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A week late but finally here, I apologise for the delay I jumped a plane last week for a weekend getaway to escape the chaos, torrential rain, and cold for some much needed sunshine in Brisbane. A quick trip, but well worth it. However, back to the topic at hand – cholesterol. There are some things which may lead to high cholesterol which are beyond your ability to control, these are;

  • Your age (45 years or older for men, 55 years or older for woman)
  • Genetics (a family history of heart disease)

There are also those things that are within your means to control. Consider making some healthy lifestyle changes in order to reduce your likelihood of developing high cholesterol.

  1. Reduce your saturated fat intake.

Your total fat intake on a daily basis should equate to no more than 20 – 25% of your daily caloric intake. Of this your saturated fat should make up less than 5 – 7% of your total. Some ways to reduce your saturated fat intake include;

  • Swap high fat dairy products for low fat options
  • Remove the skin and \ or fat from meat before eating
  • Cook meat by grilling, steaming or using a non stick pan
  • Swap high fat meats for their leaner version
  1. Exercise

Exercise has favorable effects on most aspects of your life, especially in maintaining healthy levels of cholesterol and blood pressure. If you haven’t already introduced moderate exercise into your lifestyle now is a great time to do this to prevent cholesterol issues. Most studies on the benefits of exercise as related to cholesterol refer to cardiovascular exercise, or anything which elevates your heart rate. Think tennis, cycling, squash, swimming, golf, walking, kayaking, jogging, surfing, karate, aerobics classes, and many more. Start with 30 minutes of aerobic activity on 4 out of 7 days to maintain a healthy heart and healthy cholesterol levels

  1. Maintain a healthy weight

Maintaining a healthy weight range, and optimal body fat for your height, age and gender will increase the efficiency of bodily functions, and reduce the amount of stress placed on your body as it performs its day to day activities. In order to maintain a healthy weight incorporate a healthy diet which is low in fat and high in fibre with at least 4 days exercise. If you are unsure of what a healthy weight range is consult your doctor.

Some risk factors for high cholesterol are beyond our control however, you don’t need to let these factors stop you from putting strategies in place to control those items which you do have some say over.

Happy Training,

 

Cholesterol-1024x1024

Cholesterol is a word most of have heard, but not many understand. This article is designed to break it down in layman’s terms, and give you a better understanding. If you feel you may be at risk of high cholesterol, or haven’t had a check up in a while please consult your GP.

Cholesterol is a fat produced by the liver which plays a vital role in the functioning of the body. Some of its roles include;

  • The building and maintenance of cell membranes
  • The production of sex hormones and those released by the adrenal glands
  • Converting sunshine to vitamin D
  • Metabolising fat soluble vitamins A, D, E and K
  • Stimulating nerve fibres

Cholesterol is carried around the body in the blood by molecules called lipoproteins. A lipoprotein is compound that contains both fat and protein. The three main types of lipoproteins are:

  1. LDL (low density lipoprotein)

This is the bad cholesterol. LDL carries cholesterol from the liver to cells. If too much is carried, then the cells contain too much for them to use. This can result in a harmful buildup of LDL. The danger of LDL is that it increases the risk of heart and artery diseases.

  1. HDL (high density lipoprotein)

This is the good cholesterol which does the opposite of LDL. HDL takes the cholesterol away from the cells and back to the liver. Once in the liver cholesterol is either broken down or expelled from the body as waste.

  1. Triglycerides (the form in which most fat exists in the body, and food).

Triglycerides and cholesterol come together to form (in simple terms) fat in the blood. Triglycerides can enter the body from fat in the food we consume, or they can be made by the body from things such as stored carbohydrates. Essentailly if you consume more calories in a meal than your body will use, the remainder is stored in fat cells in the body for use at a later date. When your body needs energy and there is no food as an energy source, triglycerides will be released from the stored fat cells and can be used as energy.

The dangers of a high cholesterol levels in the body are;

  • Heart attack and heart disease
  • Stroke
  • Arterial diseases

The simplest way to establish if you have high cholesterol or are at risk of any heart or artery diseases is to visit your doctor and ask for a cholesterol test. Once the doctor has your results they will be list as mg/dl (milligrams/deciliter) and mmol/liter (millimoles/liter).

 

The optimal results first number; mg/dl (milligrams/deciliter)

  • Optimal – Less than 200 mg/dL
  • Bordeline high – 200 to 239 mg/dL
  • High – 240 mg/dL and above

 

The optimal results second number; mmol/liter (millimoles/liter)

  • Optimal: less than 5mmol/liter
  • Mildly high: between 5 to 6.4mmol/liter
  • Moderately: between 6.5 to 7.8mmol/liter
  • Very high: above 7.8mmol/liter

Once you GP has established what your cholesterol levels are they can give you advice on how to reach the optimal level through lifestyle changes, or the introduction of medication.

In next weeks article I will go through lifestyle changes you can make to reduce your likelihood of developing how cholesterol levels. Until then stay warm yorlye.

Happy Training

 

three things you can do to prevent quitting this week

I posted a quote on the Form Health Facebook page this morning “If you are tired of starting over, then stop giving up”. No truer words were spoken. How many times have you started a journey only to find the going gets tough, other things take priority and you quit? Before you know it, well it’s Monday again and you are starting all over on your health and fitness resolutions.

For some reason we have this insane belief that a significant lifestyle change is going to be easy. The truth of the matter is that it is going to be hard work, but on the flip side it is going to be worth it.

Below are three things you can do to prevent quitting this week;

  1. Adjust Your Attitude

Anything worth doing takes time and effort, stop expecting it to be easy. When starting a new exercise routine chances are the first week or two you are going to be tired, and a little bit tender in places you never knew existed, but guess what, so is everybody else. Suck it up and keep going, this will phase will pass, however, in order to get to the next phase you need to give your body time to adjust to the new load.

  1. Plan Ahead

Another great quote – “Those who fail to plan, plan to fail”. Plan your meals ahead of time so that you are not tempted by the snack box. Plan the times that you have available in the next week to do your workouts, then schedule them in just as you would a hairdressing appointment or dinner with friends, that way you will be less likely to run out of time to fit them in, or be thrown by an unexpected event.

  1. No Excuses

If you look for an excuse not to exercise you will find one; I don’t have enough time, it’s cold, its dark, it’s raining, I can’t afford a gym membership, etc… All of these excuses add up to you giving yourself an out. Make this the week to say NO EXCUSES, get on your bike and get moving. You may be surprised to learn that walking \ running cycling in the rain won’t actually kill you.

There are always plenty of reasons not to work out and eat healthy. On the other side of the coin there are many more reasons why you should make it a priority.

Happy Training

Le

Le Webb Director \ Trainer Form Health and Body Management formhbm@gmail.com, 0064 21 543 804

Sport Specific - Strength and Conditioning

Form Health and Body has a range of studio membership options available to suit all fitness goals and budgets. As a member of Form Studio Gym you receive free entry into to our monthly competitions, plus discounted rates on personal training packages and supplements.

To gain access to the studio you will need to pay a $25.00 access card fee.

12 Month Membership

Join for 1 year and receive unlimited access to our facilities 24 hours per day, 7 days per week, 365 days per year. A 1 year membership costs just $499.00 and includes 4 x 1 hour sessions with a personal trainer to alter your program throughout the year.

6 Month Membership

Set yourself a fitness or weight loss goal and achieve it with our 6 month membership package. For only $299.00 and with 2 x 1 hour sessions with a personal trainer this is a cost effective way to train.

3 Month Membership

Need somewhere to train off season? Form’s 3 month option is perfect for those who need access to a facility to train off season for sport, or who just want to move their training indoors over winter. $189.00 is all it costs to train 24/7. Included are 2 x 1 hour sessions with a trainer to keep you focused on your goals.

Weekly

On a budget? Our weekly payment option is a great way to fit exercise into your lifestyle. No contract term starts from as little as $13.00 per week.  To get you started you receive 1 hour with a trainer and then followup sessions throughout your membership to help keep you on track.

Weekly payment options incur a $25.00 joining fee.

Want more information on studio membership Contact Us

Healthy Omelette - Recipe

This is a fast meal for breakie, lunch or dinner.

What you need;
2 whole eggs + 2 egg white
1 tblspn low fat milk
tomato, mushroom, capsicum, sping onion or red onion
Italian herbs and black pepper (optional) Read More

whisk eggs with 1 tblspn of milk add pepper if desired
heat non stick pan and pour in egg mixture
when ready add vegetables, sprinkle with italian herbs and fold
flip
serve on its own or with salad

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

A low fat yumi dinner option for 1 or many

A low fat yumi dinner option for 1 or many

Warm beef salad

What you need;
100gm rump, scotch or eye fillet per person
Tamari sauce
2 – 3 cloves of garlic
Mesculin salad leaves, tomatoes, cucumber, red onion, capsicum, avocado (optional)
Natural low fat yoghurt dressing (optional) Read More

Dice the beef into thin strips and marinade for 30 mins in the tamari sauce and diced garlic
Combine all salad ingredients and serve on plates
Quickly pan fry the beef in a non stick pan and place cooked slices on the salad
Top with a low fat, natural yoghurt dressing

Enjoy

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

Marinated Chicken Breast - Recipe

What you need;
Chicken breasts
2 tblspn seeded mustard
Juice of 1 lemon
1 tblspn olive oil
2 – 3 gloves of garlic

In a bowl combine seeded mustard, lemon juice, oilive oil and garlic – mix well
Slice chicken breasts into quarters and marinate in the above mixture for 1 – 2 hours in the fridge
Pre heat oven grill to 150
Place chicken in oven and grill until chicken is cooked through


Serve with salad or steamed vegetables

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

Portugese Chicken

What you need;
Chicken Breast
Pumpkin
Vegetables such as; carrots, broccoli, cauliflower, courgette
Portugese chicken spice

Preheat the oven to 180
Dice the pumpkin into chunks and place in non stick oven tray – cook until tender, approx 40 mins depending on the thickness of slices
Slice the chicken into thin strips and sprinkle with portugese spice and leave to marinade
Cut vegetables

When pumpkin is almost ready steam veges until just tender
Pan fry chicken in a non stick pan

Serve layered; pumpkin topped with steamed vegetables topped with slices of marinated chicken

Leanne Webb
Director | Trainer Form Health and Body Management Ltd
26/60 Parton Road, Papamoa, 3118
www.formhealth.nz
t. 021 543 804

Change Your Body Change Your Life

100kg lighter and having maintained my goal weight for over 2 years

At 42, 190kg, and wondering if anyone actually made clothes beyond 6XL, I had pretty much lost hope of ever losing weight and keeping it off. That is until one night over a glass of wine I made a bet with a Personal Trainer disguised as a friend that changed my life.

As luck would have it that Personal Trainer was Leanne and she was only too happy to inflict her own enthusiasm for fitness on the unfit.
I knew there was no secret formula, the truth was simple to lose weight and be healthy I needed to learn how to manage the kilojoules going into the body, and start burning some kilojoules off with an exercise plan.

So with a healthy eating plan in my back pocket and a desire to learn to use food as fuel rather than as a security blanket, Leanne put together a program to get me under way.
Exercise and I had never really been the best of friends, so the regular training sessions with Leanne not only kept the exercise fun, but she ensured I exercised safely, my program changed as did my “form” was always correct to get the most out of the effort I was putting in. And it’s hard to lose focus and motivation when Leanne was always as excited and proud of my weekly achievements as I was.

Even now, 100kg lighter and having maintained my goal weight for over 2 years, I’m still surprised how far I’ve come, from where a gentle walk was a substantial workout, to being able to run a half marathon in 2005, and now really enjoying my new active lifestyle.

Can Leanne help you reach your goals…. You bet she can!

Tony McGeady

That’s two dress sizes!!!

Testimonial for Le Webb

I’m not a body sculptor or athlete and have no aspirations for greatness. I just want to be healthy for my family. I am a Mother of two (5 & 2 year old) boys who works 3 days a week and didn’t realise how much extra weight had crept on over the years.
I started a six week challenge with Le in September after being talked into it by friends. I was wanting to lose 10kg. I must have been delusional. I hadn’t stood on the scales in years, didn’t want to know my weight during my pregnancies. I was living in denial. Le didn’t even tell me my weight until a few weeks ago, I wasn’t ready to know (I was scared!)

I’m now 14.7kg lighter than I was 3.5 months ago and I’ve lost 60cm from over my body (that’s two dress sizes!!!) and I’ve still got 10-12kg to go.
Life is easier now, I can run down the beach after my boys, I don’t get a sweat up doing housework and exercise is fun (really!!!) To be able to fit back into old size 14 – 16 clothes rather than looking at the size 20 rack is a great feeling.

Looking back I never thought I had an unhealthy diet, I’m food conscious but my portions were way out of whack and stuff I never even thought about was high in fat and sugar – it no longer features in our fridge!!! We’re eating healthier and as a family we’ve made some real changes.

Thanks so much Le, I could never have done this without you, I’d been failing miserably on my own for years. I’m looking forward to the next six week challenge and another positive result. You’re awesome!

Sarah Cook