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Tip Top Wellbeing http://tiptopwellbeing.co.uk Wellbeing, Nutrition and Conditioning with Allison Collier Sun, 24 Jun 2018 19:49:35 +0000 en-GB hourly 1 https://wordpress.org/?v=4.9.8 Detox? just eat fresh http://tiptopwellbeing.co.uk/detox-just-eat-fresh/ http://tiptopwellbeing.co.uk/detox-just-eat-fresh/#respond Sun, 31 Dec 2017 19:49:39 +0000 /?p=2587 Just eat fresh unprocessed food and drink water, let your kidneys and liver do the job they are designed for.

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Detox period is upon us again, there are more products sold at the beginning of the year, than any other time of the year, but are they really needed, I don’t think so, I’ll tell you why.

Your body detoxes itself every single minute of every single day.  Your liver and kidneys process, filter and detox your body.  It doesn’t require anything to do so other than fresh unprocessed food and water, you know, that stuff that keeps you alive.

I did some ‘googling’ before I started writing this, with the word detox, I came across

  • Powders of various types
  • Meal replacement shakes
  • Tea cleanse
  • Colon cleansing
  • Juice cleanse
  • A five day rapid weight loss cleanse
  • Deep drainage dietary supplements!!
  • Flat belly detox
  • 7 day ultimate cleanse
  • 5 day fast cleanse
  • 7 day liver detox
  • Blood detox pills
  • Liquid cleanse and flush..

And so on………infinitum, these cost anything from £3 or £4 pounds to over a £100 for a course of treatment.  At best they are a placebo at worst there have been some serious medical side effects.

The only bonus to these products is to the suppliers getting rich.

Look how beautiful these foods look.

The body’s needs are basic, it requires fresh food, heavy on the veg and water, anything else is superfluous, in fact anything that comes out of a box is not required. But we all know this really, eating for health isn’t rocket science its basic, meats and fish is you’re are a meat eater, beans, pulses, nuts, vegetables, fruit and a small amount of grain.

So next time you feel the need to detox, save your money, and drink some water….

If you would like to learn more about food health and fitness and keeping your body  in its best condition sign up to my newsletter here

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Grain Free Pancakes http://tiptopwellbeing.co.uk/wheat-free-pancakes/ http://tiptopwellbeing.co.uk/wheat-free-pancakes/#respond Sun, 21 May 2017 10:30:47 +0000 /?p=2517 Grain Free Pancakes, delicious and easy

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Grain Free Pancakes, delicious, quick and filling

These grain free pancakes take minutes to prepare and eat, I sometimes have them as shown with fruit and coconut; or
if I have had a workout I will serve them with a good quality nut butter about a couple of teaspoons.

You can add seeds to this recipe.

These pancakes are just as delicious eaten with a poached egg.

Ingredients for Grain Free Pancakes

Ingredients (per pancake)

• 1 Banana
• 1 large egg
• Knob of butter (or oil if you prefer)

Method

• Heat a small pan with the butter or oil
• Mash the banana in a bowl until soft
• Add the egg and mix together with a fork or whisk
• When the pan is hot add the mixture
• Cook for a couple of minutes, then turn over and cook for a further min.
• Place on a plate add whatever natural toppings you want sweet or savoury and
serve. Easy.

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What is Wellbeing? http://tiptopwellbeing.co.uk/what-is-wellbeing/ http://tiptopwellbeing.co.uk/what-is-wellbeing/#respond Sun, 14 May 2017 17:40:57 +0000 /?p=2500 Wellbeing - is it easy to achieve? How often do you wish for another life?

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 Wellbeing

Well the dictionary defines wellbeing as

The state of being comfortable, healthy, or happy.

The Danish call this Hygge.

I think that is a pretty good definition. Wellbeing comes from inside you, it is about being mentally and physically fit and healthy. It’s about being you in all your glory. It’s subjective. Mostly we all agree about what makes us feel good but I do wonder whether most of us will ever consider wellbeing as a goal or whether we consider it to be slightly selfish.

From my perspective I would also like to state what wellbeing isn’t. It’s not about being perfect, the fittest, the prettiest or the slimmest, it’s not about getting things right every day, it’s not about being the most successful in what we do. We are all human and we are all the sum of our experiences, it’s not about shutting those experiences out but accepting and developing ourselves in spite of and because of them. Here are some of the things that I try to do daily. There are days I don’t quite hit the spot, a continuous work in progress.

Accepting ourselves

Accepting ourselves for who we are is not the same as resigning yourself to a particular fate. We all have a past, a history and some of which may make us unhappy, we may regret what happened or how we dealt with something. You can’t change it, you can learn from it and develop. Forgive yourself and move on. Letting go of the past and focusing on what you can control, is empowering and life changing.

Consider who you hang about with

Who do you hang about with? This is as important to your wellbeing as accepting yourself. Accepting yourself is of no use if you allow others’ to bring you back down.
Ask yourself these questions

 

Celebrate your strengths

I’m not talking about whether you are good a maths or high jump here, but what hardships or crisis have you overcome and grown from? How did you do it? What goals have you achieved? Who have you helped, how do you help people daily? Write them down and read and add to the list frequently. Write it all down, don’t discount anything however small.

Set an intention to destroy self-loathing

By setting an intention to shift from self-loathing to self-acceptance will start a chain reaction away from the negative and towards a world of tolerance, trust and love.
Self-loathing does not lead to a satisfying life for you or those that love you. It taints everything.

Reconciliation

Many of the dreams we had when we were young, have not happened. They didn’t happen for a whole host of reasons. Reconciling what we wanted our reality to be and where it actually is can be difficult. We live in a world where happiness is viewed from perfection, success, money and celebrity and not getting there yourself means failure, I would like to turn that on its head completely.

All we can be is the best we can be

I like to think that we become happier because things haven’t always gone our way. Shit happens in life, whether we create it or it blindsides us on a cold Thursday. Our happiness and wellbeing comes from how we handle that and move forward, what we have learnt and how we ultimately rebuild.

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Steve Fallon http://tiptopwellbeing.co.uk/steve-fallon/ http://tiptopwellbeing.co.uk/steve-fallon/#respond Fri, 14 Apr 2017 13:45:39 +0000 /?p=2479 I have only been working with Allison for three months and already I have achieved with her support things I did not think I could ever do.  She has taught me the importance of body strength to support sport and the importance of correct technique; I felt inspired and motivated every session.. She knows her […]

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I have only been working with Allison for three months and already I have achieved with her support things I did not think I could ever do.  She has taught me the importance of body strength to support sport and the importance of correct technique; I felt inspired and motivated every session.. She knows her stuff and backs it up with results.  She delivers everything with good humour and is easy to work with, I recommend her 100 %.

Steve Fallon

 

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Jessie Hronesova http://tiptopwellbeing.co.uk/jessie-hronesova/ http://tiptopwellbeing.co.uk/jessie-hronesova/#respond Thu, 25 Aug 2016 09:44:52 +0000 /?p=2177 I could not endorse Alli more. Although I was a very difficult case – with a set of injuries, great aversion towards sprints, and a low budget

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I could not endorse Alli more. Although I was a very difficult case – with a set of injuries, great aversion towards sprints, and a low budget  – Alli was able to create a programme for me, which not only improved my speed and running style, made me fall in love with running again, but also allowed me the luxury of one-to-one sessions on a weekly basis! She included a set of drills and exercises, which strengthened the right muscles and stretched the right areas. As a result, I am no longer in pain when I run and can clock around 30 miles a week without problems. I have been trying to find a good running coach for a long time and now really consider myself lucky to have found Alli!

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Lorna Brown http://tiptopwellbeing.co.uk/lorna-brown/ http://tiptopwellbeing.co.uk/lorna-brown/#respond Fri, 12 Aug 2016 10:10:46 +0000 /?p=2174   “I’m a 71 year old who looks after a toddler and a baby three days a week. I needed to get fit to make sure these grandchildren are kept safe and fit. Allison helped me so much with strength training, agility and balance. In a thrice I can describe Allison and her work: She’s […]

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“I’m a 71 year old who looks after a toddler and a baby three days a week. I needed to get fit to make sure these grandchildren are kept safe and fit. Allison helped me so much with strength training, agility and balance. In a thrice I can describe Allison and her work: She’s fun, she’s an inspiration and she knows her stuff!”

Still laughing –

Lorna Brown

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Calf Injuries http://tiptopwellbeing.co.uk/calf-injuries/ http://tiptopwellbeing.co.uk/calf-injuries/#respond Mon, 16 Nov 2015 14:57:50 +0000 /?p=2140 Calf injuries, work within your limits

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The muscles of the calf, namely the Gastrocnemius and the Soleus extend the foot and raise the heel. The Gastrocnemius also helps to flex the knee.  Calf Injuries are common in sports that have explosive elements to them.

Causes

• Repeated explosive and pushing activities, for example, sprinting, jumping, weightlifting and sports like rugby.
• Too much too soon
• Not enough strength and flexibility for activity
• Imbalance of leg muscles

How?

An abrupt and forceful contraction of the Gastrocnemius, for example when accelerating.

How does it feel?

• If you pull your calf muscles you will feel aching, stiffness and swelling
• If you tear a muscle in your calf, you will hear a noise that sounds like the cracking of a whip. You may have a 1st 2nd or 3rd degree tear.

A medical professional will make a diagnosis based on a physical examination and/or MRI or Ultrasound.

Complications

• Injury to your calf should be taken seriously as blood clots can form in your leg.
• Change of gait will create injuries, tightness and imbalance elsewhere.

Treatment

• Rest Ice Compression and Elevation
• Seek medical advice
• For a rupture, possible surgery
• Physiotherapy to strengthen and stretch

When can I go back to sport?

• For a strain normally within 3 months
• For a tear up to 9 months following surgery.

How to avoid it

• Correct level of overload for your fitness level
• Recovery to allow the soft tissue to adapt
• Ensure you are training specifically for your sport.

At the risk of stating the obvious, work within your limits and increase intensity as your body adapts.

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Iliotibial Band http://tiptopwellbeing.co.uk/iliotibial-band/ http://tiptopwellbeing.co.uk/iliotibial-band/#respond Tue, 10 Nov 2015 16:12:57 +0000 /?p=2129 Build up training gradually and avoid this.

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ITB Syndrome affects the Iliotibial band, which as you can see above is a thick strip of tendon like connective tissue running from the hip to the knee. It connects to the Tensor Fasciae Latae and Gluteus maximus muscle and also on the outside of the knee connecting to the tibia (shin bone).

Its main functions are to stabilise the leg when running, it moves the hip sideways and extends (straightens) the knee.

Overuse of this tendon can result in an inflamed ITB which becomes painful.

This injury is seen mostly in people that do any of the following.

• Running
• Cycling
• Rowing

ITB is caused because of repetitive action, muscle imbalance, restricted running technique, overtraining or not allowing the body to adapt (too much too soon).

Symptoms

• Pain on the outside of the knee, particularly on stairs or downhill.
• There may be swelling, thickening and tightening of the tissue
• Pain when you bend or straighten the knee
• Feeling of weakness when you move your hip sideways.

If left untreated, long term hip and knee pain can be expected, resulting in a long layoff from sport.

Treatment

• Stop any activity that causes pain
• Follow RICE (Rest, Ice, Compression, Elevation)
• Contact a medical professional
• A referral to a physio to stretch your ITB and strengthen the muscles
• In some cases surgery is required.

Timing

It generally takes about 8 weeks of rest to recover from ITB Syndrome or 8 weeks from surgery.

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Aerobic v Anaerobic http://tiptopwellbeing.co.uk/aerobic-v-anaerobic/ http://tiptopwellbeing.co.uk/aerobic-v-anaerobic/#respond Tue, 13 Oct 2015 14:11:00 +0000 /?p=2112 Aerobic v Anaerobic, which is better?

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Fitness, Fat loss – Aerobic v Anaerobic

I have been asked about this question a few times, and the answer is always, well it depends… let me explain why.

A small amount of science.

Adenosine Triphosphate (ATP), is our energy molecule and is found in every living cell. Our metabolic systems use ATP in order to create energy, muscle contraction, transmission of nerve impulses amongst many other energy consuming reactions. It is our energy currency.

• ATP energy is obtained by the breakdown of food.
• We can breakdown EITHER carbohydrates or fats (lipids)
• All carbohydrates are converted into glucose, which are then converted into energy.
• If you don’t use them all up, they will be stored as fat.
• Fats are converted to energy by being split into fatty acids and glycerol and then converted into energy (it takes a while)
• Our bodies will breakdown Fat (lipids) into energy IF we have used up all of our Carbohydrates. If you are starving your body will try and change the protein in your body into energy, but this is a last resort (you’re on your way to dying if this happens).

Our muscles hold 9 seconds of explosive energy at any time, therefore continuous replenishment is necessary.

Energy systems

The first myth I want to dispel is “your energy systems turn on sequentially”.
The three energy systems we use are:

• Alactic (ATP/CP) – Anaerobic up to 9 seconds
• Lactic – Anaerobic – 9 seconds to 3 minutes hard training, depending on how much specific training you have done.
• Aerobic – for those long easier distances and for doing day to day normal tasks.

Because this process has been explained like this, there is a misconception that they turn on in order. They do not. They all turn on simultaneously. They then decide depending on the intensity and length of your training, which system works hardest.

For example:
100 metre sprinter = will mainly be in the Alactic and Lactic systems
A 10,000 metre runner = will mainly be in the aerobic systems.
BUT both will use all energy systems.

Your body is the smartest machine known to man

Your body wants to get better, fitter and more efficient at everything it does. If you train it to do something, it will respond.

Adaptations to exercise

As you can see both systems appear to be in direct competition with the other. When you start out exercising a run will feel Anaerobic and a lot of Lactic acid will be released as it is new and this is important to remember, that doesn’t mean that it will always be that way, your body will very quickly adjust.

So, that is the science bit done.

Somuscle tone even if you are one of those people who have remained the same weight all your life, the composition of your body will alter dramatically as you get older.

So let’s have a look at the two training methods, Aerobic and Anaerobic.

Firstly it is important to point out that research has shown that your resting metabolic rate uses in percentage terms more energy (calories per day) than specific exercise, it works out at around 60% of your daily calorific allowance (even if you spend it in bed) That leaves 40% for movement.
It has been estimated that 3 x 30 min sessions of vigorous exercise per week increases energy demands by 1,039 Kcal/week. If average weekly calorific expenditure is 19,561 calories, then 1039 calories is only 5% of daily movement!

What is vigorous exercise? For ease let’s use the talk test, there are three levels to the talk test:

If you are exercising and able to talk in sentences – easy exercise (mainly aerobic)
If you are exercising and able to talk in short phrases – mainly threshold/lactic
If you are exercising and only able to utter one word at a time – mainly Alactic

In order to be doing the recommended 3 x 30 mins of vigorous exercise per week, you need to be in short phrase – one word category. Don’t underestimate how hard this training is.

Aerobic (cardiovascular)

Most people will lose a number of pounds and feel a lot fitter when they start aerobic training. This is because it is new to your body, (and in part because it is so new to your body, there is an element of the anaerobic to it) but as your body gets use to your training, adaptations occur that mean your body uses less calories to do the same exercise. This means that your body can transport and use oxygen more efficiently, it has created more capillaries and it has strengthened the bones and muscles being used. Once your body has adapted to this type of training, it is time to change it.

Anaerobic

Firstly we have to be really honest about what constitutes an anaerobic workout If we go back to the beginning of this blog, in order to be anaerobically training we need to be engaging the Alactic and Lactic training systems or one word to a short phrase in talking. I see a lot of articles on High Intensity Interval Training (HIIT) which go on for 20, 30 and even 60 minutes! If you can do something for even 20 minutes continuously it is not HIIT.

Anaerobic training in running or cycling, the training intensity should be at 90 -100% and no longer than 2-3 minutes and should have a rest rate of equal or more in length, depending on the adaptations you are trying to achieve. This is tough training.

Once your body has adapted to the training even though it is at a higher intensity you would still need to change it again to keep getting positive adaptations. It does not matter how fit or experienced you are, if you change your training, adaptations will occur.

Beginner

If you are a complete beginner then really you need an aerobic base with which to build onto an anaerobic training session. I wouldn’t advise doing it the other way round.

To the point

So if we go back to the original question about fat lose and exercise, to maximise fat loss we need to keep changing the intensity of our workouts, we need to keep making new positive adaptations.

But fat loss will not happen even with vigorous exercise, if your diet is not correct. What we put in our mouths determines how well we train, how well our body adapts and ultimately, how much body fat we carry, there is no cheat sheet….

So the answer is IT DEPENDS…. And it depends on you

 

 

References:
Cardio Anaerobic http://www.ncbi.nlm.nih.gov/pubmed/22201691
http://www.ncbi.nlm.nih.gov/pubmed/10939877
High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals
Antonio Paoli, 1 Tatiana Moro,1 Giuseppe Marcolin,1 Marco Neri,2 Antonino Bianco,3 Antonio Palma,3 and Keith Grimaldi4

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Meatballs http://tiptopwellbeing.co.uk/meatballs/ http://tiptopwellbeing.co.uk/meatballs/#respond Tue, 13 Oct 2015 12:58:03 +0000 /?p=2105 Meatballs, a family favourite

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Meatballs

These Meatballs are a family favourite, they can be served traditionally with pasta or if you prefer grain free, then serve with spiralised courgette an carrot.

Serves 4 – 6 people
Prep time 10 minutes
Cooking time 15 – 20 minutes

Ingredients

1 lb of lean minced meat (or veg alternative)
half a bag of spinach chopped (or 200 grams of frozen)
1 white onion chopped
2 gloves of garlic chopped finely
1 teaspoon of ground cumin
1-2 chilli’s (optional)
1 teaspoon ground coriander
a handful of fresh coriander leaves
Salt and pepper to taste
oil for cooking

2 portions of tomato sauce

Method

Chop the spinach, onion and garlic
Place in a bowl
Add cumin, coriander and chilli (save some fresh leaves for garnish and sauce)
Add salt and pepper
Mix thoroughly and roll into meatballs about 1 1/2 inches in diameter
Shallow fry until browned all over removed the meatballs and excess cooking fat
Return meatballs to the pan
Add fresh tomato sauce, some of the saved coriander leaves and cook for a further 5-10 minutes or until cooked through.

Serve with whole wheat spaghetti, Parmesan and remainder of coriander leaves.  You could try ribbons of courgette/carrot or a huge salad instead for a lighter and vitamin dense option.

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