Nutrition and Fitness (Charlie Chester): March 2011

Thursday, 10 March 2011

11 Ways to Ease a Hangover

Water. A must. Alcohol is a diurectic and can cause dehydration and seeing as you have been in and out of the toilet all night your going to need to get it back in your system.
Drink 1 pint of water before bed.

Sport Drinks. Even though the diuretic effect of alcohol may cause the body to lose some electrolytes, it's not so much that you need to replace them right away," says Samir Zakhari, Ph.D., (director of the Division of Metabolism and Health Effects at the National Institute on Alcohol Abuse and Alcoholism) but get some here at M Wellness Ibiza for when your in need.

We sell a non-toxic sports drink called "Sustain". Get yours on the way in or out of the gym, depending on the way you feel.

Coffee. This is a preferrence as caffine can cause and treat headaches. It will also slighly dehydrate you once again so drink water. This is still no excuse for Starbucks!

"Hair of the Dog" Forget it. Bad idea.This will provide a numbing effect, but all you're doing is prolonging the inevitable, and it will more than likely cause a bigger headache. This cure is one step on the way to becoming alcohol dependant.

Toast (and I don't mean with Champagne) Carbs will bring your sugar levels back up slowly.

Normally when blood sugar levels dip, your liver reacts by producing more glucose from stored carbs. But if you've been drinking too much, your liver is busy metabolizing the alcohol and can't handle the extra work, so your blood sugar levels stay down, and you can feel irritable and tired.

Greasy Food. What you eat after drinking doesn't matter—it's what you eat before all those Vodka Shots and Whisky and Cokes that can help lessen the pain the next day. Food helps slow the absorption of alcohol but this doesn't mean you can drink more

Medication. "While it's OK for a headache, when combined with a liver that's working overtime to metabolize alcohol, it can cause liver damage or be deadly," says Dena Davidson, Ph.D., former associate professor of Psychiatry at Indiana University School of Medicine. Take 1-2 maximum and take them with lots of water

Mutivits. It's not going to help cure your pain but they certainly will help you get over it quicker

Workout/Exercise. The whole "sweat it out" theory is myth but at the same time, the endorphin release could boost your mood and help you get through the day with a smile. Burning off a few calories may ease your guilt about how much you drank. Just be sure you keep your water bottle handy so you don't become even more dehydrated.

Sex. It wont cure your hangover but it certainly will put a smile on your face

Drink Responsibly. Grow up! Your not 16 anymore, calm down with the shots! Limit your drink to around 1 every hour. Your body will metabolise alcohol in arounf 60-75 Min's so give it a chance. Don't forget to drink water in between drinks and eat a subtancial meal before you start drinking.

Here @ M Wellness we have some amazing "Hangover Cure" Juices and Smoothies to replenish lost nutrients during your night out.

Come down and try one out!

www.mwellnessibiza.com

+34 971 33 88 40

trainbriantalbot@gmail.com

Wednesday, 9 March 2011

Recover!

REST!
Don't think you have to work out everyday for 3 or 4 hours to make gains in muscle mass and weight loss.
You build muscle outside of the gym through rest, recovery and nutrition.
Yes the hard work is done inside the gym but without giving your muscle a chance to recover they will not grow.
Look at your muscles like a callus on your hand. The more you damage it through use the less likely it has a chance to heal, grow new skin and harden up. Your muscle also needs that rest.
Working out 3 times a week with a rest after each session doing only some sort of Cardio will give your muscle that time off.
A great 3 Day Split for beginners would be:
Mon/Wed/Fri Full Body Workout
Tues/Thurs Cardio Only

Nutrition is also the main factor in rest. Time is completely wasted in the gym if you do not control what you eat before and straight after training and also in the time off until your next session.
Keep fuelling your body with food every 2-3 hours eating some protein with every meal. Chicken,

Turkey

, Eggs, Yoghurt, Cottage Cheese.

If ever your body tells you at anytime "IM TOO TIRED TO TRAIN" then don't!! You will reap the benefits in the next session.

www.mwellnessibiza.com
+34 971 33 88 40
trainbriantalbot@mail.com

Tuesday, 8 March 2011

Motivation!

Click Here To Watch Motivation

I am sure that this is motivational for a number of people, Men and Woman but what about the rest? What can you do to get motivated?

Firstly, GO TO THE GYM!
What I mean by this is go along, during off peak time and have a look around. The staff at M Wellness Ibiza are polite, friendly and knowledgeable and are there to help.

You may feel that during the busy periods that the gym is too loud, full of people and not your idea of fun and that is understandable, but in off peak it's quite, realaxing and is the right time for you to get into your new routine.

The first part of the "New You" is over. If you can make it to the gym then you are one step closer to feeling good about yourself!

Once you get settled into your new gym schedule you might start to feel better but you will want to see results, it's here that people give up and think "I will never get thin" and go right back to their "normal" lives again.

You have to stay motivated. You have got this far so don't give up!

There are many ways of doing this.
Firstly write everything down that passes through your lips. Keep this "food diary" for a week and then bring it into the Gym for us to have a look at it.
We will then anaylize what you eat and take a body compositon to find out how many calories you should be eating in that day and then make adjustments.

Take photos of your Main meals. With this we can see where you are going wrong. Just because it's only a salad doesn't mean you can eat a massive bowl of it.

Keep a workout log that lets you see your results of weights lifted and then where you need to change a routine to confuse the muscle into working just that little bit more.

Weight yourself every other day. Here at M Wellness Ibiza we have a state of the art Tanita machine that can read everything. Muscle, Fat and Water compositions in Kg and %.
Keep looking in the Mirror and picturing where you want to be in, lets say 2 months. Then write a post it note and stick it on the mirror, every day you see it, it will remind you to keep going.

Reward yourself with a "Cheat Meal" once a week or buy something nice with the money you have saved on Alcohol and Sweet stuff. Buy some new gym clothes (hopefully in a smaller size)

We are here to help you reach your goals and ambitions. Come down and talk to our trainers and have a FREE! body anaylisis and consultation.

10 Personal Training Sessions now with 25% discount only 450€
www.mwellnessibiza.com
+34 971 33 88 40
trainbriantalbot@mail.com

Sunday, 6 March 2011

Music to My Ears

Forget plugging your earphones in to listen to the TV while you slowly plod along on the treadmill. You wont achieve anything.

You need to concentrate and focus on your workout to get into shape.

Create a playlist on your ipod that obviously you enjoy, but it needs to be something that will get you warmed up, in the mood and to then keep you pushing!

Just before any sport loud, up beat music can pump you up where as soft music with calm pre-race nerves for example.

James Cracknell, who rowed to glory and into the record books at the 2000 Sydney Olympics, said that listening to the Red Hot Chilli Peppers' album "Blood Sugar Sex Magik" was an integral part of his pre-race preparation. The Olympic super-heavyweight champion Audley Harrison listens to Japanese Classical Music before a fight to calm his nerves, but after his performance against David Haye maybe he needs to re evaluate his choice.

When running you should listen to a fast paced music. House or Techno music is around 120-150 beats per minute BPM which is a good indication that your heart rate will be at a working level if your stride is at a similar pace.

Listenting to Drum and Bass 170+BPM would be great for HIT training (High Intensity Training)

This training is where you run for a short explosive burst for 60 seconds then at a controlled pace for 90 seconds.

While pushing weights Hip-Hop, Rock or Pop music is very effective.

The driving guitars in a number of rock songs give you a little aggression to help push through those last few repetitions during you sets.

During your warm down Coldplay's "Parachutes" is nice and relaxing to wind your levels down before stretching where nice chill out music is needed.

Check out some of Ibiza's Resident DJ Mixes for some workout tunes

RUNNING http://www.myspace.com/dazzla

RUNNING http://www.myspace.com/issienixon

STRETCHING http://www.myspace.com/steenthottrup

WORKOUT http://www.jomillsmusic.com/

Other Music

Seether "Breakdown"

Shinedown "Fly from the Inside"

Three Days Grace "Animal I Have Become"

Jay Z "Change Clothes"

Xzibit "Paperazzi"

Creed "One Last Breath"

Alter Bridge "Blackbird"

Dr Dre "Stll Dre"

The Dialated Peoples "The Platform"

Fashawn "Stars"

Goldie "Inner City Life"

Total Science "Squash"

Various Artist Ibiza Chillout

Starsailor "Faith, Hope Love"

Nirvana "Dive"

D-Bridge "True Romance"

Please leave you favourite tracks in our comments box below and we can put them on our playlist at the gym!