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
Taking supplements can be a minefield, as a Personal Trainer one of the qualifications I have done is the “Poliquin BioSignature modulation”
This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone) after that we can look at tweaking your diet & maybe adding one to three supplements to help you get to your fitness goals.
Obviously taking the right supplements is crucial as is eating the right food at the correct time of day.
If you want to know more you can go straight to this link & check out "BioSignature" for more info.
A couple of the supplements I talk about are below "EPA-DHA + L-Carnitine". Great combination for fat burning..provided you also do the hard work in the gym.
EPA-DHA (fish Oils) Which are two types of omega 3 fatty acids which are found in the cold water fish.
L-Carnitine (an amino acid) which is available in the following food sources: red meat, diary products, avocado, and tempeh.
Licorice supreme: This aids support for cortisol metabolism,and is a great supplement to use in the evening to help with stress. check out the Biosignature section for more & why you should get your BioSignature done.
What are your thoughts? do you need help your with your diet and supplements? email me for more info, then sign up to our newsletter at the top of the page for more!
Fit tip : Break down the big picture, look again and ask what else does this mean, be empowered by your emotions, choose to see everything and make it work for you, look at everything & remember the good & the bad mindset is on the same shelf, the questions you ask yourself determines what you think about and what you think about determines how you feel and ultimately this process is entirely up to you.
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the health & fitness journey, so that you don't filter & magnify any negatives as a totality of all your hard work.
It's good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
When you break it down like this, there is so much more you gain & learn heaps more about yourself,
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It always seems to be the season of goodwill, plenty of office parties, the good life & the happy life ..you got to find the right balance right? So let's put a question to you.. what are you planning on having for dinner tonight?
We can look at it this way, keeping in mind all of the above, the last two feet of freedom we have is in our own hands, that is, your arm picking up that piece of food or drink & consuming it, think for a minute, does it serve you ? Is it right for this moment, or think about the long term?.. am I sweating the small stuff or do I change either my perception , procedure or behaviour in regards to my health & diet?.
Short story .. Something to think about..
A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.
The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.
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The professor next picked up a box of sand and poured it into the jar.
Of course, the sand filled up everything else. He asked once more if the jar was full..
The students responded with a unanimous ‘yes.’
The professor then produced two Beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand.
The students laughed..
‘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"...😇
I regularly use Ubermag Plus Px with L-Tryptophan with awesome results, I can honesty say this is a must for anyone working long hours and want to better manage their stress levels.
Research supports taking magnesium for sleep. By adding magnesium to the diets of people who suffered from poor sleep, the participants slept significantly better, and they had a decrease in sympathetic nervous activity, which is an indicator of stress and arousal.
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The amount of sleep a person needs changes during their life, from just after being born to older age:
•Infants require about 16 hours a day
•Teenagers need about 9 hours on average
•Most adults need 6 to 9 hours a night for the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day
•Women in the first 3 months of pregnancy often need several more hours of sleep than usual
Fitting everything into an already overcrowded day can be like trying to jam a pizza box into a garbage bag. It may fit, but something got to give.
Much of the time, what’s giving is sleep. Instead of sacrificing a good book, a favourite television show, or a few extra minutes of social networking, people have found a way to stretch their days by stealing from their nights.
Tips for better sleep
•Go to bed and wake up at the same time every day — even on the weekends!
•Exercise regularly. Try to finish exercising at least five to six hours before bedtime.
•Don’t eat a lot close to bedtime. Food can give you a burst of energy.
•Avoid bright lights right before bed, including the ones that come from the TV or the computer. Sleep in a dark room. •Darkness tells your body it’s time for sleep.
•Sleep in a slightly cool room. If you can't control the temperature, try using fewer blankets or dressing lightly.
•Follow a bedtime routine. If you do the same things each night before bed, your body will know it’s time for sleep. Take a •warm bath or shower. Or drink a glass of milk.
•Wake up to bright light. Light tells your body it’s time to get up.
•Listen to your body. If you’re feeling tired, go to sleep. If you can’t fall asleep within 20 minutes of going to bed, get up and do something else until you feel sleepy.
•Avoid caffeine. That means cutting back on coffee, soda, chocolate, and energy drinks — or at least trying not to have any late in the day.
•Don’t nap for longer than 30 minutes or take naps too close to bedtime.
•Don’t stay up all night studying. Try doing a little each night instead. If you pull an all-nighter, you may be too tired to do well on your test.
•Set aside time to relax for about an hour before bed. Turn off your cell phone and your computer! If your tasks have you worried, write them down to get them off your mind.
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Have you been on a Boris Bike lately? (Santander cycle hire bike).
You've probably seen plenty of posts about the Boris bike, those that are not from London it's nicknamed after the Mayor of London "Boris Johnson"
Great way to get around town & It's free for the first 30min of every journey!
If you don't fancy paying a few hundred quid & buying your own bicycle, having to park it everyday & pay for maintenance & extras. You can always hire a bike & not have to worry about the usual things like security , fixing a flat tire, & storage at home,
It's quick & simple using your credit or debit card, to get a bike from hundreds of Bike docks in central London.
Want to know more about the Santander cycle hire scheme? just click on the link, one last thing its not a Ferrari it's a "Boris Bike" It's a solid, heavy & sturdy bike with three gears, decently comfortable & great for getting you to A-B.
If you're going to be a regular user of the bikes, like a journey to and from work & not just a casual one on the weekend, consider registering online & get your own key.
Why? Get your own key for quicker bike access (there's a one-off £3 fee per key)
Frequent users can save money with yearly bike access for £90 - that's 25p per day
Or you can still choose 24-hour bike access for £2 or 7-day bike access for £10
Ride carefully & sensibly.
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.
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.
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.
It's no joke really, in the last 20 years there has been a huge increase in the amount of Estrogen in men. Testosterone and estrogen are actually very closely related in the body. A look at their chemical structure reveals only subtle differences. Yet, the differences of the effects of these two hormones on the body are substantial.
Most of us know we unwittingly get synthetic estrogens (endocrine disrupters) from plastics like BPA, petroleum based products, detergents, cosmetics, furniture, carpeting, thermal receipts and on our food from agriculture chemicals like pesticides, herbicides and fungicides (a good reason to buy organic). But we also get a lot of “natural” estrogens from foods we may eat every day.
“Healthy” foods like flax and soy may have more estrogen than you think. Legumes like chickpeas (garbanzo beans) red beans, black-eyed peas, green peas and split peas are also estrogenic.
How about the “healthful” seeds we think of as mingled in trailmix? Sesame and sunflower seeds are among the highest of all estrogenic foods. While their seeds are not a staple of most people’s diets, their oils are widely used in processed and prepared foods, so do think about what you eat, & definitely cut out those processed ready meals.
Are you concerned from any of the list of 10 points below?
*Low Sex Drive
Testosterone plays a key role in libido (sex drive) in both men and women.
*Difficulty Achieving Erection
Testosterone stimulates a man’s sex drive — and it also aids in achieving an erection. Testosterone alone doesn’t cause an erection, but it stimulates receptors in the brain to produce nitric oxide
*Low Semen Volume
Testosterone plays a role in the production of semen, which is the milky fluid that aids in the motility of sperm. It’s pretty simple: The more testosterone a man has, the more semen he produces.
Testosterone plays a role in several body functions, including hair production.
*Fatigue & Lack of Energy
Men with low T have reported extreme fatigue and a noticeable decrease in energy levels.
* Loss of Muscle Mass
Because testosterone plays a role in the building and strengthening of muscle, men with low T might notice a decrease in both muscle mass and strength.
*Increase In Body Fat
Men with low T may also experience increases in body fat. In particular, they sometimes develop “gynecomastia”, a condition in which they develop enlarged breasts.
*Decrease In Bone Mass
The thinning of bone mass (osteoporosis) is often thought of as a condition that women experience. However, men with low T can also experience bone loss because testosterone aids in the production and strengthening of bone.
Women often experience changes in mood during menopause, when their levels of estrogen drop. Men with low T can experience similar symptoms. Testosterone influences many physical processes in the body. It can also influence mood and mental capacity.
Not looking your best with the above can have a huge detrimental effect on your confidence.
Want some help?, 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.
Whether you go by yourself /phone a friend or get an awesome session with your P.T put your heart into it. Bring your iPod with some inspiring tunes, immerse yourself in that hour, when you finished that workout & you've left that sweat on the floor, you'll want that feeling again..& again..& again.
In the midst of hate, I found there was, within me, an invincible love.
In the midst of tears, I found there was, within me, an invincible smile.
In the midst of chaos, I found there was, within me, an invincible calm.
I realized, through it all, that…
In the midst of winter, I found there was, within me, an invincible summer.
And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger – something better, pushing right back.
What happens to our physiology after exercise is called "E.P.O.C" Excess post-exercise oxygen consumption, it results in an increases in your metabolism & helps your body burn fat. How much fat you burn & how long for depends on what exercise you do & what food you choose to use to refuel.
Leave it all in the class and in that time "create a vision of who you want to be & race towards that.
Most of us think we are stuck in high school, fearing what others think of us, not taking risks, most people make a habit of designing there lives around what other people think of them.
Leave that habit behind. Emerson said "why should the way I feel depend upon the thoughts of someone else's head?"
How you act is who you become, doing the character is who we become.... just truly believe in that hour "The pain is temporary but pride is forever" with your sweat on the floor, you prove one thing to yourself as you left your comfort zone, you fought a good fight, you kept the faith and finished the race.
Excess post-exercise oxygen consumption "E.P.O.C" kicks in, more for some than others, you see the more muscle mass you have, the better your body will be at burning fat all day long. "Ladies this includes you as well, so don't be afraid of hitting the weights".
Think of it like this, you take a trip in your car, when you get to your destination you switch off the car, however your car’s engine stays warm for some time as it gradually cools to a resting temperature. Once a workout is over its a similar situation with your body as you now go about your daily routine, your body’s metabolism can continue to burn more calories then when it's at complete rest & as bonus those calories are going to come predominantly more from fat!.
Working out & eating meat/ protein although great unfortunately has the tendency to raise the acid levels in your body, Ideally you want to be as alkaline as possible, so if you take an evening spin class get your greens in & replace your simple carbs with vegetables.
Along with personal training I teach one class a week in Knightsbridge, a suggestion when you cycle or do a spin class, get yourself a decent pair of shoes I use "Pearl Izumi cycle shoes & padded cycle shorts". Get organized come prepared to work out hard & make it happen, when you invest in a little equipment, your making a firm commitment, so get your money's worth & make your fitness goals happen!.
Found this blog interesting? please like & share, if you want to know more about your own FAT burning zones check out my Metabolic testing service
Your farts probably have more calories than what's on this plate!, solution eat sensibly & work out hard!
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.
Now your "Grey matter" with all it's wants, needs thoughts & insecurities does not get to decide how many calories your body requires (as a baseline) although you think you do.
Your brain usually screws that up one way or another with your wants needs & desires, advertising fads or what "big George" says in the gym, Joey Essex or another numpty on that show that talks cods wallop & thinks the Moon & the Sun are the same planets.
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.
There is 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.
Your in control ...I love my food , I love my body, I love working out! ~SA .
However you got to be smart, "beasting yourself" for extended periods & not refuelling or over training can have an adverse effect on your body,
Cortisol can get get released into the body breaking down muscle & using the muscle as a fuel source causing you to go into a "catabolic state", as a result of that your body gets better at storing more fat usually around the thighs, love handles & abdominal area....
"Johnny come lately" pay attention the gym is not just a January quick fix...Cortisol is normally present in the body, at higher levels in the morning, and at its lowest at night. If your'e the type gets up in the morning without grumbling just before your alarm goes off then your levels are probably nice & high, if you snooze a few times & curse that you're not getting enough sleep then you've probably got low levels of cortisol in the morning..not good)
Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol do have some positive effects though.
While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event.
Increased abdominal fat, is associated with a greater amount of health problems than fat deposited in other areas of the body.
You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place.
In terms of exercise after you've done 35-40 minutes of weight training this is the time to do Interval training.
This is a type of workout that alternate high-intensity levels with lower-intensity, an example of this is using the "Concept 2 Rowing machine" & doing 30 seconds of work followed by 30 seconds of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals, this can be set up very easily on the rowing machine & keeps going till you stop, it's a great way of burning fat & keeping the dreaded "stress hormone" Cortisol at bay.
Here are a few exercises that you can do intervals with ...
1) Shuttle Runs.
Get 6-8 x risers that you normally find in your gym studio & stack them up, pick a nice distance say 12-15 meters away, Find a pace that suits you & run / jog & collect one riser back to the starting position repeat till all risers are stacked up, time how long it takes you to complete the set, (say it takes you 1:30 sec) rest using that said time & repeat.
2) Boxing intervals
Boxing Base lift.
Great overall body exercise, if you got one of these in your gym then try this out. grab the upright part pull out from the base, then put on the floor, pause pick back up & put back in the base, see how many times you can do that in 1minute, then rest for up to 2 minutes & repeat.
Rowing machine Intervals
As stated before.. get on the "Concept 2 Rowing machine" & do 30 seconds of work followed by 30 seconds
of rest, keeping your watts very consistent for say 200 watts for 12-15 intervals. keeping the stroke rate to only 12 strokes in 30 seconds
Spin bike or Upright bike
B.O.S.U side step
15 steps each side in 30 seconds, rest on top of the ball for 30 seconds & repeat for 4-8 repetitions, this is very hard but very rewarding, will post a video on this, to show you how to do it correctly, so please look out for it in the video section.
Found this article useful? ... please feel free to "like/ share" or post your comments because they are much appreciated many thanks.
I LOVE TO HELP WITH FITNESS TOPICS, IF YOU WANT TO KNOW JUST ASK A QUESTION , PLENTY TO CHAT ABOUT , SO PLEASE "LIKE COMMENT & SHARE" THE KNOWLEDGE