1. Eat Breakfast

I'm starting with breakfast in my list as it is the best

way to kick start your day, and fire up your me-

tabolism. Studies indicate that eating breakfast may

increase resting metabolism by 10 percent and re-

duce the risk of obesity and diabetes. A good

healthy breakfast with whole grain cereal and fruit

will do the job nicely.

2. Swap The Coffee

Green Tea is recommended to help raise metabo-

lism. Clinical trials conducted by the University of

Geneva, in Switzerland indicate that green tea ap-

pears to raise metabolic rates and speed up fat oxi-

dation.

3. Eat Enough

It's common for people on diets to eat too little!

You will lose weight to start with, but your body's a

smart tool! It will drop it's metabolism to compen-

sate for lack of food as it will think you're not get-

ting enough to survive. Bottom line is that your

body will never allow you to burn too much or you

could die, so it compensates by lowering your me-

tabolism. The Best way is to cut down on calories a

little and exercise more.

4. Eat More Frequently

Try to eat 5-6 small meals a day. Don’t let yourself

get too hungry in between meals. By getting food

into your body regularly, you keep your metabo-

lism fuelled. This leaves your body in a much bet-

ter state to burn energy for you. This sounds ini-

tially hard to do, but a small tip on how you can do

this is to plan your meals a week or so in advance,

until you are able to get into the habit of eating 5-6

times a day.

5. High Energy Foods

Include more high energy foods in your diet includ-

ing fruits, vegetables and whole grains. These pro-

vide a more balanced energy source and will not

cause blood sugar spikes. A chocolate bar may

seem like a quick fix and a good idea at the time,

but a balanced diet will pay off in the long run.

6. Eat more Protein

Protein is a muscle builder; you need it to grow.

Lean protein is even better. Lean protein foods

include; Turkey Breast, Egg Whites, Fish Fillet,

Tinned Tuna, Beans and lean beef. Your body

takes slightly longer to burn this off too, which is

better for your metabolism.

7. Eat more Fibre

Same principle as above. Fibre is harder for your

body to process, and you will get a small increase

in metabolism through this effect. It’s also very

good for your digestive system and keeps you

regular.

8. Drink More Water

Drinking water boosts your metabolism - as much

as 30% for 500ml of cold water on an empty stom-

ach. Water also flushes toxins out of the body and

keeps the kidneys operating at maximum effi-

ciency. This allows the liver more time to do what

it does best, metabolize fat stores.

9. Work Out

Weight training is ideal for firing up your metabo-

lism. The more muscles you get involved the better

metabolism increase you get. As weight training is

intense you will get a good increase in post exer-

cise metabolism. Although stepping up that tread-

mill belt will help burn more calories and leave you

with a better post work out metabolism than a long

slow cardio session. The more intense you work

the longer and stronger your increase in metabo-

lism will be and the more you will burn whilst you

aren’t even active from your post exercise meta-

bolic rate. The fitter you get the better this will

become.

Boost Your Metabolism

E D E N M O R E G O L F & C O U NE D E N M O R E G O L F & C O U NE D E N M O R E G O L F & C O U NE D E N M O R E G O L F & C O U N T R Y C L U B

T R Y C L U BT R Y C L U BT R Y C L U B

Metabolism

is the set of

chemical re-

actions that

happen in

living organ-

isms to

maintain life

Country Club News

February 2010 Health & Fitness Team

Give your metabolism

an extra boost with

Maximuscle

Thermobol

P A G E 2

Nothing on earth

can stop the

person with the

right attitude

from achieving

their goals.

Nothing on earth

can help the

person with the

wrong one.

Goal Setting With fitness goal setting, it is important not to undermine yourself with goals that are too

long-term or impossible to attain. For example; “I want to lose all my extra weight before

summer” is too unrealistic; particularly if you have a great deal of weight to lose and

summer is 3 months away. Too often fitness goal setting is an end result of whatever

program we choose, and not a part of it. You have to make goals an active part of your

life by creating goals that lead to the next goal. For instance, fitness goal setting in order

to lose 10 pounds puts the goal at the end without putting too much pressure on you

right away. You can add to this goal once it is achieved and so on. Setting a goal to join

an aerobics class and attend it three times a week makes the weight loss goal a part of

the program. You will have set a goal that is achievable almost immediately. This gives

you a sense of accomplishment, which is an incentive to setting and achieving the next

one.

Keep a Record

Write your goals down so you have something to look forward to as well as back on. To

begin, map out no more than eight weeks of activities towards your first fitness goal.

Working within your lifestyle, decide on a regular program. It's not necessary to work out

every day, especially when beginning a new program as your body is not used to the

stress. Our bodies become tired if expected to do hard work seven days a week. Exercis-

ing every other day is a safe and realistic goal. Keep track of how much time you want to

spend doing an activity, followed by how much time you will actually spend on it. Not

everyone is looking at fitness and health to lose weight. Perhaps you are just looking to

better your health. Unfortunately, it may sometimes take a life threatening event, illness

or some type of physical rehabilitation to give us a wake up call to make tough changes

in our current health habits. We try to follow through on sound health principles such as

enough sleep, a healthy diet and plenty of exercise, yet we may not have the time in our

busy schedule or have strong enough will power to implement a balanced and healthy

lifestyle. With the pressures of the fast pace world in which we live, stress can set in and

can take its toll. These days we are on the road more often. What that means is that we

are eating on the road as well, which doesn’t always offer us the best or healthiest

choices. We are lucky to get six, maybe seven hours of sleep per night while we now

work at least six days per week. The old saying, “At least I have my health” is finally

starting to mean something to a great deal of people. You might be wondering what you

can do to improve your health. The first thing to do is to prioritize what is most important

to you in your own individual lifestyle. You have to be honest with yourself at all times

when it comes to fitness goal setting. You should also consult a doctor before making any

changes to your diet or exercise regimen to ensure that you will not harm yourself. Then,

get started!

E D E N M O R E C O U N T R Y C L U B N E W S

Why use the stability ball ? 1) The stability ball develops the deep segmental muscles that stabilize the spine. Many trainers and

coaches use exercises like deadlifts and good mornings to strengthen the back. While these exercises

are effective for strengthening the hips and spinal erectors (low back muscles), they don't develop

the deep spinal stabilizers: the multifidus, rotatores, interspinales, etc. By exercising on the ball, you

engage these segmental muscles. And developing them not only helps prevent injury, it also im-

proves your posture and efficiency in movement.

2) The stability balls ability to roll in all directions makes it a great training stimulus for working in

all three planes of motion (front-to-back, side-to-side, and rotational).

3) The unstable quality of the ball develops the neutralizers (muscles which counteract the actions of

other muscles) and stabilizers (muscles that surround the joint and hold it relatively still) involved in

the movement. For example, when you do a push up with your hands on the ball and your feet on the

ground, the stabilization required recruits and develops the neutralizers and stabilizers of the shoul-

der girdle/joint. As a result, you become stronger in exercises that work the same muscles but don’t

require stabilization. In this example, you'd be stronger in chest exercises performed on a bench,

such as the bench press.

DISH OF THE MONTH - tuna with vegetable cous cous.

P A G E 3 F E B U A R Y 2 0 1 0

The perfect combination of

carbohydrate and protein, to

fuel those workouts.

What you’ll need

For the tuna:1 tuna fillet ,1 handful of

shredded lettuce , 1 handful of cherry toma-

toes, ¼ red pepper, chopped. A few pitted

olives, 1 tbsp olive oil, 1 tbsp lemon juice, ½

tbsp Dijon mustard, ½ clove of garlic,

crushed pinch of dried thyme.

For the vegetable cous cous:70g cous

cous, ¼ cooked yellow squash, diced, 1 tbsp

crumbled feta, ½ tbsp chopped almonds, ½

tsp mint, ½ tsp olive oil, salt and pepper to

taste.

How to make it

Preheat a non-stick griddle pan over a

medium heat and sear the seasoned tuna

for no longer than one minute on each

side. Remove and set aside. In a large

bowl toss together the lettuce, tomatoes,

olives and red pepper. In a small bowl

whisk together the olive oil, lemon juice,

Dijon mustard, garlic and thyme. Cut the

tuna into ½ inch thick slices. Put the salad

mixture onto a plate and top with the

tuna and dressing. Prepare the cous cous

as per the packet directions. Add the

remaining ingredients and toss well be-

fore piling onto the plate.

iour in up to a quarter of toddlers.

Research scientists at the UK’s Asthma &

Allergy Research Centre concluded that

“significant changes in children’s hyperac-

tive behaviour could be reduced by the

removal of colourings and additives from

their diet”.

The problem with foods, not only kids

foods is that labeling can be extremely

misleading. For example Kellogg’s Real

Fruit Winders were condemned by a par-

ents panel because they claimed to con-

tain more than 50% real fruit, but ne-

glected to mention that each fruit winder

is 47% sugar.

If you are a fan of Robinsons Fruit Shoot

juice drink, the food commission points

out that as the drink contains only 11%

juice. You would need to buy 31 bottles of

300 ml each, costing a total of £20.60, be-

fore you would get a litre of pure undi-

luted fruit juice.

This is not only aimed at our little ones,

it’s us too. We all need to educate our-

selves better in what’s nutritionally better

for us.

Most foods won’t make you sick if you eat

them, but they may do you long-term

harm if you don’t moderate how much of

them you eat. The ultimate price of a bad

diet could be obesity, diabetes, heart dis-

ease, iron deficiencies, or cancer.

There really aren't any genuinely bad

foods. The problem is how much of them

you eat and how healthy your overall diet

is.

Balance is the key, so when you eat foods

like bread, pasta, rice and potatoes you

should also make sure you take plenty of

fruit and veg, meat, fish and dairy prod-

ucts, and only small amounts of food and

drink containing fat and/or sugar. Children

should eat the best, but research shows

that most kids are eating a dangerously

unbalanced diet, high in saturated fats,

sugar and salt, and low in fruit and veg.

More than one in five children are now

overweight, and one in three children

have tooth decay before they even hit pri-

mary school.

Additives are also a problem. According

to government research, food colourings

used in many popular kids foods can cause

temper tantrums and disruptive behav-

Life is a

grinding wheel.

Whether it

grinds you

down or

polishes you up

is down to the

type of person

you are.

BAD FOODS

Stuff you need to know... Personal Training

I have now put out a brand new spe-cial offer for personal training ses-sions. Get 3 full hour sessions for only £50. This offer will only run for the months of Feb and Mar. So if you want to get into better shape for that summer holiday, just give me a call on 07599706578 or ask for further information at gym reception.

Valentines Day

Celebrate Valentines at Edenmore with a romantic 4 course candlelit dinner for only £25 per person. We can guarantee you a night of

fine wine, food, romance and relax-ing acoustic music. Don't leave it too long as it's booking up fast.

Reservations available from 7-9pm

Referral Offers

We now have two great referral offers

running. Check them out. Refer a

friend into full gym membership and

we’ll give you £30 in cash. Offer no2:

Refer a friend into golf membership

and get 1 year’s half price gym mem-

bership, and the new golf member gets

a half price joining fee. This will run for

a limited time so hurry.

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