Full Fitness with Jamie Fullarton

At Mills and Mills Medical we recognise our clients are motivated to look and feel there best.

Our surgical and non-surgical procedures go a long way to swiftly and dramatically improve lives by making people look great and feel more confident. Clients look better and feel better.

As part of our approach, we also offer a comprehensive range of fitness advice and even a Mills and Mills Medical Group “Full Fitness” consultation and exercise programme, designed by international athlete and personal trainer, Jamie Fullarton.

Jamie Fullarton is a fully qualified, REP (Register of Exercise Professionals) approved personal trainer. He had a 14yr long career as a professional footballer where he was fortunate enough to play nearly 300 first team games in the top league of 3 European countries.

Whatever cosmetic procedure you choose with us, a focus on healthy nutrition and regular exercise will help you look and feel your best.

We offer programmes for clients visiting us from abroad, on short term recuperative breaks, as well as for residents here in Spain.

Take a moment now to explore this part of our site:

• Fitness & Nutrition Tips
• Your Health and Fitness questions answered by Jamie
• The Mills & Mills Medical Group Fitness Consultation and Exercise Programme with Jamie

as well as additional resources from www.fullfitness.info


Fitness & Nutrition Tips

Keep a Food Diary!

Feel you are eating things that are bad for you? An easy way to reduce the amount is to write down everything you eat and drink on a daily basis... the key is honesty! This will help reduce the amount because when written in black and white, human nature means we make a conscious effort to eat less of such things next time.

After 2-4 weeks patterns appear within the diary of what you eat, when and even why.i.e boredom, stress etc which can then be addressed to make sticking to a healthy eating plan easier.

Trade off is the key!

When it comes to food, “swapping or trading” foods as opposed to “cutting out” makes changes easier to maintain long term.

Why not swap white pasta, white rice and white bread for the brown wholemeal alternatives.

When it comes to fruit, why not choose strawberries, blueberries or cherries as they are lower in sugar than other fruits.

Still crave something sweet? Why not have a serving of sugar free, gluten free jelly which is less than 10calories.... but leave the cream in the jar!

Use Weights!

Many women avoid using weights in their exercise programme because
they think this will make them big and bulky with muscle; but it’s not true!

It is important for women to include body conditioning as part of a balanced exercise programme, preferably free weights.

• Using weights helps to promote high bone density and reduce risk of osteoporosis (a common disease amongst women)
• Using weights burns calories, therefore reduces fat and tones muscle hence why women feel they are getting "bigger muscles". They are not - they are reducing fat around muscle therefore muscle becomes more noticeable not bigger! This is vital if a woman has the aim, common to many, of "dropping a dress size"
• Using free weights is better because apart from the main muscle being worked, the muscles that help stabilise and support the working muscle, also work, this includes your core! This means more calories being burned and you are working your body harder.

SO LADIES... DON'T BE FRIGHTENED TO USE THOSE DUMBELLS!

Increase general daily activity!

Over the last 30 years we have become a population living a much more sedentary lifestyle due to increase of technology which makes our lives easier. Occupations are much less physically demanding for the same reason.

So why not help increase your fitness and general health by doing daily tasks without such things as the car. Why not walk to your local shop when you need a pint of milk, take the stairs instead of the elevator when given the option or if you have errands to run, park the car in a car park the opposite end of town and walk. These small adjustments all add up to an increase in your daily activity and therefore improve your health and fitness.

Rest is as important as exercise!

Exercise is addictive. Once people get into a routine and see rewards for their efforts they want to do more and more. It is vital that your exercise programme has rest built into it as we only improve whilst resting.

Positive mind promotes healthy body!

Never underestimate the power of the mind, the most powerful muscle in the body. If we have a positive attitude to life in general then it has a major impact on our health.
So remember “ the glass is always half full.. Never half empty”



Your Health & Fitness questions answered by Jamie

Q. My number one priority is to lose weight. I’ve successfully had a cosmetic procedure with Mills & Mills Medical Group to regain my body shape, but now I want to keep my great new body! How can I do that with my busy life?

A. This is a common issue that faces men and women. Cosmetic surgery helps people look great by correcting things we don’t like about our bodies; for example loose skin after having children, or weight gain, or simply to enhance one’s figure or attractiveness.

In my opinion fitness is also important in maintaining your body in its best shape – and it will help you feel even better too. Exercise is about building it into your weekly routine so that it becomes habitual. Everyone can find an hour a day to exercise and even if you feel tired due to stress or having had a long hard day, exercise is proven to “perk” you up due to a chemical reaction in your body. Combine this with a healthy eating plan and you WILL keep your great new body!

Q. Can I just use fitness to achieve my goals or do I need surgery too?

A. Cosmetic surgery can help you change your body in ways that exercise can’t. For example correcting and enhancing facial or body features, removing excess skin and fat after childbirth, or giving you fuller breasts, as well as reversing the signs of aging on the face etc.

However, you should consider including regular exercise and healthy eating into you daily routine, so you reduce the speed of aging, regain lost energy and maintain a healthy body weight.

Q. I find exercise so tedious and boring!

A. This is a common issue. Often gyms seem a little scary and the equipment can be monotonous to use. One way to avoid this is to use a personal trainer. At Full Fitness I design programmes specifically for the individual that is fun and challenging, so you never get bored. Training with an expert really makes the time fly! Also, if you have joined a gym, take a moment to talk to the staff and get advice and a new exercise programme – its part of the gym membership!
Another tip to add variety when using machines like a treadmill is to change the level of difficulty, gradient etc. or combine doing treadmill with another machine such as rowing machine and do on a circuit basis.

Q. For how long should I exercise? Is one hour at a time enough?

A. Typically a one hour training programme 3 times a week is sufficient to really reawaken your body and burn fat and build cardiovascular fitness; but make sure you work hard. Visit a doctor before starting a new programme to make sure you are ready to commence the exercise programme. Then make sure you exercise enough that you are sweating. For example, if you can easily talk when on a running machine then your level might be too low.

This is where working with an expert is important. Seek professional advice and have an exercise programme designed for you.


The Mills & Mills Medical Group Fitness Consultation and Exercise Programme with Jamie

As an additional premium service to our clients, we are pleased to offer a pre- or post--operative consultation with out fitness expert.

The personalised consultation will:

• Identify your fitness goals
• Design an exercise programme that suits your lifestyle
• Provide useful nutritional information

This information you can take home with you. If you live in Southern Spain why not use Jamie as your personal fitness expert. Visit http://www.fullfitness.info/services.html and special offers for Mills & Mills Medical clients.

We can also offer you a comprehensive medical check-up service at the H.C. International Hospital.

At Mills & Mills Medical Group we really want you to look & feel you very best!!