PERSONAL trainer Karl Henry has revealed the truth behind feeling nauseous during exercise during the 40 Day Health Challenge.
And the coach also shared why the ‘Go Hard or Go Home’ attitude doesn’t work.
Trish Buckley, from Raheny in Dublin, admitted she felt sick at times while training.
Self-confessed wine lover Trish lost 1.3kg in the first week of the challenge – dropping from 72.6kg to 71.3kg.
Now half way through the challenge, Karl revealed Trish’s progress to date.
Karl said: “First and foremost, you were 72.6 kilos on day one. Today, 69.3 kilos – eight pounds down.”
Fellow recruits from the challenge cheered Trish on for her major weight loss.
Karl continued: “So starting day one, you were 57 from a metabolic perspective, today, 49.”
The 53-year-old joked that she would be a child by the time the challenge is over.
Karl added: “There’s nothing like a decade shift with a metabolic age profile.”
The experts discussed how feeling nauseous during exercise is “quite common”.
Karl said: “What I will say is it isn’t a sign of an effective workout.
“It isn’t a sign of progress. It isn’t necessarily a positive sign. Some people love it.
“There is a new trend exercise wise in the country, which is, it’s go hard or go home and you’re not working out unless you’re vomiting on the way out. That’s not what we aim for.”
The health pro explained that people don’t have to be “really sore” after a workout.
He said: “The point is, the reassurance piece, really from us, I wanted to bring it up, is that actually, what you’re doing is perfect.
“You’re pushing yourself hard, you’re red faced, you’re slightly out of breath, you’re tired after the workouts.
“You’re struggling a little in some of the exercises. Yeah, that is all normal. That is all progression.”
Recruit Trish told how she has already accomplished a major goal since starting the challenge.
HOW TO WATCH THE EPISODES
THE latest episodes of the 40 Day Health Challenge are now available at the 40dayhealthchallenge.ie.
Readers can also follow all the action and get the latest updates, meal plans, exercises and mental health tips from Thesun.ie and Ireland’s Classic Hits Radio during the 40 days.
She said: “My aim on this show was after 40 days that I could run a 5k and I did that two weeks ago already in 36 minutes.
“Because I said ‘I will definitely run a 5k at the end of it’ and I ran it in two weeks. And that’s because of all your help.”
Karl added: “Your body adapts as it gets stronger. It recovers faster with the right food on board.
“Afterwards, it recovers quicker. So you recover quicker overnight, the change makes it more difficult.
“So we change every 10 days throughout the phases of the plan. So it does get more challenging.”
Kidney Bean Chilli con Carne
Serves 2 (each serving contains approximately 502 kcal)
Suitable for vegetarians.
Ingredients:
80g wholegrain rice
1 onion (150g)
1 garlic clove (4g)
1 tbsp olive or rapeseed oil (15g)
1 tsp chili powder (5g)
1 tsp ground cumin (5g)
1 tsp ground coriander (5g)
1 small courgette (150g)
400g tin kidney beans, drained and rinsed (240g)
400g tin chopped tomatoes
2 heaped tbsp quark (40g)
1 tbsp chopped toasted cashew nuts (15g)
The method:
Rinse the rice in a sieve under cold running water and add to a saucepan with 250ml of water. Bring to the boil, then reduce the heat to very low and cover with a lid.
Cook for 20-25 minutes or the rice is tender, and all the water has been absorbed.
Meanwhile, heat a large non-stick frying pan over a medium heat. Peel and finely dice the onion and mince the garlic.
Add the oil to the pan and sauté the onion and garlic for 2-3 minutes until softened.
Trim and cut the courgette into small chunks. Stir the spices into the onion mixture and then stir in the courgette and cook for another 2-3 minutes until sizzling.
Pour in the kidney beans and tomatoes with a splash of water, then reduce the heat to low and simmer gently for 10 minutes, stirring occasionally.
Spoon the rice into bowls and add the kidney bean chilli.
Add a dollop of quark to each one and scatter over the cashew nuts to serve.
*Suitable for batch cooking.
