At We Push Ducks we advise anyone trying to lose weight that whilst your fitness activities will contribute to your success, what you put into your body will have a massive impact on your progress.
Keeping a journal of what you eat increases your awareness of how many calories you are taking in. You might think you’re only having the odd biscuit here and there, but once you have kept a record of it, you will be able to see that with some of them being around 100 calories a pop, you can have eaten nearly a quarter of your recommended daily calorie intake or more by munching on the crunchy snacks.
You should also record beverages in a food diary, because you may be amazed at how much your favourite thirst quencher is obstructing your weight loss. Just one can of coke contains over 140 calories. Seeing this in black and white in your food diary will encourage you to drink more water instead, which will benefit your health dramatically.
It can also be a good idea to keep a record of moods, company and locations that you eat at in your food diary. This will help you to identify any bad habits that you have and also understand your physiological relationship with food and whether you need to work on that.
Start your food diary today and let us know if you are surprised by the results! Please remember to be honest with yourself and write down everything you eat.
Have you kept a food diary before? How did it help with your success? Share your experiences with us and help to give a little encouragement to those that need it!
Running outdoors can be great for your health, to assist weight loss or to keep fit. However, if you are going to start running outdoors you do need to know how to do so safely in order to prevent causing yourself more harm than good. There are some important tips you need to follow in order to avoid overuse injuries such as runner’s knee and muscle tears as well as other unnecessary impacts.
If you are going to start running make sure you wear the correct footwear. A good running show will provide you with the correct stability to help prevent stress on joints and blisters. It will also be flexible enough for your foot to move properly with each stride.
Before you start a run it really is important to warm up. Many will be tempted to get on the road and go speeding off, but this will be damaging to your muscles, bones and joints. You need to loosen up before running and a good way of doing this is to stretch and walk before building up pace gently.
It is also equally as important to cool down at the end of a run. This enables the body to keep blood flowing, increasing your flexibility and preventing injury.
You must keep hydrated when running. Drinking water will increase your energy level and keep you alert so that you can maximise the benefits of your run. Make sure that you drink before you head out and it is a good idea to carry a bottle of water with you during your run to prevent dehydration as well as to drink some post-run to re-hydrate yourself since you will have lost a lot of water through sweat. A loss of water means a loss of nutrients, which you need to replace to maintain health.
Be sure to remain vigilant when running on the road. Look out for hazards such as cracked pavements and try to run facing oncoming traffic. It is always a good idea to wear high visibility clothing so that you can be seen clearly and although many of us do like to exercise to music, it can be dangerous to run with headphones on because it takes our attention away from our surroundings.
There are many benefits to embarking on a running regime, but please make sure you do safely!
At We Push Ducks we know that every body needs a little bit of a kick start sometimes to get their training brain on. Let’s take a look at the top excuses for not exercising and how they can be overcome.
· Not enough time
When it comes to training, there is always time to do something and every little helps. You don’t need to spend three hours in a gym to keep fit. How about leaving for work ten minutes earlier to walk to the station, or even jumping off the bus two stops early to add some steps to your day. The government recommendation for adults to stay healthy is a mere 150 minutes per week of moderate activity- that’s just 2% of your whole week. Doesn’t sound so bad when you put it like that does it? Why not head down to We Push Ducks- just a one-hour session with us, at a time convenient for you would contribute massively to your recommended exercise amount.
· Family commitments
We appreciate that sometimes you may have other things to take care of, especially if you have children. However, this does not mean that your fitness needs to take back seat. At We Push Ducks we encourage families to train together, using a range of fun exercise activities. In addition to that you could also try heading to the local swimming baths with your children, or even to the local park with a football to help keep you all fit and healthy.
The cost of a gym membership can prove to be quite expensive. However, at We Push Ducks a session will cost you just £5! That’s a small price to pay for an all over body workout. Remember, a walk in the park doesn’t cost you a penny, so just get out there and do it!
· Self conscious
The thought of training at a new gym can be daunting. You may conscious of being a beginner and desperate to avoid the stares of others. The gym maybe full of egos! Just remember that the woman who runs for half an hour on the treadmill has had to train to get there. Imagine where you could be this time next year if you just make a start today! At We Push Ducks we promote that it’s not what you push, it’s what you look like you push. And all of our participants push ducks! It’s that simple. It really is a non-vanity activity aimed at giving everyone an equal chance of overcoming obstacles and achieving their individual goals, without the stress of worrying about what they look like.
· Unaware of what to do
At We Push Ducks we can offer you a structured regime during the sessions and are always happy and available should you wish to seek the advice of our trainers at the end of a session. As well as providing a fitness class, we can also give you help and ideas as to what you can be doing at home, to continue your journey to a healthier lifestyle.
So, there you have it- all those little obstacles you have created are just in your mind. There’s no reason that you cannot start your fitness regime right now! We are here to help if you need us.
Let us know if you have any other personal reasons that you feel are preventing you from exercising and we will try our best to give you a solution. Share this post if you think you have a friend that needs a bit of encouragement to get going!
At We Push Ducks we incorporate Yoga style movements into our sessions and here’s why-
Introducing Yoga into your fitness regime can provoke countless benefits to you both physically and mentally. With its focus on breathing, strength and flexibility, Yoga is a great way to assist you in following your existing exercise programme. It increases blood flow throughout your entire body, which in turn gives your energy levels a real boost.
The Yoga postures we use help strengthen and tone the body and muscles, increase core strength and reach out to lubricate joints that you do not often use. This means it is a fantastic way to improve balance and flexibility as well as to increase stamina.
Whilst Yoga has its benefits on the outside, it also gives a massage effect to your internal organs, helping to detoxify the body as well as aid in the effect of your digestive system.
To top it all off, Yoga acts as a stress reliever. The breathing exercises act as a meditator by calming emotions, which can prove to be a great anti-depressant and is extremely uplifting!
Let us know if you use Yoga as part of your fitness regime and share this post with friends that you think would love a new way to improve their health!
Here at We Push Ducks, we encourage you to vary your workout routine in order to maximise the benefits of your time spent making an effort to keep fit. So, why is it that changing your workout can be key to increasing your results? Let’s take a look at just some of the reasons that you should try switching it up!
· Improved adherence
Those of you that have experienced joining a new gym or embarking on a new fitness regime will know that you are nearly always enthusiastic in the beginning. You’re looking for results and excited at a new challenge. However, we are sure many of you are also familiar with how boring it can feel once you have been performing the same workout routine for a few weeks. It’s monotonous and can start to feel like a chore, no longer as enjoyable as it was at the start. By changing your routine every now and then, you will increase your desire to continue working towards your fitness goals because you will maintain your excitement. This means you are more likely to stick at it and take those steps closer to achieving your goals.
· Prevent Injury
Performing the same routine over and over again can have the same effect on your body as typing on a keyboard all day can have on your fingers. It is important to give your muscles and joints a rest during a fitness regime to prevent types of repetitive strain injury. By alternating your routine, you will allow parts of your body to recover, whist at the same time give other parts the opportunity to gain strength.
· Prevent A Plateau
Whether you’re trying to achieve weight loss or increase muscle and physical strength, performing the same routine repeatedly over a course of time, will only slow down your progress. This is because your body will become accustomed to the work out and its response to it will start to slow down. By challenging your body to new tasks, you force it to work harder. The results? You will burn more calories and increase muscle development as well as stamina.
· Boost your brain
Keeping fit through exercise does not only have to be beneficial for your body, but can also help keep your brain healthy. If we challenge ourselves to new tasks, the brain is also working by learning new skills. So, in essence you are killing two birds with one stone. By simply making adaptations from your usual routine you can have positive effects on both your body and mind.
Try something new today!
We have all heard that we should be drinking water regularly, but do we really know why? Let’s find out-
· To assist with weight loss
Drinking water before you eat can fill you up a little so that you are more inclined to eat less, therefore reducing your calorie intake. The zero calorie wonder can also increase metabolism and supress your appetite. So if your craving things that you know you should be keeping away from, whether it’s the sweet chocolate biscuits or the fat filled bacon sandwich- try reaching for a glass of H20 instead. Chances are, you won’t be feeling for any unnecessary snacks once you’ve had a glass of the good stuff. Drinking ice-cold water is also good for your weight loss, since your body will have to use calories whilst working hard to warm it up.
· Increased brain power
Not only is water good for your body, but it also does wonders for your brain as well. Since the brain is made up of around 75% water, it makes sense that drinking more of it will keep your mind healthy, alert and refreshed.
· Increased energy levels
Increasing your water intake will give your energy levels a real boost. Water is needed for your organs to function at the correct pace, which is why being de-hydrated can make you feel tired. Water is needed to help the body perform tasks such as flushing out waste and circulating nutrients around the body and in the blood.
· Improves appearance
Drinking water is great for the appearance of your skin. It can work wonders in terms of clearing spots and also reduces wrinkles! Not only is it good for your skin but drinking water can also make your eyes appear brighter. So there you have it, water has its benefits for you inside and out.
· Positive impact on immune system
As we mentioned earlier, water is needed for your body to function properly. When your body is working well, you are less likely to become ill or weak. Drinking good old H2O also keeps you clean. When your eyes and mouth are hydrated to the correct level, it means that dirt is washed out and infections will be prevented.
· Helps keep joints in good working order
Drinking water provides your joints with natural lubrication, preventing joint problems or assisting those with conditions such as arthritis to have relieved pressure.
· Natural medicine
The next time you have a headache, try drinking a glass of water before heading for the pill cabinet. Dehydration is a regular cause of headaches, so drinking water regularly will either prevent them from occurring in the first place or take away the pain, without the need for a paracetomol.
· A natural anti-depressant
Since we have summed up some of the main benefits, it makes sense that if you drink the correct amount of water you will feel great. With a fully functioning brain, no illness or fatigue, super energy levels and fantastic looking skin why wouldn’t you feel happy?
So there we have it- drink water to feel epic all round!