PW Physique and Fitness | Worthing and Sussex Personal Training and Weight Loss Blog

Sep172017September 17, 2017October 4, 2017

It all went pear shaped…

Technology’s great! I’m a big fan. It allows me to send you useful emails regularly, for example. Imagine if I had to hand write and post 7,000 odd letters? Yeah, I don’t think so…

But technology’s great up until the point it doesn’t work…

Yesterday was day one of the LBD challenge. Day one’s always a bit manic, as you can imagine! Everyone has orientation, then we need to weigh everyone in and calculate their body fat percent, get them all set up with their eating plans, choose their teams… Like I said, manic. ?

We actually split it over two days for that reason. In fact I’m going back into the studio to do it all again in about an hour.

Yesterday was the day that technology decided it wasn’t going play ball. Yesterday was the day the internet connection decided to be about as reliable as an indicator on a BMW.

Of course everything runs off the internet these days… Our body fat calculator, even our check-in kiosk. So immediately we were on a go-slow with one weigh-in taking nearly 15 minutes!

I also needed to set up for the morning’s MCX 30/30 workout. And guess what? The MP3 player got half way through the first track and died. Kaput.

All the electronics had clearly had a meeting that morning and decided it would be a laugh to prank Punshon….

Sep062017September 6, 2017September 6, 2017

8 Ways to Drop Fat During Menopause

Let’s cut to the chase… Losing weight is hard. But overcoming the specific challenges thrown in by the menopause makes it seem almost impossible.

When that dreaded ‘M’ word knocks on your door, lets itself in, then sets up camp in your favourite chair, there’s a shift in the body’s hormone production. These hormonal changes are directly responsible for weight gain and a shift from stored fat in the hips and thighs (stored there for childbearing reasons) to storing fat more in your belly. As a double kick in the crotch, this increased belly fat also now increases your risk of heart disease.

Thanks Menopause.

On top of having to fight these hormonal changes, menopause also hits around the same time your metabolism slows down. It happens to all of us as we get older, the amount of food we put in our face at 30 or 40 is now packing too many calories for 50 to 60 year old us. If your diet and eating habits aren’t adjusted, then you will find that you are gaining weight quickly and that weight is harder to evict.

But we’re not done…

The hormone therapy often used to treat menopausal women can also cause weight gain and water weight gain due to bloating and water retention. Ever stood on the scales to find you weigh 5 pounds more than the day before? Yeah, that’s that lovely water weight! Fortunately, this particular weight gain is only temporary and is more easily controlled than fat weight gain.

It may seem all doom and gloom, but it’s not time to hang up your hat yet. I’ve personally taught hundreds of women how to punch the ‘M’ word in the face, and get rocking abs, hot hips, and fabulous thighs well into their 50s, 60s, and beyond.

Age really is just a number.

Menopause may come waltzing into your life like it’s the big ‘I am’, but here’s 8 things you can do to knock it down a few pegs:…

Aug202017August 20, 2017August 22, 2017

5 fat burning food swaps to painlessly drop 500 calories

Changing your eating doesn’t have to be painful. In fact it can be painfully simple! Just by making some simple substitutions to foods you already eat can drop several hundred calories from your diet without even trying.

Here’s 5 foods you can swap out straight away to go from Freaky Friday to Fat-Burn Furnace!

Bread for small pita

Assuming you don’t have a wheat intolerance, bread being the devil when it comes to weight loss is a little bit exaggerated. The real problem with bread is that it tends to come in pairs.

A slice of bread is anything from 80-120 calories depending on the size. Multiply that by two for a sandwich and you now have around 200+ calories before you’ve even started on the filling.

Instead switch out the bread for a small wholemeal pita bread. As well as cutting the calories, the pocket of the pita acts as bonus portion control!

…

Jul242017July 24, 2017April 12, 2018

What happens on a “Cleanse” diet

We all know being overweight bumps up your risk of tonnes of chronic medical conditions, causes unnecessary stress on your joints and often leads you down a dark hole to depression and despair. But in your search for weight loss programmes, beware of quick fixes like crash diets, fasts, magic pills and cleanses that can leave your body depleted, dehydrated and possibly even in A&E.

The list of risks that come with these are longer than the guitar solo in Stairway to Heaven, and even in the best case scenario, you’ll likely come off with barely any fat loss to show for your efforts, and instead drop several pounds of lean mass leaving your body ready and willing to pile on the rebound weight faster than Kim Kardashian can file divorce papers.

Here’s what happens when you go on quick fix crash diet or “cleanse”:

Dehydration

Crash diets, starvation diets and cleanses that promote elimination will leave your body seriously dehydrated. You will lose weight, that’s a given. But the majority of that weight loss is water weight, your body will pull fluid from your cells and blood to replace lost water.

And just to kick you while you’re down, you’ll probably experience fatigue, headaches, and constipation and it can eventually lead to kidney stones or impaired kidney function.

Nice.

Reduced blood volume also leads to rapid heart rate and shortness of breath as your heart struggles to supply oxygen and nutrients to your body.