Sometimes blood cholesterol can be hard to control due to various factors; luckily, many nutritional cholesterol friendly foods are available for us to implement into our diet. Within this blog post, we will explore what these are; keep reading to find out more.

Fish and omega-3 fatty acids

Oily fish such as mackerel, herring, salmon, and tuna have high

levels of omega-3 fatty acids, which can decrease your triglycerides, reduce your blood pressure, and the risk of developing blood clots. Health professionals have recommended eating at least two servings of fish a week.

Olive oil

Olive oil is a healthy alternative to other fats, it can help aid healthy eating by substituting and infusing it into dishes, and it tastes just as lovely!

Oatmeal, oat bran and high-fibre foods

Oatmeal contains soluble fibre, which reduces your low-density lipoprotein cholesterol. Soluble fibre is also found in such foods as kidney beans, brussels sprouts, apples and pears.

This type of fibre can reduce the absorption of cholesterol into your

bloodstream. You can help to increase your fibre intake even more by adding fruit, such as a banana or berries, into your porridges or cereal.

Pea protein

Studies show that pea protein lowers both low-density lipoprotein

and total cholesterol as well as blood pressure, and it is a great source of fibre.

How can you take this one step further?

Implement further diet alterations

So that you can get the full benefits of these foods, additional changes to your diet and lifestyle will be required. One of the most advantageous dietary adjustments is limiting the consumption of partially hydrogenated, or trans-fats as most people know them. These fats can be found in manufactured products like cakes, biscuits, crackers, crisps, pastries, and junk foods in general. Trans-fats are believed to be a major cause of arteriosclerosis, where your arteries become thick and stiff — sometimes restricting blood flow to your organs and tissue – which can lead to a heart attack or a stroke.

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If you want to learn more about nutrition so you have to ‘diet’ to get results, then sign up for Rob’s 28-Day Challenge or Body Transformation Programme.

It’s safe to say it’s been quite the journey. Whether you’re interested in embarking on your journey or would just like some further insights – keep reading to find out how I did it.

First of all – I did my research; this is what I discovered.

Longevity: It has been proven that keeping fit adds years to your life and also contributes to lessening the risk of age-related illnesses.

Metabolism: Eating well and exercising will healthily train your body – meaning that your body learns to self-manage itself to keep you healthy and active.

It’s a Mood Booster: If the pandemic has shown us anything, it’s that keeping in check with how you’re doing mentally is a key aspect of functioning healthily. With all of the above considered, proven to contribute to a better mood due to physical exercise releasing endorphins – this all helps towards ones’ holistic needs and performance on a day to day basis.

What is the body transformation programme?

The body transformation programme is Stamford Bootcamps’ specially designed six-week fitness plan.

It’s a programme developed to help you:

• Build confidence
• Improve your general health and reduce your risk of severe illness and injury
• Cope more effectively with the stresses of work and daily life
• Gain a new profound sense of satisfaction and purpose.

What’s the process been like? 

• Preparation – consisted of taking ‘before’ pictures (for tracking progress purposes) and reading the relevant eBooks.
• Regular contact – this involved communicating with the group throughout all aspects of the journey, such as following plans, Boot Camp sessions and recording meals.
• Food – the specially designed meal plan is designed to take you right back to basics – I found this subconsciously encourages mindful eating; my biggest learning from this was to look at food as fuel as opposed to a recreational item.
• Exercise – Boot Camp style but a lot of fun
• Finally – the results – the physical and psychological improvements have been evident throughout. I’ve focused on results last to focus on the journey instead of being fixated on the outcome.

What are my learnings? 

During this time, I’ve gained a deeper understanding of myself and changed my viewpoint on fitness; this has overall contributed to an improved outlook on my health from a holistic standpoint.

Final words of advice

I would urge anyone who wants to transform their eating patterns and enhance their mental and physical health to give this programme a go – if I can do it, so can you!

Find out more about Stamford Bootcamp services here: https://www.robsonlinefitness.co.uk/.

Find out more about the body transformation here:

https://www.robsonlinefitness.co.uk/the-body-transformation-programme/

If you like what you see and want to arrange a free demo, check out this link:

https://www.robsonlinefitness.co.uk/fitness-class-free-demo-parq/

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With the future being uncertain, one thing that is clear is that the future is probably within close proximity to the comfort of our own homes – exercise included.

This of course doesn’t have to mean this exercise is limited to being inside, if you’re thinking of more fun ways to jazz up your workout routine or get outside, here are some benefits of outdoor exercise:

1. Contributes to reduced blood pressure and stress levels – due to outdoor exercise generally feeling less strenuous than the usual indoor exercises, this can push you towards reaching your maximum performance levels.
2. Sunshine – the vitamin D that we all need! In addition to being a natural mood booster, sunlight is a great source of energy generation. It has also been proven that fresh outdoor air and natural light are great for the revitalisation and refreshment of the mind, soul and body.
3. At one with nature – when we are exposed to green spaces such as plants and trees, our bodies feel much calmer. The restorative effect that this has contributes to improved mental well-being due to the decrease in stress hormones, meaning our brains are able to relax.
4. The use of natural resources whilst helping the environment – mindfully and creatively considering your surroundings could lead to taking more care into stewardship as you can find ways to incorporate this in your exercise. In addition to engaging in a structured exercise regime, this could be in the form of walking or cycling instead of using your car or cleaning up as you jog or walk (also referred to as plogging). This makes you feel even more connected to nature and be mindful of your carbon footprint.

With all of the above considered it’s clear to see that outdoor exercise has multiple benefits that contribute to one’s overall wellbeing.

We have created our own on-demand fitness classes which you can do within your own chosen environment, click below to access them:
https://www.robsonlinefitness.co.uk/video-on-demand-fitness-class/

To find out more click below:
https://www.robsonlinefitness.co.uk/.

To read more blog posts such as this one, click below for the direct link to our blog section: https://www.robsonlinefitness.co.uk/blog/.

Be kind to yourself; through staying active in your 50’s and beyond.

If you have any ailments, exercising at home is a great way to: strengthen your muscles, bone mass, cardiovascular health, and increase your energy levels – overall making you feel stronger.

With home exercises on the rise due to the current circumstances of the pandemic, there are a good few options available; keep reading to find out what they are.

A gentle cardio exercise – includes knee raises and toe taps to get your heart rate up and your joints moving.

The ‘chair and a can of food’ – these consist of gentle strength exercises, including arm exercises and rotations to aid mobility and muscle movement.

Low impact Yoga – the benefits of this is that it helps with flexibility and, therefore, eventually healthier bones. It is also a great way to find and maintain positivity every day.

A core-focused low-impact workout – this will enable you to work through abdominal exercises.

Low impact cardio – designed to get the heart rate up and work the entire body.

What are the benefits of over 50’s working out?

Improved sleep: a structured exercise regime is proven to aid sleep, which means more energy during the day and a better night’s sleep.

Enhanced mobility: exercise is a crucial factor in improved flexibility, posture and mobility.

Mental well-being: In addition to exercise being a crucial time for focus it is also an easy way to boost your brain and body activity – any stresses that you have, forget them whilst exercising.

Better overall health: exercise is essential for maintaining good physical and mental health; whilst preventing bone density loss in the process.

Find out more about Stamford Bootcamp services here: https://www.robsonlinefitness.co.uk/.

Find out more about our videos on demand here: https://www.robsonlinefitness.co.uk/video-on-demand-fitness-class/

To read more blog posts such as this one, click below for the direct link to our blog section: https://www.robsonlinefitness.co.uk/blog/.