Losers of the season

What is better than losing weight and centimeters? Keeping it off. This is not a joke, but a very real problem once people have reached their goal. There is much emphasis on losing weight, dropping a dress size and getting fitter, but it is pointless if you have to buy new clothes only to wear them for a few weeks until the activity stops and the chocolate sneaks back into the cupboard and the mouth.

Research shows that there is more of a sense of failure if you reach your weight goal or perfect size only to return to the start when the willpower goes down the drain with the fruit and exercise program. Because the goal has been achieved there is more pity, self confidence damage and sulking than the original person that made the resolutions. The achievement of reaching that goal weight (a temporary feeling is too many cases) cannot be forgotten after the weight has crept back. The Biggest Loser seldom shows what happened to the “loser” when the trainer-torturer-encourager went on to torture others and the meals stopped being weighed and specially prepared. Slowly cheating patterns creep back into your lifestyle when nobody watches your every movement. The snacks become less healthy and the training routine fades with the enthusiasm.

New Year’s Day and Spring Day are always special occasions when we set our goals for the year and season ahead. We reflect on the goals we did not achieve the previous years and the winter layers we accumulated. Make this your season to stay healthy, have regular check ups and stick with the exercise program. Do not stop exercise in winter when the appetite and waistline grows, otherwise you may be making the same resolution to lose five kilos next year. Stay fit throughout the year and develop a habit to eat breakfast, include sufficient protein and make healthy food choices for the family. Think about the wellbeing of others and share healthy recipes with a friend and be accountable to them when you are tempted to give up. Do not make selfish resolutions and have a buddy to share the trials, temptations and triumphs. When you want to drink wine and cocktails in the afternoon sun, take your buddy for a walk and drink water to rehydrate while you catch up on the week’s news without the slurring, kilojoules and cost associated with drinking alcohol. You will also remember the conversation the next day and not have done anything embarrassing.

Make this a season of education by ditching daily Face Book updates to check health websites and research a new recipe or exercise program. Subscribe to newsletters for daily motivational quotes and exercise tips. Have courage to reaching your goal and faith to maintain the success. My quote is that “faith is courage under pressure”. Have the courage to learn more about exercise and healthy eating and keep focused on the goal. Have faith that your new lifestyle is healthier and a permanent state of wellbeing and make the healthy season last a lifetime.

Vicious Cycle

This article was supposed to be about my wonderful experience riding the biggest (and most beautiful) cycle race in the world, but the preparation was not as great as I had hoped.

The journey started more than a year ago when I decided to buy a mountain bike. Being a poor writer, I could only afford an entry level bike. Being a spinning instructor I felt like a hypocrite as I had never participated in a cycling race, but at least I had the shoes! My cleats were the first investment in this vicious cycle. After months of saving and accumulating hand-me-down helmets, gear and gloves from my sponsored friends (who were generous in giving me their spare parts and kit), I went to numerous cycling stores to get the final thing needed for the sport – the bike. I decided this life-changing decision needed expert advice and I took my professional friend with me to make sure that I was not cheated or cleated incorrectly. The condescending, arrogant cycle shop assistants (let's call them Cacs) treated me like a child, while my male friend was respected. I was clearly the person who needed the most help and I left the shop feeling more hopeless and helpless than when I entered this male-dominated workshop. In fairness, some Cacs were slightly sympathetic towards my plight, but nobody went out of their way to help me and they were speaking to me as if I were a stupid blonde while the real male cyclists who entered the shop were greeted with friendliness that was reserved for the “real cyclists”. This helpfulness was not extended to me when I asked a few questions about my new investment.

My faith in men was renewed by the cyclists who invited me to group rides and gave me excellent advice about cycling. After many friendly invitations in the spinning class, I joined my first outdoor group ride and the guys waited for me and bombarded me with advice, tips and coffee invites. There is a relaxed atmosphere on a group ride where cyclists are concerned for each other and tap their bums to warn cyclists about glass and other obstacles in the road. This new language was unfamiliar and I soon learned about changing punctures, tyre pressure and cycling etiquette from my friend's husband who seems to be the only gentleman in the cycling sales business. I just wish that somebody would teach the Cacs some of these mannerisms because each time I enter a cycle shop in Blouberg I get a chilly reception. After completing the Argus Cycle Race, I went mountain biking a few times and I joined a mountain biking course for women. The ladies were friendly and everybody was smiling through the mud and falling, but I am too much of a girl to enjoy being covered in mud so I decided to stay on the flat. I had renewed my faith in the sport – until my brake casing broke on the rear wheel and I had to venture into a cycling shop with dread. Taking the advice of friends, I went to another shop and handed in my bike... and waited two weeks. After no phone calls to collect my bike, I went to the shop to collect my bike that had been fixed the very next day, but the telepathic message obviously did not reach me.

That is when I made the decision to leave the repairs to the boys and I will not set foot into a cycle shop again. My supportive friends can buy whatever I will need and take my bike for repairs, but I will not subject myself to this bad service again. It is such a pity that such an enjoyable (although it is expensive) sport is tainted by bad service and sexism.

GROUP PERSONAL TRAINER

Some people dread standing up in front of groups and addressing large crowds of people. It may be fear of rejection or just pure shyness, but working with more than two people leads to stammering, sweating and nervousness. Personal trainers are a slightly different breed who enjoy attention and do not seem to be intimidated by groups of people, but we still have to refine our skills, divide our attention and multitask in a group environment.

The group dynamic is never boring with varied personalities, injuries, conditioning levels and needs of the clients who constitute this group. Although clients attend a specific class such as a toning class or boot camp, it does not mean that they have the same goals or needs. As professionals we need to guess the needs of each individual before the class and evaluate their workout afterwards. As with one-on-one training, each person has a specific manner that they want to be treated. Some people enjoy attention and correction, while others are more reserved and prefer to be left to themselves. Group trainers have the responsibility to prioritise safety and correct potentially dangerous movements and postures before any harm is caused and this means that the group trainer must constantly sweep the room with the eyes (if not their body) and watch each person as they participate in the workout.

We have to divide our attention between the participants and give equal attention to each member of the group, which is always challenging because some people are more needy and need more postural correction than others. The group trainer also gets more of a workout with repeated demonstration and correction, but it is important to demonstrate numerous times to ensure that each member of the class understands the exercises and techniques.

When working with groups, it is difficult to prescribe repetitions because some people will always try to finish first, leaving the others with half completed sets. This can be combated with time based training and it is less work for the group trainer to set a stopwatch than to count repetitions or monitor the different pace of the class.

The fun aspect of training is enhanced in groups with more scope for games, comments, competition and vibe. Along with the self motivation from each individual, there is also group pressure that will make them work harder, faster and stronger. This leads to comments and communication that will make the class fun. Team work is encouraged and there is no need to only work in partners. Dividing a class if fifteen people into three groups of five will lead to socialisation and the more experienced members can help the newbies. Dividing into groups of three is useful for games and races. A circuit is also another way to structure a class and it generally keeps going for an hour, but it may be difficult initially. The downside is that the noise leads to distraction and it becomes difficult for the trainer to maintain control over the group. The group trainer is under ore strain to treat participants equally and maintain control over safety aspects and technique. Correction should be done discretely and the group trainer must be a personal trainer for everybody.

Private Personal Trainer

Your couch, dinner table and wall will never be the same once an imaginative personal trainer finds ways to make you sweat in the privacy of your own home. Push ups on the table, balancing on the arm of the couch and squatting against the wall are some of the ways that a house can be temporarily transformed into a gym. Many people are opting to “workout by working in” their own home instead of driving to the gym and paying membership fees along with personal training fees. Instead of going to gym, the personal training service will come to your door with dumbbells, bands, balls and other equipment that will make you want to get straight into a hot bath after the session and soak up the stress.

The client has more responsibility to eat properly and do some type of cardiovascular exercise, whether it is going for a walk outside three times per week or sitting on the stationary cycle for an hour while watching television. The personal trainer will only control two or three hours a week and it is up to the client to control the rest.

A typical private pt will assess the potential client and find a safe space to exercise, whether it is a garage or a living room. Sometimes, it is a good idea to exercise outside in the fresh air to clear the head and kick start the cardiovascular exercise. The private pt will also establish guidelines regarding cardiovascular exercise and dietary advice.

Benefits of having private personal training extend from being able to exercise in the comfort of your own lounge or garage to being able to save money on petrol costs. There is less travelling time to the gym and less time is spent away from the family or work. There is no traffic, but sessions will be more expensive than the gym because the private pt has to travel. This is an ideal solution for people who work from home and can take a training break without too much time out of the office.

I enjoy being a private pt because the client is always willing to work harder at home and they cannot run away from me because I know where they live...

Food Fights

Ice cream and chocolate solves 80% of my problems but then it creates a bigger problem – ME

My body screams for ice cream at least three times per week. I can reject cake, chocolate and chips, but there is something about the texture and taste of ice cream that my body craves. When I give in to temptation, I eat the ice cream with a teaspoon to last longer and I usually eat it privately because people's comments about a personal trainer eating ice cream usually leave a bad taste in my mouth.

Some people, who we love to hate, can eat a magnum of ice cream and still stay skinny, but most of us can feel the cheat (or treat) settle in our stomach for a while before deciding which fatty deposit to inhabit. Just as we enjoy every bite of our cheat, so we must be aware of everything we put in our mouth, from the glass of wine to the mayo that is spread on our toasted sarmie. I have take to logging my exercise sessions and my food intake to be aware of my actions and meals.

Being a very active person, I often get told that I should be able to eat anything and I will burn it off. This is a lie, and the only burn that will get rid of a bowl of ice cream will be two hours of intense running, but then the leftovers of cholesterol, cellulite and guilt remain. Any athlete will testify that eating fried, fatty food will not enhance performance or provide energy. Recently I tasted some fried fast food (after weeks of salad, chicken breasts and fruit) and I was repulsed by the texture, taste and aftertaste of this meal. Eating healthily leads to cravings for fruit and balanced meals between the temptations for treats.

We must all live balanced lives and celebrate happy movements with champagne, break ups with ice cream (American television dictates this) and depression with chocolate, but there is no need to celebrate every occasion or mood swing with food. Other rewards such as a beach run or new clothes are satisfying. Changing our thought patterns and being more outward focussed takes the attention away from ingestion to improvement. New running shoes will make me want to exercise more and improve my running style as well as my fashion sense much more than drinking beer and shooters every weekend. I will be able to wake up refreshed on a Saturday morning for a run in my new shoes, without the sluggishness of a hangover, bad breath and a lazy body.

The endorphins and exercise benefits are negated by unhealthy eating habits. Apart from the fact that the calories taken in from food should balance the exercise output, there are other factors to take into account. Alcohol slows down metabolism and will affect exercise performance. Cholesterol and trans fat will damage the body in the long term. Bad carbohydrates provide short term energy and long term energy lows, while good protein sources will help to repair the body after exercise.

Feeding our cravings does not help our performance or figure, but the occasional ice cream treat will build strong bones and teeth. Too much ice cream will build big bones.

Barefoot running for the minimalists

The first thing to note with barefoot running style, is that it is actually performed without shoes. Barefoot running is something that children do when they run around without shoes and it is also common in poorer countries where shoes are a luxury. Minimalist running uses barefoot shoes that are new to the running shoe market. Any form of footwear negates the function of barefoot running because there is a sole between the foot and the ground. Barefoot running shoes have been designed to enhance the running experience and bring people back to their natural state without the external padding that modern shoes offer. Yet, these shoes do not replace the sensation of running without shoes, but it would not be practical to run a trail run or marathon on hot tar or through thorny bush. Barefoot shoes have been created to protect the foot from outside dangers, but still bring the runner close to the ground to feel every step. This eliminates the pain of standing in a thorn, but it also adds feeling to every step. Many people are wearing barefoot shoes for everyday use and as part of fashion. Barefoot shoes prevent tiredness in the legs and it is much more comfortable than high heels or boots. The minimalist shoe market is growing and it is highly fashionable as well as being functional.

What is barefoot running?

Scientists have examined runners from African decent and athletes who run without shoes and then designed shoe around their style of running to provide enough support without compromising kinaesthetic awareness. These athletes were barefoot runners and the modern runner tries to mimic their gait and efficiency with minimalist running. This concept is based on the fact that humans spent thousands of years running around barefoot through fields and forests before the increase in jogging popularity and the running shoe market that arose from the sport. Minimalist shoes that are manufactured for barefoot running have been designed with a personalised fit that conforms to the foot size and shape. The shoe fits snugly and there is little foot movement. While it is being worn for activity, the shoe’s upper material softens and absorbs sweat without slipping and the foot can be ventilated through the ventilated mesh panels. Fungal infections are prevented through these features and it is not necessary to wear socks with minimalist shoes. This prevents friction and adds to the feeling in the foot with increased proprioception. Socks would just be a barrier between the foot, shoe and ground. Most minimalist shoes weigh between six and ten ounces and they are much lighter than normal running shoes and this lightens the load on the runner. The other feature of minimalist running shoes is the heel-to-toe drop of four to ten millimetres and this means less heel support. The flatter sole enhances the feeling of the foot in contact with the ground that stimulates receptors in the foot. Heel support is not needed as the stress is placed on the forefoot instead. There has been much research into this type of running style and gear and scientists have identified a need for shoes with less cushioning as they may have caused some impact injuries.

With every shoe worn, the runner will adjust their gait to suit the footwear, even if it is on a subconscious level. Wearing minimalist shoes is biomechanically related to running barefoot and the sensory feedback from the plantar mechanoreceptors will change compared with running in padded shoes. Depending on the type of shoe, the stride length will vary and this may change the entire running style. More advocators of barefoot running are believers in the pose running method whereby small steps are taken in a S-like body position. This reduces the strain on the slightly bent knees as there is a forward lean from the ankles. This uses gravity instead of fighting the downward pull and the method also leads to the balls of the feet landing under the body and the feet are lifted up under the hip instead of behind the body. Although this method of running was developed by an Olympic coach in 1977, it is only being coached properly since the invention of barefoot running shoes. Barefoot runners land on the lateral part of the forefoot, instead of the heel that is used when wearing traditional running shoes. The forefoot then rolls inwards and the heel touches the ground before the forefoot pushes off into the next step.

When barefoot running is better

·         Many runners can run more efficiently by employing the pose method and professional runners enjoy the change in running style that these shoes naturally promote as it less stressful on the structures of the body.

·         There is less risk of chronic injuries and repetitive stress injuries that result from running in cushioned shoes and the heel strike that takes the impact.

·         When the feet hit the ground directly, the impact is absorbed by the muscles in the feet and there is less strain on the plantar fascia.

·         Running shoes weigh more and barefoot running reduces the energy cost by about 4% because there is less mass on the foot.

·         Runners feel that they can run more comfortably when they can feel the sensation of their feet touching the ground and they are more in touch with the terrain. This is useful on trails where the runner’s reaction is required with every step.

·         There is no movement friction between the shoe and foot and this prevents blisters. Money is saved on purchasing socks and there is also less washing.

·         With more foot position awareness, there is more proprioception to provide feedback to the body and brain.

·         Minimalist shoes try to avoid heel striking by promoting a transition to a midfoot landing pattern and that means less heel pressure. The stress is distributed more evenly through the foot.

·         Less padding and cushioning will encourage calf and leg muscles to work harder.

When barefoot running is worse

·         Runners with a pre-existing injury should not make the transition in shoes before adequate rehabilitation or consulting an expert. There is less support in barefoot running shoes and this may weaken the foot or cause the injury to get worse. Sturdy, cushioned shoes are required for weak ankles, Achilles tendon injury and other lower leg injuries and certain shoes and orthotics will be better suited to the runner.

·         Beginners are able to use barefoot running shoes, but they should stay with a conservative running program and not extend themselves or increase distance too quickly.

·         Barefoot running is ideal for trail running, but the terrain should not be littered with too much glass, sharp rocks or other debris that will damage the shoe and the foot.

·         The main criticism that this is not really “barefoot running” as there is less sensory feedback from the bottom of the foot because runners are still wearing a shoe of some type. Skeptics insist that minimalist shoes and racing flats are not the same as barefoot running because the shoes will eliminate plantar surface contact and the foot is not on the ground.

·         The transition places more strain on the on feet and ankles, causing calves, hamstrings and tibialis muscles to work harder and they may become overused, stressed and injured.

·         Runners should keep concentrating with every step of the new running technique as it is time consuming and difficult to change gait. The new running gait is often learned incorrectly and the body cannot adjust properly.

·         Famous barefoot runners have always trained without shoes and they did not really have the transition from supported footwear to minimalist footwear. Many of these barefoot runners used to run to school or could not afford shoes so it became a way of life, while modern runners have the option to buy cushioned shoes.

What type of shoes to use

There are many types of shoes on the market and barefoot shoes are one of the many choices. These shoes are prices similarly to traditional running shoes and most manufacturers offer a type of barefoot running shoe, although the first brand was the Vibram FiveFingers shoe. Vibram shoes were designed with separate compartment for toes which are like gloves for the feet. The running shoe named after Abebe Bikila, honours the barefoot African athlete won the 1960 Olympic marathon to set a new world record. The Vibram Bikila is designed for running and has become popular among athletes and other companies have also designed running shoes for minimalist running. Beginners should start gradually and decide whether barefoot running shoes are meant for them. Barefoot running is new to the running arena and it is recommended that runners should not change their style immediately and should consult a running coach for assistance and an external eye. There is also little research on the effects of minimalist running as it is relatively new in the running field.

Women’s Running Shoes

It is not only long distance runners that wear running shoes as these running trainers can be used for any type of exercise. Cross trainers and sneakers should not be used for impact exercises such as aerobics or boot camp where there are short bursts of running or high impact movements as these shoes do not provide the support or stability needed to keep the foot in correct alignment while the body is in motion. Investing in a good pair of running shoes should eliminate injuries that result from insufficient cushioning and poor fit around the foot. These superior quality shoes should also last longer than cheaper shoes that are not biomechanically efficient. There are researchers, scientists and designers at big sporting and shoe companies who design all the aspects of the shoes and test them repeatedly before the shoes hit the shelves and before the shoes hit the road on the feet of the runners. When all your training questions have been answered by an expert, it is time to visit the shop to try on the shoes and test them. Rather investigate the reasons for the shoe choice before making the incorrect, costly decision to opt for a cheaper version.

Differences between Male and Female Running Shoes

In many ways buying a running shoe is like buying a new car and many decisions must be made before “test driving” the shoe. Consider the main activity the shoes will be used for and the terrain. As with cars, there are different characteristics on the road than other surfaces that are less consistent and undulating. Indoor and road shoes last longer and have different characteristics to trail shoes. The rule is that runners should only run on their special running shoes (possibly alternate two pairs of running shoes) and use other shoes for gym training, sports and leisure wear. Although ladies wear their husband’s clothes and caps to run, it is not recommended to use their running shoes. In addition to the size difference, there are many design differences between male and female shoes. Traditionally, men have a bigger, broader foot and different running styles to women. Men also tend to be heavier than women and therefore harder on the shoes. I know of a few ladies with broader feet who prefer to run in men’s shoes, but this is the exception as most women have more petite feet than men. Apart from the color differences, men’s running shoes can look very similar to women’s shoes, but there are differences in the design and fit that are not obvious to the untrained eye. If there is a need to wear men’s running shoes, get the best advice after having a professional check out your feet and running style. Women tend to have a narrower heel in relation to the ball of the foot, which means our feet taper slightly to the back, giving it a feminine shape while men tend to have a bigger circumference over the ball of their foot. This is very interesting to note the small anatomical difference that extend from the head to the foot. Stick to your own gender’s running shoes to be safe and the prices are very similar between the genders even if the colors are slightly different. Focus on the features of the shoe rather than the look. Adopt an analytical approach to shopping and see the excursion as a learning experience. Learn the technical aspects of the shoes and your own training to get the best value. Be prepared to spend money as this could be an expensive outing, even though the value is gained when there are no injuries to pay for such as visits to the physiotherapist or doctor.

Types of Running Shoes

Every runner has a different foot strike and running style. The simple exercise of jogging has become quite complicated for a sport where one leg is placed in front of the other in the act of controlled falling. With distances increasing and incorrect training methods, there will always be injuries to the runner and most running injuries occur in the legs. An appropriate running shoe is critical to get less strain on the legs and maximize performance. With competition between shoe companies, sponsorships, advertising and sports mania, there are many types of products to choose from. Luckily, many sports stores have qualified assistants who can assess posture, gait, running styles and training needs in order to give the best advice to shoe buyers. This does not mean that the runner should be blissfully ignorant. Each runner (and active person for that matter) should know whether they pronate, supinate or have a neutral foot strike. Stability running shoes have been designed to support pronators when the foot does not roll on the inside. If you have a very flat foot, there is the chance of overpronation when the feet roll inwards drastically and a stability shoe is needed to prevent ankle strain. Although stability running shoes have heightened areas and certain adjustments, they should not alter running style, just make it easier. The inner cushioning on the inner part of the shoe prevents overpronation so there is slight arch in the foot from the shoe and that prevents the feet rolling inward with movement and adds stability and motion control. The other extreme from flat feet are high arches when the footprint curves inwards and the middle part of the foot looks slim. This is supination or underpronation and leads to outward rolling the feet when running. Runners with high arches should check shoe size regularly as running will cause their arches to gradually fall and make feet longer.Neutral running shoes are for the runner that has a normal foot strike without any rolling and this is the most common type of foot. Neutral running shoes are best and this leads to less injury. Motion controlled shoes are recommended for flat feet. These shoes will absorb the impact along the inside of the foot with foam and other absorbing materials in the areas where over-pronation tends to affect. Starting at the heel and ending at the midsole, there is enough support and there should also be ankle support to prevent leg injuries such as shin splints. Unfortunately, motion controlled shoes will not make the runner move faster as the name suggests but it will help to secure the foot and conserve energy that would have been lost trying to keep stable while running.Once the running style and foot analysis has been done, the brand of shoe must be chosen. Most brands make shoes for neutral and stability purposes and there are many ranges to choose from.

How to Choose the Right Running Shoe for Women

Firstly, the process starts at home when you need to consider the aim of the running shoes. If the shoes will be used once a week for a hike or a short run around the block, it is not necessary to spend too much money on running shoes, but it is still important to get advice about the best type of shoe. Any impact on shoes that have little support could cause long term injuries, no matter how short the distance. An entry level running shoe will suffice for the social runner who runs less than 10kms per week. Consider the terrain, speed and intensity of the average workout and consider this when buying a running shoe. Also consider shoe history and which make and model of shoes worked best for you in the past. Being women, we tend to buy based on aesthetics, but the best running shoe is not always the prettiest. Men also fall into this trap, but there are generally much prettier running shoes for females, but they may not suit your foot or running style. If you were comfortable with a particular brand, stick with it unless you try on something more comfortable. Also stick with a specific model and just purchase the upgraded shoe that should have the same features with new improvements. There are always new additions to the running shoe, whether it is the Asics offset lacing system, where the lace is moved to the side of the foot and not at the top middle part of the foot or another shoe brand. Apart from being a different design, the aim of the offset lacing system is to lock the foot over the instep and add stability. Each brand has its own name for cushioning such as Air, Gel, Adiprene and ProGrid that performs similar functions using slightly varied science. It is necessary to purchase new running shoes every 300 to 400 miles. Once the shoes are chosen when visiting the specialty store, ask for a half size larger than normal to accommodate foot movement and swelling while running. Bigger shoes also have more room in the toebox, which will help to prevent blisters, black toe nails and forefoot problems. Ask the assistant to measure the length and breadth of your foot and then try on about four pairs of shoes. They should be able to explain the advantages and features of each shoe, based on your needs. Once this has been established, it is important to try on both shoes (not just one shoe) and walk around the shop in the shoes. There may even be a treadmill for testing the shoes as they will not damage on the treadmill. The sales assistant should be able to assess running style and help you choose the correct shoe. If there is no treadmill, take old running shoes to the store and discuss the faults, mileage and wear on the old shoe. It is important to remember that the running shoes will see much more mileage than a little walk and it is crucial to get the best support.

Each season, Runner’s World and other experts vote for the best running shoes and then launch these results to the public. The main brands are reviewed, tested and the results are available for the readers, but at the point of purchase, the decision lies with the buyer. These results affect the sales of running shoes and educate the public, but it is critical to try the shoes before purchasing and knowing the type of shoe required. The experts seem to have the same opinion that Asics is still the runner’s favorite, although there are other comfortable shoes in the marketplace.Once the shopping has been done and the shoe has been chosen, remember to run slowly for the first few training runs. Expect a small blister and some adjustment from the old running shoes, but keep pushing ahead, slowly at first to prevent injuries. Keep the shoes clean and air them after each run to eliminate odors and keep training to get fitter and faster