Fat around the Middle
Recent research has shown that British women are changing shape. The traditional pear shape is being replaced by the apple – women have become generally taller and larger since the 1950s but it is waistlines that have ballooned enormously. Women are fatter around the middle than they have ever been. But this is more than just a cosmetic problem.

Carrying weight around the middle represents a serious health risk. It is now known that there are major health implications of storing fat in the middle of the body rather than anywhere else – studies have shown it increases the risk of heart disease, diabetes, stroke, cancer (especially breast cancer), and high blood pressure.

To find out why fat goes on around the middle rather than elsewhere, how the stress hormones are connected and what dietary and supplements recommendations are helpful read more …

Ballooning waistlines

Research from the Department of Health in 2005, has shown that Britons now have the fattest stomachs in history. Between 1993 and 2004, women’s waistlines ballooned by an average of 1.6in (4.1cm) to 34.1in (86.6cm) and men by an average 1.5in (3.8cm) to 38.4in (97.5cm). Figures published in 2004 showed that between 1951 and 2005, women’s waists have increased by 6.5in (16.5cm).

But compare the other changes in height, bust and hips:

Fat Cells
Scientists always assumed that fat was just a useful form of energy storage. Getting enough to eat was the big focus of survival and fat cells could be easily plundered when under attack or famine. But in the last few years they have discovered that fat cells have a mind of their own. Fat actually operates just like an endocrine (hormone secreting) organ, producing its own array of hormones.

Fat, also called adipose tissue, is not an inert substance, it is active and functions in its own right, manufacturing and releasing different substances. This adipose tissue manufactures an array of chemical messengers including blood clotting agents, substances which contract blood vessels and raise blood pressure (vasoconstrictors), inflammatory agents, hormones and molecules which control hunger.

Fat cells are also able to produce an immune response in the body, which causes inflammation. In evolutionary terms, this inflammatory response allowed the fat stores to help fight infection. Fat cells also secrete oestrogen and two other compounds– tumour necrosis factor alpha and resistin – which both interfere with the functioning of insulin.

Fat cells around the waist have been found to be the most highly active of all, pumping out substances which can affect the way insulin is used and also raise blood pressure and increase the amount of cholesterol in the body.

The problem is that abdominal fat cells have the ability to quickly break down stored fats, in case extra is needed when under attack. It then dumps the resulting fatty acids into the bloodstream. This can cause high levels of fat and sugar in the blood, which may be useful if someone’s life is in danger, but if it is not (most often the case) it increases the risk of diabetes (in the case of blood sugar) and heart disease (in the case of fat).

How much is too much?
The most important calculation in determining future health and wellbeing is the waist to hip ratio. With a tape measure compare the waist measurement (at the narrowest point) with the hip measurement (at the widest point). Divide the hip figure by the waist figure to get what is known as the waist–hip ratio.

For example:

86cm (34in) waist divided by 94cm (37in) hip = 0.9

If the calculation gives a figure greater than 0.8, (the ratio is 0.95 for men) then that person is officially apple shaped and can be vulnerable to all the health risks associated with it.

The Cause
The reason some people gather more fat around their middle than others is specifically because of the action of the stress hormone cortisol.

Millions of years ago, our bodies were designed to react quickly to danger. We were just like wild animals, on constant alert so we could run or fight if threatened. This, the ‘fight or flight response’ is crucial for the survival of all animals – including humans.

This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing the body to react swiftly to dangerous situations. Once the threat is out of the way (the battle is won or the person had escaped the aggressor), the adrenal glands stop pumping out hormones and the body returns to normal.

The problem is our lives have completely changed. We no longer live like animals, but evolution is lagging a little behind. Our bodies still react in exactly the same way to stressful situations as they’ve ever done, but modern stress comes from deadlines, traffic jams, tantruming children, and not spear-wielding aggressors or sabre-tooth tigers.

These days, many of us live under chronic stress. But our bodies can’t distinguish between late trains, missed appointments, spiralling debt, infuriating work colleagues, family disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always done – fight or flight.

After a stressful event, adrenaline levels will quickly return to normal and the body should come back to a state of calmness. But cortisol often remains higher for a while (as long as a few days afterwards sometimes) because it thinks the body should refuel after all this fighting or fleeing. So appetite increases. This is perfectly acceptable when somebody has fighting for their life as the body will clearly need to stock up again, but if the person has been chained to a desk fielding stressful phone calls, constant re-fuelling is hardly appropriate.

Under continual stress, cortisol levels remain high. High cortisol levels mean high levels of blood sugar (glucose) because the body has to make sure it has enough fuel to deal with imminent attack.

When blood sugar increases, the body has to respond by releasing insulin from the pancreas to help move the glucose out of the blood and into the cells to actually provide them with energy. But if the body does not need that energy (it does not fight or flee) the default mechanism is to store the glucose as fat around the middle of the body.

If the stress continues (it usually does) cortisol levels remain high, so the body further attempts to increase blood sugar levels by triggering the breakdown of sugar stores in the liver and muscles. This is what gives cravings for sugar or caffeine (as the body is urging it to refuel). Out comes more insulin to deal with the extra blood glucose. And so it goes on.

Insulin Resistance
That’s fine, for a while. The body is a well-oiled machine, adept at coping with blood sugar peaks and troughs. But overtime, the body simply can’t respond to insulin the same way it used to. If it is pushed to the limit too often it can easily become intolerant to insulin – or insulin resistant.

Insulin resistance caused by high cortisol is the start of the problem, the hub of a wheel out of which radiate a number of frightening spokes, the extreme form of which is termed metabolic syndrome or syndrome X.

Controlling Cortisol
The aim is to control cortisol, so the body does not get the message to store fat around the middle. Two important points are:

• Cortisol is released when somebody is under stress
• Cortisol is released when blood sugar drops

In both these instances the body is aiming to do the same thing – release sugar stores. It does this under stress because of the need for instant energy to fight or run, it does this when blood sugar drops because it needs to correct the low level.

To control blood sugar these five steps should be followed:

1) Stop dieting
2) Eat little and often
3) Don’t skip breakfast
4) Eliminate all stimulants including sugar, coffee and refined carbohydrates
5) Add protein to each meal
6) Eat essential fats
7) Don’t eat on the run

Supplements
A number of chemical reactions are involved in turning glucose into energy instead of fat. These are controlled by enzymes, which are themselves dependant on certain vitamins and minerals in the body. If someone is deficient in these nutrients, the body will find it harder to let go of that weight around the middle.

Chromium
One of the most important minerals for losing that apple shape is chromium. This mineral is needed for the metabolism of sugar. It helps insulin take glucose into the cells. Without chromium, insulin is less effective at controlling blood sugar levels and glucose levels rise.

Magnesium
Known as ‘nature’s tranquilliser, magnesium calms the adrenal glands and helps balance blood sugar by contributing to the production and action of insulin. Diabetics are often deficient in magnesium.

Zinc
Zinc is an extremely important mineral, as it is needed for the production of stress hormones, insulin and sex hormones. Research has shown that supplementing with zinc helps control cortisol.

Vitamin C
We know that vitamin C is involved with glucose metabolism and that according to the Centre for Disease Control and Prevention in the US, people with diabetes have significantly lower concentrations of vitamin C, up to 30% lower. Vitamin C is crucial for adrenal gland function. The more cortisol is made, the more vitamin C is used.

B vitamins
The B vitamins are known as the ‘stress’ vitamins and are important to take when working on nourishing and calming the adrenal function. B vitamins also have an effect on blood sugar balance because they are needed for glucose metabolism.

Co-enzyme Q10
This vitamin-like substance is important for energy production and normal carbohydrate metabolism. Co-enzyme Q10 helps shift fat around the middle because it releases energy by burning that fat.

Co-enzyme Q10 also has a role in controlling blood sugar levels and helps to lower glucose and insulin, so improving insulin resistance.

Alpha Lipoic acid
Alpha lipoic acid is a powerful antioxidant that is made by the body and is a co-factor in vital energy-producing reactions. Its role is to release energy by burning glucose. The more glucose is burned, the less insulin the body has to release and so the body stores less fat. Alpha lipoic helps makes tissues more sensitive to insulin so that insulin can do its job of moving glucose into the cells and not storing it as fat.

Amino Acids
Amino acids are the building blocks of protein and a number are vital to losing fat around the middle because they can help to make cells more sensitive to insulin while others are important to help cushion the body against the effect of the stress hormones. The most important ones are: N-acetyl cysteine, carnitine, tyrosine, arginine, glutamine, leucine, isoleucine and valine.

Herbs
There are a number of herbs which have a long history in helping with adrenal function and calming the body. The herb of choice for the adrenal glands is Siberian ginseng. Siberian ginseng is classed as an adaptogen, which means that it works according to the body’s need – providing energy when required, and helping to combat stress and fatigue when pressure. It helps to encourage the normal functioning of the adrenals and acts as a tonic to these glands.

To avoid having to purchase single supplements for all of the above and to make the process easier, I have formulated two supplements that contain all of the most important nutrients for losing that fat around the middle. They are NHPs Nutri Support and NHPs Amino Support available from www.naturalhealthpractice.com.

Exercise
Exercise or physical activity has never been more important and it can control the potentially damaging effects of the fight or flight response.

Build muscle
Muscle is metabolically active. This means it requires fuel in the form of calories just to maintain it even when someone is sitting doing nothing.

This is one of the infuriating reasons why men tend to find it easier to lose weight than women – they generally have more muscle than women.

Weight gain with age
It is sad, but true that we all tend to gain weight as we get older. One of the main reasons is that we lose muscle. After the age of 40, women can start to lose about 230g (½lb) of muscle a year. So over ten years between 40 and 50, most of us will have lost 5lbs of muscle. As muscle mass decreases, our metabolism become increasingly sluggish. Let’s face it; we all also tend to get less active as we get older so this inactivity will only add to the problem. With less muscle and less activity weight is likely to pile on as fat.

What kind of exercise is best?
In order to lose that fat around the middle, people need to do a combination of interval and resistance training. The aim is to use exercise to help burn off fat AND to build muscle which helps to burn off even more fat faster.

The evidence from the medical literature is showing that being apple shaped carries a number of serious long term health risks. The weight around the middle of the body is indicating an imbalanced metabolism and this has to be addressed rather than just putting people on a weight loss diet.

It used to be that once you became pregnant, exercise was frowned upon and gentle exercise such as swimming was the only recommendation that a health care professional would make – life and knowledge as we say has moved on and it is commonplace in the 21st century for women to continue to exercise throughout their pregnancies. This of courses leads to multiple benefits for mums to be:

• Faster recovery post-baby so you can cope with the demands of a new baby (and often older siblings)
• Better preparation for an active birth potentially leading to less intervention
• Up to 40% fewer incidences of lower back pain and pelvic discomfort
• Muscles and joints remain mobile
• Women maintain a sense of control over their body
• Reduced the risk of excess weight gain
• Improved relaxation of both the body and the mind
• Cortisol (stress hormones) levels can be kept down
• Improved sleep patterns
• Better circulation helping to avoid the common complaints of cramps, piles, constipation and swelling
• Helps beat post natal depression

As someone who joined the fitness industry after experiencing back problems after the birth of my second child, I am determined to educate and protect female class members and optimise their bodies during and after pregnancy- if Pilates had been available in my early pregnancy days, I may never have had those years of pain and discomfort.

As Pilates instructors, if you work with females (!) then please spread the word- Pilates throughout pregnancy will ensure that your client/class members spinal alignment is correct, that you can keep them moving fully and training in the correct way after they give birth. Pilates ticks all the boxes- improving back mobility, strengthening the upper back (for carrying the baby in the womb and feeding afterwards), strengthening the stabilising and mobilising core muscles (deep spinal, pelvic floor, transverse abdominus and diaphragm muscles through to the mobilising trunk muscles) to help avoid biomechanical imbalances and muscular compensations post birth, the list goes on. Safety of the mum and foetus must be our major concern- ensure you have the knowledge and qualifications to deliver the correct adaptations for everyone in your sessions.

Happy clients keep your business alive- this is one of mine….
“I started Pilates 6 months before I conceived for a second time and continued throughout my pregnancy – I had a significantly easier pregnancy and managed a vbac at home to deliver my second angel. A truly unexpected bonus has been how I’ve so easily lost weight post partum. I have managed to get into jeans after 3 weeks, that took 7 months after my first child! I have NEVER felt better!” Catherine Welch (Chiropractor)

Join Jo on her ‘Pilates For Pregnancy’ one-day CPD module. Pilates For Pregnancy is a “must do” module for all Pilates instructors who teach women.

Address:

Hornchurch Sports Centre
Harrow Lodge Park
Hornchurch Road
Hornchurch
Essex
RM11 1JU

Telephone:

01708 454135

Opening Times:

Weekdays: 5.45am – 11.00pm
Saturday: 8am – 6pm
Sunday: 8am – 11pm

How To Build Your Corporate Business

1. If you do indulge, keep the number of indulgent days to a minimum. Sure, you may celebrate Christmas Day, New Year’s Eve and New Year’s Day, but be aware that a month-long feeding frenzy can take its toll of your waist line.
2. Opt for weight maintenance over the holidays. Attempting to continue weight loss over Christmas may set you up for failure. If this sounds like you, aim to keep your weight stable.
3. Inform family the week before they arrive that there is no need to bring food. You have this covered.
4. Let people know you don’t want food as gifts, especially chocolates, lollies or nuts.
5. Eat fewer calories during the day if you have a big evening dinner planned.
6. Keep between-meal snacks in small bowls and put away packets or jars of nuts and lollies so they are out of sight.
7. Keep your physical activity routine on track. An after-meal walk or backyard game will help you digest your food and counteract the calories.
8. Buy active presents for the kids. Examples include bicycles or sports gear.
9. Plan a family day out at the park, zoo, or indoor game centre to get people moving again after Christmas Day. Book an adventure holiday rather than a few lazy days poolside.
10. Ask for an active present, such as gardening tools, a rock climbing course or weekend at a health retreat to kick-start your New Year program.

• Start the day of a party with a healthy breakfast. if you know there will be only high-calorie foods at the party, eat a little less than you usually would during the day (no starving)
• Don’t arrive hungry. Have a small healthy snack before the function to take the edge of your hunger.
• Schedule an activity session before the party so you’ve burnt up calories in advance.
• If you’ve been asked to bring a plate, bring a low-calorie dish you know you can eat.
• If you are the food provider, plan your menus. Only buy and prepare as much food as you need.
• Throw your own party and put on a low-calorie spread. Your guests may be pleasantly surprised at how tasty it is.
• Let people know you are eating healthy foods and ask that they don’t offer you fatty or sugary treats.
• Set yourself a limit for alcohol before you start partying and stick to your plan.
• Choose diet soft drinks, mineral water or plain chilled water.
• When offered pre-dinner snacks from a platter, simply say “I’ve already tried it – it was lovely, but I’ll save myself for dinner.”
• Avoid stockpiling your plate with food you may not need, but are likely to eat. Take one or two items and come back for more if you are genuinely hungry.
• Adopt a pastry-free policy. By avoiding one of the most calorie laden party foods, you’ll be ahead.
• Choose a smaller plate at buffets and smorgasbords.
• Move away from the buffet once you have something on your plate. When you move away, face the opposite direction so as not to be tempted back for more.
• At the party, talk more and eat less.
• Eat slowly and pay attention to your stomach’s fullness signals so you know when it’s time to stop eating.
• You don’t have to finish your plate. It’s far better to put the calories in the waste than around your waist.
• Be first to push your plate away. This will signal to others that it’s OK to stop eating too.
• Place leftovers in the fridge or freezer immediately after serving. This makes it harder to go back for more.
• Don’t feel you’ll offend the host if you don’t have dessert. If you are satisfied with the main course, put yourself first and let the host know the meal was lovely and that you are full.
• Clear the table after the meal, rather than leaving food out as tempting all-afternoon or all-night nibbles.
• Better still – give any leftovers to guests when they leave. You have to put yourself first.
• Go dancing or go for a stroll after dinner to burn up some of the extra calories.
• If you overindulge, try not to feel guilty, as this can make it harder to get back on track the next day. Having flexibility in your program is a key factor for success.

During tough economic times, all businesses are investigating ways to save money and maximise efficiency without having a negative impact upon quality and productivity. How can these things be achieved whilst still maintaining an efficient, effective, dedicated and engaged workforce? Workplace fitness is the answer. As a trainer you can take the lead and engage in corporate health, a winner for your business and theirs.

Follow the link to find out more with Stewart Harrison MA, specialist in corporate fitness management. »

With ever increasing pressure to build your business and gain your REPS points we have created an exciting new programme of events and a Christmas present just for you** Visit our website for the full suite of courses.

• Foundational Beaming- extra dates added »
• Pilates for Pregnancy- dates released
• The Corporate Health Challenge- Stewart Harrison shares his experience
• Beam-lates- read more here »
• Diploma in Children’s Fitness & Nutrition-exclusive course »

Top 10 Tips From The Drummond Team to help you and your clients survive the festive period – we canvassed the office and tutor team for their expert advice on how to make it through to 2012 in 1 piece!

1. “Be prepared” – Kirsty who heads up operations in the clinic, recommends preparing your body in advance for the christmas season. Treat your body like a temple to build up stamina and resiliance to those christmas bugs by eating a healthy diet and exercising regularly. That way when it all gets busy you are more likely to bounce back with ease!
2. “Drink less and dance more” – is the advice from our student services manager, Anne. With a large glass of red wine coming in at around 170Kcals then she has a good point. All that dancing will burn off some excess calories as well as boosting those endorphins.
3. “Stop eating when you’re full” – is Daisy’s (our admin assistant) advice. This really is about being in tune with your feelings of satiety-being aware of whether you are genuinely hungry or just picking at food through boredom or stress.
4. “Put a pound coin into your advent calendar pockets instead of chocolate” – this came (perhaps somewhat belatedly for us) from senior tutor Gill- you can then use the money for a nice treat-maybe a new workout top, instead of adding those unnecessary calories.
5. “Get out as much as possible – to revive yourself. Fresh air works wonders as well as working up an appetite for more of the good stuff!” this is from Mel who heads up GroupEx
6. “Have a glass of water between each drink – and switch red wine for champagne” recommends Jo, our quality manager. This will help to keep calories down with champagne coming in at typically 1/3rd of the calories of red wine – great excuse!
7. Appropriately, Louise, our Certifications Officer, recommends nuts! – they are full of good fats- just avoid salted ones and don’t sit next to the bowl- just a handful.
8. Alex, Clinical Director, advises keeping track of your portion sizes – just because it is good stuff doesn’t mean you have to over-fill your plate- and definitely no second helpings!!

Hope these inspire you – share your ideas on our Facebook page

During tough economic times, all businesses are investigating ways to save money and maximise efficiency without having a negative impact upon quality and productivity. How can these things be achieved whilst still maintaining an efficient, effective, dedicated and engaged workforce? Workplace fitness is the answer. As a trainer you can take the lead and engage businesses in your area in corporate health, a winner for your business and theirs.Join Stewart Harrison in exploring your potential using his winning formulae.

Level

• 3

REPs Accreditation

What Is The Course About?

• You will learn how you can use fitness to train a business to succeed through tough times and produce healthy profits

How Long Does It Last?

• One day workshop

Who Is The Course Suitable For?

• Individuals 16 years and over
• Those working as GroupEx, Pilates, yoga, gym instructors, personal trainers, physiotherapists and sports coaches

What Qualifications Are Needed?

• Fitness Instructing – Gym-Based Exercise, Fitness Instructing – Exercise To Music or any other qualification that includes movement and exercise

What Will Be Studied?

• Understanding the corporate environment
• How to build your business presentation skills
• How to put togehter a presentation portfolio
• How to sell a benefits package

How Is It Assessed?

• Direct observation on the module

Are There Any Books Or Special Equipment That Need To Be Purchased?

• No, all course materials will be provided

What Can The Module Lead To?

• Setting up a profitable corporate fitness business
• The ability to act as a corporate advisor on the benefits of a healthy workforce

Terms and conditions apply to all Drummond Education programmes. Read more >

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