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I have real trouble getting to sleep at night. What kind of exercise would help me get better quality shut-eye?

There could be any number of reasons why you are struggling to sleep so it makes sense to go to your GP to check for any underlying issues. But you are right – regular exercise does help keep sleeping patterns steady.

If you are one of those people who lies awake mulling over the worries of the day, regular exercise has been shown to cut stress and to boost ‘happy hormones’.

Regular exercise will also help you feel tired and ready for bed. Exercising outdoors is a good choice, as fresh air and nature are good for the mood. Can you make time for a brisk walk or a cycle ride in the early evening?

A fairly demanding workout in the afternoon is effective – I wouldn’t recommend taking on anything too strenuous that will boost your endorphins in the hour immediately before you hit the hay – although a relaxing fitness class like Yoga should help you wind down. Find a routine that works for you and stick to it – with patience you should find your sleeping patterns improve.

 

When I come back from holiday I am lean and muscled because I walk everywhere – often with a backpack.  How can I maintain the look while back ‘in the real world’?

It is interesting how a complete change in your daily routine – even if it is just for a couple of weeks – can have a dramatic effect on your fitness and body shape.  Note   down the details of your daily holiday routine – did you take on a hilly walk to the beach each day? Did you have a daily swim? How much time did you spend outdoors, sightseeing? What was your daily diet? How much did you drink?

Compare your answers with the details of your usual routine when you are at home you will get a picture of how different your holiday lifestyle is.

Then you need to use your spare time savvily to incorporate as many of those good habits into your daily life as possible. Schedule a lunchtime gyms session with weights, commit to a weekend cycle ride, walk to work once a week with your backpack on, sign up to an evening fitness class.

The bottom line is that on holiday you spent more time outside, you moved much more and you eat a healthier diet.

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download 1We’re over half way through the 30 Day Clean Eating Challenge at the LC and everyone seems to have found their feet with it. People have now fallen into a routine of organising their food and having set meals which they go to in a hurry. Planning in advance has proved to be a key part of eating clean as prepping foods really cuts down at meal times. The weekends are definitely the hardest time to resist those foods you have to avoid however, having found some clean treats (check the display board outside the spin room) I’m finding them much easier. With a little research, there’s a healthy option for nearly every meal and it’s been really enjoyable cooking them.

tumblr m9ee0biv2E1qdei8mI’ve been hearing some really good feedback from those participating. Those who are doing it for weight loss purposes have seen results so far which is amazing! I’m doing it for other reasons, mainly to see what I feel like while avoiding foods lacking in nutrients. While I thought I’d miss dairy, the almond/coconut milk alternative is great and I haven’t really thought about regular milk. Small pieces of dark chocolate have been satisfying my sweet tooth as well. The only part of this challenge I’ve started to really struggle with is breakfast as I’m finding it really time consuming (I need to be more organised!) especially when I need to be in work at 6am. Heading in to the final full week, I’m going to try and prep some yummy breakfasts the night before.

Keep up the positive feedback and keep facebooking and tweeting us your thoughts!!!

Michaela

 

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download 1We’re over half way through the 30 Day Clean Eating Challenge at the LC and everyone seems to have found their feet with it. People have now fallen into a routine of organising their food and having set meals which they go to in a hurry. Planning in advance has proved to be a key part of eating clean as prepping foods really cuts down at meal times. The weekends are definitely the hardest time to resist those foods you have to avoid however, having found some clean treats (check the display board outside the spin room) I’m finding them much easier. With a little research, there’s a healthy option for nearly every meal and it’s been really enjoyable cooking them.

tumblr m9ee0biv2E1qdei8mI’ve been hearing some really good feedback from those participating. Those who are doing it for weight loss purposes have seen results so far which is amazing! I’m doing it for other reasons, mainly to see what I feel like while avoiding foods lacking in nutrients. While I thought I’d miss dairy, the almond/coconut milk alternative is great and I haven’t really thought about regular milk. Small pieces of dark chocolate have been satisfying my sweet tooth as well. The only part of this challenge I’ve started to really struggle with is breakfast as I’m finding it really time consuming (I need to be more organised!) especially when I need to be in work at 6am. Heading in to the final full week, I’m going to try and prep some yummy breakfasts the night before.

Keep up the positive feedback and keep facebooking and tweeting us your thoughts!!!

Michaela

 

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We’re now into the second week of the Clean Eating Challenge and we’ve had our first weekend which was, unfortunately for us, a bank holiday. While

cakes everyone else was out drinking and eating whatever they like; we were keeping it clean. For me, this was really hard as I was at festival in Bristol watching everyone tuck into chips and burgers. Instead I snacked on lots of fruit and found an amazing stand that sold curried goat and sweet potato fries – a surprisingly tasty meal!

As a result of the weekend, a lot of the gym team made healthy, clean treats to snack on to satisfy some cravings. We are putting some of these ideas up on the display board outside the spin room so keep an eye out! I’m still enjoying the challenge as I feel like I have a lot more energy than before and I really like experimenting with all the different foods you can eat – we’d really like to hear some of your ideas though. Tell us what you’ve been eating on twitter and facebook!

Keep up the good work!

Michaela 

 

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We’re now into the second week of the Clean Eating Challenge and we’ve had our first weekend which was, unfortunately for us, a bank holiday. While

cakes everyone else was out drinking and eating whatever they like; we were keeping it clean. For me, this was really hard as I was at festival in Bristol watching everyone tuck into chips and burgers. Instead I snacked on lots of fruit and found an amazing stand that sold curried goat and sweet potato fries – a surprisingly tasty meal!

As a result of the weekend, a lot of the gym team made healthy, clean treats to snack on to satisfy some cravings. We are putting some of these ideas up on the display board outside the spin room so keep an eye out! I’m still enjoying the challenge as I feel like I have a lot more energy than before and I really like experimenting with all the different foods you can eat – we’d really like to hear some of your ideas though. Tell us what you’ve been eating on twitter and facebook!

Keep up the good work!

Michaela 

 

 

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