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

EXERCISE EXHASPIRATION

As a trainer, I am amazed (not in a good way) but the fact that some people still do not understand some basic principles about exercise and I get faced with the same stupid questions (there are stupid questions even if presenters try to reassure people that they can ask anything and not look uninformed). With all the health magazines, wellness seminars and exercise education in the world today, women still think that they will get big muscles from lifting small dumbbells and that exercise earns them the right to eat anything they crave. These are the common questions that I have to answer on a daily basis without being allowed to roll my eyes or utter a sarcastic remark.

How long will it take to lose weight/tone/improve my fitness?

The answer depends on the person because some people are lucky enough to be able to see results in a matter of days, while other people struggle for years to see a small change. Some people also have the strict mindset required to stick to a structured, healthy exercise and eating program. I wish I could have a general answer and say that it will take one month, but it is unrealistic to predict something that I, as a trainer, cannot control. Personally, I get slightly skeptic when people see results quickly as they struggle to maintain the goal if they do not make lifestyle changes.

Will I look like a body builder if I do weights?

Men have high testosterone levels that help them to develop muscle. Women have trace amounts of this muscle building hormone and will not become bulky unless they lift very heavy weights, perform fewer repetitions or take male hormones to bulk up. Weight training has the benefits of improving bone density, increasing metabolism and strengthening postural muscles that will have lifelong effects. Big biceps can be left for the guys while we benefit from resistance training. Start worrying about building big muscles after developing chest hair and a deep voice.

Will everybody else be looking at me?

My sarcastic side wants to tell you not to flatter yourself because people who exercise are usually self absorbed and focusing on their own bodies. The reality is that people will look around, but they mainly focus on their own muscles and movement without looking at others unless there is a treadmill fall.

What gear must I wear?

Footwear is the most important. Running requires running shoes, regardless of the distance. Visit a professional sports store to have running style analysed and purchase the proper shoes. While the most expensive shoes are not always necessary, it is important to buy shoes with the proper cushioning and support. Jeans, black bags, padded bras, sandals and casual pants are out and a sports bra is important. If you do not want everybody else looking at you, wear something neutral that covers the wiggle bits. Wearing dark coloured clothing usually hides sweat marks that will stain light clothing.

What supplements must I take?

A healthy eating plan should negate the use of supplements. The only pills that I would recommend for a healthy person is a multivitamin that offers the additional vitamins that we do not get from food. Calcium and magnesium are important for women to manage bone density and prevent osteoporosis.

Personal trainers will have basic nutritional knowledge but our speciality is exercise and we know how to make you sweat. Like any job, we are faced with the same questions daily and we smile and answer them in the best possible way. When your body responds to exercise and you are bitten by the exercise bug, you will want to investigate advanced training methods, healthy eating and challenges. As a trainer, I must remember that everybody begins at the start line to the race to get our bodies in shape.

Slogging to the Silly Season

It’s almost time for the silly season, but before that it seems to be the slump season where everybody is tired from a long year. Every year seems to get longer and more stressful and we are more exhausted with each passing day. Counting down the days until the holidays (unless you have kids to entertain) becomes the only thing to look forward to and exercise time is decreased with the social commitments of the season. The irony is that exercising regularly during the slump season will help fight exhaustion and keep up positive and fit. When we blink again, it will be the silly season.

We all want to enjoy the holidays, but do not want to bring home any extra “baggage” around our bodies. Nobody wants to make New Year’s resolutions to lose the festive weight that could be avoided with sensible eating and drinking habits and an active lifestyle. Overindulgence is the biggest sin of the festive season, but you do not have to turn into Scrooge to enjoy yourself.

Follow a few guidelines to a healthier holiday:

¨      Try everything once. No second helpings, unless it is salad.

¨      Monitor alcohol intake – aside from roadblocks and being arrested for drunken driving, alcohol is fattening and leads to late night snacking. A balanced diet is not a drink in one hand and cocktail snacks in the other hand.

¨      Accept Christmas gifts of chocolates gratefully and give them away for Easter – just do not these gifts to the giver. Make it clear to friends and family that you would prefer gifts of shower gel, candles, socks, books or anything else that will not add kilojoules.

¨      Do not indulge in late night snacks. Try to eat your main meal when it is still light outside.

¨      Take long, brisk walks instead of driving to shops and other places that are within walking distance.

¨      Go sightseeing after a big meal instead of having a nap.

¨      Do stomach crunches while watching DVDs.

¨      Get the family and kids involved in a home exercise routine.

Avoid the slump and be filled with the joy of the festive season instead of being filled with trifle, cocktails and chocolate!

Merry Christmas!

CARDIO CONCERNS

Everybody embarks on a New Year fitness program and jumps into the deep end with an advanced swimming program or a goal to complete a triathlon. While these goals are achievable for athletes or naturally athletic people, it is not necessarily the best exercise regime for an overweight male who has not done any exercise since playing rugby in high school.

Men and women tend to be ambitious when setting goals and forget that they need to start with walking or changing their lifestyle and eating habits instead of registering for the upcoming 10km road run. I have seen it time and time again at popular sporting events – a deconditioned runner (another polite term for an unfit person) will run 21.1km without the proper training and afterwards they will be vomiting at the side of the road, either because they have exerted themselves too much with inadequate training or they have celebrated their achievement too soon without proper water intake or unhealthy dietary choices. Beer is not a healthy carbohydrate and water should be drunk before and after the run to ensure proper hydration. This fact about beer and alcoholic dehydrators (I just made it a verb) shows that people tend to celebrate their achievements too quickly without proper research or planning. Committing to an exercise program should change most aspects of a person’s daily life.

The easiest way to lose weight is to increase the energy output (or decrease energy input), mainly through cardiovascular exercise. This does not mean getting on the treadmill and staying there until the belt is slippery from sweat and the runner is about to fall over. Increasing the heart’s activity throughout the day through practical ways will also increase energy output.  Hide the remote and get off the couch to change channels, walk across the office to speak to a colleague instead of calling and walk to the deli for a healthy lunch instead of ordering to the desk. The old favourite of taking the stairs is also useful, but it may not be practical when wearing stilettos as this could cause terrible injuries and embarrassment and some sick leave. Walk the dog more often or put on your takkies for a walk around a rich neighbourhood to choose your next home.

As a runner who has seen a few injuries, I know how easy it is to get carried away and run further and faster too quickly and this results in injury, pain and weight gain. After a few weeks or months of inactivity it is critical to start slowly and walk longer intervals than running. Apart from sparing the knees and ankles too much shock, it will also encourage proper running technique. Runners should make a New Year’s resolution to try another form of cardiovascular exercise to give the running muscles a rest and expose them to something else. I have recently started cycling and it is so easy compared to running, but I have learnt two important lessons: never tell cyclists how easy their sport is compared to running and never cycle alone.

When setting goals take into account safety aspects that could become rules for other aspects of your life – never exercise alone in dangerous areas, look both ways before crossing a road and do not do anything potentially dangerous in the dark. Do not expect immediate results because being slow and steady will win the race every time and it will still make your heart flutter.

Happy 2012!

Ergonomics

ERGONOMICS

Ten years ago, I heard this word for the first time at university and it became my favourite topic when I wanted to appear intelligent in public as nobody had heard of it.

Corporate companies have all started paying attention to the wellness of workers and now there are ergonomic consultants who focus on posture, office furniture and design. Spending one third of our day in a single space (and often a static position) calls for comfort and care of our bodies.

Ergonomics is the study of people at work.

I’ve recently started working in a communal office. It is the most academic environment with IT specialists who are either on the phone or working on their computers – or doing both (proof that some men can multitask). I’ve always had an active job and cannot sit still for longer than five minutes at a stretch (that is without getting up to stretch or make coffee or go to the loo or find any excuse possible to get away from the desk). After my first month on the job, I developed a backache that caused extreme discomfort leading to restless sleep, slouching and complaining more than usual. My core is strong so the backache manifests between my shoulder blades. The upper cross syndrome has a unique name on my body as the stress balls that hide under my shoulder blades are called “subscap”. They hide and grow and crack while I am in agony. I put my body through exercise, exercise demonstrations and carrying weights daily, but as soon as I sit down my body falls apart.

In my mind, ergonomics extends beyond a comfortable chair, oddly-shaped keyboard and a glare-free monitor. The other senses have an impact on office wellness along with the working environment.

I arrive at lunchtime to be greeted by the smell of every type of fast food imaginable. Even though I’ve just eaten, the smell stimulates my stomach juices and my mouth starts watering, making it difficult to concentrate on anything but the pizza being devoured across the room. Collegues arrive from the post lunch cigarette breaks have the smoke smell attached to their clothes and hair. The stale smells linger in the office mingling with the leftovers causing a nauseating stench that distracts me.

The noise from telephones are distracting for a person like me who has a short concentration span. Trying to listen to the conversations of others, while concentrating on your own work, is extremely difficult. The muffled music being played by earphones distorts and annoys fellow workers who crave silence.

Being an active person, I could get frustrated sitting at my desk and have developed a few distractions to keep the eyes open and the mind stimulated:

• Walk to the shop the long way – take the stairs, do not take short cuts.
• Do not eat at your desk – go to a different location to focus on eating instead of shovelling while looking at the screen. Split your lunch break in two if possible and save some food, thus keeping the metabolic rate higher.
• Pack healthy lunch to save time and avoid empty calories from pies, chocolates and fried foods.
• Suggest team builders such as action cricket or boot camp instead of restaurants, pubs and other sedentary activities.
• Walk to the co-worker instead of mailing, Skyping or calling.
• Go for walks with collegues to experience a change of scenery.
• Turn your entire chair and body when somebody speaks to you and look them in the eye instead of trying to focus on your work as well. That way when you really do not want to talk to somebody, it is evident in your body language.
• Find a focus that will lead to you thinking happy thoughts when work gets too hectic such as a view from a certain place in the office, a photo of your family or a sexy co-worker that provides suitable “eyecandy” without leading to a sexual harassment case.
• Activate your core muscles by pulling your shoulder blades together, pulling bellybutton to spine and sitting taller.

Ergonomically correct posture will not only lead to physical improvements such as better posture but psychological ramifications of a better mood and an improvement on productivity. These changes may not want to make you look forward to going to work if you hate your job, but it will make it easier to cope with stressors.

OFFICE MAIL

Everyone gets enough exercise jumping to conclusions, flying off the handle, running down the boss, knifing friends in the back, dodging responsibility and pushing their luck.

Exercise, eating and other addictions

Too often humans just sit back and wait for somebody else to take action, while we continue with our daily routine and complain about the problem without doing anything about it. This human habit rang true after the talk about steroids that was presented by a reformed addict.

Fitness professionals work in an industry filled with addictions from eating disorders (anorexia to binge eating) to compulsive shoppers (those girls who never wear the same gym gear twice) to supplementary drugs (fat burners to steroids). The biggest addiction is vanity as these people are punishing their bodies to look good and receive praise. They live for the compliments and enjoy the attention they receive when people admire their bodies. We are all envious of the girl with the six pack or the guy with the striations on their muscles that look like road maps, but every body comes at a price. While some of us are addicted to long term exercise and wellness, others are addicted to the quick fix of a fat burner or a finger down the throat.

As personal trainers, we are not equipped to deal with psychological issues, but we can have a strong moral standing about the abuse of drugs and the abuse of food. While we can offer advice about eating plans, supplements, vitamins and minerals we cannot take on the role of dietician, psychologist, councillor or mother. We should have a list of health professionals that we can refer clients to and we should trust these people and not be getting a financial kick back.

We can make a difference by refusing to deal with people who use steroids and stop referring our clients to dieticians who prescribe a pill before wholesome food. I cannot approach the muscle man in the weights area and tell him to stop injecting himself because I will get “dondered  or moered” (the Afrikaans word is so much more descriptive), but I can stop complimenting him on his physique as I will feel better than I am not stroking his ego. Another thing I can do is to educate myself on the effects of certain steroids and supplements and be able to explain the long term dangers to my clients when they enquire about supplementing their diet. These people who are taking the quick fix make the personal trainer’s hard work on clients seem like a long way to a better body.

The illegal personal training in our gyms can stop if we inform our clients about the need to check our qualifications and the rent we pay to be able to use the facility. We can also stop being two faced by not acknowledging this person who is making a mockery of our livelihood. The Tableview gym where I see my clients has a member-trainer-evangelist-hypocrite who irritates all the staff, yet people still speak to this man who has a different training partner every week and he is a different size every month.

Our profession will never be taken seriously if we do not show the world that we are professionals and that we do not believe in cheats, pills, short cuts or illegal substances. We should always endorse a lifetime of healthy eating, consistent exercise and balanced lifestyles and set the example in our own lives. Personal training starts with our bodies and minds and should show the world that we exercise healthy decisions and that we do not believe in cheating.

Women Worriers

Humans have enough problems to worry about without stressing about the things that cannot be changed.

Listen to any older person like a mother-in-law or aunt who constantly comments and complains about the weather. It is always too hot or too cold and they are never comfortable with nature. The only effect of their complaints will be to cause a stormy mood for the listener while the wind continues to blow.

Motivational speakers encourage positive thinking and stress that we should focus on the controllable aspect of our lives that we can improve such as financial status, moods and interactive skills instead of sweating the small stuff.

Being women, we try to control most things on a daily basis, but we need to accept that certain aspects of our lives are slightly more difficult to control than a screaming child or a moody man. Good news to know that certain things are manageable while the five uncontrollable things (listed below) are impossible to change. The new expression on the radio is the best advice: build a bridge and get over it.

1.   WEATHER

If it is meant to rain on your wedding day, the drops will fall from the sky and the best wedding planner cannot limit the damage if you insisted on a garden ceremony. Weather forecasts are as close as we get to control the climate and even the television reports are inaccurate. Murphy plays a sly role in the weather as it usually rains on Easter weekend (most public holidays and weekends when we make plans to be outdoors) or after a carwash. Weather: we like it or not, the elements will not be instructed or tamed for our benefit.

2.   AGEING

Time stands still for nobody and while it is said that true beauty stands the test of time, we will do our best to avoid wrinkles, sagging and gravity as much as possible. New products and procedures try to stop nature’s clock, but only stall the lines for a few years. Most people dread the effects of losing hair, memory and bone density, but ageing is inevitable. We gain experience and wisdom with every facial crease and worrying about getting older just adds to the wrinkles. My granny vainly refuses to wear spectacles as she complains that it makes her look ninety, but does not realise that squinting will make her eye area look a hundred years old. She should be proud of nearly having a century’s life experience, but instead tries to dye her hair and hide her wrinkles that she can hardly see in the mirror because she is not wearing her spectacles.

3.   THE JONES’

The neighbour who has the financial advantage to buy two fancy cars, a collegue who has the idyllic family life and a friend who has the perfect family will always be part of our life. These successful counterparts are there to remind us to strive for a more balanced life, but they do not deserve to be the target of envy or maliciousness because we feel they do not deserve the promotion that life has awarded them. We cannot judge or change the fact that somebody will always be more prosperous. Remember that for every person who is richer than you, there is another who suffers. Use the Jones family as mentors and seek advice to build a better relationship.

4.   REACTIONS

Working with people is a valuable experience and trying to predict the way another person will react to a situation is almost impossible. Regulating our own behaviour is difficult enough without foreseeing how many people will attend your party or buy a product. Moods, comments and reactions make every person unique and this can be best illustrated when the family that we think we know will surprise us.

5.   PARTNERS (ie. men)

They cannot be changed. Training is possible, taming is achievable and acceptance is our only reaction to certain traits in a partner.

Having read this article, stop frowning (lose the wrinkle between your eyes when looking into the sky), smile (increase the laugh lines that indicate a happy life), laugh at our faults and accept that some things cannot be changed as easily as our underwear. Changing our mind about certain things is easier than worrying.

Personal trainer types

One of my colleagues has a fat-phobia and he hates training large clients as he maintains that they are lazy and eat too much. Needless to say, his client base is very mixed, but he tends to attract businessmen and pretty girls. Not an obese person in sight. It sounds like the ideal combination of clients, but what about the ordinary or overweight people?

My weakness is patience – I have very little and tend to roll my eyes often when other people can see my frustration. My resolution for the year is to be more patient and serene and not get upset when a member does not understand how to perform a lunge with a shoulder press in one combination. Testing my weakness, I have landed some clients who are moody, demanding and difficult, but I am going to push through and grow my character. You may wonder where I am going with this confession, but I spent some time thinking about how my client base encompasses mainly women who want to lose weight. Each personal trainer will target certain types of people, whether it is their intention or not.

MODEL MOULDER - There are always the guys who chat to the pretty girls and enjoy toning their young bodies that are not very faulty to begin with. These sessions are much of a spectator sport as other trainers share comments or compliments while trying to wipe away the drool. There is usually much cleavage or cosmetics or both.

PLYO MANIAC – This is the athlete trainer who schedules clients around their training schedules and tend to train triathletes, runners and cyclists. There is much jumping, balance and core work involved in their routines and the clients can manage high repetitions without breaking too much of a sweat.

GAY GROUPIES – Whether it is the “fag hag” that the pretty boys love training with or the gay personal trainer that makes other homosexuals feel comfortable, there is a definite gravitation towards these trainers.

PROBLEM PEOPLE PULLERS – When watching these sessions, sympathetic looks in the trainer’s eyes communicate silently with their colleague who has to endure moaning and bitching from the client. Objections to doing exercises, complaining about instructions and loud panting can be heard by the clients, but the trainer patiently waits for the exercise to be completed. These clients think they are better qualified than the trainer and it is a wonder they have asked for help at all. One unlucky personal trainer seems to attract the difficult clients.

MAKE OVER EXPERT – This trainer tends to find the fattest, unhealthiest client they can source and change their life and waistline within a few months. The success story is great advertising for the trainer and it enriches the client’s life.

CHAT COACH – This is the personal trainer’s other role as psychologist and listener. The stories of the client are long and drawn out and take more than half the session.  After a few sessions, the client wants to know why they are not seeing results. This is when you mention their skinny cheekbones from all the talking.

CORPORATE COACH – The businessperson who does what they are told with little emotion and complaint. They either are the most dedicated clients (as they are determined not to be a failure) or they always cancel because work takes priority.

MOMMY MOVERS – These women tend to share the same trainer as the referrals are high in this group. Just one good result and all the ladies want to look like that one yummy mummy.

GROUPIES – Teaching group training classes exposes the trainer to a whole different aspect of the membership base. This is the place they pick up clients instead of walking the floor.

Identify yourself in these categories and realize that most clients fall into some type of category. This is an internal top secret document that can never be shared with the client.

Wellness specialists

SPECIALISTS AND REFERRALS

Along with the new supplements, equipment and exercises being invented every day, it seems there are more occupations and qualifications that are being introduced to the sports science field. Along with these specialists, personal trainers need additional qualifications to deal with special populations and know the proper professionals who can assist in this field that seems to be growing by the day.

From childhood to old age, there are different advisors in all forms, but it is quite ironic that they play on balls throughout. From coaches and kinesiologists to physiotherapists, there are many special needs in the general population to prevent injuries, improve performance or mobility. 

Before the birth of a child, the gynaecologist usually approves the type of exercise that the mom-to-be should undertake. All personal trainers should know the basics about pregnancy, even if they do not have a pregnancy qualification because the pregnancy problems (hernia, ruptured muscles and pelvic floor weakness) often remain a problem after the baby weight is reduced. 

The children’s fitness market is full of income generating possibilities as parents are often willing to spend money on their offspring that they would be hesitant to spend on themselves. I’ve had female clients cancel sessions because they would rather use the money for their children’s motor skills development than their own exercise. It even costs money for children to partake in supervised play groups and these classes involve simple tasks that improve co-ordination, motor skills, balance and reactivity. The child kinesiology therapists focus on movement patterns as children develop to prevent injuries and imbalances later in life. Once a child starts playing sport, the coaches may refer their good athletes to personal trainers, pilates instructors and specialist coaches, but this is seasonal.

When an injury sets in, the course of action is usually decided by the type of injury and the severity, but the opinion of the personal trainer is often relied upon. While we are not equipped to deal with serious injuries, we can refer to a medical professional. There is much debate between biokineticists (rehabilitating injuries through stretching, muscle activation and exercise), physiotherapists (rehabilitating injuries through manipulation and massage), chiropractors (rehabilitating injuries through manipulation of the spine and correcting alignment) and sports doctors (using postural assessment,

There are also professionals who work on specific body parts. A podiatrist works with feet, while an orthotist can build inners for the shoe and focus on gait correction.

When we examine an injury, it is critical to employ a wellness approach and focus on the physical and the psychological and recommend the services of a massage therapist, psychologist, body stress release practitioner, wellness coach or councilor. Each specialist has a different type of qualification and will appeal to a certain type of person.

Holiday hideways OverBerg

HOLIDAY HIDEAWAYS ALONG THE OVERBERG

When the hussle of the big city gets too much, there are many places that are less than two hours from Cape Town. Take a drive over the mountain pass, away from traffic and crowds and experience the scenery of a lovely drive and a quiet destination.

Hermanus is popular among tourists and it is not the average quiet seaside village as many businesses and industries resemble city living, but the beaches and small guesthouses offer privacy and ocean views that will drown the noise of the town. There are also lovely places on either side of Hermanus and the best part about getting there is the drive itself.

When leaving Cape Town on the N2highway and climbing up Sir Lowry’s Pass, it is like going into another world of farms, quaint towns and tree-lined roads. Stopping at Grabouw’s farm stall is always a good experience and it is the first indicator that a holiday or road trip is about to begin. The smell of the fresh bread and the crisp fresh fruit is enough to relax the most stressful person. There are lovely walks and mountain bike trails in this area and the farms of Elgin are an adventure to explore. There are apple factories to visit and farm stalls en route to please a hungry traveler. Camping along the Overberg coast is very popular and the towns of Kleinmond, Hangklip, Hermanus and Betty’s Bay are always busy over the festive season when families celebrate Christmas at the sea. Waking up to the roar of the ocean and ending each day with a beer and braai is the best way to end a busy year for South Africans. In Kleinmond, the Kogelberg Biosphere Reserve has more than 1600 species of fynbos and a large indigenous forest to explore. The drive from Cape Town along the R44 is known as the Whale Route and it is a scenic drive that winds along the coast. Whale watching and fishing is very popular.

Onrus has a popular caravan park and many people have invested in holiday property near the ocean. There are houses to rent for week or two to get away from the world or bed and breakfast establishments will spoil the visitors. Aside from the coffee shops with homemade cakes and delicacies, there are small museums and other tourist attractions. Each town has something different to offer and exploration is enjoyable when driving through.

If camping and self catering is too primitive, then a few nights at the Arabella Golf Course will pamper the weary traveler. Bordering the largest natural lagoon in South Africa, the views are amazing and the luxury is unrivalled. There is a great restaurant, trendy bar and beauty salon to suit every need.

On the way past Hermanus, there are many little shops and places of interest and there is more to see on the other side of this town that is known for the Whale Festival. Driving along the Overberg is eventful and there is much to amuse the entire family.