Hiking Spa, Lifestyle & Fitness Retreat

Walking St Davids, Islands and Coasteering Pembrokeshire

admin — Tue, 17 May 2011 08:40:32 +0000

What a great day out on the fantastic North Pembrokeshire Coastline. The headland walk around from St Justianian’s lifeboat station has amazing views out to Ramsey Island. Pembrokeshire has many offshore islands where seals, porpioses and dolphins live in the clear waters. St Davids is a special place – Celtic, natural, spiritual, unique – did you know King Arthur landed here on St Davids’ shores? If you headed out southwest, the first landfall would be South America.

Ramsey Island has two twin peaks – the remains of long-extinct volcanoes, separated from the mainland by the fierce currents of Ramsey sound – locally know as “the bitches”. Ramsey is great for birds lovers – it’s an RSPB reserve – with puffins and manx shearwaters, and rocks full of Kittiwate and Gullimots. It’s also a great seal breeding area, although we didn’t see any fluffy seal pubs as that’s in late summer and autumn. Along the headland walk we spotted peregrine and oyster catcher.

Volcanic Fitness clients took a fascinating guided 1 hr boat trip out with ‘Voyages of Discovery’, on the Viking Voyager, after a mornings adventure activity Coasteering near the Blue Lagoon with with ‘TYF’. TYF introduced coasteering to the wild and wonderful coasts of St Davids. This unique activity combines the best of scrambling, exploring, leaping, climbing and swimming (and lots of laughter and a great adrenaline rush). Volcanic fitness clients could opt for a half day coasteering, a boat trip, kayaking, climbing or surfing to round off the day. The rest of us headed out on our coastal walk. Back in St Davids, we had time to check out the Cathedral and St Davids Bishops Palace, an ancient Welsh monument, and not forgetting the cup of herb tea in the vestry!!

St David was a Celtic saint from the 6th century, and is the patron saint of Wales. We have St Davids day here in March with daffodils and leaks as our national emblems. St David was born at St Non’s chapel and you can still see a chapel and holy well just off the coast path. The Cathedral was built on the site of St Davids monastery – there were lots of rebuilds over the years, even an earthquake in 1247! and during the 10th and 11th centuries the Vikings regularly raided it and managed to kill off 2 bishops…

The Bishops Palace has been around since 1328, constructed by Bishop Henry de Gower – in the ruins are arcaded parapets, remains of state rooms and an impressive Great Hall – those Bishops certainly lived it up!

Off to Porthgain and the evening Yoga session. Porthgain is a pretty little harbour side, but has the remains of industrial archaeology – quarrying and brickmaking and a crushing plant which closed in 1931. It’s home to the famous Sloop Inn although we resisted the urge – this time!

Check out our hikingspa breaks at volcanicfitness.co.uk – we have a great online shop for fitness, hiking, walking gear, GPS, organic gifts and more

Hiking Great for your Mind, Body and Soul

admin — Fri, 18 Feb 2011 08:12:22 +0000

Hiking is a gentle and low impact exercise so puts less pressure on your joints than other sports for example running. 90% of adults aged 44-56 said walking is their favorite form of exercise in a survey by Del Webb.

‘The University of Tennessee in Knoxville undertook a study using pedometers, revealing women who walked more than 10,000 steps a day had 40% less body fat and were four to six inches smaller around the waist and hip than those who averaged fewer than 6,000 steps.’

Hiking or Walking is great for the Mind – Its gives you a break from everyday life, a chance to clear your mind and let your thoughts roam freely!

Walking is one of the most effective low impact exercises for health, maintenance and weight loss – like most physical exercise, it increases your circulation, energy levels, helps lower your risk of heart disease, type 2 diabetes, stroke and aids weight loss (and these are just a few benefits). And best of all its easy to take part outside in the fresh air!

Breath in fresh air and relieve some stress today – go out for a walk! Sea air is even better. Salt particles in sea air act as a decongestant with great physical benefits absorbing minerals to boost your immune system!

Volcanic Fitness Hiking Spa offers individuals or groups a healthy alternative break -We run 4 day and weekly breaks – Come Hiking and walk in the Pembrokeshire National Park and stay in the beautiful surroundings of The National Trust, Stackpole estate.

Walking in the snow on the Welsh/English border

admin — Sun, 05 Dec 2010 14:04:31 +0000

The Hiking Spa week carried on despite all the snow, we went on some beautiful walks and saw the Abbey Cwm Hir Victorian Hall with ALL it’s 52 rooms decorated for christmas!

Your Calorie and Fats Guide!

admin — Fri, 12 Nov 2010 19:06:06 +0000

What is a Calorie?

A calorie is a unit of energy. Most people associate calories with food, but calories apply to anything containing energy. A calorie is the amount of energy (or heat) it takes to raise the temperature of 1 gram of water by 1 degree Celsius. Most people don’t know that when talking about food and drink, a calorie is actually a kilocalorie! Most women should not eat more than 2,000 calories, and most men 2500 depending on their jobs and the exercise they do of course!

What are Fats?

Fats are often considered unhealthy, but there are ‘good’ and ‘bad’ fats. Bad fats can contribute to poor health, but other ‘good fats’ are essential to our bodies. Fatty acids are important for brain development, to help with clotting blood and control inflammation. Fats also keep our skin and hair healthy and also help the body absorb certain vitamins and move them through the blood. Most of the fats in the food you eat are called triglycerides. Your body uses triglycerides as a source of energy or if not enough energy is used, for example through enough exercise, then it stores them as body fat.

To help recognise them, use this simple method: fats that are composed of triglycerides with saturated fatty acids, like meat fat, turn solid at room temperature. Fats that are composed of triglycerides with unsaturated fatty acids, like vegetable oils, are liquid at room temperature.

Saturated fats

These fats are from animal products such as meat, dairy and eggs. But they are also found in some plant-based sources such as coconut. These fats are solid at room temperature. Saturated fats clog arteries and directly raise total and LDL (bad) cholesterol levels. Avoid them as much as possible, or try to stick to 1.5 grams of saturated fat per 100g as shown on a food label. And try less that 20g per day!

Trans fats

Trans fats are actually unsaturated fats, but they can raise LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels. These fats are used to extend the shelf life of processed foods such as cookies, cakes and doughnuts. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” is likely to contain trans fats. Trans fats may significantly increase the risk of coronary heart disease.

Unsaturated fats

Monounsaturated fats and polyunsaturated fats are two types of unsaturated fats – from vegetables and plants.
Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. Monounsaturated fatty acids may decrease the amount of LDL cholesterol in the blood and include olive, peanut, canola, and avocado oils. Hazelnuts and macadamias are the richest source of monounsaturated fats. Although most people think all fat is bad, monounsaturated may actually protect you against heart disease and stroke by improving your blood-cholesterol levels. Studies show that people who eat a lot of monounsaturated fats are less likely to die of heart disease.

Polyunsaturated fats are from Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts, seeds and Omega-3 fatty acids, (such as salmon, mackerel and herring). Whole food sources are always best, as processing and heating may damage polyunsaturated fats. This type of fat has also been shown to reduce levels of LDL cholesterol and may also reduce the risk of cardiovascular disease – but too much can also lower your HDL cholesterol.

Omega-3 fatty acids

These are good fats and “essential” fatty acids, which are critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, like mackerel, sardines and salmon, flax seed, soy, and walnuts. These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems.

Hiking in the footsteps of Princes and Kings

admin — Tue, 09 Nov 2010 18:20:51 +0000

The hiking we did with guests at Volcanic Fitness last week reminded me of how great autumn walking is so here is my blog to you….

The Welsh borders are full of history which brings the scenery alive! Crofts Castle was open on Halloween for ghosts (and us), we walked up to an iron age fort at Croft Ambrey through the forestry – then down to Yarpole with the oldest bell tower in Britain and a post office in the church!

The Croft family have been in this area since 1085. In 1390 a Croft married a daughter of Owain Glyndwr, a prince of Wales.

The next day we headed out for a hike on the Glyndwr’s way (long distance footpath), true Welsh farming country…no people…just cows…sheep…sheep and more sheep: did you know there are said to be more sheep in Wales than people in New Zealand!!

Our Next Hike took us along another long distance footpath, the Offa’s Dyke. Built by the King of Mercia in 757AD (He is said to be the first ‘King of the English’) and also a bit mad I think, as he dug a massive ditch on the English/Welsh border – He didn’t really think he could keep the welsh out did he!?? Our Hike took us up to a high point overlooking the Shropshire hills and the Victorian Viaduct, where we watched the 2 carriage train on the Heart of Wales line pass (usually this is just 1 carriage…must have been busy!)

On these walks and others during the week we saw deer and loads of pheasants, walked boot deep in crisp autumn leaves (like New England in the fall), met a body builder doing his cardiovascular fitness on the dyke, saw many fantastic views and visited the Red Kite Centre and saw 100s of Red Kites.

Vary the pace…walk up and down a few hills and you have the perfect recipe for getting fitter!

So if you have not made it out of your car, house or city life for a while, get your boots on because autumn is a fantastic time to go out hiking….It not only also burns fat/calories but it revs up your metabolism, so your body carries on burning fat even when you stop!

We have added a NEW location for our Hiking Spa weeks in Pembrokeshire….Hiking in the foot steps of Russell Crow (robin hood) and the cast of Harry Potter at fresh water west beach! Check out our new Hiking Spa – The National Trust, Pembrokshire

Top 5 Winter Weight Loss Tips

admin — Wed, 03 Nov 2010 11:34:55 +0000

Top 5 Winter Weight Loss Tips

If you are like most people then winter weight gain is a common occurrence. When you think of winter it brings on thoughts of roaring log fires, cold weather and Christmas celebrations! These thoughts drive us to stay in the warm and forget about exercise, eat big meals laden with fat and calories and drink many cups coffee and hot chocolate to feel cosy and warm.

During the winter months the body goes through some physiological changes that put it into a survival mode, making us eat more food. Understanding the changes that take place in our minds and bodies during the winter months is an important step in stopping winter weight gain and losing weight successfully.

Below are my 5 Top Tips for keeping a healthy weight during the winter months!

1. Going for a brisk walk on a winters day leaves you feeling energized and burns those extra calories, so wrap up warm and get out there at least twice a week. Don’t like the cold? – Join your local gym for the winter season and go 2-3 times a week to keep your health on track.

2. Don’t eat THREE meals, Eat SIX! – Make sure you don’t Fill your plate up – eat smaller portions more often throughout the day. this will make sure you don’t go hungry and keep any cravings away by keeping your blood sugar levels up.

3. Winter time is perfect for those Low GI Soups and Stews.

4. Eat more fibre – Fibre fills you up, it is recommended to have 30 grams a day. Flaxseed oil with lignans is a great source of fibre. It even helps with fat-loss because it helps replace bad fat with good fat in the body.

5. Try to have only 1 cup of coffee/tea a day –drink more herbal or fruit teas instead.

So you thought natural sweeteners were good for you…think again!

admin — Sat, 16 Oct 2010 20:32:51 +0000

TEN MUST KNOW FACTS ABOUT FOOD & DIET

1. Fructose – used as a natural sweetener in diet foods – elevates triglyceride levels; this in high dosages damages blood vessels.

2. Hunger is not a burger and chips deficiency! When you’re hungry it’s your body looking for minerals and nutrients. But if you eat junk food your hungry again within an hour or two – because you’re just giving your body excess sugar! So eat more natural healthy foods.

3. The government says to eat a low-fat diet, so what do you eat; white pasta, white rice, most bread and box cereal? These are all high carbohydrate foods – excess carbohydrates (starch) turn in to sugar, this excess sugar is then stored as fat! So should we really all be on a low-fat diet? NO!

4. Most diet foods have aspartame in them – this is chemical sweetener which at room temperature is formaldehyde (used to preserve dead bodies!)

5. Microwave meals – yes even the diet ones, contain damaged fats through high temperature cooking – this can cause cancer and a host of other health problems!

6. The term “diet” means restricting calories to lose weight – each day your body gets used to these smaller portion sizes… your metabolism slows down with it! So unless you are doing exercise with the diet you can be sure you will put back on the weight.

7. Also if you lose the weight and then increase your portion sizes you will put more fat back on because your metabolism has slowed down!

8. When trying to lose weight you must not only eat healthy and smaller portions but, exercise to increase muscle mass (this does not mean you will get bigger muscles) it will make you leaner and help you burn more calories and fat!

9. The key to dieting is not really ‘dieting’ it’s eat healthy natural food – most “diet” foods are very acidic, this then prevents nutrient absorption and creates water retention because the body is out of balance.

10. Most diets don’t help you change the way you think about food – which is the key element in losing the weight and keeping it off!

At Volcanic Fitness we help you to help yourself; through our structured program, information and support we can guarantee you will leave here with tools which will help you make better choices for improved health, lifestyle and well being! Check us out at www.volcanicfitnesss.co.uk

Why All The Rave About BMI?

admin — Thu, 14 Oct 2010 16:55:08 +0000

Your BMI Fact Sheet

Keeping track of your BMI can help you keep track of your weight and help you stay motivated to reach your goals. Read on to find out more…

What does BMI stand for?

BMI stands for Body Mass Index. Your BMI score is a way to assess whether you are currently at a healthy weight for your height. Anyone who has tried to lose weight knows that getting on the scales and watching your weight go down is extremely motivating! according to lots of people and articles I have read your BMI score tells you when you reach a healthy weight for yourself…but I’m not so sure, read on…

What’s a Healthy BMI score?

A healthy BMI range for adults is between 18.5 and 24.9. Try the BMI calculator on http://www.volcanicfitness.co.uk/?page_id=67 NOW and check below to see where you are within the BMI range:

• BMI is below 18.5: you are less than the ideal weight for your height (underweight)

• BMI is 18.5-24.9: you are a healthy weight

• BMI is 25-29.9: you are over the ideal weight for your height (overweight)

• BMI is 30-39.9: you are obese

• BMI is over 40: you are very obese (known as ‘morbidly obese’)

Does it matter if I’m outside of the healthy weight range?

If you weigh less than the healthy BMI range, you might be underweight, which can result in a weakened immune system, weak bones and lack of energy. If you weigh more, you could be overweight. Excess weight can put you at increased risk of heart disease, stroke, type 2 diabetes and many other health issues.

Your BMI score is said to tell you more about your healthy weight than the scales alone! A healthy weight is extremely important throughout your life – obesity on average reduces life expectancy by as much as nine years.

What should I do with my BMI score?

Use the BMI calculator to track your BMI. You can calculate your score on a regular basis to keep track of your health. This can help you to manage your weight and reach your goals. Why not start by checking every 2 weeks?

My BMI says I’m overweight, but I dont think I am!

BMI does have its flaws though, for example; it does not take in to account Muscle Mass of an individual so…a body builder could show up as obese just because he weights a lot for his height (muscle is 4x heavier than fat!)

similarly someone of the “normal” BMI for their height may not have good muscle tone/mass for their body, and therefore their body health on the inside might not be as healthy as they thought.

Conclusion (Good and Bad Facts)

BMI is a good indicator of basic health, It is also good for weight loss- if your BMI score is going down, you are on the right track! but its not the only way… body measurements and body fat % are great to use, Personal Trainers are trained to undertake these tests with clients. You can do them yourself and write them down but they wont be as accurate, Personal Trainers can use calipers to take body fat % which are a much more accurate way to test than a machine reading!

BMI does not take in to account waist size – this can lead to many health issues and early death – check out my blog post on “The Bigger Your Waist The Shorter Your Life!”

It is also a bad indicator of optimum health, I know people who eat Mac Donald and Fish an Chips on a regular basis, do little or no exercise and their BMI is “Normal”??? they have fast metabolisms so they stay at a healthy weight range, but their inside health is very very bad!……. Blog about Good and Bad Fats COMING SOON!

Tell your friends

If you know others who are trying to lose weight alone, why not tell them about the BMI calculator on http://www.volcanicfitness.co.uk/?page_id=67

Volcanic Fitness is a Luxury Weight Loss Retreat, Fitness Boot Camp and Hiking Spa set on the border of England/Wales. Why not check out our discounted launch offer on our avaliablility page or just browse our site – http://www.volcanicfitness.co.uk

Where You Live May Be Causing Your Obesity!

admin — Tue, 07 Sep 2010 15:27:07 +0000

Did you ever think that where you live may be the reason for you being FIT or FAT?

The American journal of health have undertaken a study and have stated that where you live may be the reason for you being obese or healthy!
Check out the links below for more information:

The Independent Article: http://www.independent.co.uk/life-style/health-and-families/where-you-live-may-make-you-fat-or-fit-2063631.html

“Walking and cycling to health: a comparison of recent evidence from city, state, and international studies”: http://www.apha.org/publications/journal/
“The Effect of Light Rail Transit on Body Mass Index and Physical Activity”: http://www.ajpm-online.net/article/S0749-3797%2810%2900297-7/abstract

Obesity TAX in 2020!

admin — Tue, 07 Sep 2010 15:16:58 +0000

Obesity is rising rapidly and the NHS system cannot keep up with the rise in illnesses associated with being overweight.
Experts say they expect treatments, such as IVF, dental treatment, obesity surgery & drugs, dementia treatment and complementary therapy will no longer be free in 2020!

Check out this link for full details: http://www.healthexpress.co.uk/news/should-obesity-tax-534.html