Primal living and how it can help us live better

The definition of primal lifestyle depends on who you speak to.  Essentially it mean living more in line with how our ancestors lived and developed.  Humans have evolved and thrived over 100,000’s of years and primal living looks at elements of how our ancestors lived such as movement and diet.

So how can we live more in line with our ancestors?

Our dietary habits are a big part of our health.  Primal lifestyle advice is to eat a diet consisting of meat, fish, eggs, nuts, occasional fruit and honey.  Most of us suspect this anyway, it’s just a case of good planning and motivation to be healthier.

There are a number of ‘modern’ foods which can have a negative effect on our health and energy.  Around 10,000 years ago we learned to grow crops such as grains and much of what we eat and use now has only been around less than 100 years.  That’s a tiny proportion of time, equivalent to one second in a 24 hour day.  This goes to explain why some people do better without grain foods such as oats, rice and wheat which can have an inflammatory effect on the body.  Dairy foods can be much the same for different reasons. There’s a solid case for moderation or complete removal of these foods.

Our ancestors would certainly have been active every day, walking running, jumping, lifting, climbing and throwing.  Regular exercise in any form tends to suit us very well.  The inclusion of exercises like kettlebell swings, tyre flips and body weight exercises are a definite nod to the primal lifestyle.

Finally it’s an overall balance that we need for good health.  There’s no way our primal selves would have had stressful commutes to work, social media addiction or long hours at the office.  Keeping the body happy is a full time occupation.  It’s a constant balance of plenty of sleep, exposure to sunlight, reducing stress, mental stimulation and life fulfilment.

The overall message is making some changes to our lifestyle in a holistic, primal way is a good thing.  We don’t have to be cooking over logs in the back garden every day, but certainly some positive health choices can be made to improve.

Want to come and train like a caveman? Come and visit BourneFit

 

Make your 2017 fitness plans work

It’s that time of year again.  The gyms are packed with people (for now) and everyone has grand plans for a new body.  Here are some simple tips on how to make your fitness plan work this year.  This is not an exhaustive guide but simply a list of the elements that work based on experience.

 

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Enjoy it

This is the way to stick to your training.  In fact it won’t even be training if you do because looking forward to your chosen activity is the best feeling you can get.

 

Visualise

See where you want to be and remind yourself every day.  That may just be as simple as being active every other day  or something more impressive.  Either way see in your mind how that feels almost like a video replay you can put on repeat.  This is powerful stuff.

 

Specificity

Training specifically for an event or for a sport is the best way to train.  Forget what everyone else is doing, break down your craft and break it down into specific workouts.   Along these lines, having an event booked in 3-6 months from now is a massive motivator.

 

Be open minded

This sounds a bit airy fairy but it’s important.  Training is not set in stone and we need to be willing to tweak and evolve as we go along.

 

Whatever your goals, come and work with us, we have it covered. Visit the BourneFit website here.

Why we should eat more fats

For many years we were taught to be fat phobic.   Fat causes heart disease, fat makes us fat, eat a low fat diet for weight loss, right? Wrong.  The thinking has now changed on these, so here are some ideas on why and how .

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Firstly, I have personally made a big shift towards eating more fat for a number of months now.  And this has all been done as an ‘eating machine’ on more than 7-8 hours of training a week.   Energy is at an all time high and training/recovery as good as ever.

 

Fat will help you lose weight

Excess carbohydrates, processed foods and inactivity cause weight gain.  A higher fat (and protein) diet works reduce body fat by reducing hunger and stabilising blood sugar.

The hunger and food cravings are probably the key here.  Think about trying to eat a 500 calorie breakfast – would you last longer on a sugary cereal and orange juice or a cooked breakfast?.

When we eat carbs we can often get a rise and crash of blood sugar which is also risky for storing fat.  Fats are the slowest releasing of the major nutrients, therefore leave a nice steady release of energy, actually encouraging the body to burn fat.

 

It’s all about the macros

Macro nutrients are the mix of carbs, fats and proteins.  During an average day we consume a mix of the three and importantly we all require slightly different mixtures.  This is another article in itself but what I will say here is most people will favour carbs and proteins over fats.  Typically the protein requirements are around 20% so it’s normally playing with the mix of the other two where difference can be made.

 

How to eat more fats in the diet

Personally this is how I have done it…

Eating a cooked breakfast – think bacon, eggs, butter, black pudding!, avocados, smoked salmon,

Eat meat/fish as an essential part of the diet (vegans can work out their own plan!)

Add olive oil to salads (with garlic and chilli if it helps)

Go bulletproof coffee (add coconut oil to coffee)

Snack on nuts, seeds, cheeses

 

Making changes

Make small changes and test them, essentially seeing how you feel meal by meal.  The Myfitnesspal app is really good for monitoring macros and calories.   Happy fats!

 

 

 

Top tips for beginner runners

There are lots of benefits to the age old mode of jogging.  It’s free, effective and can be done pretty much anywhere, any time.  Many people want to get fit and simply like the idea of running, so here are some simple tips that work well for beginners and intermediates alike…

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  • Don’t make it difficult.  Running has a high oxygen demand which is why 60 seconds around the corner the world goes a bit fuzzy and the legs go to jelly.  Make it easy.  As soon as the breathing gets laboured stop and walk a while.  In the early day it may be a case of just running 5 lots of 60 seconds and improving on that.
  • Stay relaxed.  Reduce that oxygen demand by keeping upright and relaxing the arms.  A very effective way to gauging your running is listening to your feet. Low ground contact time and quiet feet is a sign of a good runner.
  • Get the gear.  There are some brilliant phone apps and some even better GPS watches.  These are well worth the investment and motivate your to run further each time.
  • Get some more gear.  Decent clothing, socks and trainers are a worthwhile investment once you get going.
  • Find a good route or routes.  A route with varied terrain is great or simply find a nice loop from your front door as this is less fuss and a good way of exploring.
  • Read ‘Born to run’ by Chris McDougall – it’s a game changer.
  • Enter an event.  Nothing motivates you more to build up those miles than an upcoming event.

 

About us..

At BourneFit Personal Training we offer a range of fitness solutions (including running!) to suit you.  Visit the website here.

 

Mystical reasons for not losing weight and how to fix them

Trying to drop weight is a mission for many in a bid to improve shape, health or self confidence. It’s important to get the basics right with proper training and nutrition.  Beyond this some people don’t lose weight as they’d expect which is totally normal …here are a few of the less obvious reasons.

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 Not eating enough calories.

Many popular diets and extreme measures mean cutting calories but this can sometimes be detrimental especially if you’re exercising.  Eating too few calories for too long will cause a reduction in metabolism.

Fix  – Eat a little bit more. Varying the calorie intake will kickstart the metabolism (methods such as the 5:2 are good).

 

Not including liquid calories

Liquid calories in the form soft drinks, hot drinks and (ahem) alcohol will wreck your weight loss campaign.  Liquid form is often the quickest way to absorb anything and this is also true of calories which is why sports drinks are liquid form.

Fix – Don’t do it!  Or certainly limit it, the only liquid we should consume is the clear stuff and we don’t mean vodka.

 

Eating diet products

If something sounds too good be true… well it is.  Diet products, particularly diet drinks contain chemicals that are lethal for health and often have the same effect on blood sugar levels.  You are always for better off having the real thing, in which case you probably wouldn’t.

Fix – Eat the real thing, or probably just some real food.

 

Lifestyle factors

Two of the biggest are stress and sleep.  Stress can be in the form of simply being very busy or it may be more specific.  Stress or lack of sleep trigger hormones that will slow down weight loss efforts or even halt them all together.

Fix – Do some stress busting exercise, go for a walk or simply schedule some time out.  Improve sleep patterns by doing the same, eating a healthy diet, avoiding too many stimulants or simply going to bed earlier.

A spot of early morning exercise..

This time of year the sun rises closer to 5am and the mornings are beautiful in Bournemouth.  Naturally the body wakes up earlier (or should).  A spot of early morning hiking, cycling or jogging can be amazing for the body and soul from as little as 10 minutes all the way up to a full on workout lasting an hour or more.  Here are some quick tips that can help…bournemouth personal training

  • Prepare your body the night before by going to bed earlier and setting the alarm.
  • Prepare your kit as well.  It makes life easier and is less noisy for your loved ones.
  • Choose a good route in advance, the more scenic the better.
  • Start off with small amounts of time, enjoy the experience and you’ll be more likely to do it again.
  • Perhaps build it into your commute, school run or daily chores.
  • Enjoy.  It’s what we are born to do.

10 less obvious reasons to exercise

Besides the usual physical gains there are lots of positives to exercising on a regular basis that many of us never consider. This list should inspire even the laziest of couch potatoes.

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  1. Exercise helps you sleep better.   When we train we sleep deeper and with better patterns which is amazing as sleep is still shown to be top of the list for health.
  2. It’s a little me time.  Many of us tear around all week and rarely have time out.  Even a 20 minute walk to work is perfect.
  3. Exercise improves your sex life.  There are few reasons why, both physical and hormonal, but it’s all good.
  4. It improves your pain threshold, perfect for…erm if you’re ever in pain I guess.
  5. Exercise helps brain power.  this is due to increased efficency of circulation paricularly to the brain.
  6. You crave healthier food.
  7. Exercise aids digestion. With increased bloodflow and better nervous system response, particulary following training the gut can be a healthier place too.
  8. It’s anti-ageing on a mental and physical level.
  9. Exercise is great for mind and soul.  It’s like a form of meditation and is also shown to reduce anxiety, a very common issue with modern living.
  10. It fights disease. Diabetes, stroke, heart disease, cancers, you name it, regular exercise fights all of them.

Want to get going now?  www.bourne-fit.co.uk

Fat loss February – Participants required

This month as an incentive for all of us to get into shape for spring we are going to burn some collective fat.  torso

It’s simple.  We are looking for literally anyone looking to lose some body fat this month.  It can be anything from as little as a short term couple of pounds to more than that in the coming months as well. Here’s what we are looking to do…

  • Lose weight both individually but also as a collective group to make it more interesting.
  • Take 2 measurements (weight and waist) each week anonymously
  • We will update on progress each Friday.
  • We will offer top tips and answer FAQs as we go.
  • It’s free  – what have got to lose?!?

Essentially this is a great way to get really focused for a month –  no more excuses, just a real push before the spring comes.

Interested?  You can start any time – just email us and we will reply with a quick start  —>       si@bourne-fit.co.uk

Christmas packages

Stuck for gift ideas? Why not treat your loved ones to some ‘me time’ this festive period.

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We can offer a bespoke package to suit you or simply offer vouchers up to a specific value (minimum £20).

Need inspiration?  Why not go for 3 x 45 minute Personal Training sessions including a nutritional assessment – for £75.

 

Simply get in touch with us direct or through the website at www.bourne-fit.co.uk

 

The perfect start to your fitness campaign

Thinking about getting fit can be a real effort.  Like most things in life the thought of doing something is often worse than actually doing it.  In fact there is a popular quote / formula along the lines of “the size of the task grows in relation to the amount of time we spend thinking about it!”.  How true, how true.

When it comes to your health and fitness we are of course here to help.

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We currently offer Personal Training sessions as a one off, but more popularly in 5 week blocks.  This is the perfect platform on which to build, arming you with all the fitness, nutrition and training knowledge to carry on forward.

Of course at this point you can simply carry on seeing us (of course you will, chances are you’ll be flying by then!), it’s entirely up to you.  Clients old and new at Bournefit would agree it certainly is time well spent…

For more info or an obligation FREE consultation see the website at http://www.bourne-fit.co.uk/