Put your heart into it

I always love a gym with a conscience.
This week, Saddlers Sport Centre on Goswell Road is holding a fundraiser for the British Heart Foundation. Guest instructors will teach a variety of classes, and the gym will also be staging a raffle and an auction for a variety of wonderful prizes.

Other BHF events can be found on its home page. The BHF holds a number of fundraising walks, runs, bike rides, and other physically challanging events.

Other health-oriented organisations hold similar activities. The popular athletic shoe company, ASICS UK has a site that lists charity runs held in the UK. Participating in such events usually requires some prior planning. Generally speaking, a person cannot just show up to participate in this type of fundraiser, as organisations usually do not sell tickets. The onus is actually on each participant to acquire a donation, or sponsorship from friends, family members, coworkers, or strangers, which will go to the organisation for which he or she is running, biking, etc.

Spring and summer is a great time to get outdoors for fitness, but while you're out there, why not check out something that not only helps yourself, but does a great service to others as well!

Fit and Fat--A debate laid to rest?

A new study published in the Archives of Internal Medicine may have settled the medical debate as to whether people carrying excess body fat can maintain completely fit and healthy bodies through proper exercise. According to the study, exercise did not completely eliminate the risks of heart disease caused by the excess fat on the body. Although being active does lower a person's risk, the study found that people of a normal weight who were active had the lowest risk of all.

Essentially, every active individual is at less risk for heart disease than inactive individuals, however, excess weight also contributes to overall health. Becoming physically fit is important for all functions of the body, but carrying around extra weight, especially in the midsection, can hinder a person's overall progress.

Say you're fit, but the weight hasn't seemed to come off like you thought it would. You've minded your calories and deprived yourself of chips, chocolate, or a pint at the local pub with friends. What can you do to help trim off the excess?

Experts say that keeping a food diary is an important and simple tool in weight loss. Whether it's a handwritten journal or wall calendar or a trendy new website, a food diary keeps people "honest", and, when people visually see what and how many calories they are eating, it helps to keep mindless snacking to a minimum. Sometimes we take in more calories than we realise, and writing it down keeps it all under control.

Watching portion sizes and measuring food can work well for some. If pulling out the measuring cups seems too tedious, there are plenty of handy tips and tricks available online for eyeballing portions. Strict measuring is always a good, safe bet, however, considering that when we are hungry, our eyeballs seem to see less food than there is on the plate!

A good rule to live by for weight loss is to figure out how many calories you need to eat per day to get to your goal weight. Subtract that from what you currently take in. Half of the difference should be dropped from your caloric intake, and half of it should be burned off in exercise. So, say you have 500 calories to drop. Take 250 off your diet, and find extra activities each day to burn off the rest, whether it's a long walk in the evening, a brief yoga or pilates session, or some power squats, lunges and situps before bed. Make the most of your day by getting off the tube or bus one stop before your normal one, or biking or walking to closer destinations instead of taking public transport or a car. Find something physical to do at weekends that you enjoy to get rid of those extra unhealthy calories for good!

A doctor once told me, "Eat half of what you think you should eat, exercise regularly, and forget about it." In it's simplified way, it's good advice. Don't sweat small stuff, just sweat, and enjoy it!

Thinking Thin

Believing in one's potential for weight loss may be helpful in actualizing weight loss, according to a recent study conducted by Queensland University of Technology. The study is congruent with a trend of thinking begun in 2006 by American author, Rhonda Byrne's book, The Secret. In the book and the subsequent movie, Byrne explains self efficacy techniques that she claims help a person to realise his or her life goals.

What is self-efficacy? For laypeople, it's basically a strong belief in an aspect of yourself that has the potential to influence the outcome of your life. Scientists have been researching the power of self-efficacy for years and the brain's influence over a person's mental and physical health, as well as other aspects of life.

Believing in oneself and positive thinking are difficult in a city like London, where depression and stress are leading mental illnesses. New studies have even shown that depression can in fact have a negative effect on the body and lead to physical ailments. What can a person do to get into a positive frame of mind?

Counseling can effectively help a person acheive healthier thinking patterns. Many people claim that proper meditation also helps. Visiting a stress-management centre might be the answer for some individuals, or simply reading books on positive thinking and working through negative thoughts and fears.

Above all, a healthy diet and exercise are the foundations for a healthy mind and body, so it's important to stay consistant and on-track. As for the rest, it might be worth a try. Perhaps we all need a bit of self-efficacy in our lives. It definitely couldn't hurt!

A workout of a different colour

Think you've seen it all when it comes to weird and whacky new fitness gadgets? The companies iJoy and OSIM have both developed similar versions of the same new exercise machine. The iJoy Ride and the iGallop both claim to tone core muscles and thighs while reportedly simulating the movements of a horse.

As a long time horse rider and trainer, I find it difficult to believe that a machine can simulate the movements of a real horse. A horse is a live animal and no two horses have the same movement due to stride length, terrain, and body conformation. Do these machines move like Quarter Horses or like Danish Warmbloods? A person riding a huge dressage-trained warmblood is going to get a heck of a better workout than the person jogging around on a western pleasure horse. The movement is sproingy-er, more elevated. Just watch the movement of a warmblood as opposed to a western pleasure horse.

At any rate, I suggest that a person not waste his or her money on such rubbish. Want great core muscles? Get out and ride the real thing. As a bonus, you acquire a new skill. Even Londoners can find places to ride!

Gearing up for a great workout

If your idea of workout gear is a ratty t-shirt, old shorts and old trainers, you may want to rethink your outfit. Experts say that what you wear can actually influence your workout habits, length and intensity.

Comfort is key and different clothing styles can work for different activities. Consider which activities in which you will be participating. Ask an instructor, a reliable expert friend, or visit your local sporting goods store for advice on what type of clothing is neccessary to be the most comfortable and safe while performing a certain activity or participating in your sport of choice.

Another facet of comfort is feeling good in the clothes you're wearing. Choosing a flattering workout outfit can help to boost a person's confidence, even if he or she isn't at his or her target weight or fitness level. Choosing clothing that neither fits too tightly nor too loosely allows for movement and a more appealing silhouette, which can create a higher self image while sweating it out in the gym or on the field. Having a higher self image while working out could help a person stick with an exercise programme for a longer period of time.

Finally, proper support gear for the body can help extend a person's workout. Most importantly, make sure that you're wearing the proper shoes for your foot type and workout activities. Ask your doctor if you might need special insoles. If you have weak knees or ankles, you may want to think about a support brace, although this is not a substitute for proper physical therapy.

Finally, coming into 2008, the trendiest and most exciting additions to your wardrobe are technological gadgets. From heart monitors to time pieces, to wearable fitness coaches, technology on the go can both help boost your fitness regime and also help you to look great and accomplish your goals. When it comes to fashion, everyone's different, but don't forget to suit yourself!

Fit Kids: making efforts in 2008

A worldwide survey conducted by the American College of Sports Medicine revealed that, among several fitness trends in 2008 was combatting the growing child obesity crisis. Children in the United States now have the possibility of a lower life expectancy than their parents because of the epidemic, and the UK is following suit. Parents are encouraged by the UK government to start modifying their children's diets and to encourage children to get away from video games and the telly and to get moving.

The weather is warming up and summer will be fast approaching. There will be plenty of opportunity for children to participate in outdoor activities. However, events can become rained out and allergies can prevent some children from fully enjoying the outdoors. New gym facilities geared toward younger participants obliterate excuses to sit around on the sofa in any season.

Gyms made for kids help to teach children to use their muscles efficiently and to be active from an early age. Developing coordination, balance and strength not only helps children's physical health, but attending active classes also can help build confidence and social skills.

A large influence on children's activity level is the activity level of the parents, so, if you are not moving with your kids, now is the time to start!

Love me, love my gym membership

Single and finding it hard to find a "fit" partner? Posting personal web ads only to attract scads of couch potatoes? Tired of daydreaming about fellow fitness diehards at your local gym because you don't feel comfortable approaching them in real life? Web entrepreneurs have answered the prayers of active singles who seek likeminded mates. Dozens of fitness dating sites have swooped onto the scene.

The UK's own, Dateactive, not only provides an interactive dating site, but also keeps members posted on various fitness activities in the UK and all over Europe. Whether you seek a fitness buddy or an athletic mate, this site allows you to browse sporty singles and contact them for a membership fee of £15/month. Singles events are also arranged by the site as an in-person meet-and-greet fun activity. As a bonus feature, you also get a daily horoscope.

Looking for singles outside of the UK? FitSingles.com has access to active singles all over the world. Keeping the active individual in mind, the Website also has access to activities and events, which allow person-to-person interaction. The site also has a chat feature, allowing for real-time conversation for those shy persons to warm up to a potential mate or activity partner.

Website entrepreneurs are springboarding off of the success of internet dating sites such as Match.com, and developing more specialized online dating services. Gone are the days of scrolling endlessly through potential partners to find the one or two who share similar fitness interests. Gone are the days of posting an ad that's answered by people whose idea of a workout is getting up to grab another beer from the fridge. Developers are creating sites for likeminded people, hopefully increasing people's chances of finding "the one."