Norwich Wellness

22/06/2024

Artificial sweeteners

Sweeteners and health

Lower calorie and no calorie sweeteners will not necessarily make a food or drink healthy but can be helpful in reducing your sugar intake. High sugar intakes increase the risk of tooth decay. Therefore, the use of no calorie sweeteners in food and drink, as long as the product does not contain any sugars, can help reduce the risk of tooth decay.

However, carbonated drinks are associated with dental erosion due to their acid content, regardless of whether they contain sugar, lower calorie sweeteners or no calorie sweeteners.

In general, everyone should be eating less sugar but lower or no calorie sweeteners can be a useful alternative for people who want to reduce their sugar intake, while maintaining a sweet taste.

The findings from research into sweeteners and health is mixed.

Evidence from short term trials on drinks sweetened with no calorie sweeteners show that when they are consumed instead of sugary drinks, they can support lowering of energy intake and weight gain. There is no evidence sweeteners stimulate appetite in humans.

Evidence from longer term observational studies on weight show conflicting results but this type of research is limited and the findings cannot be directly linked to sweetener intake.

There have been reports that the use of sweeteners is linked to other health issues but the evidence base for this is limited. Cancer Research UK has said sweeteners do not cause cancer.

The sweetener aspartame is not suitable for people with phenylketonuria (PKU), a rare inherited condition. This is because aspartame contains phenylalanine, which people with PKU cannot metabolise. If a product contains aspartame, the ingredients list will include aspartame or its E number E951. There will also be a separate warning on the product label that it contains a source of phenylalanine. People with PKU should check food labels for this warning.

So reduce your sugar intake by swapping out, to support weight management and sugar cravings. You have to consume an amount impossible to have in a 24 hour period to even begin worrying about any side-effects.

www.norwichwellness.co.uk

15/06/2024

Let's Talk Tendons!

I'm sure we've all been there, whether it's your achilles, tennis or golfers elbow, glute medius and so on...
Chronic tendon pain is something active people deal with all the time, at times it can be so bad it puts you off training. Our healthcare providers don't tend to handle it too well either, we usually get told rest, ice, compression, right? Or injections and pain relief, which is correct for extreme injuries, but I'm talking about rehabilitation here and managing long-term tendon discomfort.
Tendons have poor blood flow, and heal notoriously slowly. We need to work them by loading them up gently over time, here's why

- Exercise adds tension, which encourages nutrients into the area
- Tension encourages stabilisation of the tissues
- Resulting in pain-free tendons

Most people with chronic tendon pain don't need a doctor. They need a trainer who knows what they are doing. If you are suffering with tendon pain, I can help you address it.

Join the ever growing team at www.norwichwellness.co.uk

02/06/2024

// PROGRESS //

Image shared from my desktop app with permission from the client.

Progress does not have to be seen to be felt. This particular client was worrying they are not seeing physical progress in the mirror. But the metrics say otherwise!
If your goal is fat reduction and body recomposition, be prepared for this to take a long time. It's going to be boring as hell at times because you are getting familiar with exercises, your body is being conditioned and it can feel like nothing is happening. This person had been working out for 3 years solid on their own, without guidance trying to piece a plan together themselves from info in the internet. But just were not seeing results.
3 months with me and they're dropping fat, and building muscle whilst improving their confidence in the gym and out of the gym because someone (me) believes in them! Personal training is not just about physical change, it's about building self-esteem and confidence too. A decent trainer will address a multitude of things when you have your assessments and switch up your training to keep it as fresh and as exciting as doing the same thing over and over can be.
Training shouldn't be about getting 'beach ready' I hate all that sales bu****it some trainers peddle. Training is for you, it's for your future, your families future and to give you the strong and healthy body you need to live your senior years confidently and with a full sense of wellbeing. If this sounds like something you want, give me a 'follow' and send me a message to get started. Loads more info on my website if you want more details first.
The future is a long way off, but the time is now!

www.norwichwellbeing.co.uk

22/05/2024

Why do we need to warm-up and cool-down?

The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity.

Warming up increases your heart rate and therefore your blood flow. This enables more oxygen to reach your muscles.

A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion (flexibility) should be increased by dynamic stretching.

How do I warm up before exercise?
A warm-up for light physical activity will take around 10 minutes. It involves light aerobic activity and some dynamic stretching movements appropriate for the activity you’re about to perform. This could include:

fast-paced walking
walking up and down stairs
fast-paced side stepping
jogging on the spot
arm swings
lunges
squats

There’s little evidence that static stretching reduces your risk of injury during physical activity or exercise, or even soreness the next day. However dynamic stretching, incorporated into an aerobic warm-up, remains very popular.

www.norwichwellness.co.uk

04/05/2024

Exercise is physical stress imposed upon the body, but it’s during the post-exercise recovery phase between workouts that the body actually changes as a result of the exercise stimulus. One of the most effective methods for recovering from a hard workout is something that you already do, but you probably don’t do enough of it, or you may not utilize it to the fullest extent. A sure-fire method of promoting recovery so that your exercise program produces the results you want is to get optimal sleep. Some useful pointers below,

1. Get 7-9 hours sleep a night. Adding an hours sleep is equivalent to a whole extra nights sleep per week.
2. Sleep allows muscles to repair themselves, the longer the sleep, the more time for tissue to heal.
3. A decent nights sleep is good for your stress levels. If you wake up feeling unrefreshed your sympathetic nervous system could be elevated leading to higher levels of cortisol in the body.
4. Feeling too tired during exercise can result in poor reflex time or judgment, both of which could cause an injury. During sleep the body gets time to remove metabolic waste from brain cells, while enhancing blood flow to cells bringing oxygen and glycogen to the rest of the body for optimal cognitive performance.
5. Adequate sleep promotes optimal functions of the immune system. Illness is the second leading cause of missed training time for people, so no matter what your job is, great sleep supports a strong immune system, which reduces your chances of becoming sick.
6. Plan your workout according to the sleep you have had. If you have a late night planned to see a concert or working late, you might not get your full quota. Plan lower intensity workouts for the following day after a shorter nights kip.

So, sleep well to exercise efficiently, safely with decent recovery. Your body will thank you for it.

And on that note, I'm off for a nap, they count, too!

www.norwichwellness.co.uk

14/04/2024

Can you out-train a bad diet?

If like me you have a weak point (my kryptonite is gelato 🍧) having these things in moderation is obviously key. But can you out-train half a tonne of crap food and booze?
The answer is no. Although it is easy to assume, or hope that regular exercise will burn away any unhealthy food choices, that is not always the case.
Why not I hear you ask! Well, exercise can help manage weight, reduce risk of disease, strengthen bones, improve brain health, and enhance your day to day life. A healthy diet helps stabilise blood glucose, reduces cardiovascular disease and provides energy for daily activities. But... to optimize your health, your diet and exercise must work together.
The idea that Kcals in Vs Kcals out must be equal, is not helpful. Doing a workout does not give you the right to down 3 double cheeseburgers or a bottle of Prosecco. It's not realistic, and encourages an unhealthy relationship between diet and exercise, and no discerning trainer would want that. Imagine having a scoop of your favourite ice cream on a day out, then being obsessed with the thoughts of having to burn it off later. Nobody should be made to feel like that.
But what about cheat days? I do not promote them, it gives the idea that you can binge on one day of the week, and that's not a healthy mind set either.
Instead, focus on whole foods, with protein, carbs, healthy fats, loads of veg and fruit, plus your regular treats as part of a balanced diet. You don't have to miss out on the things you love to improve your health. And with proper nutrition you probably won't crave rubbish food anyway. Especially as your energy levels begin to improve, and you feel better on the whole.

So the answer is no, you can't out-train a bad diet if that's all you eat, but in moderation we can enjoy the treats we love as part of a healthy overall nutritional plan.

The doughnut in the picture was delicious by the way. Made by my own fair hand.

www.norwichwellness.co.uk

12/04/2024

The Alekna, named after a discus athlete, is a similar core exercise to the deadbug but is much greater in difficulty. It is a great option for training your core to work to maintain stability through your spine as you transfer force and movements through your legs and arms – exactly the way your core should be working. It is a good option for beginners as you have the ground to use as feedback against your back. I did 30 of these today, slow and steady. I may struggle to turn over in bed later 💪🏻 www.norwichwellness.co.uk give me a follow, and join the team 👬

04/04/2024

If the ingredients list reads more like a science lab experiment than a recipe for food. You should probably eat it in moderation, or avoid it altogether.

www.norwichwellness.co.uk

30/03/2024

Happy Easter!!

Enjoy the choccy and the bank holiday weekend!

If your current plan requires you to record chocolate as a 'syn' or you're being guilted in to working it off later. You're probably on the wrong team.

Come and join us! www.norwichwellness.com

27/01/2024

Saturday morning workout underway. Slow and steady, with extra long rests between my sets.

15/01/2023

08/10/2019