.  Whichever form of Pilates you wish to participate in an All About You, we guarantee you will not be disappointed and experience the benefits that Pilates can offer.

For more information visit www.aayou.co.uk or contact James at the studio on 020 8348 9706.

James Hutchison's Top 10 Tips for a better body

1.  Get expert advice

If your car broke down you would go to a mechanic to get it fixed, and if you were ill you would go to see a doctor to get a diagnosis; so why do people insist on getting their health and fitness advice out of showbiz magazines or attempting it alone?  I would recommend anyone attempting to make real changes in their lifestyle and to their body to go to see a Health & Fitness professional for at-least a consultation and a programme session.  A good fitness professional will be able to plan an exercise programme that is suitable for your specific exercise goals and focus your training on the areas that need most work.  Most importantly they will make the sessions interesting and reduce your chances of injury.

2.  Failing to plan is planning to fail

Making major changes to your lifestyle and your body takes time and effort.  Where many fall at the first hurdle is lack of planning; they don’t know what they want to eat or shop when they are hungry, and go to the gym without a plan and walk around aimlessly attempting to exercise.  To greatly improve chances of success it is absolutely vital that a person; 1) Has a personalised exercise program to follow, 2) Keeps a food diary, 3) Plans their meals each week and shops appropriately.

3.  Train smart

Exercising for hours on end is not necessary if your programme is efficient and targets the right areas.  Smart, effective exercise plans should be based around compound primal pattern movements that combine multiple muscle groups simultaneously.  These are; squats, lunges, dead-lifts, pushing, pulling and twisting.  These movements not only strengthen the body and build muscle (essential for an athletic toned look), they also raise the heart rate sufficiently and can burn many more calories per session than an average cardiovascular session.  A training programme that is efficient will fit into 40-60 minute gym sessions.

4.  Eat well, move more

Nutrition is one of the major keys to success.  An effective meal plan is not one that is just aimed at short term weight loss; it is also not just a diet based around protein shakes and supplements.   It is a meal plan that caters for the body’s optimum nutritional needs by providing the correct balance of carbohydrate (40-50%), protein (30%), fats (20-30%), vitamins and minerals.  Eating a balanced diet consisting of breakfast, lunch, dinner and a couple of nutritious snacks, alongside plenty of fluids and a generally active lifestyle will give you not just a healthy body but a healthy mind.  I would recommend that an individual should be participating in structured exercise sessions 3-4 times per week and on top of that (especially those in desk jobs) getting out for a decent walk (40 minutes +) a couple of times per week.

5.  Consistency is the key to success

If you want a great looking healthy body then you need to commit to a healthier lifestyle long term.  Exercising 3 times a week and taking an 80:20 approach to your eating (be good 80% of the time and indulge 20% of the time) long term will not only get you a great body but will also mean you will keep it.  One of the major failings of many in their quest for the body beautiful is they only want it before they go on holiday or after Christmas, which usually means they only try to exercise hard and eat well for 2-3 months a year.  In fact this will be detrimental to your health and most likely result in extra weight gain every time you stop.

6.  Sleep isn’t for wimps

Sleep is vital for a healthy body and a healthy mind.  A person who regularly gets their full quota of sleep (I will refrain from giving a number as we all know our own bodies) will start the day with more energy, therefore will not need caffeine and sugar to get through the day.  A person who is well rested will more likely have the energy and motivation to exercise frequently and eat well and more importantly their bodies are able to recover properly from the resistance training they will be doing to build their perfect body.

7.  Fit people eat fat

For 15 years the diet industry has plugged the message that people should avoid eating fat to keep healthy.  The fact the UK is now officially the most obese nation in Europe shows how good this advice is.  The truth is that Fat is an essential macro nutrient and is required for the body to function efficiently.  Therefore my advice is forget what your generic slimming club tells you, and make sure you are adding essential sources of fat into your diet using olive oil, nuts, coconut oil, avocado, eggs, meats (not just lean cuts) and fish.  In fact a diet needs 20-30% of its content to be made up of good fats so the body can have hormonal balance.

8.  Men don’t forget remedial work

If you walk into most gyms you can guarantee that if you walk into the weights section you will see guys bench pressing, bicep curling, tricep extending and doing multiple sit-ups.... even the guys by the squat rack, who actually know their way around a gym will rarely be spotted doing flexibility work or actually doing effective core work.  So my advice is to never forget remedial work; joining a Pilates or a Yoga class and spending a few hours a week will be an investment in your health.  These classes will improve mobility, strengthen your core, improve your posture and reduce chances of injury.

9.  Ladies you do need to lift weights

Resistance training is essential for gaining a fit, strong and lean body.  This look will not be achieved by plodding on a treadmill for hours on end or doing hundreds of aerobic classes, NO it will be achieved by working the major muscle groups in the body to failure and building muscle mass (alongside some cardiovascular exercise).  Don’t panic ladies, you WILL NOT end up looking like a body builder, if growing muscles was as easy as that then every man on the planet would be walking round like Arnold Schwarzenegger.  But to get a butt like J-Lo and a body like Angelina then you need to add resistance exercises at least 3 times a week to your programme.

10.  Don’t be scared to try something new

Boredom and routine are two major hurdles to overcome in this quest for a great body; our bodies can adapt to routine extremely quickly so it is essential to constantly change the order and intensity of exercises to prevent a plateau in your results.  Boredom is also a factor that can stop someone from keeping to an exercise program, so my advice is make sure you have fun whilst exercising; if you are fed up of working out in the gym try something new like an outdoor Boot-camp or attempting a sport or activity you have never tried.  Just doing this every few months can make the gym more enjoyable and more effective once you return.

Any questions about planning an effective fitness and (or) diet plan, contact James at the studio james@hutchisonpt.co.uk.