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We spend a lot of our time helping people make the important first steps towards a healthier, more fulfilling lifestyle. In many cases, these first steps are certainly the hardest, but what challenges are you likely to face later down the line?

If you have a good routine of exercising regularly and eating healthily there are still many troubles to overcome. Of these, the most dangerous is ‘burnout’.

What Is Burnout?

The result of burning yourself out is a complete loss of energy and enthusiasm. It can put a complete stop on any progress you may have been making and can sometimes put you right back where you started. The worst thing about burnout is that it will creep up on you without you realising and then, once it hits you, it’s too late to do anything about!

What’s the Cure?

Well, unfortunately, the ‘cure’ often consists of a lot of rest and a complete re-think about how you exercise. The best way to avoid this problem is to pre-empt it by introducing variety into your exercise regime long before burnout rears its ugly head.

There are so many different ways that you can exercise. Really there’s no excuse for just running on a treadmill 3 times a week. Get outside, join a fitness class, exercise with friends! All of these things will help drive you, feed your enthusiasm and give your body the variation it needs to keep going.

Another great reason to introduce this variety to your training programme is the physiological benefits of doing so.  If you are constantly changing and adapting your training programme, your body doesn’t have time to fully adapt. This means that it’s always trying to keep up and getting fitter as a result!

Variety is incredibly important. This applies to exercise, diet, even human relationships. If your exercise routine is simply set to ‘repeat’ it’s probably time for a change. Why not turn the improving weather into an opportunity to make some changes?

If you’d like more health and fitness advice, why not sign up for one of our fitness boot camps?

The number of people at risk or already suffering from osteoporosis is much higher than many people realise. The worst of it is that many people don’t even know they are at risk.

The body builds around 90 per cent of bone mass by the time you end your teens. After that growth slows and your bones are simply maintained.  Though many people think that looking after bones is something only to be considered in your teenage years, it’s actually important throughout your adult life.

Here are a number of things you can do to encourage strong bones:

Eat Calcium Rich Foods

Most people know that calcium rich foods help build stronger bones. However, calcium also has many other useful functions including  blood clotting and heart regulation. Unfortunately, if your body doesn’t get enough calcium then you end up with weak bones and other health problems. In fact, the older you get the more calcium you should be consuming to keep yourself healthy.

If you are at all worried about the amount of calcium in your diet, try eating more dairy products, leafy vegetables, beans and sardines.

Avoid Certain Foods

There are certain foods that you should try to avoid if you are at risk of brittle bones or osteoporosis. Caffeine is one of the worst contributors to weak bones and greatly increases the risk of fractures. If your protein intake is very high you may also end up with problems. When you eat protein, like meat for example,  your body is forced to use calcium deposits to reduce the acidity. This often means that calcium is borrowed from your bones. Unless your calcium intake is especially high, this can lead to the deterioration of your bone strength and structure.

Get More Vitamin D

This is the vitamin that helps us absorb calcium and it primarily comes from the sun. That said, it can also be found in many fortified juices and sardines. Vitamin K also helps bone strengthening and this comes from green leafy foods such as spinach, broccoli and bok choy.

Exercise

There are a number of exercises that will help strengthen bones and decrease the chance of developing bone issues later in life. High impact and weight bearing exercises such as running, jumping and climbing all have a positive effect on the structure and strength of your bones.

Of course, some people may not be able to do these because of problems with their joints. In such cases low impact, weight bearing exercises can be just as effective. Activities such as walking, dancing and even step machine workouts all build bone density and help strengthen bones. Unfortunately, swimming and cycling don’t provide enough in the way of resistance to increase density.

Many people go through their lives neglecting their bones. Don’t make the same mistake. It can be really easy to keep your bones in top condition. Look after them now and they will look after you for many years to come.

There are all sorts of weird and wonderful exercise trends. From upside down yoga to shaking vibrating bum wiggling exercise plates. Though these types of exercise can be fun, there’s much to suggest that the oldest of all exercises is the best of all.

Walking for All

Unlike other forms of exercise that require a certain level of fitness, travelling to a specific location or expensive fitness gear, walking can be done by any of us, anywhere we want. The best thing of all is that’s it’s completely free!

Unfortunately, despite the clear benefits of walking, it seems that we’re walking on average 80 miles fewer per year.

In terms of calories this could mean we are burning around 10,000 less – which of course means extra weight to fight in other ways. So, our advice – stop worrying about whether you should join the gym, start the latest fitness craze or begin the latest fad diet: just walk more!

The Benefits of Walking

Walking is proven to lower spikes in blood sugar levels, even if you eat the same foods each day. An interesting experiment by the University of Missouri showed that participants who eat the same amount each day, but cut their exercise, saw significant changes in blood sugar level rises. It also showed that spikes became even larger as the sedentary period continued.

The most interesting thing is that the spikes had nothing to do with diet, but the way the body dealt with doing minimal exercise. Of course, this can all lead on to diabetes and heart disease in even those who eat well and are of average weight. So, taking a few more steps here or there can greatly reduce your chances of becoming ill, even if you do eat well.

We’re meant to walk; there are no two ways about it. Human beings are made to a stroll at a regular 4mph or so. Unlike running, this can be done on any surface and in almost any form of flat shoe without a significant risk of injury.

Walking is free, good for your health, good for your joints and gets you out in the fresh air. It can also be incredibly sociable. If you are looking to make one change to your life to make you feel fitter, healthier and happier – just start walking! 

At NuBeginnings we are strong believers in the effectiveness of walking. We regularly take our guests on walks through the beautiful Devon countryside and lead Nordic walking trips from our weight loss retreat in France. If you are interested in joining us for a couple of days, please don’t hesitate to get in touch.

Winter is a difficult time of year for eating healthily. With salad and many other vegetables out of season, it’s very easy to fall back onto bad habits. It doesn’t have to be this way. If you know what to eat, winter can be as healthy and nutritious as the rest of the year!

Here are our top 5 healthy winter foods:

Pomegranate

This is a fruit that’s in season during the winter. It’s a very healthy option that’s rich in antioxidants and ideal for keeping free radicals at bay. Pomegranates are also thought to help ward off bad cholesterol and heart related problems. Studies also suggest that it may be beneficial for blood flow and the amount of oxygen that gets to the heart.

Dark Greens

The dark leafy green is also in full season at this time of the year. Foods like kale and chard only come into season during this colder part of the year. They are full of vitamin A, C and K and also foliates – making them ideal for pregnant women. They look quite bland, but don’t worry, the frost takes the bitterness away from these foods and they can actually be really tasty!

Citrus

Oranges, lemons and grapefruits are all at their very best in the wintertime. Most of you will already be aware that citrus fruits are an excellent source of vitamins, minerals and flavonoids. They are brilliant for your immune system and are also associated with boosting HDL cholesterol and reducing the bad LDL kind. Oh, and because of their abundance at this time of year, you can also get them at really low prices.

Potatoes

The humble potato has got a lot of bad press for its starch content in recent years. However, it is a whole food and has a number of healthy nutrients. Potatoes are full of vitamin C and B6 and one average sized spud delivers a quarter of your daily intake of each. They are also a good source of foliate and fibre as well as being rich in anthocyanins – a cancer fighting antioxidant.

Winter Squash

Squashes and pumpkins are great choices for winter and are full of vitamins, potassium and foliate. One cup of cooked butternut squash has two days worth of Vitamin A and a third of the Vitamin C content needed for one day.

Don’t let the fact that it’s winter stop you from eating healthily. There are plenty of healthy winter foods available throughout the colder months which will help ensure that you reach spring feeling fit and healthy.

If you’d like more advice on how you can improve your diet, you might be interested in our nutritional bootcamp diet plan.  If you’d like to know more, please feel free to get in touch

Exercise is a very important part of overall health. Cardiovascular activity is a necessity. If you want to keep fit, lose some weight or just feel better in yourself then nothing beats a good workout.

However, people with orthopaedic problems or joint issues can often find it hard to find exercises to help keep fit and maintain a healthy weight. Fortunately, there are a number of exercises that have a very low impact on joints and help strengthen the surrounding muscles.

Water Based Exercises

Water based exercises such as water aerobics and swimming are among the best exercises for those with joint issues.

Swimming causes a rise in heart rate and causes no joint impact whatsoever. This makes is the ideal cardio workout for those with joint problems.

Water aerobics are also great for toning and use the resistance of the water as a weight. These can be excellent for toning all the major muscle groups. Best of all, water aerobics causes next to no impact on your joints!

Cycling

Most people with bad knees find cycling is an ideal exercise. Though the knees bend while cycling, the pressure is placed on the leg muscles and doesn’t strain the joints. It’s a great form of cardio exercise and can be done on a stationary bike or a regular bicycle. This has the added benefit of getting you out in the fresh air!

Elliptical Machines

These machines are a strange hybrid device and mix up all sorts of exercises. The trainers work the same muscles as biking, walking and running but, thanks to the way they’re built, they don’t place pressure on your joints.

Elliptical machines generally use the lower portion of the leg to create the motion. However, many also come with handles to ensure a full workout that exercises both the upper and lower body. It’s a low impact workout that can also burn a substantial number of calories.

Upper Body Weights

If you have bad knees or legs, training the upper body can be a really good way to get some exercise. Those looking to lose weight and tone up should focus on doing a high number of repetitions with a relatively low level of resistance. This will ensure that you don’t add too much bulk to your upper body muscles and also raise your heart rate enough to give a good cardiovascular workout. Focusing on the core area is also of benefit.

Other benefits of weight training include an increase in the metabolic rate and increased strength. If you want to use your gym sessions to get a good cardio workout without using your legs, why not do your upper body weights in circuit training form?

Though people with bad knees and joint problems may find it hard to do some traditional forms of cardio, there are still plenty of exercises out there for you to try.

Want more specific training advice? Why not book onto one our bootcamps?

I’m a firm believer in looking good and feeling great no matter what your size and shape. And if you think that you look healthy and attractive, there’s no doubt that this boosts confidence. After all, nothing succeeds like success and once you begin to feel like you’re looking great, you will want it more and more.

Clothing plays such an important role in the way we look and the way we perceive ourselves and this in turn greatly impacts on our self-esteem. As we’re well aware this sense of belief has a significant part to play in other successes. So, here are a few little tips on how to look your best no matter what.

Lengthen your Body

You can’t get any taller, but you can make your body look longer. Long vertical pieces, such as long cardigans and scarves, add to the length of the body, but don’t add to the bulk you are wearing. This creates the impression of slimness, and is of course going to make you feel more confident.

Hourglass Dress

If you’re going to purchase a dress, consider one made from a structured fabric as this will help you look trimmer. An hourglass dress is tight at your high waist point. This style and shape of dress is tight around the smallest part of your body. It therefore draws the eye to the smallest part of your body so creating a flattering effect. Quite a lot of these style dresses are sleeveless but panic not that’s what those funny little bolero cardigan things are made for..

Waist

Big wide belts around your waist (even better right at the top of your rib cage) create the impression of slimness as the item of clothing is being pulled inwards at the smallest point of the mid-body. This belt should be as high up as possible as this creates a svelte look and makes you appear slighter. Of course, the addition of heels ensures it’s even further from the floor, which can add to this effect.

Dark Trousers

Trousers of a darker shade tend to create a long and slim outline that makes you seem slighter. Ideally these trousers should skim your shoes. Remember bootcut or slightly flared trousers are an ideal shape for those who are a little heavier on the bottom half.

Of course, if you want to wear jeans and also want to visually knock off a few pounds, we would advise slightly boot cut dark blue denim. This style of jean accentuates the length of the leg and creates a lean, slim appearance. Team this up with a long top and a wide belt to whittle your waist to make the most of this outfit.

The right clothing can make you look great and feel even better about yourself and encourage you onwards to reaching your goals. Looking great creates positivity and we can all do with more of that.

Let’s be honest; the gym can be expensive, crowded and generally unappealing.

That said, buying gym equipment for your home is even more expensive and comes with the added hassle of having to maintain it and look after it. It can also be incredibly hard to motivate yourself to use it – and ‘no’ using it as a clothes horse doesn’t count!

Fortunately, there are a number of home fitness exercises that can provide you with all round toning, cardio and body conditioning which don’t involve any equipment whatsoever.

Using your body as resistance is a sure-fire way of building muscle and there are hundreds of exercises you can do at home, for free, that can provide you with cheap and cheerful results.

Walking/ Running

What more can we say other than these exercises provide you with high intensity, high calorie burning cardio workouts that also make you feel better in yourself. Getting out and about whilst walking or running helps tone your muscles, improves stamina and is the cheapest form of exercise out there. If you can’t go outdoors, jogging on the spot can also suffice and you can even do it in front of the TV. Don’t laugh – give it a go.

Leg Lifts

Leg lifts when you’re sitting on a chair or lying down are a great way to tone those pins. Simply keep your legs straight and watch as they become more and more toned with time. If you can’t keep them completely poker straight then you can bend them a little. If you have no idea what a leg lift is then panic not – we have a nubeginnings exercise booklet that explains all.

Crunches

We all want a flat stomach. Luckily, most of the best ab exercises require mothing more than a clear space on your living room floor. Crunches or sit ups tone the frontal abdominal area and also build the core area. This not only hardens your abs but helps take pressure off your back. And talking of your back, remember that if you’re doing your crunches and core work you also want to be doing some back strengthening exercises. We all work better when we are in balance and if you’re strengthening your stomach area then you want to do the same for your back.

Dancing

Play a favourite song and just let yourself go. Dancing around the kitchen, bedroom, garden, or wherever takes you fancy, can really burn those calories, is great for the heart and gets the endorphins rushing through the body. You’ll most likely feel a boost upon finishing up and doing it a few times a week is great.

Squats and Step Exercises

Doing step exercises up and down from a box can really help tone the legs and buttocks. If you have steps or stairs in your house then guess what I am about to suggest? Yup – simply go up and down them more than you do already.

Squats can be a little tough to do initially, but after you get used to them and build up stamina you’ll be fine. They’re great for the bottom area and legs, and like all the other exercises, they can be done anywhere.

Exercising can be done anywhere, never mind the excuses. I know that during the colder months it’s easy to just sit and think about it. The trick is to actually do it.

So, how about starting your home fitness regime right now?

I challenge you to a 30 second jog on the spot….go on, you know you want to.

Want more information about keeping fit and healthy? Why not sign up for our free eBook?

Even fitness nuts will tell you, or so we hear, that even they find getting motivated for a gym trip quite hard after a hard day at work.

Most days, hitting the gym after a long day in the office seems about as appealing as taking pliers to your own teeth! The effort, crowds and exertion; it’s enough to make you slump into a heap and resort to comfort eating!

Of course, one solution is to hit the gym in the morning – it can make a real difference. It stops you making excuses about getting caught up at work and it makes it much easier to make good choices when you’ve already put in your hard work for the day.

We understand that this isn’t always possible. So, presuming you have no choice in the matter, how do you get motivated to work out after a long day of work?

Write Down Goals

We’d suggest that working towards something is a lot easier to do than feeling you should be doing something because you have to. Of course, the goals need to be realistic, quantifiable and specific. It’s also very important that they are written down as you will need to read them once a day, ALOUD.

This is known as auto-suggestion and helps your subconscious (your most powerful asset) believe you can achieve them and increase your motivation. Trust us, it works! 

Visualisation Techniques

Pictures in your mind can really help you dig deeper and make you more inclined to get up from that chair and go to the gym. How would you like to look?

When visualising take into account details such as:

• Your clothing
• The exercise
• Who’s with you?

Once you have this image in your mind, imagine how it would feel to be this person. If you’ve done it right, this should give you more than enough motivation to hit the gym hard.

Emotional Triggers Work!

Different emotional triggers work for different people and they can vary enormously. From being told by a doctor you have a health problem to not being able to fit into old trousers, different people have different emotional triggers that get them motivated. Visualise your emotional triggers when you don’t feel like working out and you will be less inclined to skip a workout.

Progress

We’d always advise you to work towards a goal. Tracking your progress allows you to see your path. Sometimes progress isn’t noticeable initially. However, feedback can be taken and your regime tweaked so it helps you lose weight and increase your energy levels to reach your intended goal.

Support

Having someone who you can tell about this progress and how well you are doing in achieving your goals can make them a lot easier to reach. Find a close friend or family member who you can inform of your efforts and who will provide you with the support and positive energy you need to help you to reach your goals.

Do you need something to kick start your fitness regime? Why not come along to one of our fitness bootcamps?

Nubeginnings is voted britains best bootcamp by Tatler