Covid Secure
GYM FITNESS STUDIO COVID-19 INSPECTIONS DBC Health is an independent Advisor that aims to prepare gyms and fitness studios to reopen as soon as we get approval from the government. Sandy Donnelly has completed the Infection, Protection and Control (IPC) for Novel Coronavirus (COVID-19) and Standard Precautions: Environmental Cleaning and Disinfection with World Health Organization (WHO) Read More
#gymready #covid19 #gyminspection
Employers have a responsibility to manage your workforce’s wellness and mental health during the lock down period and beyond.
Support your staff virtually during coronavirus DBC Health offer Wellbeing and emotional health; tips for working on personal resilience, and guidance to what employers should look out for when spotting mental health struggles, tips on keeping in touch with employees, boosting morale and ensuring health is prioritised.
Sandy@dbchealthretreat.com
#employeeengagement #employeewellness #mentalhealth #successwithsandy #dbchealthretreat #womenwarriorsnetwork
Struggling to shift your belly fat? You may be older and Wiser but no need to be Wider! Sit ups, crunches alone won’t shift the fat. As we age, the total amount of energy (that’s calories your body burns) when you’re resting decreases. We need to shake up our metabolism. The right combination of exercises and diet will help reduce body fat. As you get older, how efficiently you work out begins to matter more than ever. Consider lifestyle factors, kids, work life. Naturally our metabolism slows down. Fat bellies are not just because of stored fat, our intestinal track can accumulate toxins and waste products from a diet of processed and refined foods. When our diet is deficient in fibre, waste products won't be eliminated from the GI track as intended by nature. • AVOID PROCESSED FOODS • INCREASE FIBRE • INCREASE LEAN PROTEIN • LIMIT SUGAR • EXERCISE - 3-5 times weekly 90% of body fat is subcutaneous, a layer just beneath the skin. The remaining 10% — called visceral or intra-abdominal fat — lies out of reach, beneath the firm abdominal wall.
#middleagespread #bellyfatatfifty #losebellyfat #fitatfifty #successwithsandy #overfiftyandfabulous
Vegetarian Protein Sources We all know Meat provides protein, but so do beans, 🥚 eggs, nuts, yogurt and even broccoli 🥦 🥜 Nuts and seeds (4-10 grams per 1 ounce serving): walnuts, cashews, pumpkin seeds, pistachios, sunflower seeds, almond butter, hemp, chia and flax seeds. You can get plenty of protein without eating meat.
#meatfree #protein #proteinalternatives #successwithsandy #fitatfifty
How these women became fit at fifty and are in BETTER shape than when they were in their 20s
Many over-50s are giving the younger generation a run for their money, with half saying they’re fitter now than they were in their 20s
Exercise is high on the agenda with 44% walking regularly, while 32% hit the gym four times a week. “Exercise helps with the mental and physical challenges associated with menopause too. Weight-bearing exercise is especially good because it improves #bonedensity reducing the chances of #osteoporosis
Article @dailymirror https://www.google.co.uk/amp/s/www.mirror.co.uk/lifestyle/dieting/how-three-women-became-fit-10941890.amp #fitatfifty #fiftyfabulous #fiftyplusandfabulous #womenwarriorsnetwork #successwithsandy
As a fitness professional I am very active. If you have a big natural chest, finding a good fitting sports bra, that fits well, keeps your boobs in place and looks good can be quite a challenge.
My biggest problem is running or high impact exercise. I tend to wear 2 sports bras which isn’t ideal in the heat. I don’t understand why sports bra designers appear only to consider the younger generation with perky breasts
A good sports bra might feel tight in the changing room, but keeping your chest secure and reducing bounce helps alleviate back and breast pain. Runners World
Victoria Secret - they look good, mould nicely around the boobs, great when I’m teaching Lagree or Pilates with no impact
Shock Absorber bras squeeze your boobs in and make them feel secure while running but my boobs are still bouncing.
Freya - Not great looking but keeps the boobs in place.
Marks and Spencer - High Impact bra, new range I only bought it last week. Fits nicely and comfortable, I like the front zip, I was disappointed as it certainly isn’t high impact, my boobs were bouncing everywhere. More suited to low impact exercise or just wearing casually.
Oysho - love this brand for fitness gear, bras look nice but not sutured to high impact
I would really appreciate any recommendations or suggestions. I’m not a young 25 year old, the anatomy is dropping!
Ageing is a privilege, not something to dread, we should embrace it. We live in a culture obsessed with youth.
“I’m fitter now than when I was younger”
Sandy Donnelly Personal Trainer
Our environment has changed and I’ve noticed more and more people are more inclined to want to get fitter and healthier when they hit their fifties.
BENEFITS
The benefits of training in your 50s are undeniable, age-related muscle loss, called sarcopenia, is a natural part of ageing (once you hit 30, you can lose as much as 3 to 5 per cent a decade), we need to incorporate some kind of resistance training to increase muscle mass and bone density.
RESISTANCE TRAINING
Bone density and muscle mass drops rapidly after 50, making resistance training a crucial part of a complete exercise program. Pilates, or any weight bearing exercise 3 times weekly for 20-30 Minutes will strengthen, tone, increase lean mass and build muscle. Muscle burns more calories at rest than fat. Increasing muscle and bone strength also prevents falls and fractures.
CARDIO
Cardio exercise helps reduce heart disease risk, which accelerates after 50. Focus on interval training for 30 minutes 3 times per week. Interval, Hiit sessions help decrease belly fat. Moderate, continuous cardio does not!. Interval training involves alternate bouts of higher intensity cardio with “rest” or easier periods. Intervals create an “after burner” effect called EPOC, “excess post-exercise oxygen consumption.” That’s a state in which your body continues to burn a higher rate of oxygen and calories after you’ve finished your workout”
FLEXIBILITY
Flexibility and mobility are equally as important as strength and cardio, because it’s related to the collagenous tendons, which is a part of our lean body mass, which starts to decrease. Since our tendons connect our muscles to our bones. Incorporate stretching and 2 weekly Pilates or Yoga sessions.
Endorphins make you Happy
Practically, it’s more productive to train the body as a whole, with a focus on functional fitness. ideally aim for 3-4 sessions weekly. 2 days Pilates 2 days cardio and strength. I created a method called Hiitabilates a few years ago, a combination of Hiit Abs and a Pilates, giving you a quick full body workout.
HiitAbilates
TIPS TO GETTING FIT AT FIFTY
Find an exercise you enjoy
Exercise with friends
Plan your weekly routine
Set yourself a goal
Exercise helps with the mental and physical challenges associated with menopause too. Weight-bearing exercise is especially good because it improves bone density, reducing the chances of osteoporosis.”
I have great energy. I get up early and I’m on the go all day, I am very rarely ill. I travel often and have a fantastic social life, yes I drink alcohol and eat chocolate as it’s all about balance.
Personal training to over 50s
Sandy Donnelly created DBC Health Retreats in 2010. The aim was to deliver a retreat experience at an affordable price where you will relax, rejuvenate and detoxify your body and mind in beautiful places.
A Wellness Retreat can be the perfect getaway for you to rejuvenate yourself and return into your daily life with a new perspective on eating, exercising, and overall wellbeing.
At DBC Health Retreats we cleanse your body with organic vegetarian, and raw food plus detox juices, and gain extra energy hiking along the coast or countryside, as well as Pilates and a variety of other enjoyable exercise, which has a tremendous impact on my guests.
The knowledge and experience I have gained over the years have given me a deep insight into the behaviours of people and ability to help others. The retreats offer guests a transformative experience, the opportunity to travel, focus entirely on themselves, educate them and to take the time out they need for themselves.
Healthy and diet friendly desert or snack Dark chocolate-covered strawberries have about 57 calories per large strawberry 🍓 Strawberries 🍓 contain #antioxidants Dark chocolate generally contains less sugar and more cacao solids than milk chocolate. It is also rich in antioxidants and some minerals
#strawberrychocolate #healthydesert #healthysnacks #successwithsandy
Develop a better relationship with food. Many people are feeling the impact of Covid-19 pandemic, gaining weight, choosing less healthier options and drinking alcohol more often.
Stuck in the home, many are stress eating, out of boredom or frustration to cope with our emotions. We will get through this, it would be great to have lost a little weight and improved our fitness.
Healthy snacks Choose snacks high in protein, to help regulate appetite.
Nuts, Zucchini fries, dips with veggie sticks, Greek yoghurt with berries
Reduce Alcohol. Alcohol is energy dense, with no nutritional benefits. Limit alcohol to 2-3 drinks. Once or twice a week. Opt for clear spirits with tonic or sparkling water and fresh or frozen fruit.
Increase Activity Exercise 3-5 times weekly. Brisk walks, follow online fitness in the home, add variety. Pilates, weights etc
Join my personalised Lockdown lose pounds program. Easy to follow, weekly weigh in, personalised Weightloss plan and support.
Lockdown Lose Pounds
