Hey sugar...

There a good reason why sugar closely resembles a pile of cocaine. And that's because it's pretty much as addictive. It's not only destructive for your waistline but there's also growing evidence that it could have an impact on cancer growth.
For most of you, none of this is a revelation particularly when it comes to weight-loss. After all, we all know we're not supposed to heap our coffee or tea with sugar, or eat biscuits and cakes. But the reality is that nowadays there are hidden sugars in the most unlikely of places. This Friday on ITV, watch out for the programme Bitter Sweets that will blow the lid on the hidden sugars in your food.
Most so called 'healthy' flapjacks contain sugar, as does cereal and even your daily loaf of bread. A typical loaf of wholemeal bread contains 1tsp of sugar per three slices, whilst Special K contains 17g of sugar per 100g - that's the equivalent of a bowl of vanilla ice cream.
Of course, you can check out the ingredients on food but most manufacturers are wily buggers.
The first ingredient mentioned tends to be the predominant one - but to get around having to admit that sugar is the main ingredient, manufacturers include different sources of sugar. So next time you're out, have a look for the following ingredients - all sources of the white stuff.
Fructose, corn syrup, lactose, sorbitol, galactose, malt, Xylitol and polydextrose.

Kranking Crazy

We've had BodyPump, Boxercise, Reebox Step ...when it comes to good gym classes, concept fitness is big business. Yet the fact that these classes have dominated gym studio class schedules for most of the last decade shows just how hard it is to hit on a winning formula that will get people fit, keep them engaged and be fun. That's not to say people haven't stopped trying.
The latest fitness concept to hit gyms in the US, has been invented by the man who came up with Spinning - the classes where you sweat buckets as you peddle in time to the music as if you're racing the Tour de France. That was enough for us to forgive it's terrible name - Kranking.
Then we watched it on YouTube.
The exercise involves basically pedalling a wheel with your arms. Watching a group of women doing a class, you can't help shake the feeling that you're stepping back in time and seeing women at a knitting wheel. Aside from giving you shapely arms, this does nothing for your bottom half, or your core. Here's hoping Kranking doesn't make it over to these shores.
Have you recently come across a new fitness craze? Let us know what it is.

21 days to change...

Have you ever started a diet or a new fitness regime only to give up after a few weeks? Well, if you had kept it up for just one more week, you could have developed a lifelong commitment, according to TV presenter and psychologist Dr Cecilia d'Felice.
At a speech she gave at the 9th National Nutrition and Health conference on Friday, she spoke about how the brain neuron's make permanent changes if you repeat a certain set of behaviour for 21 days. So next time you feel like giving in, carry on reinforcing your behaviour for just three weeks and you're much more likely to make lifelong changes. What do you think? If you've changed your fitness or diet lately, write in and tell us how you did it.

Inversion fitness?

WAG-cum personal trainer, Carly Zucker, 24 is reported to have tried inversion therapy in preparation for her stint in the jungle on I'm a Celebrity Get Me Out of Here. Here at Fitbitch, we dont' usually find fitness tips in such strange places but this is not as mad as it seems.
Hanging upside down is believed to take the pressure of the back, helping to elongate the spine. This gives the spinal discs the chance to 'plump' up with fluids and nutrients because they are no longer being squeezed by the pressure of the body. Carly has used it to help develop balance awareness for when she might be suspended upside down in a bug-fest nightmare. yet it's also believed that inversions can help to calm the mind, which is why the handstand and shoulder stand are important postures in yoga. But if you can't manage it on your own, there are fitness devices to help. Try Inversion Boots, £49 (www.fitnesssupplies.co.uk) or a table like the Teeter IF500 Inversion Machine, £275 (www.powerhousefitness.co.uk). This is mad, but not bad!
(N.B those who are pregnant or suffer from high blood pressure should not try this).

Fitbitch is loving...the Garmin Forerunner 405

Apologies for my recent lack of postings but one reason for my laclustre performance at the laptop is because I'm been training hard using a new heart rate monitor.
If you've always thought heart rate monitors were the sole preserve of male sports geeks (the type that wear knee high compression stockings, runner's vests and gloves...not a good look guys) , think again.
Heart rate monitors are an invaluable tool if you're serious about your training as they can tell you whether you're working at the right intensity.
First you need to out your maximum heart rate by subtracting your age from 220 - you can then work out what percentage of your heart rate that you should be working at for your runs...
Tempo runs 87-92%
Interval training 95-100%
Recovery runs 65-75%
There are a whole range of heart rate monitors on the market (look out for a future posting when I shall be reviewing a selection of the best) but I don't think I can ever go back to now I've tried the Garmin Forerunner 405.
This device has GPS and records your speed, distance (no more having to map out your run before you put your trainers on and you're in a rush in the morning), calories burned and time. It also synchs wirelessly with your computer so it records all your training. Admittedly, at £229 it doesn't come cheap but here's hoping Santa finds his way to my running socks this year!
For more information visit www.garmin.com.
If you'd like any expert advice or reviews of any other sports products, write it to let us know.

You booze, you lose

We all know that drinking alcohol is not good but very few people know why. Yet, understand this and then you're more likely to make healtheir choices during this festive season. Ever wondered why you crave cakes, crisps and bread when you're hangover? It's because booze upsets the blood glucose levels, causing you to crave sugary, startchy foods. And while alcohol is packed full of calories the body can't use it for anything. So, it goes straight to your hips!
No, we're not saying you should forgo booze all together this Christmas but this might just help you to choose wisely next time you consider having your fifth glass of mulled wine. (ooh, I think that's a record...I've discussed mulled wine and it's only November 13th!)

Run for your life

For years, common wisdom held that running is great for getting you fit and helping you lose weight but that it will end up wearing down your knees and leaving your crippled with osteoarthritis. It seemed you were caught between the devil and the deep blue sea - have a great looking pair of pins now, but face not being able to walk twenty years down the line. But now you can forget all that as a long term study has shown that the opposite is true.
A Stanford University study of 538 middle aged runners over a 21 year period, has shown that runners in fact only developed disabilities 16 years after those who had never run at all. So, now there's no excuse not to get those running shoes on.
If you've never run before, or haven't gone near to your trainers for a while don't worry. The best way to start is to set yourself a goal, whether it's losing pounds, or running a 5k. Start off slowly, covering small distances and week by week, add distance and the occasional fast run. And just make sure to stretch after you've run - this will help prevent injuries and ensure you begin to love your running routine. For details of races near you, check out Runner's World's excellent site www.runnersworld.co.uk, which also has great training programmes from beginners to advanced.

Crazy Fitness

You have to love the American's for coming up with wacky fitness ideas. I love this one - spinining classes to Karaoke...genius! http://uk.youtube.com/watch?v=z04_vDMe3sg
It's not just a silly idea though, as the key to sticking to any fitness regime is about having fun and also continuing to challenge your usual routine even if in this case it's by singing! Next time you're in the gym and feeling a bit bored or unmotivated, try doing your exercises in a different getting fitter and leaner is about having fun, and/or taking your mind off what your body is doing. Next time you're training and feeling bored try doing your exericises in a different order, or even close your eyes while doing them. It will not only add an element of variety to your routine but will also challenge your body all over again. Not quite as fun as karoake admittedly!
Has anyone else come across any wacky fitness routines, or remember any from their past? Let me know.

Breakfast of champions

If you want the perfect start to a winter morning, porridge has got to be it. It has a low glycaemic index, which means that it releases energy slowly so that you feel fuller for longer and it takes literally minutes to prepare, either on the stove or in a microwave if you're at work. Just make sure that you make it the right way and don't add too many unhealthy things.
I make mine with skimmed milk and water, and add a tablespoon of low fat yoghurt for a creamier taste. Other favourites included grated apple, or 2tsps of pumpkin seeds and raisins soaked in apple juice, or blueberries (get the frozen kind from the supermarket - much cheaper!). And for a special treat, it also makes a tasty, healthy dessert - try making it with skimmed milk and a little low fat coconut milk and top with diced mango.