How much exercise should you do to see change?

August 27, 2022 at 2:32
Posted by Rachael Woolston

Many of us were sold the idea that just a bit of walking a few times a week would help us get in shape. It is better than nothing but if you really want to lose weight, change body shape and improve your health, it’s not just about consistency but HOW you exercise that makes the difference…

fitbitch1

 

Strength Training

What does strength training even mean? It could be body weight, you could use a kettlebell, dumbbells, anything that is heavy enough to create a challenge to your muscles so that they are forced to adapt and change.

If you’re NOT lifting weight and only running or doing yoga, then you’re missing out a major part of your fitness training that helps to balance your hormones (did you know that lifting weights increases your levels of testosterone which can be beneficial if you are going through a particular hormonal stage of life?), and lowers your risk of type two diabetes, stroke and heart failure.

And for all those women who worry that it will make them look bulky, it is very hard as a woman to bulk up. Strength training helps to generate muscle mass, which is more active than fat tissues, meaning that the more muscles you have, the more calories you burn.

If you are not lifting weight regularly, particularly if you’re in your forties or over, re-think your workout routine. Strength training will radically change how your body looks.

 

Cardiovasular workouts

Trying to lose weight by running?  Cardiovascular exercise (when combined with healthy eating) CAN help you lose weight BUT the crucial factor is that it needs to be of moderate intensity – about 85% of maximum heart rate.

For a very few people, walking briskly will represent 85% of max heart rate but for the majority of us, this or running at a conversational pace will not.

So, if you want your running to help you lower your health risks, and your weight, you need to increase the intensity of your runs a few times per week.

 

Social fitness

Studies show that loneliness, or social isolation can increase your health risks by up to 32 percent. So, not only is exercising with others or being part of an online group easier because you’re motivated and inspired by others, just being with others could help increase your ability to avoid health risks.

 

If you would like to work with me online or in person to lose weight and feel great, email rachael@fitbitchbootcamp.com to find out how I’ve helped hundreds of women transform their body shape, fitness and confidence since 2009.

 



No Comments »

#fitbitch10in10 – Come on a wild camping adventure

June 7, 2019 at 7:10
Posted by Rachael Woolston

If you fancy getting away from it all, it doesn’t have to cost the earth or take up hours. Reset and reboot with us on our one night wold camping adventure this June 14th…

 

pastedGraphic.png

You don’t have to go hiking up mountains in the Himalayas to have an adventure. One of my absolute favourite things to do is to go wild camping. There is nothing more freeing than packing a sleeping bag, jumping on my mountain bike and spending the night out under the stars.

Witnessing the sunset, hearing the birds singing, sheep bleating and watching the sun rise again the next morning is a truly magical experience. There are not many moments in life when you can simply just be, but wild camping gives us that unique connection to nature. So, settle down in your sleeping bag and join us for a mini adventure on our #fitbitch10in10 wild camping challenge.

Here is all you need to know about having a wild camping adventure:

Equipment

A sleeping bag, sleeping mat and layers to keep you warm through the night are the basic essentials, including a hat, thick socks and a couple of layers of clothing. Even on the warmest days it can get chilly in the middle of the night and keeping toastie head and toes ensures an easier night’s sleep. 

If you have a mini camping stove that isn’t too bulky to carry, it is a luxury to be able to make hot drinks, but a flask of hot chocolate for the evening and another for coffee in the morning is also sufficient. 

A bivvy bag provides protection from dew and damp but isn’t essential on a dry, warm night. 

A phone/camera to capture the sunrise!

pastedGraphic_1.png

Don’t expect to get much sleep

Wild camping is an opportunity to witness the life around us, don’t expect to sleep as you would in your own bed. It is a wonderful experience sleeping under the stars and the peace of being outdoors at night is to be treasured. Expect a bit of discomfort, but it is worth it for the sunrise in the morning. 

pastedGraphic_2.png

Take snacks

It’s nice to enjoy some delicious snacks on to munch and a Kindle so that you can read in the dark

A camping stove or flask of hot drinks 

It is comforting to have a hot drink before bed and nice to wake up to a flask of coffee, most decent flasks will keep coffee hot until morning.