For me tonight it's the Stir fry, but this can change , depending on what type of activity / workout I have planned the next day. Your (RMR) Resting metabolic rate is very important, that's the baseline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain. (RMR) is different for everyone. The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients. What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available. So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires. Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products! Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving. So think about what you eat when you eat it & what it's going to do for you short term & in the long run. Your in control ...I love my food , I love my body, I love working out! ~SA. Found the post useful? need some tweaks with your diet?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
When it goes pear shaped & you're in need of fix from personal experience there is non higher in my book than Torben. Sometimes you get a good run of being injury free & fit and be able to do the daily tasks we take for granted you also get to enjoy working out in the gym & getting the body you want. I have been a bit crook of late with a trapped nerve in my hip area ( Sacroiliiac joint, left side) giving me a referral pain down my leg to the back of my knee so decided to go see my Osteopath Torben Hersborg @ The Central London Osteopath & sports injury clinic near Old st on Tuesday 16th February. I know a from experience a few treatments & some stretch work at home it's only a matter of time before I am back to my normal self.
Who does Torben and his team treat. Osteopathy is used by people of all ages who suffer from pain, tackling complaints ranging from sports and work-related injuries to arthritis, sciatica and migraine. Torben also treats top Athletes like Current Olympic 100m & 200m Champ & world record holder Usain Bolt, Former world No1 tennis star Caroline Wozniacki, our own former Olympic champion Christine Ohuruogu, world 100m champion Yohan Blake, & many many more Athletes who come over especially to see Torben & get treatment from his center, but it's not a one man team because his center also includes * PHYSIOTHERAPY * ACUPUNCTURE * SPORTS MASSAGE* PODIATRY & ORTHOTICS * CRANIAL OSTEOPATHY * NATUROPATHY * YOGA AND YOGA THERAPY * SHIATSU - THE JAPANESE MASSAGE * PREGNANCY MASSAGE - PRE AND POST NATAL* REFLEXOLOGY For a full list of services its best to checkout their website Central London Osteopathy and Sports Injury Clinic What does Torben and osteopathy actually do? The osteopath's role is to alleviate pain and improve the patient's function and mobility, Osteopathy is a form of homeopathic medicine which treats the body’s musculoskeletal system by treating not just the symptoms of the patient, but looking for the root cause of their medical problems. It promotes complete body health by diagnosing and treating the muscles, tendons and joints with the goal of improving the circulatory, lymphatic and nervous systems. The therapy is a distinctive whole body approach that balances all of the body’s systems to provide overall positive health. It utilises nutrition and lifestyle modifications rather than medications and surgeries to effect changes in a person’s health. Many osteopaths have specialties in paediatrics, internal medicine, family medicine or gynaecology. The holistic approach of osteopathy is well recognised and accepted world wide. The philosophy of osteopathy is based, in part, on the belief that the body has a built-in self-regulatory system and is able to repair itself. Osteopaths are of the opinion that the movement of body fluids is critical to health maintenance and that nerves play and important part in this body fluid movement. I always write from the heart, using my own experiences, giving my own opinion, keeping it real, If you thought this post was helpful please click the like button "comment" with constructive input (is always welcome) & “share" the training information with friends, Remember
What's for dinner tonight, top or bottom?. For me tonight it's the top one, but this can change , depending on what type of activity / workout I have planned the next day. Your (RMR) Resting metabolic rate is very important, that's the baseiline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain. (RMR) is different for everyone. The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients. What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available. So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires. Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products! Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving. So think about what you eat when you eat it & what it's going to do for you short term & in the long run. Like the blog? check out the S.M.A.R.T goals section for more and just remember be yourself, but the best version, Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb.
‘Now,’ said the professor as the laughter subsided, ‘I want you to recognize that this jar represents your life. The golf balls are the important things—-your family, your children, your health, your friends and your favourite passions—-and if everything else was lost and only they remained, your life would still be full. The pebbles are the other things that matter like your job, your house and your car.. The sand is everything else—-the small stuff. ‘If you put the sand into the jar first,’ he continued, ‘there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness. Spend time with your children. Spend time with your parents. Visit with grandparents. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and mow the lawn. Take care of the golf balls first—-the things that really matter. Set your priorities. The rest is just sand. One of the students raised her hand and inquired what the Beer represented. The professor smiled and said, ‘I’m glad you asked.’ The Beer just shows you that no matter how full your life may seem, there’s always room for a couple of Beers with a friend. I always write from the heart, using my own photo's giving my own opinion, keeping it real, have fun, look after yourselves, and remember if you come & see me, keep in mind I'm a Personal trainer not a Jedi knight, I don't perform miracles..though I do try as "the force is strong in this one"...😇
Exercise is a beautiful thing, that endorphin rush, it's an unmistakable feeling surging through your body, it's something you just can’t buy & despite the misconception it's yours at any age, its never too late to start up.It's all about your will power, whether you do a class and immerse yourself with the energy of other members & the thumping music and an awesome instructor, or you go it alone on the road with your favourite Nike or Ascics gel Kayano running shoes, with just your thoughts for company and a strong desire pushing you forward towards your goal, knowing when you finish, IT'S ON YOUR TERMS, because you’re going to do it like a boss. That's just it though, "A Boss" knows when to take a seat, rest up, recover get the nutrition in the body, and look at the bigger picture & see the whole process of the journey & enjoy it, not just the destination, for you know life has a habit of throwing some strange curve balls at you when you least expect it.
You got to rest up & eat well, We talked before about S.M.A.R.T goals so if your goal is to loose weight, you may want to start your meals with a green salad to Get Smart Fats, Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables appears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables. Then we can take a look at your recovery this is so important if you check out a previous blog post “The importantce of making a smoothie” you’ll see the kind of week that I have, and how many Personal training sessions I did and extra spin classes I took, what I can add to that is I had a couple of ice baths & good amount of magnesium in the evening before bed & in particular Ubermag Plus Px ( if you want a good nights sleep & reduce your stress look no further). So the aim of this blog is just to get you to look up, take a little step back, see what's going on and what you're doing effectivly, tweak one or two things if necessary, so that you move forwards towards your goal, some common symptoms of overtraining include..
Check out the blog posts under STRESS there are loads of helpful insights, so please read a few & if you find useful like, share & comment!, have fun ~SA.
Life as a Personal Trainers is great, it's very rewarding in many ways to both my clients myself and those around me who share that passion, if you're not careful though you can get really drained & feel like the vampires victim.Why do so many people consume healthy smoothies on a regular basis?, well I just had a busy week in the gym with 18x Personal training sessions 2 x BioSignature Assesments 4 x workouts myself and racked up teaching an unusual 4x spin classes in the week, as usually I have just one regular class on a Thursday in Knightsbridge & from time to time cover for a good friend in the City, so flexibility of an extra meal is really important & added to that is optimal nutrition. What are the benefits? Natural fat Loss • Increased Consumption of Fruits and Vegetables • Healthy eating education • Quick and easy • Easy Digestibility and Nutrient Assimilation • Antioxidants • Increased Energy • Kids like smoothies • Mental Clarity and Focus • Strengthen your immune system • Meal flexibility • Increased Fiber Intake • Empowerment • Clearer Skin • Reduce Cravings • Alkalizing • Delicious • Build muscle and improve athletic performance Nutrition is a key element to getting the right work life balance , you also have to put your hand up as a Personal trainer if you want to be taken seriously and retain your clients for longer periods than the initial sign up, looking aesthetically pleasing on the eye, having great energy & focus in that hour your client is paying you for is a pre requisite & not a bonus, that is if you want to have longevity & make a career in the health & fitness industry, that alone for sure won't keep you there, but it's one of the cornerstones you need to plant for your solid foundation. So as you can see below, this is how last week looked for me. I am normally up 1 hour & 15 mins before my first client, Breakfast is key as it sets you up for the day, those of you that know & follow me on my Facebook fitness page know all about breakfast being the most important meal of the day, if you want to catch up just check out the breakfast blogs. Lunchtimes I try and eat roughly the same time everyday occasionally this moves a bit, however you just have to go with it, as that's the nature of the job so adjust as you go. In regards to Personal Training sessions, some are more demanding than others & you can be physically more hands on depending on the type of client you have, an example of that is assisted stretches or doing drop sets removing weights or Boxing, showing the teaching points to Olympic lifts like the power clean & Snatch require you to walk the walk as you talk the talk!. Having a smoothie for me is vital, as you're going to see from the video below I put in a whole array of ingredients, the fun of it is finding out what works for you & what do you actually need in your daily routine to have a better productive day, I suggest you try a few of these, change it up a couple of times in the week, I highly recommend the NutriBullet ( there is a great video on this link) . Also if you like to Juice I've been using the Jack LaLayne power juicer for years they now, they have an express version at a really good price so take a look. Ingredients in the video for you try out, simply click on the name to take you to a separate link, for the Avocados, Nuts and seeds + coconut water try shopping at Planet organic or Wholefoods market. • Baobab • Moringa • Cacao nibs • Magni food Intense berries • Natures living superfood • Poliquin L-Glutamine powder. D.O.M.S is residual pain and stiffness in the muscles that occurs the day or two following exercise. |
“Take a Zinc supplement"! After a workout a great way of keeping D.O.M.S at bay (Delayed Onset Muscle Soreness) is to use a Zinc supplement and drink plenty of water to replace /top up what you lost in your workout. Zinc is involved in numerous aspects of the body’s vital processes and most people are chronically deficient in this vital mineral. It is an active agent in our body’s ability to metabolize food and nutrients. Zinc is also crucial for the health of the human immune system. It aids growth through its role in protein building and synthesis, and is therefore particularly needed in pregnant and lactating women It also plays a role in the body’s ability to heal itself after an injury. Zinc keeps our sense of smell in proper function, and is commonly linked to healthy eyes, skin and hair. What is more, we must be sure that we get enough of it in our diet, as well as from zinc supplements, as the body does not naturally have a zinc storage system. | |
Taking Zinc will really help with your recovery, I use "UberZinc Px" by Poliquin.
It has two very distinct forms of zinc, namely Zinc Orotate and Zinc Aspartate, which can be readily absorbed by the body. This is a key supplement to take, whether you're training with weights or not.
That's not the only thing its good for, click here and check out the link for "The top 10 benefits of Zinc", it's a great article.
It has two very distinct forms of zinc, namely Zinc Orotate and Zinc Aspartate, which can be readily absorbed by the body. This is a key supplement to take, whether you're training with weights or not.
That's not the only thing its good for, click here and check out the link for "The top 10 benefits of Zinc", it's a great article.
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