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Monday, 2 September 2013

Princess Health and Is Refined Carbohydrate Addictive?. Princessiccia

Princess Health and Is Refined Carbohydrate Addictive?. Princessiccia

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[Note: in previous versions, I mixed up "LGI" and "HGI" terms in a couple of spots. These are now corrected. Thanks to readers for pointing them out.]

Recently, a new study was published that triggered an avalanche of media reports suggesting that refined carbohydrate may be addictive:

Refined Carbs May Trigger Food Addiction
Refined Carbs May Trigger Food Addictions
Can You be Addicted to Carbs?
etc.

This makes for attention-grabbing headlines, but in fact the study had virtually nothing to do with food addiction. The study made no attempt to measure addictive behavior related to refined carbohydrate or any other food, nor did it aim to do so.

So what did the study actually find, why is it being extrapolated to food addiction, and is this a reasonable extrapolation? Answering these questions dredges up a number of interesting scientific points, some of which undermine popular notions of what determines eating behavior.

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Friday, 30 August 2013

Princess Health and Isabel: "When You Leave The Class, You Always Feel Happier Than When You Arrived". Princessiccia

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I was searching for an enjoyable way to get fit and I thought zumba sounded fun. It was possible to go class-by-class with no immediate commitment, so I thought I would try a few classes and see if I liked it - sure why not?!

Before zumba, I enjoyed other types of exercise like tennis and hockey, but I really wanted to find a form of exercise that I could do alone, on a regular basis and enjoy! I never thought I would find a form of exercise that I would love as much as I love zumba.

Lily's classes are just fab. She is such a lovely teacher and no matter who you are or how many times you've been to the class, you feel support emanating from her. She is always smiling and radiates a feeling of encouragement. The general atmosphere in Lily's classes is always great too. Everyone is there to have fun and exercise together. There is no air of judgement or disdain like you might find in the gym. When you leave the class, you always feel happier than when you arrived. It's just a super environment to spend an hour in.

After a few zumba classes with Lily, I just wanted to keep coming back. Thursday became my favourite day of the week because of the class.

I have tried other zumba teachers, but Lily is the best. Her song choices are great and the moves are complicated enough to be challenging but easy enough to master after a few classes. In my opinion, these are the best kind of dance routines because you feel like you've achieved something when you have learnt the routine to a song and I also think you get a better workout when you can dance the whole song and give it socks.

The great thing about zumba is that you get so into it that you don't even realise you're exercising! The class ends and you're sweating and feeling fantastic.

I lost weight by going to zumba and generally felt fitter and better for it.

I would recommend zumba to anyone who is looking for a fun way to exercise and a regular workout. I would especially recommend Lily's zumba class because she is a brilliant teacher and her music and moves are the best.

I recently moved house and have not been able to attend Lily's zumba classes for a couple of weeks. I miss it so much and hope that I will be able to get back to the classes some day. For anyone thinking about taking up zumba, I would say go for it! Join a class, feel the music, and fill your heart with zumba love!

Isabel Baker
18/06/2013

(The photo on the top is for promotional purpose only)

Come along and feel happy! Click here for class locations and times!

















































































































Princess Health and Justine: "If I Can't Attend A Week I Really Miss It". Princessiccia

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I began zumba with Lily almost two years ago now. I wanted to do exercise that was not only a good workout but also would keep me interested for a long time. 

I found myself getting bored of other classes and the gym very quickly. With zumba, you are distracted from the idea of exercising because you are concentrating on the music and the dance moves. 

It is a fun class, and you can really push yourself to get a great workout from it. If I can't attend a week I really miss it and look forward to the next one. I have tried other zumba classes but this is by far the best.

I would advise everybody to give zumba with Lily a go, it is great fun and great exercise. I always leave the class feeling energised and uplifted.

Justine Miley
18/06/2013


Come along and try it out! Zumba classes in Dublin 2, Dublin 6 and Dublin 8. Click here!






































































































































Princess Health and Irina: "My Muscles Are Toned, And I Feel Much More Energized!". Princessiccia

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I have come across zumba about two years ago when looking for a fun fitness class which would be available on a pay as you go basis to suit my hectic lifestyle.

I love dancing and going out, and I thought zumba was like clubbing during daytime, while drinking lots of water and shedding those ever persistent calories - what could be a better exercise?!

The songs and Lily's dance routines are brilliant, and if you ever hear a tune from the class in a club, you won't be able to resist pulling off those killer moves on a dance floor ;)
I also find the venues in the city centre very convenient, as it's handy to go to a class on the way home from work.

Unlike other types of exercise I've tried before, I never have to make myself go to zumba, because it is always so much fun, and a feel good feeling is guaranteed from the moment the music starts - until the rest of the day. I love that Lily smiles throughout the class, because it makes you smile back and enjoy yourself even more!

I remember at the start I used to wonder how many songs were left till the end, as I was so exhausted - in spite of the class being only 45 minutes long. I still felt happy in the end, but it was a bit of a struggle! Now I get surprised when the warm down tune starts, as I find it so much easier, which is most certainly a testament to my improved fitness level. My muscles are toned, and I feel much more energized.

Another thing I love about zumba is that it gives me an opportunity to completely switch off. I even started calling it "my yoga" :)

I've tried different zumba teachers before, and hands down, Lily is the best. Her energy, her positivity and friendliness - along with her particular style and technique, makes it the best zumba class you'll find in Dublin. It is an amazing workout for all ages, and I can't wait to bring my Mum for a class when she visits in a couple of months!

Irina Adashkevich
17/06/2013


Try it out for yourself! For Zumba class locations and times, click here!



































































































Monday, 26 August 2013

Princess Health and More Thoughts on Cold Training: Biology Chimes In. Princessiccia

Princess Health and More Thoughts on Cold Training: Biology Chimes In. Princessiccia

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Now that the concept of cold training for cold adaptation and fat loss has received scientific support, I've been thinking more about how to apply it. A number of people have been practicing cold training for a long time, using various methods, most of which haven't been scientifically validated. That doesn't mean the methods don't work (some of them probably do), but I don't know how far we can generalize individual results prior to seeing controlled studies.

The studies that were published two weeks ago used prolonged, mild cold exposure (60-63 F air) to achieve cold adaptation and fat loss (1, 2). We still don't know whether or not we would see the same outcome from short, intense cold exposure such as a cold shower or brief cold water plunge. Also, the fat loss that occurred was modest (5%), and the subjects started off lean rather than overweight. Normally, overweight people lose more fat than lean people given the same fat loss intervention, but this possibility remains untested. So the current research leaves a lot of stones unturned, some of which are directly relevant to popular cold training concepts.

In my last post on brown fat, I mentioned that we already know a lot about how brown fat activity is regulated, and I touched briefly on a few key points. As is often the case, understanding the underlying biology provides clues that may help us train more effectively. Let's see what the biology has to say.

Biology of Temperature Regulation

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Princess Health andLate-August Racing.Princessiccia

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ENDURrun and IMMT aside, there have also been a few other races worth mentioning over the past few weeks!

Mark Potvin had a great 5K in Dundas on the 17th.   He ended up breaking 25- minutes for the first time ever, and placing 3rd in his AG!



Shantell Powell also had a great performance at the Mud Hero 6K.  She ended up coming in with a time well under 1 hour, placing 81st in her AG.  This is pretty darn good since there were well over 300 people in her AG!

Despite just coming off the duathlon World Championships, Vance Lai performed quite well at the Orillia sprint duathlon.  He managed to place 3rd overall and 2nd in his AG!

Princess Health andH+P at Ironman Mount Tremblant.Princessiccia

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H+P had a few representative and Ironman Mount Tremblant- here they are!

Kevin Grotheer (the king of not training- actually did NOT train this year aside from fixing Coach Sean's AC and doing a few races) managed to finish the race in a comfortable time of 13:44:31.  This was good enough for 1474th overall, 66th in AG




One of Coach Sean's personal coaching athletes had an inspirational result.  Lori Smith was rounding into the best shape of her life 3 months out from the event.  However, on an otherwise unremarkable training ride, she fell off her bike and broke her arm.  She was put in a cast, and this left her unable to swim, bike or even run for 4 weeks.  At the 5 week point, the fracture still had not healed completely, but there was enough stability to start doing some light work in the trainer along with some other light exercises (still no swimming at all).  1 month out from the race, the arm had healed, but was weak and sore from not being used for 8 weeks!  There was no way the bone would be ready to withstand an Ironman, let alone have surrounding musculature that is ready to go (or so we thought).  At this point, most advised it was in her best interests to forget about the race.  However, not willing to quit, Lori ramped up the training very quickly (not without significant arm pain), and then decided she would give the race a shot.  She ended up finishing in well under 15 hours, good enough for 81st in her AG.  Great work Lori!



Ed Cyr (trained with us this past winter) who races with Studio Energi also had a great race!  He ended up coming in just under the 10-hour mark.  This was good enough to place easily in the top 100, and to win his AG!

Chris Morton (who trained with us last year) also had a great race, finishing in just under 10.5 hours.  This was good enough for top 20 in his AG, good job Chris!

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