YOU CAN DO IT

In life, we have many goals, some of which are easier to achieve than others. Part of the achievement is the discipline involved. Sometimes it can seem unbelievable that we have successful careers or a family, but these are often easier to achieve than the goals we set for getting our bodies in shape.

It is all about setting a goal and planning well to make it happen. The first step is to start working towards your goal. Ask yourself, "What can I do today to get one step ahead, however small, and closer to achieving my goals?" Stay focused and believe in yourself.

Set a realistic but challenging goal. Sometimes it's not just about losing weight. Remember that your ideal weight changes with age. Set yourself realistic challenges, such as running 5kms.

Read the full article at http://www.integrated-training.co.uk/goal.html

VITAL CHECKS FOR A HEALTHY LIFE

Which health checks should you worry about most? Here’s our guide to when you should have vital health tests depending on your age.

Age: 18+

Testicles – Check yourself once a month for lumps after a warm bath or shower when the skin is relaxed to spot early signs of testicular cancer. The most common form is seen in men aged 15 to 45.

Smear test – This detects early abnormalities which could lead to cancer of the cervix, particularly important as there are no symptoms in the early stages.

Women aged 25 to 64 can take advantage of a free cervical screening at their GP’s surgery every three to five years.

Chlamydia – The most common sexually transmitted infection, you should get tested by your GP or at a family planning clinic every two years – or every year if you've had different sexual partners.

Read the full article at http://www.integrated-training.co.uk/check.html

15 TOP NUTRITION MYTHS

by Raquel Britzke, nutritionist

With so many products and weight-loss theories out there, it's easy to get confused. Let's clarify a few things here:

Myth 1: Natural or herbal weight-loss products are safe and effective

Fact: A product that claims to be 'natural' or 'herbal' is not necessarily safe. These products are not usually scientifically tested to prove whether they are safe or work. Some natural and herbal products can be unsafe when used with other drugs or can harm some people with certain medical conditions. Check with your doctor or other qualified health professional before using any natural or herbal weight-loss product.

Myth 2: Fad diets work for permanent weight loss

Fact: Fad diets are not the best way to lose weight and keep it off. Such programmes generally promise to help you lose weight very quickly or to cut certain foods from your diet for weight loss. Although you may lose weight at the beginning of these diets, they can be unhealthy because they prevent your body from getting all the nutrients it needs. Fad diets may seriously limit or prohibit certain types of food, so most people quickly get sick of them and regain the lost weight. Research suggests that losing 200 to 700 grams per week, eating better and exercising is the best way to lose weight and keep it off. By improving your eating habits and physical activity, you will develop a healthy lifestyle and control your weight. You will also reduce the risk of developing heart problems, high blood pressure and diabetes. 

Myth 3: Skipping meals is a good way to lose weight
Fact: Your body needs a certain amount of calories and nutrients every day to work well. If you skip meals during the day, you are more likely to compensate for the missing calories by eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who have a nutritious breakfast. A healthy way to lose weight is to eat small meals throughout the day that include a variety of nutritious foods and are low in fat and calories.

Read the full article at http://www.integrated-training.co.uk/nutrition-myths.html

FAMILY PT

Parents and kids

Family PT motivates you and your family to play, move, run, exercise and enjoy. Bonding through play which aims to educate your family in a healthy and active lifestyle.

Parents and grandparents

Why stop at your immediate family? Your own parents and grandparents will jump at any opportunity to bond more with you and their grandchildren. And this is an excellent way to keep fit and healthy while enjoying some special family moments. Challenging and helping each other is the most rewarding motivation.

Where did the idea come from?

We know lots of mums who complain – or even have to stop their personal training sessions (or any fitness activity) altogether – because they don’t have anyone to leave their kids with. So we thought 'why not train altogether?'. We also find that kids love to be a part of personal training sessions at home – parents enjoy it and are more motivated! Why? Because they are learning how to play with their kids. Sometimes it can be difficult to step away from the grown-up world and just play. So with our Family PT sessions, we connect bonding with playing. Educating parents and kids to achieve a healthy and fit lifestyle.

Parents and grandparents

Why stop at your immediate family? Your own parents and grandparents will jump at any opportunity to bond more with you and their grandchildren. And this is an excellent way to keep fit and healthy while enjoying some special family moments. Challenging and helping each other is the most rewarding motivation.

Where? You can choose from the park, home or any of our fitness centres. We offer a range of possibilities.

Read the full article at http://www.integrated-training.co.uk/family-pt.html

SOME IDEAS FOR HEALTHY SNACKS

We had great feedback from our Healthy Breakfast article and this issue we're going to look at how snacks can be healthy. Snacks can be beneficial to your health rather than the cause of those extra kilos. Did you know that snacks can make up as much as 50 percent of many people's daily food intake? Here are a few ideas to keep you feeling fit and healthy while including snacks as part of your balanced diet.

Ready to eat: soybeans
Soybeans are a protein-rich snack, edamame being full of antioxidants and phytochemicals. A delicious and satisfying way to fill those rumbling gaps.
Nutritional information for one cup: 189 calories, 1g fat, 3g sugar, 8g fibre, 17g protein.

A sweet snack: wholemeal muffins with a tablespoon of fruit
Match one homemade or Duchy Original wholemeal muffin with a tablespoon of fruit for a satisfying, high-fibre sweet snack.
Nutritional information for one muffin: 130 calories, 6g sugar, 1g of fat, 11g of fibre.

Read the full article at http://www.integrated-training.co.uk/snack.html

MANAGE STRESS FOR YOUR OWN WELLBEING

Do you think it's possible to manage your stress levels? Nowadays, stress is associated with a general feeling of unwellness, headaches and many other physical, emotional and mental ailments. But did you know that a certain level of stress is actually good for your body? 

Imagine your life entirely stress-free. It would be relatively dull, wouldn't it? This is one reason why stress can be addictive. 

Recognising when you are stressed and managing it can greatly improve your life. Short-term stress – the type that you feel before a presentation, test, interview or competition, for example – may actually give you the extra boost that you need to perform at your best. But long-term stress caused by, for example, your job, school or family – may actually drain your energy and your ability to perform well. It can also contribute to heart disease, high blood pressure and strokes and make you more vulnerable to less serious illnesses such as colds – as well as alcoholism, obesity drug addiction, cigarette use, depression and other harmful habits and behaviour. 

Stress is also often linked to the achievement of certain goals. Everyone knows that setting and aiming for goals is a good thing. But it's how one approaches these goals that produces a positive result.

Read the full article at http://www.integrated-training.co.uk/stress.html