In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.
Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.
At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.
The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!
What does this mean to you and your fitness?
It means that having a coach who can customise a program for your goals, show you how to exercise for maximum efficiency and results and provide a steady support system and accountability really IS the secret to your success.
To schedule your complimentary health and fitness consultation, simply pick up the phone and call us at 086 440 6586 or complete the consultation request form at:
I want you to know that we’re here for you and look forward to speaking with you soon.
Yours in health,
Shin splints cause a dull aching pain in the front lower leg and can be caused by a variety of different reasons. To diagnose shin splints, you definitely need to see a doctor, and get checked out.
Although shin splints are caused by a variety of different problems, treatment is usually the same:
- Rest your body so the underlying issue heals.
- Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
- Arch supports for your shoes. These orthotics — which can be custom-made or bought off the shelf — may help with flat feet.
- Range of motion exercises, if your doctor recommends them.
- Neoprene sleeve to support and warm the leg.
- Physical therapy to strengthen the muscles in your shins. Consult a Personal Trainer.
The most important thing you can do currently is to rest, see a doctor and find out what type of shin splints you have, and what action you need to take.
I hope you’re all keeping well. Get a good week in this week, plan and complete all your workouts, and stick to your healthy eating plan. Stay off the sugar until treat night, you can do it!
I’m giving 20% off my online weight loss programme, The 40 Day Method until the end of this week. Leave your email address in comment box below, or email me at firstname.lastname@example.org and I’ll mail you a discount code.
I started it last week and already can feel a difference, this is me after finishing Workout 1, my first workout since having a baby…I was DESTROYED! All is good though, I had my treat night last night, and it felt great after having been off the sugar 6 days. Dinner tonight is Frittata, carb free as there’s no carbs allowed after 5pm. That’s the toughest part I find, resisting the urge to eat carbs! :-)
It’s best to eat one hour before a workout, even longer if it’s a heavy meal. Exercising on a full stomach can make you feel sluggish, and can also give you cramps. Avoid eating one of your main meals before a workout, and instead have something small and simple like a banana or yoghurt, which will give you a burst of energy. The goal of any pre-workout meal or snack is to provide enough energy to get through a strenuous workout and to ensure hydration. That’s why a pre-workout snack should focus on providing the body with carbohydrates and fluids. Other examples include whole grain toast with peanut butter, chicken breast on whole grain bread, ½ cup of trail mix, or cereal with low fat milk.
I hope you’re keeping well and enjoying the dry, cold weather. Don’t let the long evenings put you off achieving your goals. Winter is a great time to continue to workout and get into shape, it’s such a beautiful, magical feeling when you go for a run first thing in the morning.
Keep striving to be as healthy as you can be. It’s the best way to live your life. Nothing in this world can make you feel as good or as strong as exercise.
What is the best and most fast working exercise that targets the bum – I’m looking for one I can do at home in the mornings – something quick and effective to do before the kids wake up!
Squats and lunges work the bum and give you a really nice shape, while also working your legs at the same time. Aim to do 3 sets of 20 squats and 3 sets of 20 alternating lunges. If you want a quick effective workout, focusing on your bum, add in some skipping. Spend 5 minutes warming up, alternate 20 seconds of skipping, with a 10 second rest. Repeat this 8 times, and work as hard as you can. Complete your squats and lunges sets, and do another round of skipping. Do this 4 times per week, and you’ll notice a difference in no time! :-)