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Are Fitness Apps All That?

It seems that fitness apps and wearable activity trackers are being used by everybody these days.

I saw a debate the other day that questioned whether that was a good thing, the against camp suggesting that it was making us obsess about our eating and movement. Whilst I get that I have only seen positive improvements from the people I know, myself included.

You see I think most of us actually over estimate how much we move and under estimate how much we eat.

If you have a device on you that can highlight how little you have moved today that can be your motivation to get up and go for a walk. Likewise if you are logging that takeaway the realisation in front of you of exactly how many calories you have eaten can be a great deterrent next time.

You see I believe the first step to change your habits is the awareness of your current habits. It is incredibly easy to lie to yourself, and I know this from personal experience!

I also know this from working with clients, when I ask people how they eat on a typical week most people will say “I eat fairly healthy”. Then I dig a bit deeper, so “What did you have for breakfast every day this week? What did you eat on Friday night? That’s when the truth starts to come out. The Wednesday muffin they grabbed with their coffee, the bacon roll they had as an office treat on Friday, the glass of wine they had watching their favourite drama during the week, the couple of glasses they had over the weekend, oh and then there was the takeaway and the follow up fry up, oh and it was Sue from the offices birthday on Thursday so I had a piece of cake………………………….

Do you see where this is going? I’m not saying that eating like that is going to kill you, but can you see how this might be hampering your weight loss? As when you know that for lunch you had salad every day and your evening meal Monday to Thursday consisted of meat and veg it is completely logical to consider yourself as having a healthy diet.

So when I get people to write down everything they eat and drink throughout a week, they can see how it is easy to forget all the little extras.

With the activity log I know I was definitely surprised at how little I move some days, considering I feed animals and do a job that required movement when I spend the rest of the day driving or sat down writing I can really struggle to get in my 10,000 steps. My tracker encourages me to go for a walk or move around more.

There are also so many on the market that I think there is something to suit most tastes and budgets.

Firstly, the most popular and arguably the best online food diary MYFITNESSPAL. This is free unless you upgrade to premium, so easy to use, downloaded as an app, so many foods/brands already inputted for you as well as a barcode scanner, you can set yourself targets and monitor it day to day. It also links with many fitness tracker apps so that your activity level is logged too. If you just want to monitor what you are eating this is the app to use. Although I will say the calorie goals it sets for weight loss are far too low so please set your own using the Harris Benedict Equation to work out your daily calorie needs and then subtracting no more than 20% as your daily calorie goal for weight loss.

I know most I phones have step counter etc. in them now but what I find is I’m not always carrying my phone on me for example when I’m with a client my phone tends to be in my bag, so if you are like me it just doesn’t cut it. So if you are an apple geek you will have to go super flash and get an Apple watch that will track your every movement from around £300 upwards depending on how much tech you want.

The most popular wearable trackers have been the Jawbone Up and The Fitbit. These are closer to the £100 mark and have built in steps counters, heart rate monitors and sync straight to an app to log your information. Personally I have a Fitbit charge hr and I like that it is also a watch and the steps, calorie burn, hr etc. are all visible on the watch at the click of a button. With the Jawbone you have to log into the app to see this but it is more aesthetically pleasing so people may prefer this to wear every day.

On a side note, I have found the heart rate very useful not just from a training perspective where you may be looking to hit certain heart rate zones, but from a day to day monitor of my bodies stress levels. As it turns out my heart rate is pretty high for most of the day, this means whether I feel it or not my body is stressed and it makes me address this on a daily basis.

Garmin and Polar have also brought out their own trackers although these are closer to £200 and you have to use a separate belt to use the heart rate monitor, but they do have further features in relation to specific sports, music controls etc. so if you are more of a gadget geek they may be up your street.

So if your new year’s resolutions to be more healthy and active are waning maybe some tech could give you the boost/constant reminder that you need!

The Emotion of Pain

Something I have found very interesting to research recently is the science of emotions in relation to pain.

A physio once said to me that if a patient is told that something hurts it will hurt.

There have also been now numerous studies on this including one in which a randomised section of people without back pain had MRI scans that actually showed that a large percentage of them had bulging or herniated discs. Yet as previously mentioned they did not have back pain as a result of this?

There are many others including people still having pain following an operation to resolve it, and in fact people having “fake” operations and finding themselves “fixed”

So is it possible that there are other factors at play?

By this I am not saying that if you are in pain it is “all in your head” but is there an impact on how we feel pain based on how we are emotionally.

There are a few things I want you to consider in this.

One being that if you are stressed you will cause inflammation in your body and this in turn can cause pain. An inflamed muscle will be a sore muscle, so if you are particularly stressed, run down etc and are finding yourself in a lot of pain, you may find addressing your stress levels helps quite a lot before you start reaching for the pain killers.

Secondly;

A definition of pain by the International Association for the Study of Pain describes it as an “unpleasant sensory and emotional experience.”

We feel pain by our sensory nerves sending messages back to our brain from around the body. So a neural pathway is created through the body, up the spinal cord to the brain in order for us to feel pain. This all happens in a fraction of a second in the case of a sharp pain from for example standing on a pin. But in the case of long term pain, the neural pathway is already there and is therefore easier for the message to be sent over and over again.

So I find it easiest to explain like this. The pathway has become stuck, in order for the pain to go you just need to remove this pathway. I am aware this makes it sound incredibly simple but I want you to begin to believe that the messages you send back and forth to your brain can have an effect on what goes on in your body.

This does not actually relate just to pain it can be things like IBS symptoms, emotional responses and chronic fatigue.

This is a whole huge area of science that I am not going to go into today (unless you all have a spare 5 hours!) but I will definitely be exploring this more with you in the future.

For the meantime though I want you to consciously think about your thoughts, emotions etc and how they transmit around your body.

Is it possible to control a pain you may have in your body with only the power of your thoughts………………………………

Circuit Training in Liverpool with NSPT Liverpool’s #1 Personal Trainers

Circuit Training in Liverpool with NS-PT

 

 

Here at NSPT I run a fantastic Circuit Training  service in the Liverpool area, circuit training is a high energy class were you will do a variety of different exercises in quick success.  Your instructor will keep you motivated and tell you when each session starts and finishes. This type of personal training will help with aerobic development, conditioning, toning, and strengthening exercises

Consider the following if you are interested in taking a Circuit Training class:

  1. What Circuit Training does for you: Increases your strength and aerobic fitness and burns lots of calories. However, you don’t get the same level of conditioning as you would from doing your aerobics and strength training separately. If you take circuit classes, aim to get in an additional 20 minutes of straight aerobic exercise at least three days a week.
  2. The exhaustion factor: Moderate. Circuit Training tends to be intense, but it’s completely adaptable to the individual. Beginners use less weight and perform simpler moves than more-experienced exercisers, but everyone gets a good workout.
  3. The coordination factor: Low. Nothing to worry about.
  4. Who likes Circuit Training: Anyone looking for a good sweat to shake out of a training plateau. Circuit Training classes also are popular among busy people who want to combine a strength and aerobic routine in one workout. Anyone who wants a really fun and fast-paced workout will like Circuit Training classes.
  5. Signs of a Good instructor: Good instructors are aware of each class member’s level and modify the moves accordingly. Even though you’re moving quickly from station to station, the instructor still needs to focus on proper technique. Look for no more than a one-minute rest between stations. Expect a heart-rate check 12 to 20 minutes into the main workout.
  6. Tips for first-timers: Pay attention to how you feel. Many people are surprised by how challenging Circuit Training work can be.

 

If you’d like to know more about our Circuit Training in Liverpool service, or if you’d like some more information on the other services that we offer, then please don’t hesitate to get into contact with us and a member of our friendly team will be in touch with you shortly.

Personal Training Liverpool with NSPT Fitness

Personal Training Liverpool with NSPT Fitness – Liverpools Go-To Personal Trainers

 

If you’re looking to lose a few pounds to give yourself that body type you’ve been dreaming off, but you just aren’t motivated to do so in the slightest, then have no fear! Here at NSPT Fitness we have rigorous training regimes planned out for you already! Don’t let that worry you, we tailor each of our training schedules individually to each client that we have. If you’re still looking to get rid of that Christmas weight, before the next one comes again, then this is exactly what you’re looking for.

We can provide you with nutritional information such as what you should be eating and what you shouldn’t be eating, we can create you meal plans to go along with your exercise and together we’ll get you in shape again in no time at all! You’ll be proud of your shape and your body as a whole once we’re finished with you! Our Personal Training is perfect for people who are starting to get a little anxiety due to their body shape, a simple way for you to conquer anxiety can be done with some exercise as it’ll make you feel great afterwards (tired, but great!).

We have an outstanding track record of happy clients who have gained the shape that they desired and we have even helped turn people’s lives around. Once you become overweight, you feel less motivated to do the simple tasks and you start getting a little depressed about your size, but with our expertise and our training regiments, we can be sure that you’ll be happy with yourself again in no time at all!

If you would like some more information on our Personal Training, or even on our Nutritional ideas, then please don’t hesitate to contact us today and a member of our friendly team will be in touch with you shortly regarding any information that you require from ourselves.

Different types of cardio exercises

Different types of cardio exercises

When it comes to cardiovascular exercises and training, there is a huge number you can use to train yourself with. Each one of these has its own individual advantages and disadvantages with some being more appropriate for people who are more advanced with cardio workouts than for a complete beginner.

One type of cardiovascular exercise is low intensity and long duration. This style of cardiovascular work involves you reaching approximately 40-60% of your maximum heart rate. This style should be something relatively easy and continuous for a long period of time such as walking or cycling and is very good for beginners. Another type of cardiovascular training is medium intensity and medium duration. This style involves work done to reach approximately 70% of your maximum heart rate and is harder than the low intensity training, therefore it cannot be done for as long but is the first step up from it. The next step up from this would be a high intensity and short duration training program. This is where you aim to have your heart beating at 80-85% of your maximum heart rate but due to the intensity of this training it is advisable to only do it for a very short period of time.

Some good cardiovascular workouts include walking or running either on ground or on a treadmill, doing hill sprints, jumping a skipping rope, swinging a kettle-bell around, stair sprints with different challenges for yourself, beach sprints or even barbells.

There are many different ways to put yourself through cardiovascular training and they all have their individual benefits, you just need to find which style of cardiovascular exercise is best for you as an individual instead of taking others opinions into account, everyone has their own individual workout style and cardiovascular training should be a part of it if it isn’t already.

Exercise for Weight Loss

So it has been in the news recently that exercise won’t help us fight obesity but cutting sugar and carbohydrates will – erm welcome to the party BBC my NS-PT posse have known this for ages now!

You see the thing is, we did already know this-all those people in the gym doing the same thing week in week out not getting any thinner knew this! Or maybe they don’t because apparently it’s news.

So there you have it exercise alone won’t make you lose weight!

Unless someone is severely obese and sedentary in which case taking up exercise will help to start weight loss, if your diet doesn’t come up to scratch you are not going to lose any weight.

Now I know in it’s basic form it does come down to calories in calories out, so burning calories with exercise will have an effect but if you are putting those calories back in particularly with sugar it won’t help you lose lbs.

So you are thinking, great I can sack the gym off and just eat less and all will be well. Not exactly…………………….

Firstly exercise has been shown to ward off many things from

  • heart disease
  • high blood pressure
  • diabetes
  • dementia
  • some cancers
  • as well as a mood booster for those suffering with depression.

Keeping your body active as you age will help to stave off Osteoporosis.

Maintaining fitness and flexibility will prevent falls and also keep you more mobile. So it should still be an essential part of your lifestyle.

In terms of weight loss or body composition exercise is still worth a look in. Exercise increases your metabolic rate so your body will burn more calories i.e means you can eat more! It will also help you to build muscle, which again means your body is burning more calories even when your sat watching the tv!

It will also change your body’s shape. More muscles will make you look more firm and toned, and ladies forget the body building image, building some muscle will give you killer curves. (Like a bum you can bounce a ball off-Nicki Minaj move outta my way!)

So ok, I’m not gonna lie to you, you really can’t out run a bad diet-I tried trust me! But if you get your nutrition right and I will refer you to my earlier statement – It’s sugar and carbs you need to quit(I mean the processed ones like bread, pizza, doughnuts, not fruit and veg) then exercising alongside will speed the process up and will also give you a banging body along the way not just a skinny one.

So, after all that science stuff I’m trying to give you some easy weeks-whilst still keeping it super informative of course. So this week less science more health top tips. So I’m going to start with drinking your fruit and veg. This can be done by either juicing or blending.

Juicing.

Juicing extracts water and nutrients from produce and discards the fibre. This makes the nutrients more readily absorbed and many people find this easier on their digestive system too. However, getting rid of the fibre also means it is absorbed into your blood stream quickly and can cause a blood sugar spike, followed by a crash. This is especially true if you are juicing fruits, as the fructose in fruit is essentially a sugar (albeit more healthy than refined table sugar) and is therefore dealt with by Insulin.  Also when you remove the fibre you may not find the juice as filling.

Blending/Smoothies

Smoothies contain the entire fruit or vegetable meaning the skin is left on. The blending process breaks the fibre content down meaning it is still easy to digest but due to it still being present it releases more steadily into your blood stream and therefore is less likely to cause a crash.

I think with both it is important to try and keep the majority of your ingredients as vegetables as this prevents It from becoming a healthivised (new word) sugar fest!

Although I think there is merit with both options, in my opinion unless you have a digestive issue that does not agree with fibre (some forms of IBS etc.) then I think blending is the better option.

There is also a new kid on the block by the name of Nutri Bullet, which does something called extracting. Basically it rips everything up much finer than your blender so you would get a more juice consistency without losing the fibre. I don’t have one so I can’t vouch for its claims but they are incredibly popular so I guess there must be something in it, other than the fact it is much easier to clean than a blender-which in itself is a winner to me!

So, other than having a liquid lunch not of the alcoholic variety what is the point in all this fruit and veg pulverising???

Well, traditionally Juicing (and all its cousins, I’m just going to call it juice for this blog) have been used a diet tool for detox or just making the age old shake diet at least have some actual nutrition in it.

But you know I wouldn’t be mentioning it because of that since I don’t believe in fad diets, short term fixes etc.

No, juicing is having a bit of a revival at the minute not just as a weight loss tool, but more from a health perspective. It is a great way of getting loads of fruit and veg into your diet really quickly and easily. With a fresh smoothie breakfast you could have 5-6 servings of fruit and veg before you’ve even left the house! I imagine you will be so vitaminsed (I’m at it again) you will be firing on all cylinders all day, and don’t even get me started on your immune system-it will be like a gold medal boxer fending off those bugs-pop, pop, bam Mr flu!

And if you wanted to up the ante a bit further you could add further healthy ingredients to make it an all-round super power juice! Adding a super greens powder will add the amazing health benefits if green veg x 20 without having to eat your bodyweight in kale and cabbage.

Chias, Flax/Linseeds add protein which will make it a more complete meal and is also a great way for vegetarians/vegans to add complete proteins to their diet. Not to mention their anti-oxidant levels and Omega 3 benefit of linseed-this gives my pony a glossy coat so it will do the same for you!

There is also Coconut Oil, Maca Powder, Spirulina, Wheat Grass and many other things you could add that you may not enjoy eating on its own but when added to a tasty juice you won’t even know it’s there apart from the healthy sense of awesomeness you will feel all day.

 

So if you fancy getting your blender out or joining the Nutribullet revolution there are a couple of recipes to get you started below.

 

Nicola x

The Steak and Champagne Trainer

 

Green Smoothie.

5g Seaweed

½ large Cucumber

2 Green Apples

2 Sticks Celery

70g Spinach or Kale-Stalks removed

½ Large Avocado

Large Handful Watercress

Small piece of root Ginger

Small handful of fresh parsley

3 tbsp Lemon Juice

1 tsp Powdered Chlorella or Spirulina

And Blend!

 

Strawberry/Mint Blast

1 Handful Watercress

½ Banana-I’d peel t first I’m not that obsessed with fibre!

6 Strawberries

Handful Mint leaves

1 tablespoon Chia Seeds

1 mug Almond / Coconut Milk

Add water as required, blast all together in blender!

 

And because there is always room for a bit of Chocolate…..

Chocolate Peanut Butter and Maca Smoothie

1 Banana

Handful of Kale

2tbsp Cacao Powder or Cocoa Nibs

2tbsp Peanut or Almond Butter

1 tsp Cinnamon

1-2tsp Maca

1 tsp Flaxseed

Blend and add water as necessary, or try Coconut water for a little twist.

 

 

Oestrogen

Bear with me boy’s I promise this is not a dressed up Bodyform advert, this is still relevant to the male species and if you read on you will find out why.

High Levels of Oestrogen are commonly linked with weight gain and high fat levels.  But which comes first – Chicken (Sorry Hen, Sorry Mr A!) or the Egg?  Does the fat cause the Oestrogen, or does the Oestrogen cause the fat?

Simple answer…………………………….It’s both! Glad we’ve cleared that up!

Firstly, increased fat cells increase the production of Oestrogen, and secondly high levels of Oestrogen slow down metabolism and therefore encourage your body to hang onto fat. Hence a vicious (probably emotional with all that oestrogen!) cycle.

 

Oestrogen causes weight gain by inhibiting thyroid function. Ordinarily Oestrogen and the Thyroid play off each other in an evenly matched game of tennis. However if Thyroid function becomes impaired through such things as high or low blood sugar, due to an Insulin imbalance then that game is no longer evenly matched. Think Andy Murray playing me, I’ll give you a clue I can’t even hit the ball! So impaired Thyroid function = Impaired Oestrogen Function.

The reason this is not just a ladies issue is because testosterone is converted to Oestrogen by an enzyme called Aromatase. Aromatase is the primary source of Oestrogen in men-and you thought you were safe from its clutches!

Aromatase is present is all types of body tissue however the vast majority of it is found in the adipose tissue –that’s body fat to you and me. So boys the more fat you are carrying, the more Oestrogen you’re carrying – hence the man boobs!

 

However this is where is gets complicated – take a bite of your hot cross bun…………………………. Oestrogen actually plays a large role in weight loss!  Don’t spit it back out, it’s true and I shall now in as simple a manner as possible explain why. Without dropping the real science because I know you intelligent folk love it.

Oestrogens presence within a cell decreases the uptake of Lipoprotein Lipase – LPL. LPL encourages fat uptake of a cell, therefore the presence of Oestrogen stops this from happening. So Oestrogen stops cells picking up fat???

Secondly, Oestrogen increases the activity of Hormone Sensitive Lipase-HSL. When HSL is stimulated by Epinephrine it incites the breakdown of fat, this occurs most commonly during exercise, so basically Oestrogen is burning fat whilst you’re on the X Trainer-Cool Huh!

And thirdly, Oestrogen can also stimulate the production of Growth Hormone, which in turn inhibits Insulin Production and forms part of your blood sugar control. It is also inhibits the uptake of carbohydrate for energy and therefore encourages the burning of fat. Yes I’m confused now too!

To be honest the scientists are still scratching their heads a little on this, however what can be proven is that upsetting the apple cart of your other weight loss hormones i.e. Insulin Cortisol, Leptin, Ghrelin has a knock on effect on your Oestrogen function and it should therefore be considered as part of the process.

So I will kick on with what affects your hormones a little more next week , after you’ve all spent the weekend becoming Easter Egg Shaped, if anyone needs me I will be head first into a giant Walnut Whip.

 

Nicola x

 

 

 

Hormones Pt 4

Right after the epic scienceness of the last few weeks I’m going to try and keep this short and sweet-cue 8 pages…………………..

So after aforementioned scienceness (if I use it enough times it will become a real word!)I did promise that I would go through what things in our daily lives can affect all these hormones that are controlling our body fat levels-like little fat controllers, hats and moustaches, the lot!!!!

Firstly, the one I think is most prominent in our culture today-Sugar!!!! You probably picked up on this along the way, but as a recap. When we eat sugar our bodies release Insulin in order to convert it into energy. However if we are continually eating Sugar our bodies are continually releasing Insulin, which can over time lead to blocked messages from Leptin (the hormone that tells you  that you are full). So your body thinks you are starving and stores glucose (sugar/starch) as belly fat.  Then Raised Insulin causes raised Cortisol (your stress hormone) which also then tells your body to release energy/Glucose because in caveman times you would need the energy to run away from a bear; because there is no bear, your body simply releases more insulin to deal with the glucose and the cycle continues. And as previously mentioned in earlier weeks this then leads to blocked messages for other hormones such as Ghrelin which is your appetite suppressant hormone and your whole food control system becomes out of whack.

Sleep! Lack of sleep has been shown to increase Cortisol levels (just mentioned why that is bad) and also has been shown to lower Leptin levels (so you don’t feel full). Along with that, your lack of energy will make you reach for something Sugary to perk you up and well…………………….we know that’s not a good idea.

Stress. I’m sure you’ve guessed why but just in case it’s due to that pesky Cortisol elevation which although in short term stress is actually a good thing due to it increasing memory, mental alertness etc. when constantly raised due to constant high stress levels it can have a negative impact.

Chemicals. Many chemicals that are found in everyday products can have a negative impact on our hormones. Now I’m not saying the Chemical as it stands is the major cause on its own but unfortunately we are now in a world where nearly everything we touch, eat, breathe has some form of chemical in it and it is this overloading that is the problem. Most commonly are BPA’s found in plastic which affect Oestrogen, Pesticides found in/on our food which yes at the time of spraying where considered safe but day in day out ingestion has been shown to disrupt our endocrine system (hormones!), and also to be considered are household things like cleaning fluids, our beauty products and make up.

So in the view of keeping this short and sweet, here’s a little bullet point list of ways to try and balance those hormones out.

  • Watch your sugar and starch intake. Eat whole, natural (like not in a packet) foods as the majority of your diet. If you ignore the rest, I personally believe this is the most important one!
  • Get plenty of sleep. Surviving on 4 hours sleep is not a badge of honour it’s stupid!
  • Try to control your stress levels. Although you probably can’t remove the stress from your life, things such as exercise, yoga, meditation, reading a book etc. can all help to unwind you and manage your stress.
  • Take a look at how many chemicals you come into contact with a day. Now I’m not suggesting you should lead a life free of anything that has a chemical in it, indeed many of them are indeed safe. But perhaps have a look at manageable ways you can decrease them. For instance having a water bottle that is BPA free, having water filter maybe? For me as well as the water bottle, I have switched to a more natural deodorant (Lush.co.uk if you must know) and I’m also doing the same with my skin care-my Lancôme eyeliner however is a chemical combination I cannot exist without! But small steps people, small steps!

 

Nicola x

If you would like some help with your health and wellbeing please contact me regarding Personal Training across Liverpool, The Wirral and surrounding areas. NS-PT Personal Training can help you with weight loss in your own home or Local Park.

So that’s me out the door dinosaur!

Weight Loss Hormones

Well I am back with Part 2 of the Hormonal Series; I know you’ve been excited all week for this.

Well this week first up is Ghrelin.

Ghrelin is produced and released mainly by the lining of the stomach but also in small amounts by the small intestine, pancreas and the brain.

Ghrelin is your hunger hormone! Think Stomach Growling hormone! Ghrelin stimulates appetite, therefore increases food intake and also promotes fat storage.

Ghrelin also stimulates the release of growth hormone from the pituitary gland, which, unlike ghrelin itself, breaks down fat tissue and causes the build-up of muscle. This is important if you want to bulk up but it’s not something I will go into today.

As well as helping to build muscle it has some more important functions like having a protective effect on the cardiovascular system and a role in the control of insulin release.

Ghrelin levels are high during a fast, or just before a meal i.e. anytime when you have not eaten for a significant period. It can actually fall into a pattern with our regular meal times and therefore bring on your stomach growling when you are close to a regular meal time-clever huh!

It does this by sending a message to your brain, specifically the Hypothalamus and tells you that you are hungry. When you eat, Ghrelin levels drop.

So how can aspects of your lifestyle affect Ghrelin? Firstly, lack of sleep. Ever noticed how hungry you are when you are tired?

Secondly, it has also been shown that having raised Insulin Levels can keep Ghrelin raised. This is where the circle starts to come together from last week’s post! As I mentioned last week Insulin can increase your Leptin levels, which tell the brain it is hungry.  Par exemple you eat something sugary, your Insulin levels increase in order to turn the sugar into energy. Eating the sugar has then increased your Leptin levels-which regulates your appetite and fat storage and decreases production of Leptin. However if your Insulin response is impaired, Ghrelin levels remain elevated after eating so you are still hungry! So you eat and well you know the rest.

So we have just linked up how Insulin, Ghrelin and Leptin affect your weight. Let’s continue the hormone cycle.

 

Cortisol.

Cortisol is a very important hormone as it has many functions including blood pressure regulation, metabolism of glucose, controlling blood sugar levels, supporting the immune system and many more.

Upon waking your Cortisol levels should be high and this should decrease as the day goes on.

 

Cortisol is often referred to as the stress hormone, as your body releases more of it during stressful periods. This has positive benefits such as high pain threshold, increased energy and memory. However if this happens over a prolonged period problems can occur.

The Dark Side of Cortisol!

When you are constantly producing a high amount of cortisol, it can deregulate your normal cortisol production. This means instead of having more in the morning and less at night, it can be high all day.

In order for Cortisol to provide you with Energy, it stimulates the metabolism of Carbs and Fats. It will also encourage the release of more Insulin.

So more Cortisol  will increase the insulin which as mentioned above increases the Leptin, and then your Ghrelin stays high so you are still hungry.– Do you ever find you are hungrier when stressed, particularly for carbs?? I feel like that should be a song – “The Sugar increases your Insulin, The Insulin Increases your ….Leptin……..” I bet you all sung that!

 

But it is not just the increased food intake that will cause weight gain. As Cortisol increases blood sugar levels, there will be an excessive amount of glucose in your body. This Glucose will not be required for energy as is therefore stored as fat. It has been shown that body fat caused by cortisol is predominantly stored around your middle i.e. your stomach and your back. (At no point in my legal career did I grab my back fat and shout to a manager that he was the sole cause of that particular bit of fat, honest……)

So I know that was a great whack of Science for you there but I do feel you are all intelligent enough to cope (except for you Mum, I imagine you won’t have read this far anyway……….) and I promise this is all going somewhere with my crusade against Sugar. Davina just tells you it’s bad, but I respect your intelligence enough to tell you why-just saying!

Nicola x

 

Ps. If you would like any further help with Weight Loss in Liverpool and the Surrounding areas, or you would like to know more about my Mobile Personal Training Services across Merseyside and The Wirral please do not hesitate to contact me E: info@ns-pt.co.uk