“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
Edward Stanley, Earl of Derby, 1873

This blog post was inspired by two events. I recently attended a course on how to set up a GP Referral scheme for patients who are / should be prescribed exercise. This course got me thinking about how so many modern illnesses are related to lack of exercise and poor nutrition. Increased obesity levels have been linked with diabetes, heart problems, orthopaedic issues and mental health. Millions of pounds are spent each year on treating these illnesses but is enough done to prevent them? With the General Election happening this week, I thought I would take some time to read the manifestos of the major parties and see what each party had to say on sport, exercise, nutrition and preventative measures.

Here’s what I found…..

Conservatives
Summary: On a high level, David Cameron’s JFK inspired Ask Not What You Can Do “Big Society” aims to empower local communities to make changes on a grass roots level. This is relevant to healthy living as communities will be responsible for local amenities such as local parks. Public health funds will be made available for local communities and will be awarded based on how successful they are at improving public health. The manifesto mentions briefly the big sporting events that will be held in GB over the next few years. It mentions an Olympic legacy and an “Olympic Style” schools competition. Positioning themselves as the “Party of the NHS”, the manifesto focuses on “patient choice” and mentions that data will be available online about service levels.
Quotes: “The Party of the NHS”, “Social responsibility, not state control”
My Take: There is not enough in there about preventative measures; most of the section on the NHS is focussed on patient choice. I find it confusing as to what this even means – it makes me think it is a reference to private health care.  The section on sport is minimal and the only clear reference to childrens’ sports is an olympic style “competition”. This is not something that would have long lasting effects and I would like to see more in there about inclusion for all. It’s not all about competition but engaging kids in exercise at an early age so they embark on a lifelong relationship with being fit and active.

Labour
Summary: There are two applicable sections in the Labour manifesto: “Creative Britain: active and flourishing communities” and “Prevention and Intervention” (in the NHS section). The latter section mentions the fact that GPs will be encouraged to provide advice on exercise and nutrition. The Change 4 Life programme is referred to. The manifesto outlines the benefits of partaking in sport and makes claim that more resources will become available for children to allow them to do at least 5 hours sport a week. The manifesto outlines a proposal to invest in a network of decent school sports coaches.
Quotes: “The Tories have always neglected the arts and sport, regarding them as an easy target for cuts”, “Taking part in sport uncovers talent, improves physical fitness, and encourages important social skills”
My Take: On the face of it, the Labour manifesto provides the most comprehensive approach to tackling inactivity levels in Britain. However, there is a claim in there that over half a million more adults are taking part in regular sport than a decade ago. I am inclined not to believe this or, even if this is true, the general activity levels must still be down. It is well known that, although pledging to do the opposite in their 2007 manifesto, over 200 school playing fields have been sold. The attack on the Tories neglecting sports may be justified, if you base it on the coverage given in their manifesto.

Liberal Democrats
Summary: Under “Access to Culture and Sport”, the manifesto promises the closing of loopholes that allow playing fields to be sold. Dormant betting accounts will be used for funding local sport clubs and facilities.  There is a statement about ensuring GPs prioritise preventative measures. There is a proposal for elected health boards to take over from Primary Care Trust Boards, giving more responsibility to the local community.
Quotes: “Give priority to preventing people getting ill”, “Close loopholes that allow playing fields to be sold”
My Take: It’s great to see that the selling of playing fields is covered. There is also clear reference to prioritising preventative measures in the NHS. There is not as much information in there around health and exercise as in the Labour manifesto but the two main messages are clear.

If I were to base my vote on these elements of the manifesto alone then Labour would win, hands down. Unfortunately I think Robert DeNiro says it best (in CopLand) – “you had your chance and you blew it.” In 2008 one quarter of adults are classified as obese and the figure is rising.

A very un-wedding related post (but topical, none the less) by The Wedding Trimmer – a personal trainer for London based Brides.

Wedding season is fast approaching. I’ve been busy shaping up my brides but thought it was about time I shared a few more Wedding Trimmer tips. This post provides two timesaver workouts for busy brides. Repeat each cardio blast three times. As your fitness improves, increase the number of repititions or the time to maximise results.

Cardio Blast Workout 1
10 Jumping Squats
(Follow squat technique but add a small jump after you drive through the hips back up to the starting position)
10 Plyojacks
(A cross between a jumping squat and a jumping jack, start with your feet shoulder width apart and jump down into squat. Drive back up to standing position and repeat 10 times.)
30 Seconds High Knee Running
(Run on the spot, bringing your knees up towards your chest)
1 Minute Stair Step Ups
(Step up onto a stair or raised platform. Right foot leads for first 30 seconds then switch so left foot leads.)

Cardio Blast Workout 2
30 Seconds Sprint Shuffles
(Start in the full press up position. Bring your right knee towards your chest, driving through the hips. At the same time as bringing your right leg back to the starting position, bring your left knee towards your chest. Keep this going for 30 seconds, alternating legs.)
10 Burpees
(Stand upright then move down into a crouched position with your hands supporting you. Keeping your hands in the same position, jump backwards until your body is in the full press up position. Jump back into the crouched position. Finally jump back up to your starting position.)
1 Minute Skipping
(2 footed skipping with a rope for one minute)
20 High Leg Kicks
(Start with your legs wider than shoulder width apart. Perform a squat. At the top of the squat, perform a high kick across the body. Repeat and alternate legs.)

Enjoy! Remember it’s never too late to turn to The Wedding Trimmer. Hire a personal trainer in London for just six short weeks with our Shotgun Package.

The Wedding Trimmer
Personal Training Fit For A Bride

Happy New Year!

I hope that you had a fantastic break over the Christmas period, that you managed to follow (at least some) of the Wedding Trimmer tips to avoid piling on the pounds in December and are feeling rejuvenated and ready to jump back into your exercise routine.

Although the “Big Freeze” is trying its best to de-motivate us at the start of the New Year, fight against it and allow yourself to be at one with the elements with some winter running. With the right kit, running in the great outdoors in the winter can be incredibly refreshing. Make sure you invest in a decent baselayer, running leggings, sports gloves and a hat.

My blog this week is inspired by a piece in Women’s Running Magazine. The Wedding Trimmer provided expert information for the launch issue of this great new magazine but, in case you missed it, here are some of my top tips for running and weight loss.

1. Invest in a decent pair of running shoes.
   I would recommend going to specialist running shop where they analyse your gait and select appropriate footwear for you.
2. Increase intensity / duration by 5-10% each week
   Begin at a pace and distance that you feel comfortable with. Do not push yourself too hard in the early stages. Find your base level and then aim to increase the distance by 5-10% each week. Once you hit your target distance (5K, 10K or even 20K+), then start to look at your times. It’s important not to put too much emphasis on times when you are starting out. But once you get going, again aim to improve those times by 5-10% each week. Break down the timing of your runs (into e.g. miles and kilometres) to help regulate your pace.
3. Don’t get disheartened
   The fitness world is full of myths like you need to run for 20 minutes before you yield any weight loss benefits. This is simply not true. You burn more calories walking to the shop than taking the car so why should there be a minimum time set for cardio workouts? If you’re struggling to run at a steady pace, then start out running at 1 or 2 minute intervals, combined with walking.
4. Mix up your terrain
   Road running can impact your joints, causing aches and pains. Mix up your runs by finding a park with softer paths, grass or even a running track. I use Paddington Recreation Ground near Maida Vale station. You can even throw in a couple of treadmill sessions a month just to give your knees a break.
5. Don’t forget about resistance training
   Refer back to my blog post on resistance training for a reminder on why you need to balance your programme. Turn your body into a fat-burning machine. http://weddingtrimmer.co.uk/women-dont-be-afraid-of-resistance-training/

The Wedding Trimmer
Check out our packages. We offer personal training for brides and bridal party members.

It has been too long since my last blog. I moved flat a couple of weeks ago and all my spare time has been gobbled up unpacking boxes and changing bill addresses and all the other lovely tasks associated with moving. But now I have my internet re-connected (it is amazing how much you miss it) and I am sitting in my new lovely kitchen so I thought it was about time (before I miss December altogether), I write my next blog post. What better subject to write about than how to avoid piling on those pounds over the Christmas period.

The festive period is upon us. You find yourself shunted out of your normal routine and thrown head first into a myriad of office Christmas parties, extended family gatherings and you just have to catch up with every friend in your address book to wish them well (over a few, ahem, drinks). How do you manage to have fun without letting all the year’s hard work go to waste by piling on the pounds this month? How do you make sure you don’t end up spending January panicking about the weight you’ve put on, rather than easing into the New Year with excitement and anticipation? Here are some Wedding Trimmer tips:

1. Stay active
   I’m not suggesting you have a mammoth session at the gym on Christmas morning but make sure you do some exercise. Ideally you would stick to your 3-4 rounded workouts a week. But be realistic with yourself. If you’re finding it hard to get to the gym or go for your normal run then take some long winter walks. Burn some calories while you catch up on all the family gossip.
2. Consider your portion sizes
   It is natural to eat more than normal over Christmas. This is especially true if you are celebrating outside of your own home as you can’t help but feel obliged to prove to your mother-in-law just how great those roast potatoes are. However, your increase in food intake will cause you to put on weight (the science is simple) so stop eating when you are full. Listen to your body and know when to stop. Don’t feel guilty for having a mince pie with your tea when they’re offered round the office. Just don’t munch the whole packet.
3. Leave out healthy snacks to graze on
   Ditch the big bowels of foil wrapped sweets and replace with healthy alternatives – dried fruit, nuts (and not the roasted and salted ones!), low fat dips (yoghurt based or hummus). If your family insist on having chocolates around then just ask them nicely to store them away in the cupboard. Remove the immediate temptation. If you graze on healthy snacks then you won’t feel ravenous by the time you hit that party, meaning you won’t feel the need to fill up on cocktail sausages and baileys.
4. Don’t put too much pressure on yourself
   You probably like the sound of this tip! With work and family commitments (and that wedding to plan), you are more than likely in need of some rest and relaxation. Use this time to de-stress. Rest your body and mind and you’ll go into 2010 ready to roll.
5. Go easy on the alcohol
   Be aware that a month of heavy drinking will leave you feeling bloated and lethargic. I am far from suggesting that you should declare yourself as tee-total. It is party season after all. Take some nights off the alcohol (you can select these based on which parties are likely to be the most boring, hence need some alcohol injection). Swap high calorie beer, cider and baileys for dry wine or diet/fruit juice mixers. Make sure you refill your own drink and pace yourself. When it does come to the day after the night before, drink plenty of water, consume vitamin A,B and C and eat a banana to replace lost magnesium and potassium. To settle that stomach, have some ginger or peppermint tea.
6. Play with the kids – any kids
   If you don’t have your own, it is not hard to find some spare kids (I’m referring to a relation’s or friend’s here, not some local carol singers). Take them into the garden or park and run wild. When you’re tired and ready to relax, hand them back to their rightful owners. Your friends or relations will be chuffed to get some time to relax without the little ones and you’ll have fun and burn some of those extra calories.
7. Plan your Christmas Dinner
   There’s nothing wrong with good old turkey. Turkey is a great source of protein and has much less fat than many other birds. If you are watching your figure, avoid the skin. Make a healthy gravy by using the water from cooking your vegetables (lots of vitamins and minerals and less salt than stock cubes). Have breakfast before the big meal. You don’t want to be ravenous by the time the turkey is served as you will only eat more. Do not smother your vegetables with cream, cheese or goose fat. Enjoy them steamed or boiled.
8. Enjoy yourself!
   Life is here to enjoy. Don’t spend Christmas worrying about what you are eating. Stay as active as you can and follow the simple tips above and you will avoid piling on those extra pounds. If you feel like you have over-consumed on one day, get up the next morning and take a nice long country walk.

I hope you have enjoyed reading these tips.
Have a great Christmas!

The Wedding Trimmer
www.weddingtrimmer.co.uk

The title of this blog is taken from an episode of Spongebob Squarepants. Don’t pretend you haven’t seen it . In this episode, Patrick and Spongebob are teaching Squidward the correct technique for blowing bubbles. Spongebob shouts “technique, technique” as he dances around, teaching Squidward the right way to do it. Sometimes when I am training my clients, I hear Spongebob’s little voice shouting “technique, technique”. OK, I realise that makes me sound a little weird but this blog is all about the importance of technique when exercising. I have chosen 5 basic, widely used exercises and outlined the right way to execute them.

1. The Squat

Technique: A powerful leg and butt strengthener, the squat can be performed with a barbel, dumbbells, medicine ball or with no weight at all. Start in in an upright position, with the spine in neutral, legs slightly wider than shoulder width apart and knees soft. As if you were going to lower yourself onto a chair, bend your knees and sit back until your thighs are horizontal with the ground. From this position, drive from your ankles, through your hips until your body is back to the starting position.
Things to look out for: 1. Knees should be bent over the ankles  and not over the toes, 2. Back should be straight, 3. Weight should be centered.
Wedding Trimmer Tip: A good way to practice your technique for the squat is to use a swiss ball. Place the swiss ball between your back and a wall. Squat down, allowing the swiss ball to roll down the wall with your natural motion. Notice how the pressure you apply to the swiss ball, stops you from moving your weight forward.

2. Single Arm Dumbbell Row
Technique: This exercise works the muscles of the back. Place one knee and the palm of the hand (of the same side) on the edge of a bench. The foot of the other leg should be on the ground. Knees should be in-line with each other and in-line with hips. The other arm should be holding the dumbbell, with shoulders in-line with wrists. From this position, pull the weight up, in a rowing like action, keeping the elbows close to the body. When the elbow moves just beyond the torso, return to the starting position.
Things to look out for: 1. The movement for this exercise comes from the shoulder not the arm. Do not simply move the arm back and forward. 2. Do not rely on momentum. It is important to move in a slow, controlled manner. If you have to swing your arm to lift the weight, then you are trying to lift too heavy a weight.
Wedding Trimmer Tip: It is important to exercise your back. Most women don’t really see this as a priority. If you workout your abdominal region, your core and your back, you will be sure to have fewer injuries, improve your posture and have less chance of back pain later in life.

3. Running
Technique: Adopting a good technique when running will lead to fewer injuries and greater chance of lifelong engagement in exercise. You should adopt the neutral spine position and concentrate on your heel to toe action. As you run your foot should roll from the outside of the heel onto the end of the big toe.
Things to look out for: 1. Use your arms to balance you and propel you forward, 2. You may have a pronated (inward lean) or supinated (outward lean) style (go to Runners Need to get your gait analysed and appropriate footwear selected – it can make a massive difference!)
Wedding Trimmer Tip: This tip comes from personal experience. Playing basketball for years has affected my knees. It is a high impact sport and the cartilage in my knees has been worn as a result. Therefore, although I prefer running outside, I normally stick to the treadmill. I find that it reduces the impact on my knees. If you have similar problems and have all but given up on running, try this. Another option is to run either at a track or in a park.

4. The Plank
Technique: This is a great exercise for your core. Face down , place your elbows and feet on the floor and hold that position. Your elbows should be in line with your shoulders. An alternative for beginners is the modified plank. Same as before but lower your knees onto the floor, for increased stability. For the more hard core, try balancing your hands on a medicine ball or placing your feet on a swiss ball.
Things to look out for: 1. Don’t stick your bum up in the air (should be a straight line from your shoulders to your ankles), 2. Don’t allow your back to dip (think about using the core to prevent any movement).
Wedding Trimmer Tip: Record the amount of time you can hold the plank (before collapsing in a heap). Each week, try to improve on this time and keep a record.

5. Tricep Dip
Technique: This is a very simple exercise to do in the home. It targets one of the troublesome areas for women – the back of the upper arms. Sit on the end of a sturdy chair, with your hands either side of you, gripping onto the chair. Slide yourself off the chair; your knees should have a 90 degrees bend and your elbows should be in line with your wrists. Lower yourself up and down, keeping your hands firmly on the chair.
Things to look out for: 1. Don’t allow yourself to move forward or push your hips out, 2. Slow, controlled movements should be adopted on the way down and back up.
Wedding Trimmer Tip: To make this harder, put one leg out in front of you (other leg should still have a 90 degrees bend). To progress this further, straighten both legs.

Hope you like my tips and remember “technique, technique!”.

The Wedding Trimmer
www.weddingtrimmer.co.uk

This week I thought I would reveal THE secret to keeping motivated throughout your workout. Whether you’re in the gym, jogging round your local park or working out in your living room, you must spend time on this essential element of your training programme. It is all about the song selection.

Everyone has their own tunes to get them pumped. My Top 10 Workout Tunes are:

1. Rocky Theme Song (Gonna Fly Now)
Particularly effective if you increase the incline on the treadmill at the end of your run. Pretend you are pounding up those stairs, Rocky style. Throwing arms in the air (however tempting) is not recommended.

2. Lose Yourself, Eminem
This song starts with….”Look if you had one shot, one opportunity, to seize everything you ever wanted, would you capture it, or just let it slip”

3. Witness, Roots Manuva
Witness the Fitness. One Hope, One Quest.

4. The Garden of Linmiri, Aphex Twin
I used to hate this kind of music. A few years ago my boyfriend put some Aphex Twin on my ipod and, I have to say, I am now a fan. This song was used in a Pirelli ad featuring Carl Lewis (awesome athlete).

5. Eye Of The Tiger, Survivor
Cheesy, I know. Also, another Rocky theme tune. But…this one is kind of special to me. I grew up as a big fan of the Thames Valley Tigers basketball team (now Guildford Heat). My dad and I had season tickets from when I was about 12 years old.  This was the team song. I went on to play for the Womens’ team during my teens and I’ve always associated this song to those days when I just wanted to live, eat and sleep basketball.

6. Wanna Be Startin Somethin, Michael Jackson
Used to be a huge fan. This isn’t my favourite MJ song but I love the beat – it justs keeps you going.

7. Helicopter, Bloc Party
My favourite Bloc Party song is Blue Light but that is a little mellow for a workout.

8. Sex On Fire, Kings of Leon
What a voice. This tune reminds me of my recent trip to Malawi. The song was constantly been playing in the volunteers house. I almost can’t listen to it yet cause I still miss the place so badly.

9. Bust A Move, Young MC
Old school classic. You’ll be the only one in the gym laughing along to your workout.

10. Harder, Better, Stronger, Faster, Daft Punk
Just like it says in the song :-p

Now go check them out on youtube.

The Wedding Trimmer
Personal Training Fit For A Bride www.weddingtrimmer.co.uk

Whether I’m talking to female clients or friends, one topic that always comes up is how terrified they are of “bulking up”. The sight of dumbbells larger than 2lbs trigger an image in many womens’ heads of a powerful, ripped, muscle bulging, female bodybuilder. So in an attempt to avoid becoming a princess of power, women stick to their usual exercise routines – cardio, cardio, cardio, a few sit ups, and more cardio.

Strength training for around twenty minutes, two to three times a week will yield many benefits and, I promise, you won’t end up looking like Arnie. You can see the benefits in as little as six weeks, so even if that wedding is fast approaching, it is worth reading on.

First, to dispel a few myths:

1. “If I’m aiming to lose fat, I should just concentrate on running, cycling and other cardio exercises”
   Increasing your muscle mass, increases your metabolism. This means that, even at rest, you will be burning more calories. So you can ditch fad diets and stick to a healthy eating plan, and the right balance of cardio and resistance training.
2. “If I stop exercising, my muscle will turn to fat”
   Muscle does not “turn into” fat. The reason retired pro athletes often pack on the pounds is because their muscles get smaller (atrophy) and they continue to take in the same number of calories (so they are consuming more energy than they are burning off).
3. “I’ll end up looking like a female bodybuilder”
   Female bodybuilders spend hours in the gym every day. They monitor their nutritional intake with precision, consume a lot of protein, and many enhance muscle growth through use of anabolic steroids.
4. “Weight training is just for body conscious men”
   In the past weight rooms in the gym were unofficially reserved for men bulging out of tight tank tops. But things are changing. As men and women become more conscious of the importance of a balanced programme, we are starting to see a shift in the way people work out.

Other than increasing your metabolic rate and helping you burn more fat, weight training increases bone density, reduces the risk of osteoporosis, increases mobility, improves balance, posture and coordination, and reduces the risk of injury.

What are you “weighting” for? Start your resistance training programme today. If you are new to weight training, you want to start with around 8 to 10 exercises that hit all the major muscle groups. There are loads of exercises to choose from but start with the basics – e.g. squats, lunges, chest press, bicep curls.

I hope this post will encourage you to start resistance training. It will turn you into a beautiful (and NOT a bulky) bride.

The Wedding Trimmer
P.S. Check out our homepage for some more info on personal training for brides.

The sparkling new Wedding Trimmer website is launched today!

I have to admit that this whole blogging thing is completely new to me. But I am planning on using this platform to reveal nuggets of information about how you can get fit for the big day – bridal workouts, nutritional tips, lifestyle advice and much more.

I’ll be releasing posts on a weekly basis. So subscribe via RSS or bookmark this blog. You can also find The Wedding Trimmer on Facebook or follow us on Twitter. If you have any suggestions, feedback, requests along the way then leave a comment using the form below.

Until next time,

The Wedding Trimmer