"He that is good for making excuses is seldom good for anything else. "
-Benjamin Franklin
Sunday 29 August 2010
Are you ready to take the leap?
Starting on a journey towards a healthier, fitter lifestyle can be a terrifying prospect. It takes a leap of faith to commit yourself down that road.
Fear and insecurities will arise: “what if people look at me funny in the gym”, “will my partner still like me if I get fit” “what if I make a fool of myself”, “what if I fail”. The fear will not go away but you can control how you handle the fear.
To deal with these fears you first need to establish exactly what you want to achieve. Write this down.
Next put a time frame on achieving your goal. Remember when you were studying how a time limit put pressure on you to perform better and cram in the work no matter what?
Commit yourself to your goal 100%; make failure not an option. Remember you are completely in control of the experience of the transformation and also the outcome. You are aiming for this goal because YOU WANT TO, not because once you have achieved it you will feel better about yourself.
Be firm and put your family and friends in their place if they attempt to sabotage or steer you away from your goals. Often the people you are closest to will try to influence you away from the goal or subtly criticise you; “you are getting too thin, here have some cake” or “your obsessed with exercise” The reason they do this is because they fear change and are often too afraid to make that positive change themselves. Do not let them drag you back down; you might even inspire them one day to start down the path!
Next step is to create a method to achieve this goal. Firstly look at how you are looking after your body.
Are you getting enough sleep and handling everyday stresses?
Are you drinking enough water?
Are you feeding your body the right foods?
If you are not sure of the answers these questions then spend time doing some research online or seek the help of a professional who can guide you. This might be a Nutritionist, Life Coach or maybe even a Phycologist.
Next if your transformation is going to include starting a fitness regime then again do some research and seek out a trainer who knows what the hell they are doing. Here are some tips on how to choose a good trainer-
1, Spend your time researching their backgrounds both in the gym and online.
2,Observe how they train other people. You want someone who is going to push you and make you work harder than you would by yourself. You do not want a trainer who is going to spend an hour with you discussing what they did at the weekend.
3, Do they practice what they preach themselves? I overheard a trainer complain recently that they can "never get lean". Would you want this person training you for fat loss??
4, You want someone who is safe and will not cause you injury.
5, Do they invest time and money into providing a professional service and business or are they in the industry because they can get paid over £30 per hour after only completing a 6-12 week course.
6, Spend a bit of time on youtube looking at what is good technique and them compare it with what you see them teaching in the gym.
Achieving your goal, whether it be weight loss or gaining muscle takes time a time and dedication. You need to be ready to make the changes; if you are only prepared to dedicate 50% effort then you are wasting both your time and money.
Saturday 28 August 2010
Spice it up to melt the fat
Adding Cayenne pepper to your meals has shown to have fat burning benefits.
Epidemiological data (data gathered from population studies) indicates the consumption of capsaicin rich foods such as cayenne and other peppers is associated with a lower prevalence of obesity.
In a human study conducted at the Division of Kinesiology, in Québec, Canada, the addition of red pepper to meals significantly increased diet-induced thermogenesis (heat production) and lipid oxidation (the burning of fat for energy). In a second study, results show that the intake of red pepper decreases appetite.
In recent research there is evidence that capsaicin from cayenne and other chilli peppers may inhibit the growth of fat cells by activating AMP-activated protein kinase (AMPK), which is found in muscle and other human tissue. AMPK has been found to regulate eating behaviour and energy expenditure, and AMPK activation also stimulates hepatic and skeletal muscle fatty acid oxidation.
Now just because you put on some cayenne pepper onto you food it doesn't mean you can get away with eating rubbish food. To loose weight a calorie deficit still needs to be created either through food or exercise. Cayenne pepper will however speed up your quest to loose fat.
Epidemiological data (data gathered from population studies) indicates the consumption of capsaicin rich foods such as cayenne and other peppers is associated with a lower prevalence of obesity.
In a human study conducted at the Division of Kinesiology, in Québec, Canada, the addition of red pepper to meals significantly increased diet-induced thermogenesis (heat production) and lipid oxidation (the burning of fat for energy). In a second study, results show that the intake of red pepper decreases appetite.
In recent research there is evidence that capsaicin from cayenne and other chilli peppers may inhibit the growth of fat cells by activating AMP-activated protein kinase (AMPK), which is found in muscle and other human tissue. AMPK has been found to regulate eating behaviour and energy expenditure, and AMPK activation also stimulates hepatic and skeletal muscle fatty acid oxidation.
Now just because you put on some cayenne pepper onto you food it doesn't mean you can get away with eating rubbish food. To loose weight a calorie deficit still needs to be created either through food or exercise. Cayenne pepper will however speed up your quest to loose fat.
Wednesday 25 August 2010
De-load to progress
The key to any successful training programme whether you goal is to loose weight or gain muscle is progress. You have to force your body to do more. This can be achieved by either-
Increasing the weight you are using (getting stronger)
Increasing the volume of the workout (number of sets)
Performing more repetitions with the same weight
Performing the same amount of effort but in less time (increasing training density)
The problem with progression beyond a certain point ceases to be linear. If we could progress in a linear fashion forever everyone would be squatting, benching and dead lifting over 500 kg’s.
De-loading, i.e. reducing the amount of weight you are using or reducing the volume every 3rd workout has been shown to lead to greater gains in muscle and strength over a longer period. By de-loading every 3rd workout you will give your body much needed time to recover and catch up. Using this method you are also much less likely to hit a plateau.
Here is just one example of how you could de-load using a bench press-
Workout 1- 100kg’s x 10
Workout 2- 105kg’s x 10
Workout 3- 102.5kg’s x 10
Workout 4- 105kg’s x 10
Workout 5- 107.5kg’s x 10
Workout 6- 105kg;s x 10
So you can see over a 6 week period you have included 2 de-load’s. Now you can see that your 10 rep max for your bench press has increased 5% over that 6 week period, not bad eh?
Question- How do you eat an elephant? One bite at a time.
Getting stronger and making progress in the gym takes time and consistent effort. If you stay disciplined to the method and perform eight 6 week training cycles over a course of a year then you could potentially increase your bench press from 100kg's to 147.7kg's, that’s a 47% increase!
As you get stronger you will find that you might struggle to increase the weight in 5% jumps and will have to resort to 2% or even 1% increments. Stick at it though as its still progress.
If your gyms weight plates only go up in 1.25kg's increments this limits you to adding 2.5 kilo's to the bar every time. Increasing the weight too quickly will cause you to hit a plateau faster. To get around this I recommend investing in some Fractional Plates or plate mates as these will allow you to progress slowly and in the right percentage increments.
Never sacrifice form trying to lift more weight or impress your buddies, it’ll usually end up in stagnation and injury. Train smarter, not harder.
Increasing the weight you are using (getting stronger)
Increasing the volume of the workout (number of sets)
Performing more repetitions with the same weight
Performing the same amount of effort but in less time (increasing training density)
The problem with progression beyond a certain point ceases to be linear. If we could progress in a linear fashion forever everyone would be squatting, benching and dead lifting over 500 kg’s.
De-loading, i.e. reducing the amount of weight you are using or reducing the volume every 3rd workout has been shown to lead to greater gains in muscle and strength over a longer period. By de-loading every 3rd workout you will give your body much needed time to recover and catch up. Using this method you are also much less likely to hit a plateau.
Here is just one example of how you could de-load using a bench press-
Workout 1- 100kg’s x 10
Workout 2- 105kg’s x 10
Workout 3- 102.5kg’s x 10
Workout 4- 105kg’s x 10
Workout 5- 107.5kg’s x 10
Workout 6- 105kg;s x 10
So you can see over a 6 week period you have included 2 de-load’s. Now you can see that your 10 rep max for your bench press has increased 5% over that 6 week period, not bad eh?
Question- How do you eat an elephant? One bite at a time.
Getting stronger and making progress in the gym takes time and consistent effort. If you stay disciplined to the method and perform eight 6 week training cycles over a course of a year then you could potentially increase your bench press from 100kg's to 147.7kg's, that’s a 47% increase!
As you get stronger you will find that you might struggle to increase the weight in 5% jumps and will have to resort to 2% or even 1% increments. Stick at it though as its still progress.
If your gyms weight plates only go up in 1.25kg's increments this limits you to adding 2.5 kilo's to the bar every time. Increasing the weight too quickly will cause you to hit a plateau faster. To get around this I recommend investing in some Fractional Plates or plate mates as these will allow you to progress slowly and in the right percentage increments.
Never sacrifice form trying to lift more weight or impress your buddies, it’ll usually end up in stagnation and injury. Train smarter, not harder.
Tuesday 24 August 2010
'I don't want to get bulky'
A successful FAT loss programme involves preserving muscle tissue while forcing your body to burn fat as energy. Crash dieting where the focus is on overall weight loss rather than burning fat results in a reduced metabolic rate and is almost always followed by a Yo-Yo where the weight is regained.
Following a weight training regime where you focus on getting stronger will force your body to metabolise body fat while at the same time toning your muscles. Now I hear women all the time scream that they don't want to get 'bulky'. This is a misguided fear as muscle is denser than fat and therefore takes up less surface area.
There is also secondary factor that precludes women from getting 'bulky' and achieving same level of muscle size as a man; this is Testosterone. Women on average possess 16 times less Testosterone than men which means its impossible to reach the same level of muscularity.
Example-
Client 1
Bodyweight- 10 stone/63.5 kilo's
Bodyfat percentage- 30 %
Total Fat Mass- 3 stone/19.05 kilo's
Total Lean Mass- 7 stone/44.45 kilo's
Client 2
Bodyweight- 10 stone/63.5 kilo's
Bodyfat percentage- 20 %
Total Fat Mass- 2 stone/12.7 kilo's
Total Lean Mass- 8 stone/50.8 kilo's
You can see that both clients weigh exactly the same, but the difference in fat mass relative to lean mass is quite dramatic. Client 2 will have a much greater degree of 'leaness' and will feel much smaller in her clothes; far from bulky!
Here is a picture to illustrate the size difference of fat compared to muscle-
Focusing on what your bodyweight is composed of rather than you overall bodyweight is the key to any sucessful fat loss regime.
Following a weight training regime where you focus on getting stronger will force your body to metabolise body fat while at the same time toning your muscles. Now I hear women all the time scream that they don't want to get 'bulky'. This is a misguided fear as muscle is denser than fat and therefore takes up less surface area.
There is also secondary factor that precludes women from getting 'bulky' and achieving same level of muscle size as a man; this is Testosterone. Women on average possess 16 times less Testosterone than men which means its impossible to reach the same level of muscularity.
Example-
Client 1
Bodyweight- 10 stone/63.5 kilo's
Bodyfat percentage- 30 %
Total Fat Mass- 3 stone/19.05 kilo's
Total Lean Mass- 7 stone/44.45 kilo's
Client 2
Bodyweight- 10 stone/63.5 kilo's
Bodyfat percentage- 20 %
Total Fat Mass- 2 stone/12.7 kilo's
Total Lean Mass- 8 stone/50.8 kilo's
You can see that both clients weigh exactly the same, but the difference in fat mass relative to lean mass is quite dramatic. Client 2 will have a much greater degree of 'leaness' and will feel much smaller in her clothes; far from bulky!
Here is a picture to illustrate the size difference of fat compared to muscle-
Focusing on what your bodyweight is composed of rather than you overall bodyweight is the key to any sucessful fat loss regime.
Comedy that bites
Don't fall into the trap of thinking you cannot lose fat. Although the above video is meant to be humor there is something behind it. The basic premise of fat loss is to expend more calories than you are eating. Less excuses and more action!
Sunday 22 August 2010
Quote of the day 22/8
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
- Bruce Lee
- Bruce Lee
Thursday 19 August 2010
Magnesium: Are you getting enough?
Magnesium is the 4th most abundant mineral found in the body. ‘Modern Living’ means dietary intake of Magnesium is often too low due to the overreliance on eating processed foods and a lack of fibrous green vegetables in the diet. Also the depletion of minerals in the soil due to intensive farming methods means that our foods today (even whole foods) contains fewer nutrients than 50 years ago.
Low levels of Magnesium contribute to symptoms of fatigue/weakness, problems/inability to sleep, weakening of the bones (osteoporosis), muscle tension/spasms, Abnormal Heart Rhythm, Headaches, Anxiousness, Nervousness, irritability and kidney stones. Magnesium levels have also been shown to be low in people with Diabetes.
Having low levels of Magnesium with any of the above symptoms will inhibit exercise performance and can also influence bad food choices. Many people will opt for sweet foods or more caffeine when feeling irritable or tired to give them a ‘boost’.
Food
Some great food sources of magnesium from the highest to the lowest are - Pumpkin seeds, Almonds, Brazil nuts, Sesame seeds, Walnuts, Whole Grain Brown Rice, Spinach, Green beans and broccoli. If you haven’t already boost your intake of green vegetables, nuts and seeds. Stay away from processed carbohydrates that are depleted of minerals.
Bath
Another great way to boost your magnesium intake is to have a magnesium bath before you go to bed. Adding Magnesium Sulphate commonly named as ‘Epsom Salts’ to your baths helps replenish depleted Magnesium levels in the body. Dissolve 500 grams of Magnesium Salts in a warm bath, this much is needed to achieve the right concentration and remain in the bath for 20 minutes.
Supplements
Taking 300-400mg of Magnesium Citrate, Malate, Glycinate, L-Aspartate Oroate or Lysinate 45 minutes before bed is a great way to ensure deep nights sleep.
If you are a male and want to optimise testosterone levels getting the magnesium from a combined Zinc, Magnesium and Vitamin B6 product (ZMA) would be the best option. Avoid Magnesium Oxide, Oxide forms of minerals are typically badly absorbed by the body and are a waste of money.
Low levels of Magnesium contribute to symptoms of fatigue/weakness, problems/inability to sleep, weakening of the bones (osteoporosis), muscle tension/spasms, Abnormal Heart Rhythm, Headaches, Anxiousness, Nervousness, irritability and kidney stones. Magnesium levels have also been shown to be low in people with Diabetes.
Having low levels of Magnesium with any of the above symptoms will inhibit exercise performance and can also influence bad food choices. Many people will opt for sweet foods or more caffeine when feeling irritable or tired to give them a ‘boost’.
Food
Some great food sources of magnesium from the highest to the lowest are - Pumpkin seeds, Almonds, Brazil nuts, Sesame seeds, Walnuts, Whole Grain Brown Rice, Spinach, Green beans and broccoli. If you haven’t already boost your intake of green vegetables, nuts and seeds. Stay away from processed carbohydrates that are depleted of minerals.
Bath
Another great way to boost your magnesium intake is to have a magnesium bath before you go to bed. Adding Magnesium Sulphate commonly named as ‘Epsom Salts’ to your baths helps replenish depleted Magnesium levels in the body. Dissolve 500 grams of Magnesium Salts in a warm bath, this much is needed to achieve the right concentration and remain in the bath for 20 minutes.
Supplements
Taking 300-400mg of Magnesium Citrate, Malate, Glycinate, L-Aspartate Oroate or Lysinate 45 minutes before bed is a great way to ensure deep nights sleep.
If you are a male and want to optimise testosterone levels getting the magnesium from a combined Zinc, Magnesium and Vitamin B6 product (ZMA) would be the best option. Avoid Magnesium Oxide, Oxide forms of minerals are typically badly absorbed by the body and are a waste of money.
Friday 13 August 2010
Whats in your ice cream?
The ingredients you will find in Ice cream has changed dramatically over the years. Ice cream used to consist of only sugar, eggs, cream, milk, and a natural flavouring. With large food manufacturers attempting to maximise products a lot of these ingredients have become synthetic and the ice cream you are now eating is truly Frankenstein food-
High fructose corn syrup: This has replaced regular sugar which in itself is not good if eaten to excess. High fructose corn syrup had become used widely in processed foods low cost and high level of sweetness. Use of high fructose corn syrup along with overconsumption of processed foods has been linked to the ever growing problem of obesity and Type 2 diabetes.
Diethylglycol: A cheap chemical used as an emulsifier instead of eggs is the same chemical used in antifreeze and in paint removers
Piperonal: Used in place of Vanilla flavour. This chemical is used to kill lice.
Aldehyde C-17: Used to flavour cherry ice cream. It is an inflammable liquid also used in aniline dyes, plastic and rubber
Ethyl Acetate: Used to give ice cream a pineapple flavour – and as a cleaner for leather and textiles; its vapours have been known to cause chronic lung, liver and heart damage.
Butyraldehyde: Used in nut flavoured ice cream. It is one of the ingredients in rubber cement.
Amyl Acetate: Used for its banana flavour. It is also used as an oil paint solvent.
Benzyl Acetate: Used for its strawberry flavour. It is a nitrate solvent.
Palm Oil: Introduced to ice creams to replace Trans Fats a 2006 study showed that ingestion of palm oil results in adverse changes in the blood concentrations of LDL cholesterol and apolipoprotein B just as trans fat does.
There are also often other E number, bulking agents and Polyols added futher water reduce the cost of producing the product.
Where does ice cream fit into a diet?
Ice cream due to its combination of high sugar and fat levels is not the ideal food to include in your diet if you are trying to loose weight. Eaten in moderation and infrequently Ice cream containing only natural ingredients can be a tasty addition to a person’s diet without too many negatives effects
Brands of ice cream that contain only natural ingredients include Mövenpick and Häagen-Dazs®.
There is also a new product which will be available in all major supermarkets from September that is an alternative to ice cream called worthenshaws. This is a dairy and sugar free alternative to ice cream that is low in calories and contains only natural ingredients. Its ingredients are Manuka Honey & Organic Coconut, Brown Rice Milk, Organic Virgin Coconut Oil and Echinacea. If you watch Dragons Den you would have seen this products.
To summarise on choosing the right products. Read you labels and if there are more than 5 or 6 ingredients in the don’t eat it
High fructose corn syrup: This has replaced regular sugar which in itself is not good if eaten to excess. High fructose corn syrup had become used widely in processed foods low cost and high level of sweetness. Use of high fructose corn syrup along with overconsumption of processed foods has been linked to the ever growing problem of obesity and Type 2 diabetes.
Diethylglycol: A cheap chemical used as an emulsifier instead of eggs is the same chemical used in antifreeze and in paint removers
Piperonal: Used in place of Vanilla flavour. This chemical is used to kill lice.
Aldehyde C-17: Used to flavour cherry ice cream. It is an inflammable liquid also used in aniline dyes, plastic and rubber
Ethyl Acetate: Used to give ice cream a pineapple flavour – and as a cleaner for leather and textiles; its vapours have been known to cause chronic lung, liver and heart damage.
Butyraldehyde: Used in nut flavoured ice cream. It is one of the ingredients in rubber cement.
Amyl Acetate: Used for its banana flavour. It is also used as an oil paint solvent.
Benzyl Acetate: Used for its strawberry flavour. It is a nitrate solvent.
Palm Oil: Introduced to ice creams to replace Trans Fats a 2006 study showed that ingestion of palm oil results in adverse changes in the blood concentrations of LDL cholesterol and apolipoprotein B just as trans fat does.
There are also often other E number, bulking agents and Polyols added futher water reduce the cost of producing the product.
Where does ice cream fit into a diet?
Ice cream due to its combination of high sugar and fat levels is not the ideal food to include in your diet if you are trying to loose weight. Eaten in moderation and infrequently Ice cream containing only natural ingredients can be a tasty addition to a person’s diet without too many negatives effects
Brands of ice cream that contain only natural ingredients include Mövenpick and Häagen-Dazs®.
There is also a new product which will be available in all major supermarkets from September that is an alternative to ice cream called worthenshaws. This is a dairy and sugar free alternative to ice cream that is low in calories and contains only natural ingredients. Its ingredients are Manuka Honey & Organic Coconut, Brown Rice Milk, Organic Virgin Coconut Oil and Echinacea. If you watch Dragons Den you would have seen this products.
To summarise on choosing the right products. Read you labels and if there are more than 5 or 6 ingredients in the don’t eat it
Wednesday 11 August 2010
Quote of the day 11/8
"Time And health are two precious assets that we don't recognize and appreciate until they have been depleted. "
- Denis Waitley
- Denis Waitley
Nutrition Tip: Protein on the go
It can be difficult to fit in those protein meals when out of the office and the sandwich options available from many shops are far too low in protein and high in carbohydrates.
Unfortunately most of the 'protein bars' on the market are filled with lots of undesirable additives such as polyoils, artificial sweeteners and bulking agents. Also the protein they contain is often of an inferior/low grade blend so they do not provide a much better option.
The only protein bar on the market in the UK that i would recommend would be the Paleo bar. They come in chocolate/almond, coconut/almond, chocolate, mixed berry and vanilla flavours. They are full of high quality whey protein, fatty acids, glutamine and phosphatidylcholine. They are free of artificial flavourings and additives.
Another great option when on the go is Beef Jerky. It stores for along time and is high in protein and low in fat. I get my Beef Jerky products from www.myprotein.co.uk
Another old school yet simple option is to boil some eggs the night before then refrigerate them. Boiled eggs keep for many hours when travelling and are a great source of protein, fatty acids, vitamin A, B vitamins, vitamin D and choline. Choose Omega 3 eggs as these are packed full of Omega 3 fatty acids for which most people do not get enough of in their diet.
Unfortunately most of the 'protein bars' on the market are filled with lots of undesirable additives such as polyoils, artificial sweeteners and bulking agents. Also the protein they contain is often of an inferior/low grade blend so they do not provide a much better option.
The only protein bar on the market in the UK that i would recommend would be the Paleo bar. They come in chocolate/almond, coconut/almond, chocolate, mixed berry and vanilla flavours. They are full of high quality whey protein, fatty acids, glutamine and phosphatidylcholine. They are free of artificial flavourings and additives.
Another great option when on the go is Beef Jerky. It stores for along time and is high in protein and low in fat. I get my Beef Jerky products from www.myprotein.co.uk
Another old school yet simple option is to boil some eggs the night before then refrigerate them. Boiled eggs keep for many hours when travelling and are a great source of protein, fatty acids, vitamin A, B vitamins, vitamin D and choline. Choose Omega 3 eggs as these are packed full of Omega 3 fatty acids for which most people do not get enough of in their diet.
Tuesday 10 August 2010
Vitamin D deficiency Article
Here is an article on how prevalent vitamin D deficiency is in the world today-
University of California - Riverside (2010, July 19). More than half the world's population gets insufficient vitamin D, says biochemist. ScienceDaily. Retrieved August 10, 2010, from http://www.sciencedaily.com/releases/2010/07/100715172042.htm
The best sources of vitamin D are oily fish such as salmon, Cod liver oil, Omega 3 Eggs and butter from grass fed cows. Vitamin D is also produced during sun exposure but unfortunately most people in the UK do not get enough of this.
You can easily get you vitamin D levels tested through in your blood. Make sure that the test is for 25-hydroxy vitamin D levels as this is the active form of the vitamin.
University of California - Riverside (2010, July 19). More than half the world's population gets insufficient vitamin D, says biochemist. ScienceDaily. Retrieved August 10, 2010, from http://www.sciencedaily.com/releases/2010/07/100715172042.htm
The best sources of vitamin D are oily fish such as salmon, Cod liver oil, Omega 3 Eggs and butter from grass fed cows. Vitamin D is also produced during sun exposure but unfortunately most people in the UK do not get enough of this.
You can easily get you vitamin D levels tested through in your blood. Make sure that the test is for 25-hydroxy vitamin D levels as this is the active form of the vitamin.
Why I do what I do?
I get asked sometimes what motivated me to become a personal trainer?
Well as a child I was brought up in a household that consisted of my father who was suffering from Coronary Heart Disease and stroke and my mother who was suffered from Bi-Polar disorder. My father’s side of the family all suffer from obesity, diabetes and general Ill health so I myself have a higher risk factor to these illnesses.
I believe that no mater how more genetically predisposed you might be to certain illnesses I believe that you can live a healthy and energised lifestyle if only you make the effort.
I absolutely believe that the correct nutrition and the right prescription of exercise is the best preventative medicine for the majority of illnesses becoming so common in our society.
My mission is to help and educate people who want to stand out from the crowd and culture of un-wellness and live a wholesome and long life absent of preventable diseases and illness.
Regular exercise combined with the right nutrition also leads to a better looking body which in turn helps improve self esteem and confidence. I know it has helped me and numerous clients feel better about themselves and more able to face the challenges that life throws at us.
I believe I am most effective in this world when I am helping people and I derive great satisfaction from doing this.
Well as a child I was brought up in a household that consisted of my father who was suffering from Coronary Heart Disease and stroke and my mother who was suffered from Bi-Polar disorder. My father’s side of the family all suffer from obesity, diabetes and general Ill health so I myself have a higher risk factor to these illnesses.
I believe that no mater how more genetically predisposed you might be to certain illnesses I believe that you can live a healthy and energised lifestyle if only you make the effort.
I absolutely believe that the correct nutrition and the right prescription of exercise is the best preventative medicine for the majority of illnesses becoming so common in our society.
My mission is to help and educate people who want to stand out from the crowd and culture of un-wellness and live a wholesome and long life absent of preventable diseases and illness.
Regular exercise combined with the right nutrition also leads to a better looking body which in turn helps improve self esteem and confidence. I know it has helped me and numerous clients feel better about themselves and more able to face the challenges that life throws at us.
I believe I am most effective in this world when I am helping people and I derive great satisfaction from doing this.
Eat your butter
Common wisdom dictates that you should eliminate butter from your diet as it contains too much cholesterol and saturated fat which if eaten in excess can lead to coronary heart disease.
A Meta analysis was released in 2009 by the American Journal of Clinical nutrition. It combined data from 21 unique studies that included almost 350,000 people, about 11,000 of whom developed cardiovascular disease (CVD), tracked for an average of 14 years, and concluded that there is no relationship between the intake of saturated fat and the incidence of heart disease or stroke.
http://www.ajcn.org/cgi/content/abstract/ajcn.2009.27725v1
Butter is a source of essential Vitamin A and Vitamin D. The cholesterol contained in butter is another essential nutrient needed for creation of hormones in the body such as estrogen, progesterone, cortisol, DHEA, testosterone, and serotonin. It is also involved in the creation of bile salts which are essential to digestion and they contribute to maintaining the health of the intestinal wall.
When buying butter make your choice carefully. Go for Organic butter, ideally sourced from cows fed on grass pastures. This will minimise contamination by antibiotics and the butter will also contain a better fatty acid profile.
I caution you not to overheat fats, you can normally smell when this happens and they will also tend to smoke. Even the healthiest fats can be converted to 'trans fats' when exposed to high temperatures. Trans fats have been linked to a host of illnesses and medical conditions. Instead butter is best used when melted on top of seamed vegetables or added to home made sauces.
Rather than elimating saturated fat from your diet, focus more on reducing your intake of carbohydrates. Here is a link to a study on why excess carbohydrates raise risk for heart disease-
Tel Aviv University (2009, June 27). How High Carbohydrate Foods Can Raise Risk For Heart Problems. ScienceDaily. Retrieved August 10, 2010, from http://www.sciencedaily.com/releases/2009/06/090625133215.htm
A Meta analysis was released in 2009 by the American Journal of Clinical nutrition. It combined data from 21 unique studies that included almost 350,000 people, about 11,000 of whom developed cardiovascular disease (CVD), tracked for an average of 14 years, and concluded that there is no relationship between the intake of saturated fat and the incidence of heart disease or stroke.
http://www.ajcn.org/cgi/content/abstract/ajcn.2009.27725v1
Butter is a source of essential Vitamin A and Vitamin D. The cholesterol contained in butter is another essential nutrient needed for creation of hormones in the body such as estrogen, progesterone, cortisol, DHEA, testosterone, and serotonin. It is also involved in the creation of bile salts which are essential to digestion and they contribute to maintaining the health of the intestinal wall.
When buying butter make your choice carefully. Go for Organic butter, ideally sourced from cows fed on grass pastures. This will minimise contamination by antibiotics and the butter will also contain a better fatty acid profile.
I caution you not to overheat fats, you can normally smell when this happens and they will also tend to smoke. Even the healthiest fats can be converted to 'trans fats' when exposed to high temperatures. Trans fats have been linked to a host of illnesses and medical conditions. Instead butter is best used when melted on top of seamed vegetables or added to home made sauces.
Rather than elimating saturated fat from your diet, focus more on reducing your intake of carbohydrates. Here is a link to a study on why excess carbohydrates raise risk for heart disease-
Tel Aviv University (2009, June 27). How High Carbohydrate Foods Can Raise Risk For Heart Problems. ScienceDaily. Retrieved August 10, 2010, from http://www.sciencedaily.com/releases/2009/06/090625133215.htm
Friday 6 August 2010
My Advanced Flexibility course
I today completed my Advanced Flexibility course which further expands on my qualifications. It was an educational and fun packed day. The course was run by Scott Burton, one of the senior lecturers at WABBA Qualifications. I first met Scott back in 2004 when I did my initial qualifications. His lessons are informative and incorporate a lot of practical lessons to improve the learning process.
I would highly recommend a WABBA course to anyone who is thinking of becoming a personal trainer, their standards are very high and I believe you will learn a lot more from a WABBA course compared to some of the other training providers on the market. Please visit their website for more information- www.wabba.co.uk
One very interesting piece of information i learned today is that once you stretch a muscle to a new range a motion, the benefits only last 11 hours, after which the muscle will return to its original length. So if you are trying to improve your flexibility in a specific are you need to stretch that muscle at least twice a day to see a noticeable improvement. I have unconsciously been doing this with my own flexibility as I practice a stretching routine in the morning upon waking then stretch again after I train in the afternoon.
* Flexibility is an important part of the training as it increases a muscles range of motion which allows for more space inside the muscle to grow.
* It also reduces the soreness post workout (have you ever forgotten to stretch and felt agony the next day?).
* Posture will also be improved if a stretching routine focuses on the tight muscles that are pulling the body out of alignment.
Flexibility is similar to strength in that it takes time to develop it and then plenty of work to maintain it.
Get stretching today.
I would highly recommend a WABBA course to anyone who is thinking of becoming a personal trainer, their standards are very high and I believe you will learn a lot more from a WABBA course compared to some of the other training providers on the market. Please visit their website for more information- www.wabba.co.uk
One very interesting piece of information i learned today is that once you stretch a muscle to a new range a motion, the benefits only last 11 hours, after which the muscle will return to its original length. So if you are trying to improve your flexibility in a specific are you need to stretch that muscle at least twice a day to see a noticeable improvement. I have unconsciously been doing this with my own flexibility as I practice a stretching routine in the morning upon waking then stretch again after I train in the afternoon.
* Flexibility is an important part of the training as it increases a muscles range of motion which allows for more space inside the muscle to grow.
* It also reduces the soreness post workout (have you ever forgotten to stretch and felt agony the next day?).
* Posture will also be improved if a stretching routine focuses on the tight muscles that are pulling the body out of alignment.
Flexibility is similar to strength in that it takes time to develop it and then plenty of work to maintain it.
Get stretching today.
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