Jenny Wildi

New Fat Club starts 11 October 2016 - join by Thursday 21st October

Fat Club – The Christmas Crunch Edition

Who the course is for – and who should NOT join

This course is for people who want to take things really seriously either to get off a few pounds recently gained, or for people who want a kick-start/boost to a long-term weight loss attempt. 

If you want an easy way to lose weight and have tried everything else, only to give up the next time you go out for a meal or have a stressful day, I would like you to give up dieting, eat as healthy a diet as you can, be as active as you are able, and accept your weight is as good as it is going to get.  Just stop beating yourself up about it, and try not to gain more weight.  This course requires you to say no to a lot of nice food, you’ll have to give up most alcohol, fruit juice and any other sugary drinks and snacks and you will find at times that you feel a bit hungry (not starving!).  There are a lot of people who have not only lost weight successfully on this course but have continued to lose or maintain afterwards.  But in every case they have followed the initial instructions very closely, and thereby learned what to do to keep it up.  If you play at it, you’ll not succeed.

I strongly advise you NOT to do the course if your weight is within the healthy range and you have maintained that weight for a long time, even if you’d like to be a little bit thinner.  You are likely to put the weight back on, and usually a bit more, and also lose some lean tissue, so you’ll do yourself no good at all.  If, however, you have felt the pounds slowly creeping on, then it’s ideal for you.

What you will have to do

You will need to weigh in weekly.  There will be an email sent out every week showing everyone in the club how they are doing.  We will decide if there is an evening most can make for a group weigh and meeting, but these are optional so long as you get in the gym at some point and get a member of the team to measure you and record your results.

You will commit to measuring and recording your food as often as you possibly can.  You will be given a calorie target for the day and week which you should meet.  If you insist that you met your calorie target, having weighed and measured all your food, but have lost no weight you will be given a lower calorie target.  So be very sure you’re not kidding yourself when you measure the food.  In spite of all the stuff on the internet, if you eat less than your body requires you will lose weight – not at a specified rate, but you will lose. 

You will need to come to the gym to lift weights at least once a week. You will fit in 30 minutes of cardio exercise (with at least a little sweat and an increased heart rate – this is a minimum of a brisk walk) at least four times a week.

What it costs

Well it’s free if you meet your targets.  But you will need to find £80 upfront in cash, which you will get back provided you meet your goals within the designated windows.

 

 

The Stick

You will set a target weight loss for yourself, to be reached in 3 weeks, 6 weeks and 9 weeks.  It may not be less than 1 kilo (2.2 pounds) at 6 weeks, 2 kilos (4.4 pounds) at 6 weeks and 3 kilos (6.6 pounds) at 9 weeks.  If losing 3 kilos will take your BMI (Body Mass Index) below 20 then you should NOT be on a weight loss course and will not be on this one! 

You will pay £80 in cash (no cards please) at the beginning of the course.   If you make your target at 3 weeks you will be paid £20 back.  Even if you make that target at a later date you will not receive that money back, although there will be a generous window of weigh-in dates so you can have another go within the window if you’re a smidge off the first time.  If you make your 6 week target you will receive a further £20 back.  Again, if you make the target after the closing weigh-in date you will not get your money back.  And if you make your 9 week target during the final 9 week window then you will receive the other £40 back.  Same rule here too. 

There will be a specific window for each of the three weigh-ins (to take account of unavoidable absence), but your target weigh-in(s) must take place within each window (see below).  Not before and not after.  There will be no arguments and no excuses accepted.  If you waste my time you will pay for it, if you lose the weight we will both regard it as time well spent.

The Carrot

The person who has lost the most weight at their official weigh-in AND has met their 9 week target at the final 9 week weigh-in window will get standard membership at the gym for free for the following 6 months.  This can be topped up to premium or PT membership by the winner if required.

Weight loss will be rounded to the nearest ½ kilo so there’s no point in dehydrating to beat a competitor.  In the event of a draw, the person who has met their 9 week target and whose target is highest will win.  So if there are three people that have lost 10 kilos, but one had a target of 9 kilos and the others had a target of 4, the one who set the 9 kilo target will win.  This is to encourage you to set an ambitious (but achievable) target. 


 

Fat Club – the Christmas Crunch edition

Dates – ideally, get weighed with the team

This isn’t always possible with shift work and other commitments, so you CAN get weighed at other times - at a PT session or just before or after a class, for example, provided the instructor has time.  It seems people do better if they get weighed with everyone else however.  We will choose a day and time for a “group weigh” on the first Tuesday.

Earliest start date Tuesday October 11th 2016          Last possible weigh in date 22nd December 2016
Weigh in windows

Initial weigh in Tuesday 11th October to Thursday 21st October

3-week window Tuesday 1st November to Thursday 11th November

6-week window Tuesday 22nd November to Thursday 2nd December

9-week window Tuesday 13th December to Thursday 22nd December

If you miss your target narrowly on your first attempt you can have another go as long as it is within the target window – so it’s worth getting weighed near the beginning of the window to give you a little leeway.

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Jenny Wildi

What is your pain telling you?


"Biomechanically, you're just not designed for what your job asks of you"  he said.  "Even wearing trainers, you are putting strain that is causing pain"
Yesterday I went to see Paul Vaux who is a chiropodist in Tonbridge, and a very sensible man.  And he told me that my feet are going to hurt until I give up doing the stuff I do.  And a few years ago I was told that I had to give up running because my knees were knackered and I need to hold on to them for as long as I can before they are replaced.  And now I'm reading how going on a diet - and coming off a diet - for competition (or because you're just not good at controlling how much you eat and drink) leads to greater obesity than just staying a bit fatter. You can read the article HERE
I have never been one to stick to a mantra - if it stops working, change it.  To many people in my industry that's a complete no-no.  They sell their soul to Paleo or Crossfit or low carb or weights or marathons or yoga or pilates or triathlon and refuse to look at any evidence that suggests that what they are claiming has been shown unhealthy, ineffective or plain hogwash.  After all, we are supposed to Know.  But fitness and weight control are far from fully understood even by those who research it.
A great many people run because they want to lose weight, primarily, and it seems a simple option to help do this, and it's quite enjoyable to trot along thinking of all the calories being burned.  And when they are injured, the weight piles on.  I'm often talking to people who have got injured and gained stones - because they haven't been able to exercise in the way that they enjoyed before their injury.  But sometimes that injury can lead to a new and better way of exercising for a healthier more sustainable outcome.  And now, it seems, it's time to take some advice myself.

Jenny Wildi

How to get more out of your gym and exercise routine Part One

I notice a lot of stuff in the gym.  I notice those who keep coming in and doing a few bits of this and that but haven’t really pushed themselves for ages (if ever).  I notice the ones who keep missing a week, then coming in, then missing another week, then making it in again.  I notice those who are slowly, workout by workout, day by careful eating day, transforming their bodies.  I long to make it easier for you to achieve the result you want.  Step One.  Plan it.  Do it.

A major problem with an exercise routine is that, for a lot of people it comes a long way down the list of things to do.  Clean teeth, automatic.  Pick up kids, automatic.  Shop, of course.  Get the root tint (well for some of us this is top of the list when it’s needed).  You don’t ask yourself if you feel like going to work, you just go whether you want to or not.  Your exercise routine has to come into that automatic, priority number one category.  Or it probably won’t happen.  I don’t ask myself if I feel like doing a session.  It’s Monday or Friday and unless I’m ill or on holiday, I fit it in.  Sometimes it has to move to another time or day (thank you Paul for being so understanding) but it isn’t something I do because I feel like it, look forward to it, or want to.  It isn’t that I hate training but I don’t have it on my favourite list.  But if I don’t look after my teeth, I’ll lose them, and if I don’t train… I’ll look like… [insert 52 year old out of shape woman’s name here] and that is NOT happening!  We are too busy for anything that isn’t either something we love or something automatic, so if exercise isn’t in one of those two categories, you need to sort it out.   Or watch your body sliding slowly south.


Jenny Wildi

Weight loss with Paddock Wood U3A

Jenny Wildi with the weight loss group from Paddock Wood U3A

Over the summer a group from the Paddock Wood U3A (University of the Third Age) has been working with Jenny Wildi on a summer challenge to get into better shape for the Autumn.  Jenny is a personal trainer at Bodymission at Capel Gym, in Five Oak Green, where she regularly runs her weight management courses.


The U3A is all about gaining new knowledge and new skills at a more mature age and the groups range widely, including fashion and dressmaking, photography, wine-tasting and jewellery making.  The Summer Challenge was about learning about our own eating and exercise habits in order to lose weight and become fitter and stronger.


The group did incredibly well, the 12 who did the six week course losing an average of over 4 kilos (8.84 lbs) each and trying out new exercise routines to improve strength and fitness.  The group learned how to look at their own diets and make sure that they were satisfying without leading to weight gain.  “There’s not much point in imposing a diet sheet on someone – once the diet is over, they’ll go straight back to eating as they did before – which caused the weight gain in the first place.  People have to learn how to change their own eating habits so that they can maintain a long-term healthy weight” says Jenny.


The Health Challenge was largely based on Jenny’s very successful weight loss courses, SixPack12 (the men’s weight loss course) and Fatzappers (for women) which are run regularly at Capel Gym.  To enquire about the next courses please email jenny@capelgym.co.uk or phone 01892 837616.


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Jenny Wildi

Strong is the New Skinny?

Have you heard the phrase "Strong is the New Skinny"?  I think, as always, there's an element of truth, but not the whole truth there.  Certainly looking back at old "Top of the Pops" from decades ago, our boy bands were a great deal less buff than the more recent ones.  Many girls are working hard to improve their glute shape and their arms, rather than just wanting to be as thin as possible.  It is probably a more healthy society where having some shape is considered desirable.  The worry is that some may just see lifting heavy weights as a way of justifying what is in fact an unhealthy, overfat body. 

Being strong is good.  Being the strongest is just a competitive thing.  Being slim is good.  Being obsessed at being the thinnest is a really bad idea.  Let's concentrate on all-round fitness, not just one aspect of it.  That means healthy heart and lungs, a strong core and muscles, flexible joints and great balance, as well as a body weight that is healthy for the individual.

 


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Jenny Wildi

How to get fit and healthy at work

Joining a gym is one of the best ways to get fit but there are other ways to stay trim during the daytime too. Head to work in the morning for example and you could try a healthier routine if you really want to keep the weight down and look good at the same time. Here’s a few suggestions with our compliments at Capel Gym.

Bike to work – Yep, instead of jumping in the car in the morning and screeching off to work why not bike to work for a change? If you live within a bikeable distance of the office and there are cycle routes nearby this could be a practical, money-saving way to keep fit. Okay, you might need a set of waterproofs and bike lights for the winter but once you acclimatise to cycling it’s a great way to commute backwards and forwards to work and it’s brilliant for fitness too.

Take the stairs – Head straight to the lift carrying a Starbucks and a doughnut in the morning and how are you supposed to stay trim? Use the stairs instead for a quick cardiovascular workout, unless your office is on the 120th floor of a high-rise building of course!

Eat breakfast – Breakfast is the most important meal of the day, set yourself up for the tasks that lie ahead and never skip the first meal in the morning. Muesli, porridge, wholegrain toast and scrambled eggs are quick and easy to make and they’ll give you plenty of healthy nutrients.

Take a healthy lunch – Pub lunches are okay in moderation, just make sure you select a healthy option from the menu. If you take a packed lunch to work, fill you lunchbox with couscous, pasta, fresh salads and snacks that are low in calories but big on taste.

Go the gym after work – Hit the gym if you get time at lunchtime or pack a sport’s bag and head to a leisure facility after work. You’ve been sat on your backside all day and there’s a good chance you’ll feel a little stressed, so have a good workout, relieve the tension and get fit and healthy at the same time! 


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Jenny Wildi

The best pre-gym snacks

To make the most out of your workout it’s important that you eat the right foods. You need to correctly fuel body to get the most out of it when working out.

But not everyone is a nutritional expert. So what foods are good choices before hitting the treadmill?

Well we’ve put together a list of 5 pre-workout snacks that’ll keep you going.

Veggie Omelette – If you’re an early morning gym goer (as in, straight after breakfast) then this could be the perfect pre-workout snack for you. In terms of whole foods eggs have the highest bioavailable proteins and so it’s perfect for those of you looking to build muscle.

Dried fruits, berries and grapes – If you’re looking for something to fuel up on last minute, then this is for you. Protein intake too close to a workout could lead to stomach cramps. And so a handful of dried fruits provide simple carbs giving you instant energy. Berries will give you another energy boost and grapes (especially the skin) can expand blood vessels for a better workout.

Fruit and cottage cheese – Heading to the gym to do some endurance training? Then this should be the snack for you. Cottage cheese is lactose free and a brilliant source of protein. If you mix it with blueberries or melons you can get vitamins and minerals in too. Banana should be considered here as well because it’s a great source of potassium, the perfect ingredient for longer workouts.

Greek yoghurt – Made by straining your normal yoghurts to remove whey, Greek yoghurt has almost double the protein, less sodium and fewer carbs. To make this snack even more effective add your own fruit. Dried berries, bananas, whatever you want! Be creative.

Trail mix – Nuts provide the protein and calories needed to put on muscle mass. If you’re shopping for trail mix skip the ones covered in chocolate or yoghurt. These will contain simple sugars, and they’ll do nothing for your workout.

Do you have a pre-gym snack that works wonders? Let us know! 


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Jenny Wildi

4 unexpected benefits of exercise

The majority of people in your local gym are there to improve strength, increase cardiovascular health, and keep fit.

But there are other ways the gym can help. Ways that you might not have heard of.

Here we’re going to look at these unexpected benefits of exercising.

Stress reduction

You might have heard of this one. But is it actually true? Will exercising kill off that office-stress?

You bet. In fact exercise is one of the best stress-busters out there. Working up a sweat can help you manage physical and mental stress. Plus it increases norepinephrine (no, we didn’t make that up) a chemical that moderates the brains response to stress.

So if you’ve had a rough day at work and feel like you want to rip your hair out, hit the gym. You’ll feel so much better for it.

Make you happier

So you’re getting fit, reducing stress and becoming happier as a result? Sounds too good to be true right?

Well it is true! Running on that treadmill or doing laps in your local pool will release endorphins which can create feelings of happiness and euphoria. It can even help people who suffer from clinical depression feel better.

So if you’re feeling down go slog a few miles in your running shoes. You’ll be right as rain in no time.

Boost your confidence

Working out helps you feel fitter. And the fitter you are, the higher your self-confidence. It’s a very basic thing, but it’s true.

Exercising can increase your perception of your attractiveness!

Reduce anxiety

If you’re feeling anxious what do you do? Head for the chocolates? The pack of cigarettes? The bath?

Well better than all of the above is a run. The chemicals released during and after your exercise can help you become calmer and reduce anxiousness.

So there you have it! Exercise isn’t all about your strength and endurance. It’s about feeling happy within yourself too! 


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Jenny Wildi

Is it worth hiring a personal trainer?

Many people regard personal trainers as unnecessary, over-expensive motivators, but the truth is, they can transform your workout.

You aren’t a qualified trainer. You work in an office. How do you know that you’re not putting yourself at risk with the way you’re working out? How do you know that your routine is actually working?

You don’t. A personal trainer does.

A workout tailored to you

Advice from a professional should never be ignored. But how often do you, as a regular gym goer, receive pro advice that’s built around your fitness level and goals?

Never.

Your personal trainer will know where you are in terms of fitness inside out. They’ll know what you can do, what you can’t do and how far they can push. With this information they can create workout schedules around you and your goals.

Effective and efficient

Remember when you had your induction? Rushed through how to correctly use each piece of equipment.

Well that could have had a negative impact on your workout. You might be using some equipment incorrectly, which could be putting you at risk of injury and mean you aren’t getting an efficient workout.

With a personal trainer they’ll spot these inefficiencies and correct them meaning that you can get the most out of your workout every time.

Motivation

Many people find it difficult to motivate themselves to get up and go to the gym. After work they find that they’re too tired, and other things pop up that they’d rather spend time doing.

With a personal trainer you have someone to push you, motivate you and work towards your goals. And sometimes that’s all you need. Some to tell you that you can do it, that you will achieve those goals and that all you need to do is follow the schedule.


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Jenny Wildi

How to beat procrastination and hit the gym

We have all, at one point or another, procrastinated. We all want to put off a task or job because it just isn’t appealing.

This happens every day to gym goers, and I’m sure that you’re having or have had trouble with it before.

It’s doing nothing for your fitness, or goals. So how can you beat it?

Well here, we’re going to give you 5 tips to stomp that gym procrastination out for good!

Routine

One of the best ways to beat procrastination is to get into a routine. Your body and mind will become accustomed to your schedule and you’ll want to stick to it.

Grab a pen and paper right now. Yes, right now. Write down a time that’s best for you to hit the gym and stick to it for a month. After the month is up, it’ll be your routine, and it’ll feel weirder not working out!

Music

So now you know what time you’re heading to the gym, you need something to keep you motivated when you’re there. There’s nothing better than putting some headphones in and playing music that gets your adrenaline going.

It’ll help you push yourself further and keep on task!

Straight after work

Many people find it difficult to make time to work out. They spend their day in the office, and by the time 5pm comes round they just want to hit the hay.

The best way to combat this is head to the gym straight after work. If you go home beforehand you’re going to put the kettle on, sit in front of the TV and stay there all night.

Personal trainer

If you’re still having trouble motivating yourself then it might be time to hire a personal trainer. They’re trained to help you reach your goals and will continually push you.

Your PT won’t take no for an answer and excuses won’t fly. You’ll have to work out, otherwise face their wrath.

Targets

And lastly, remember to set yourself goals. If there’s a benefit at the end of all this hard work, you’ll be more inclined to do it.

Write down what you want to achieve and the timescales you’d like to achieve them in.

Procrastination is easy to overcome. You just need to be dedicated to the cause! 


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