Simplest way to lose weight over Winter - Maintain you regular fitness routine..

The tendency to gain weight when the weather turns cold is a scientifically proven phenomenon, with a study published in The Journal of Clinical Endocrinology & Metabolism finding that, in winter, a person's weight creeps up by about 0.5kg.


It doesn't sound like much until you learn that the weight doesn't always disappear in summer and, according to US researchers, the half-a-kilo-each-winter accumulates year after year.


The last few weeks has seen winter hit hard, however it is important not to let the cold wintery weather stop you from continuing your regular exercise as this will help prevent the weight gain.  

It may be cold and hard to leave the warmth of the house however, once out in the fresh air it can be invigorating and the cooler conditions allow you to work harder and burn more calories.. You will also find you will warm up after a few mins of exercising.  

I would also like to dispel the myth that exercising out in the cold causes you to get sick.  Colds and flus are caused by a virus and not the cold air. You are more likely to catch these in the office rather then exercising outside.  If you do get sick you may need to take a few sessions off however, once you are feeling better get back into your fitness routine asap.. 

Research also shows that people who exercise regularly and maintain a healthy lifestyle catch less colds and flus compared to the rest of the population. 

If you do suffer from conditions such as asthma which can flare up in the cold chat to your GP about preventative strategies so you can keep up your fitness routine over winter.  

Here are some more facts regarding winter training. 

 Fact 1: On cold days, you'll lose a reported 40% of your heat from your head, so it's important to keep it covered. Try wearing a beanie.

 Fact 2: Insulate your body. Wear layers of clothing, this will provide the most effective form of heating. The layer closest to your body should allow moisture to wick away from the body, the top layer should be wind and rain resistant. As you get warmer take off a layer.

 Fact 3: You still lose water during winter even though you may not feel thirsty. So keep drinking water.

 Motivational Tip: Train with a friend or partner. Research has found that if you train with someone else you are more likely to be successful.

By following these simple steps you will prevent any winter weight gain and enter spring feeling fit and fabulous. 

Member Stories..

In the previous blog you learnt who I am and about my own health and fitness journey and why I am passionate about helping other people achieve their health and fitness goals. Now it's time to tell some other stories.. 

Here are some testimonials from our members.  Please take the time to read about these inspirational members and how they have taken control of there Health and Fitness with the help of Step into Life Aberfoyle Park. 

I have tried many structured exercise programs over the years and have always felt something was lacking. Intimidating atmosphere, boring classes, no one to push me or they pushed me to hard! I decided I liked working out in the outdoors but if left on my own I would never push past my comfort zone! I can honestly say with SITL Aberfoyle Park I finally found the perfect fit. Louise is amazing! She is approachable, knowledgeable and genuinely dedicated to each and every members health and fitness goals. She works out how you like to be trained and tailors her approach to you on a personal level. Each session is different, things are never boring and you never quite know what’s in store at the next session! All fitness levels, shapes and sizes are catered for so if you are already fit you will still get a great workout but even if you are very unfit and out of shape no one will judge you, Louise and the group members will be there to support you every step of your journey. Joining SITL is not a decision you will regret just give it a try!   *** Carly **

I joined Step into Life in 2007, and have been going on and off over the years, having a big break when pregnant. So then once I was fit and well to come back to the exercise, I started up again. I originally lost 12kg with the help from Louise, she gave me goals and a easy to follow diet plan. Since then she has started Step into Life Aberfoyle Park, I followed her too - she is now my PT and has got me back on track once again, loosing 6kg since last September 2011. Louise is an inspiration and she keeps things fresh, all classes are different, I never get bored, she makes me ache for days afterwards, I love to be pushed! Thank Louise ***Jenny***

I joined Step into Life Aberfoyle Park back in November 2011.

For the first time ever I am enjoying getting fit and have learnt how to exercise sensibly and safely. I really love Louise's training style and the way that she works with each individual member despite it being a "group training".

It makes such a difference having someone else really wanting you to achieve your fitness goals and give you a bit of a push on the way. I am certainly seeing positive results and highly recommend this to anyone who has struggled with their health, weight and fitness needs before *** Nat***

I have been a member of Step into Life Aberfoyle Park since April 2011, 2 months after my second baby. My main goals were trying to get my body back into shape, start regaining some level of fitness and for the first time in my life be able to run! Louise my PT has been incredible, she has supported and encouraged me every step of the way and has helped me achieve things I never thought possible. Apart from meeting some great people and enjoying the outdoors while working out, Louise has encouraged me to maintain committed to my health and fitness despite be a busy working Mum of 2 boys, by being flexible, accommodating and understanding. This April will highlight the impact that Louise and Step into Life has had on my life when I complete a 1/2 marathon (21.1km!), not bad for a non-runner!! *** Bec***

My Health and Fitness Journey.. From Member to Trainer.

What I love about Step into Life Aberfoyle Park is hearing the different stories and motivations of its members and why they decided to train with us. 

Everybody has a story and  over the next few weeks I will be posting testimonials from the members in the hope that something they have said sparks your interest and helps you with your own health and fitness journeys. 

However, before I post these I am going to tell you my story.....

My journey with Step into Life started nearly 4 years ago. At the time I was working full time with 2 young children under the the age of 3.. I was the heaviest I had ever been and very unhappy with myself. I had always considered myself an active person however, motherhood and working full time had taken its toll and I had forgotten to look after myself.  

The breaking point was when I was away on holidays with the family and I was miserable. I was no longer the person I wanted to be and I had to do something about it.. While we were away I noticed a Step into Life sign across the road from the hotel and I saw the group training one morning. It was then I decided that  enough was enough and  I didn't want  to be unfit and unhealthy anymore. I made the decision to ring Step into Life when I got home.

On my return I  contacted Step into Life  and attended my  first session the next day.. I remember being really nervous and concerned that I would be embarrassingly unfit.. However, that didn't matter to the group because from the 1st session the  members and trainers were some of the most supportive encouraging people I had ever meet. 

In my first few months I did experience shin splints, feet  and knee issues. However, I was determined to overcome these barriers if I was to become fit and healthy.. I also wanted to be a role model for my 2 young daughters so they would lead healthy active lifestyles as they get older.  I did sort these issues out and I started to see the results and was feeling the fittest I ever had.   All of a sudden I realised that I wasn't the member that was struggling to get around the oval and I was actually keeping up with the fitter ones in the group and it felt great. 

It was around this time I was approached to become a trainer. At first I laughed at the idea as I had never in my wildest dreams thought of myself as a PT.. I wasn't the sporty, skinny type I had envisaged all PT's to be.  However, there was a part of me saying it is a great way to help others lead better lives by becoming fitter and healthier. Belonging to Step into Life had done wonders for me why not pay it forward and help others now.  

From here I did the study and became a trainer and loved it!! I had found a new passion and a positive way to make a difference in other peoples lives. 

In February 2011 I  took the big step of launching Step into Life Aberfoyle Park. This  has enabled me to help many members of the community take positive steps towards their own health and fitness.  It  has been  inspirational to see the  members take such positive steps and achieve things they never thought possible.  

I look back on my health and fitness journey and I'm amazed how far I have come and how I now have the privilege of helping others make there own positive journeys to a fitter healthier future. 

My future direction is to help as many members in the community find their own health and fitness journeys and  I am so excited about being able to do this.

In regards to my own health and fitness I have had to adjust my goals  as I have far exceeded my own expectations from 4 years ago.. 

I now know the sky is the limit when we put our minds to it. I hope in 4 years time  both you as the reader of this blog and I  are once again planning new goals as we have  exceed the goals we have set for ourselves today. 

Easter Resolution Time - Break a Bad Habit

Easter Break . . . A Bad Habit!

Easter is a big break in the middle of the working year. For some, it’s a time to relax with family and friends. For others, Easter can mark a “time to renew commitments to new goals”.

So, if you’ve been meaning to quit your pack-a-day habit, or stop eating your weight in chocolate or even stay on your fitness routine, its now time for your “Easter Break – A Bad Habit Challenge”.

Here are some handy tips to help you stay committed and on track with your health and well being goals.

1. Don’t try to change everything at once: It’s easy to become over-confident and decide to stop eating chicken wings, go running and quit smoking all at once. But hold your horses. Change is gradual. It’s important you don’t try to end all your ill habits at once or you might not succeed breaking any. Instead, make a priority list. What is costing you the most in terms of health, money and time? Pick up one and aim to put it to sleep once and for all.

2. Publicise: It’s always better to have someone to whom you are accountable for breaking your bad habit. Tell a friend or a Facebook  friends about your new Easter resolution. Train with an exercise buddy and keep each other on track. That way, you will be answerable to your friends or buddy whenever you feel like caving in.

3. Take baby steps: So you’ve picked a bad habit to be broken. Great! Just don’t aim to end it forever. Of course, the idea is that you never bite your nails again, or never indulge in shopping too much  or exercise three times a week, but your subconscious doesn’t want to hear that all at once. Tell yourself “I will shop within my budgetary limit today” or “I will not drink alcohol tonight.” Go one step at a time. Divide your challenge into doable, small portions and take it from there.

4. Be gentle on yourself: Let’s face it: There is a high probability you will give in sooner or later. You won’t be able to stop yourself always and in a way, it is good not to force yourself harshly. Be gentle on yourself if you cave in. It’s okay if you missed your run one morning – it doesn’t mean you will miss it the next day as well. Learn from your mistakes and keep moving forward.

5. Know your motives: There are mothers who’ve lost weight in order to play with their children, fathers who’ve given up being a workaholic just to spend time with their family . What’s your motivation? It could be anything that tickles your fancy: money, health, time, looks. You decide.

Make sure you have your goal in front of you every time: Stick reminders on the fridge, “Another cookie and you won’t be able to the 5km run with Jo”; schedule reminders on the smart phone “Step into Life Training. For Tina! ” Do whatever it takes to remind yourself why you’re into it in the first place.

This Easter, make sure you break a bad habit and keep moving forward towards your goals!

Week 12..Once the 12wk challenge is over what next?

Welcome to week 12, the last week of the Move it and Lose it challenge! Well done for keeping up with the challenges. Let’s finish strong by again having a zero alcohol week like we did in week 3 (re-read week 3 article - Zero Alcohol. Drink More Water).

Once the 12wk challenge is over what next? With spring just around the corner and summer on the way, this week is the perfect time to set some specific goals.

It can be very difficult to set and stick to goals when life is so busy. Many of us have a desire to want to achieve however there is a conflict inside between choosing comfort and pursuing our goals.

Here are 9 ways that can help you set and stick to goals:

1.     One Goal at a Time – Chose only one thing to focus on at a time and make it something specific and achievable.

2.     Do the most important things first – Focus on the goals that will make the most positive difference in your life and do them first before the other stuff that wears you out.

3.     Extend the timeline – When life starts getting in the way instead of giving up simply extend the timeline to something more realistic. It may not be possible to achieve what you originally planned by the target date. It may take longer but at least you are still making progress toward your goal.

4.     No excuses – When life gets busy it is easy to become the victim. Don’t let yourself start saying, ‘I would have lost the weight but….’ Remember, we make the choice to give up or continue towards a goal. You either make your goals a priority or you don’t. If you put the goal off for a bit that is ok, but accept the responsibility for making the decision.

5.     Enjoy the Feeling – When you achieve mini goals, enjoy the feeling. Take time to acknowledge yourself and reward your achievement. There is also power in visualising your goal in your mind before it has happened. You can visualise how you will feel when you have accomplished the goal. The brain connects with those pleasure images, which help change, the neural pathways so the habit sticks.

6.     Life Happens – Think of any obstacle that may come up and plan ways to overcome them. Have a plan B in place for the challenging times. Don’t beat yourself up if something unavoidable gets in the way. Once you overcome them, simply refocus and continue sticking to your goal.

7.     Buddy up – Chose a goal-setting buddy.  You can give each other weekly updates to keep you both accountable. A buddy can also inspire and encourage you to keep going especially through the tough times. 

8.     Create a success journal – It helps to write down every little goal you accomplish along the way. This keeps your mind focused on your successes so they can build. Starting your journal with a positive thought or 3 things you are grateful for will help to fuel your day.

9.     Practice makes perfect – It take the brain about 8wks to adopt new patterns of behaviour. Patterns that we repeat each day lead to forming habits. Whatever our goal whether it be learning an instrument or achieving weight loss, create the habits and repeat them each day. Once those neurons are wired together you will absolutely stick to and achieve your goals.

Week 11.. Starch out..

Week 11 Challenge: Starch Out

In this second last week of our challenge we are going to cut down on the starchy foods for the week.

So why are we doing this? Well Starchy foods generally have a high glycaemic index (GI) and High glycaemic index (GI) foods are known to cause a rapid increase in blood sugar levels, which in turn causes an increase in the amount of insulin. High amounts of insulin in the bloodstream increase fat storage.

For this reason it is best to reduce starchy foods including; potatoes,

pumpkin, peas, corn, pasta, bread, biscuits and rice. Sorry!! But most fruits, vegetables, fish, meat, nuts and seeds are fine. It is very hard to live life entirely starch free, so try to stick to one meal with starch per day.

However, for this week see if you can have a starch free week.

Week 10 Topic: The motivational cycle – Will I / Won’t I

ü Fact 1: Research has found that people who document their goals significantly achieve more than those who did not. Dominican University 2008

ü Fact 2: Over 90% of people exercising with their partner or friends stick to the exercise regimen

ü Fact 3: 95% of people who lose weight by dieting regain the weight plus 5% within 3 years

ü Healthy Eating Tip: When organising a meal try and have a range of colours on your plate – Reds/ Oranges/ Yellow/ Greens/ Brown

ü Motivational Tip: Be an optimist! Celebrate that you are losing weight and confirm for yourself how much you have lost.

Week 10 

Challenge. Cut the Fizz

This week of the challenge is cutting out the Fizz. So no soft drinks including the diet variety! Instead lets use this week as a great way to ensure we are drinking enough water.

So why are we saying no to the Soft Drink??

Here are a few reasons why you should stay clear of those soft drinks.

1.    They are empty calories with no nutritional value at all, so all you are doing is adding more calories to your diet. Who wants to do that when those extra calories just means further weight gain.

2.    Did you know that the average can of coke has about 12 tablespoons of sugar.

3.    The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumption, the risk of obesity increases 1.6 times.

4.    Sugar and acid in soft drink so easily dissolves tooth enamel.

5.    Soft drinks have long been suspected of leading to lower calcium levels and higher phosphate levels in the blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of the bones. The phosphate content of soft drinks like Coca-Cola and Pepsi is very high, and they contain virtually no calcium.  

6.    Diet soft drinks don’t fair much better. Diet soft drink boast of having no sugar at all, and still having the same sweet taste. That’s because diet soft drinks contain a chemical ingredient called Aspartame. This is the same chemical make-up of consumer sweeteners such as NutraSweet and Equal. Basically, Aspartame makes your brain think that what you’re eating is sweet. This triggers your body to start craving for sweet things. So, aside from being unable to cut down on your soft drink intake, you might find yourself constantly reaching for that cupcake or frequently craving carbohydrates.

Week 10:

Topic: Beating the plateau

ü Fact 1: Your body adapts to become more economical therefore to keep improving the results, make small changes to your routine

ü Fact 2: The Basal metabolic rate is the base rate at which your body consumes calories to maintain basic bodily function

ü Fact 3: When you use scales to weigh yourself you are weighing fat, bone, muscle and the bodies organs

ü Healthy Eating Tip: Plan your meals and your training. Place them into your calendar as an appointment. Being organized is a key component of weight loss

ü Motivational Tip: Keep a food diary to make sure you are eating a variety of food and sticking to moderate portion sizes and talk to your trainer about how to keep the body engaged