Consuming the correct amount of carbohydrate and fluid before, during and after exercise can greatly enhance your results. The carbohydrate and fluid stores in your body are naturally limited and are challenged during activity, so it’s important to ensure that they are as full as possible prior to a workout, especially at the beginning of the day.
If you don’t have enough fuel in your body for the day ahead, it becomes hard to lose weight. This is because your body will tend to use your muscles for energy, which in turn makes it more difficult to lose fat mass.
Using muscles demands energy and your body will look first to stored carbohydrates, prior to burning fat stores. The lesson here is not to diet and be active, because you will make it more difficult for your body to get better at burning fat!
Between 35% and 55% of your plate should be carbohydrate
Between 30% and 40% of your plate should be fruit and vegetables
Between 10% and 15% of your plate should be protein
Between 05% and 10% of your plate should be fat
Activity and energy
Ideally, you should eat a high-carbohydrate meal 3-4 hours before exercising. If this isn’t possible then remember that ‘something is always better than nothing’ and grab a quick bowl of cereal, packet of rice cakes or a sports drink.
We recommend carbohydrates that are easy to incorporate into your daily diet, so choose brown rice, potatoes and brown, seeded bread. The best cereal by far is porridge; if you add fruit to this you not only improve the taste but also provide essential fruit sugars and vitamins.
Choose carbs that release energy slowly so your body benefits from a steady release throughout the day, e.g. porridge, brown bread, rice and pasta.
If you dramatically reduce your intake of carbs and then exercise you can expect to feel tired more quickly, struggle to complete today’s activity and struggle even more tomorrow!
Breakfast is vital for good health and you should make time to eat earlier in the day, thus consuming most of your calories before mid-afternoon – this enables your body to use that energy throughout the day. Preparation is key: cook a little extra pasta or rice one night, then add corn, fish or vegetables to the surplus to use as a snack the next day.
Carbohydrate is the preferred fuel for muscles and is the fastest source of energy. Protein is also crucial for health and wellbeing.
Eating carbohydrates leads to the release of serotonin, which is a ‘feel-good’ hormone and results in an improved mood state.
High protein diets increase the workload placed on kidneys, which already involves the filtration of some 200 litres of fluid per day!
Most bags of crisps contain 12g of fat. Try to avoid them and choose healthy alternatives like rice cakes.
In Pilates class, we do a lot of work in “neutral pelvis”, that is when our hip bones and pubic bone are level. When I ask you to place your legs “hip-width” apart, I mean in line with the hip bones at the front of your pelvis. When seated, I ask you to feel your weight pass through your sitz bones.
This diagram shows you where these bones are. When you can find these bony landmarks on yourself, you will be able to improve your alignment during class and your general posture.
Simplyhealth provide a free Back Care app that includes information and advice supplied by the UK charity BackCare to help you manage and prevent back pain. There are graphics and videos of exercises for you to follow and you can input the area and strength of your pain to find those suitable for you. You can also search for practitioners near you.
During any exercise class you may notice that your muscles start shaking. This means that your muscles are working near the limit of their capability and are getting tired. This is not necessarily a problem. As you become stronger, the shaking should subside or only start as you do more challenging exercises.
In the interim, it might be time to reduce the effort you are making, take a rest or change to another exercise working a different muscle group. In Pilates we keep the number of repetitions that we do low, so your shaking may stop as we move on to the next exercise.
If you find that your muscles are continually shaking it might be because you are dehydrated or you haven’t had enough time to recover from your last workout. Always ensure that you have enough to drink and give your muscles time to recover between workouts.
Weekly FitSteps classes with Rosemary in Mundford will start on Wednesday 29th January 2014 from 7pm to 8pm at Mundford Village Hall. Price £5 per session. New FitSteppers should come early to register. Please bring your completed Physical Activity Readiness Questionnaire and a drink; wear trainers and clothes that you can move in.
At this time of year, we often make resolutions to lose weight and get fit. The weekend newspapers are full of advice on how to go about it. If you’re stuck for ideas, look no further! Attending Pilates or FitSteps classes can help you achieve your fitness goals.
This January, I am starting a new Pilates class on Thursdays at 6pm specifically for those who are newcomers; have limited experience; or who want gentler exercises for the prevention and management of low back pain. Contact me to book.
As well as teaching Pilates, which is excellent for developing core strength and managing back pain, I am to start teaching FitSteps. This is a dance fitness class which is a cardio workout and a good complement to Pilates, which is not aerobic until the most advanced levels. Sign up for more information.
July 2013 was the 10th anniversary since I first qualified as a Pilates matwork teacher with Body Control Pilates in London.
We celebrated with a special Pilates circuit class, sharing out cupcakes and holding a free raffle. Karen from the 8pm class won a home practice set, including “The Pilates Bible”, a cushion, an overball and a band – all in a jute bag.
My thanks to all of you who come to Pilates classes regularly and make it so interesting and enjoyable to teach.
I have recently moved my website to a new service provider. This has allowed me to include a blog, where I will be answering your questions, giving you general Pilates news and discounts on Pilates clothing and related products. I hope that you like the new format and come back to visit often.