Yearly Archives: 2021

February 1, 2021

DIET VS EXERCISE #1: IMMUNITY.

Whatever your ambitions for the year ahead, working out and eating well will always be sound strategies. But which is more effective? Here is a look at the benefits of each on your immune system.

Your immune system can be compromised by a range of factors, from age and obesity to smoking. But it can also be strengthened.

The effect of exercise on immunity is dependent on dosage. There is a theory that intense training – for a marathon, say, or CrossFit – temporarily suppresses the immune system, leading to an ‘open-window’ of heightened infection risk in the hours afterwards. However, recent research suggests that this only applies to pro athletes with six-hours-a-day schedules.

Research shows that a bout of moderate-effort exercise can help the immune system to sweep up pathogens. If your training is more professional, further studies show that increasing your intake of carbs and polyphenol-rich berries and veg can help to offset any damage.

Following a Mediterranean diet – rich in healthy fats and plant-based foods – will boost the microbiome diversity in your gut, while prebiotic foods promote the growth of healthy bacteria.

The decider:
Diet

January 1, 2021

OVERINDULGED THIS CHRISTMAS? GET BACK ON TRACK WITH MY TOTAL CORE EXERCISE GUIDE.

For many, Christmas is a difficult time of year to keep to a balanced and healthy lifestyle. Lack of time for exercise, meal prep and eating healthily can give way to exhaustion, unhealthy food and lifestyle choices.

If you’ve been treating yourself more and exercising less, this can often result in feelings of guilt, especially those of you who have recently started on your journey to better health.

Don’t despair! The key is to accept this and move on…

Try my Home Workouts: Total Core exercise guide to get you back on track. This simple guide provides easy-to-follow exercises which target all muscles of the core and help you to build strength and tone. Visit my shop page for further details.

In addition to this guide, it’s essential you introduce yourself back into your previous routine slowly. Don’t take away all treats, as you’ll feel deprived. Eat well balanced meals that include all three macronutrients – protein, complex carbohydrates and good fats.

Start to move more. This doesn’t mean you have to get straight back into training for your 10k run or head off to the next sweat-inducing spin class. Do the things that you enjoy, like taking a walk in your local park or dancing around the living room with your family.

The key is to be kind to yourself and move forward. And here’s to a happy and healthy 2021!