There is no substitute for hard work..think that’s true?Hard work will only pay off with good nutrition and a solid game plan of action with your own exercise plan that you’ve made, so make a conscious choice of what you eat & drink, and how many days you workout & definitely take days off to help with your recovery… believe me your body needs that rest & recovery. What was my workout plan like for the past ten days?.... I’ve had just three gym sessions, seriously just three, Here is what I did on Sunday 27th December 2015 Foam roller 15mins back/ legs Woodway curve 1Km sprint walk sprint walk ( 4mins 45sec) Stretch -Glutes hamstrings hip flexors. Rowing machine 30/ 30 interval x 6 at 300 watts A1 Deadlift 70kg 2 sets of 15 reps (2 mins rest between sets) B1 Squat 100kg 3 sets of 12 reps (2 mins rest between sets) C1 Power clean 45kg 3 sets of 6 reps ( 60 seconds between sets) D1 Bulgarian bag 17kg "360 around the shoulders swing” 2 sets of 12 reps clockwise & anti clockwise. *cool down cross trainers easy 3mins From roller 10 mins lower back /quads. I've got a few days off work so I'm pacing myself I don't charge into the gym and try to kick the ass out of every weight I see, I'm also looking forward to the next couple of workouts before the end of the year hopefully keeping injury free. Workout plans can be a bit confusing so another blog on the way to explain the above sequence for those that want to know more of how this structure all works. "TRAIN, EAT, WORK, SLEEP, REPEAT" AND LIFE GOES ON...
It's good to recharge your mind & body spend time with family ( being mindful of overtraining) put my feet up have a look at what’s happened in the past couple of months in terms of my business, my body and all the hard work I have put in with clients on the gym floor, work I have done online for all you nice folk that read my blogs & watch my videos, weigh up my goals expectations & gives thanks that I have the opportunity to do a job that I love and have a real passion for. January is fast approaching & it can be a stressful time in the gym for newbies & regular gym goers alike as frustrations can clearly be seen as so many people get lost lost in translation. You come into the gym raring to go like a Bull who is not going to give two f*cks …but you haven’t been lifting the iron in a long time (or you have, but not really making any real gains) you feel compelled (by the force of the dark Jedi) to just blast it out. Take a step back and a couple of breaths, think about what you really want to do, how can you get a good game plan of action? think about the journey not just the destination make it a S.M.A.R.T GOAL speak to a couple of personal trainers & I’ll guarantee with just these few tweaks your gym experience will be so much better than going alone. Found this blog useful?, then sign up to our newsletter at the top of the page for more! and please comment & share to your facebook page or friends.
‘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"...😇
Magnesium is a lesser known bit of sleep-inducing magic. It’s surprising how few people know about the importance of magnesium for good sleep since it is so effective. It works because magnesium has a calming effect on the nervous system, and if you’re deficient in magnesium, which almost everyone is, you’ll have altered brain function and an elevated sympathetic nervous system. 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.
Experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep. 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. Like the blog?, then sign up to our newsletter at the top of the page for more!
"Holy smoked mackerel on a toasted sesame seed bun not sullied by Homer Simpson ~ It's big Bob no leg Batman!"  Joking aside it's not just chest exercises that will help you increase testosterone. Why is it important? Testosterone is a steroid hormone that helps you increase lean muscle mass and bone density – and beyond simply helping you have a nice body, it’s also crucial for good health! Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis. What can I do? Tip #1: Sprint In one study, testosterone levels increased significantly for people who performed a series of very short (but intense) 6-second sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout. Tip #2: Lift Heavy Stuff! Full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum). You need to do 2-3 full body weight lifting workouts per week to get good testosterone-boosting results. Tip #3: Use Long Rest Periods Scientists have studied the effects of very short rest periods on testosterone and found that longer rest periods of around 120 seconds between sets are better for building testosterone (although you can still build other hormones, such as growth hormone, with shorter rest periods). Tip #4: Use Your Legs In another study that investigated the hormonal response to weight training, participants were split into an arm-only training group and a leg-plus-arm training group. Testosterone increases were significantly higher in the group that added lower body training to their upper body training. If you thought this post was helpful please show your appreciation by clicking the like button, "comment" with constructive input (is always welcome) & “share" the training information with friends, Remember
“People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.” A shower has an expiry date. One Olympic lifting session a month wont make you step on the podium at the Rio Olympics, agreed? many people read a self-improvement book once in a while, and expect permanent results. The drive needs a daily boost as Zig Ziglar used to say. So here's the thing, if you want to get to your health and fitness goals and make your effort really impactful and lasting you need a good plan of action, you go and ask most gym users why they want to train with the Olympic (type) lifts and this will probably be your top answer. "The lifts replicate sporting movement patterns such as jumps and sprints in that they require explosive extension of the ankle, knee and hip (triple extension) together with emphasizing the ability to produce force at rapid velocities". These type of lifts uses the whole body and the skills can be transferred to most sports and activities with great benefits. In terms of flexibility; Olympic type lifts are an awesome way of really improving your range of motion & you have so much to learn to try & improve or perfect your technique it's an ongoing fun process which can be measured in so many ways. Good nutrition is key, so supplementing your diet with Zinc & Magnesium like in the above picture (taken separately in my opinion are a must to add to your daily regime). I've said this before there are no "Wile E. Coyote" Acme ® quick fixes", but what you will see in no time all is your determination to learn & how much enjoyment you will find on that long road ahead. Those of you that want a haven't got access to an Olympic lifting platform or prefer a different challenge & your itching for a good chest workout then check out this blog YOU'LL BE GLAD YOU TRIED THIS COMBO IN THE GYM...I wrote a little while back it's an awesome breakdown in the video & gives you a solid foundation & structure to add to your training. Found this blog helpful? then click the like button, & "comment" with constructive input, you can check out more blogs in the exercise section
How was your lunch today? make sure you eat right, as the relationship we have with food can sometimes sound like this...
"You are the reflection of what you tolerate and mediocrity is the highest form of selfishness. " I recently started working as a Personal trainer at The Peak health club & Spa in Knightsbride which is situated in the Jumeirah Carlton Tower and is owned by the Jumeirah group. Those that follow my Facebook page, or weekly blogs know that I’m a foodie, I’m happy to say that I've eaten about five times so far in different restaurants throughout the Hotel, an example via Instagram post is here. The food and service is amazing, one of my favourite places is the Club room at the Peak health club and Spa, the pictures and video are just a small sample of what is on offer, as the menu changes daily. It's important to get a good assortment of vegetables & fruit in your diet, the more colour on your plate the better, this will help cut down the acid that is produced in your body from daily stress of the 9-5 job and living in a big city like London. Not only does exercise improve your body, it helps your mental function, ~"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," So get off the couch, come down and enjoy a great day out, It's December the season of goodwill is here, so it's an ideal opportunity to treat yourself and a loved one to a fantastic experience, if you want to find out more about daily guess passes or the Spa services you can contact Ben Evans, who is the Membership Sales & Marketing Manager. Your health, It's interesting in the same way like your financial health, it's a reflection of how you have behaved financially in the past, your health and physique is a direct reflection of the lifestyle choices you have made in the past. Once the doorbell is rung, you cannot undo that. If the eggs are scrambled, you cannot reverse that, today you have the choice of making the right decision, your agenda reflects you, it's the clarity you have to move forward to get the body you deserve, the last two feet of freedom is all up to you, and that's about what you choose to pick up in your hand & put in your mouth.
Think about foods to put you in a good mood. Feeling sluggish? slightly off key? Having trouble focusing? Your diet could be at fault. So look to tweak / add or change a few things at a time, nothing drastic & see how you get on for a couple of weeks, keep a food journal & assess how you get on with your daily activities & interactions. Want more? check out the blogs in the fat loss section for some great ideas.
It's clear that what fuel you put into your body will effect your performance. If you want to burn those fat calories & hear them scream you got to fuel your body for what works for you, everyone is different & one size does not fit all.
Curious to know what I have taken before during and after my workout? here it is , feel free to click on the links for more info. 1) Pre workout drink Ronnie Coleman Signature Series Myo-Blitz 2) Poliquin BCAA Excellence 2.0 + Beta Alanine supreme Amount taken? 4 before workout, 4 during workout, 4 post workout ( 12 in total so 6 of each). 3) Insulinomics x2 pills 4) Fenuplex x2 pills 5) Dimm 2.0 x2 Pills Post workout protein shake USN Muscle fuel Anabolic If you want to know more Check out my blogs categories to the right or sign up to the newsletter at the top of the page Below is a couple of screen shots of the full workout & all the exercises, if you like this post & the information provided please like, share & comment. If there are loads of likes & shares I will put a link for a free downloadable full size version of the workout..sound good?
One of the first steps in developing a courageous outlook to life is being able to look at ourselves, our beliefs, attitudes, and patterns. Courage enables us to examine. Examination enables us to choose. Your life is a reflection of what you believe. If you really believe something or someone can stop you, it can and it will. But you already know that. What you may not know is that what you tell yourself about yourself, about your life, about your limitations, you will believe. What you believe is the foundation of what you do and don't do. Check out the "S.M.A.R.T goals" section on my blogs for more direction & ideas, one of them is sure to fit you, start using it today. Like the blogs? sign up at the top of the page to receive our newsletter.
If you like your short intense intervals you will love this popular new piece of equipment, most places like Virgin active Fitness first, Nuffield health, Pure gym ,Third space & smaller health chains all have one, several in fact in my own local. "The Woodway curve treadmill" is self powered by you to generate movement so no electricity, you have to work more so will burn allot more calories, better postural alignment & core stabilisation work, if like me you want to do some sprint training this is a must . By the way I got a top speed of 24.6mph I think with some training I could possible hit 26.5 don’t want to end up on my backside though so going to take my time & improve my Tekkers!. Are you a runner? how do you improve your training? If running works for you & your cardio is consistent / improving, perhaps the weight is coming off & your times are getting better for your say 5k /10k run, your getting nearer to your personal fitness goals, then great stick to it, Most runners I know in the gym will do weight training as they need to be stronger to do better times as mixing it up provides stimulus for change, as does foam rolling & stretching. What about weights? When you are using explosive power (Olympic lifting) time & time again it utilities your cardio, lifting just 30kg above your head (bar 20kg + 5kg either side) requires a lot of energy. This will undoubtedly improve your cardio, if you have not done any of this type of lifting (starting off with a deadlift, moving to squats & progressing to cleans, power cleans & bear complex you are missing out). The same principle applies for this awesome piece of equipment, your balance is totally tested as Bio mechanically it forces you to run better, also your faith that you can complete 1km in the same time you would normally do on a conventional treadmill or running outside is definitely tested. Short Interval sessions can make you faster! Yes that's true, a runner who always runs at a steady pace will only ever be good at running steadily. By steady running you improve your aerobic base, tone-up and often lose weight, but you don’t really get faster. The key to improving your speed is to run at speeds faster than you would race at. However, you can only run at these speeds for small periods of time. This is why you should break up the distance in which you intend running at the faster pace. For example, if you normally go for a steady 5Km run you could change it to 5 lots of 1km efforts, running the 1km at a significantly faster pace than you would if you were running the whole 5km in one go. The important thing about interval running is to pick the pace up and force yourself to increase the leg speed. Then you will need to recover, as you won’t be able to keep it up for too long. The recovery period will vary depending on your fitness level and what type of interval session you are running. Naturally, most beginners will need a lot more recovery than seasoned runners and the longer the interval run, the longer the recovery period will have to be.
I hope you enjoyed the blog, set yourself up for success with small steps. |
“The miracle isn't that I finished. The miracle is that I had the courage to start.” |
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. |
This guy walks into a coffee shop and asks the waitress: "How much is the coffee?" "Coffee is four Euro's the waitress said". "How much is a refill?" the man asked. "Free"!!!!! said the waitress. "Then I'll take a refill"! |  |
I'm not much of a coffee drinker, usually just once in the week and again on a Sunday morning I will have a Mocha.
I have grown to appreciate a good cup, but I think its best to make it yourself, though there are plenty of shops on the way to work that said in the words of "Spartacus Gods of the arena" are very keen to part you of your money from purse,
"By offering you p*ss and claim it fine wine in exchange for your hard earned coin, I beseech you all pass on this offer or wash sh*t from mouth daily" ( i.e Starbucks Costa, Cafe Nero, and the like).
A few point to keep in mind
*Coffee Can Help You Burn Fat ~ Did you know that caffeine is found in almost every commercial fat burning supplement? There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning. Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people.
"By offering you p*ss and claim it fine wine in exchange for your hard earned coin, I beseech you all pass on this offer or wash sh*t from mouth daily" ( i.e Starbucks Costa, Cafe Nero, and the like).
A few point to keep in mind
*Coffee Can Help You Burn Fat ~ Did you know that caffeine is found in almost every commercial fat burning supplement? There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning. Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people.
| *The Caffeine Can Drastically Improve Physical Performance ~ Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat, caffeine also increases Epinephrine (Adrenaline) levels in the blood. This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion. Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel. Given these effects, it is not surprising to see that caffeine can improve physical performance by 11-12%, on average. | |
| *Coffee Appears to Have Protective Effects on The Liver~ Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others. Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue. It turns out coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk. | * Coffee is The Biggest Source of Antioxidants in The Western Diet.~ For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet. That’s because coffee contains a massive amount of antioxidants. In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined. Coffee is one of the healthiest beverages on the planet. Period. *Coffee May Lower Your Risk of Type II Diabetes ~ This is a gigantic health problem, currently afflicting about 300 million people worldwide. It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin, coffee drinkers have a significantly reduced risk of developing type 2 diabetes. The studies show that people who drink coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67%. |
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.
"Calvin: Do you believe in the devil? You know, a supreme evil being dedicated to the temptation, corruption, and destruction of man? Hobbes: I'm not sure that man needs the help." - Calvin & Hobbes. |  |
The three vices #2 Suger. Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary soft drinks.How much sugar is good for me?
Sugars occur naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugars.
Sugars are also added to a wide range of foods, such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods that we should cut down on.
**Remember if its advertised as "low fat or reduced fat" i.e some type of yogurt or drink, then its usually got a much higher sugar content than the original product"
These tips can help you cut down:
*Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children to further reduce the sugar).
*If you like fizzy drinks, try diluting fruit juice with sparkling water.
*Swap cakes or biscuits for a currant bun, scone or some malt loaf with low-fat spread.
*If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether.
Sugars are also added to a wide range of foods, such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods that we should cut down on.
**Remember if its advertised as "low fat or reduced fat" i.e some type of yogurt or drink, then its usually got a much higher sugar content than the original product"
These tips can help you cut down:
*Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children to further reduce the sugar).
*If you like fizzy drinks, try diluting fruit juice with sparkling water.
*Swap cakes or biscuits for a currant bun, scone or some malt loaf with low-fat spread.
*If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether.
*Rather than spreading jam, marmalade, syrup, treacle or honey on your toast, try a low-fat spread, sliced banana or low-fat cream cheese instead.
*Check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version.
*Try halving the sugar you use in your recipes – it works for most things except jam, meringues and ice cream.
*Choose tins of fruit in juice rather than syrup.
*Choose wholegrain breakfast cereals, but not those coated with sugar or honey.
*Check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version.
*Try halving the sugar you use in your recipes – it works for most things except jam, meringues and ice cream.
*Choose tins of fruit in juice rather than syrup.
*Choose wholegrain breakfast cereals, but not those coated with sugar or honey.
Like the post? need a few more tips? check out the Superfood blogs for some ideas, please click the like button & share comments to your facebook page.
"He who has health has hope, and he who has hope has everything".---Arabian Proverb |  |
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.
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.
Holiday shots from Cuba & Freetown Sierra Leone, check out and follow me on my Instagram page Sandmansboy for some more pictures. | |
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..
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..
- Chronic fatigue
- Increased risk of injury in the skeletal, muscular, and nervous systems
- Muscle soreness and tenderness
- Prolonged recovery from exercise
- Impaired muscular strength
- Increased anxiety
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.
If you want some additional help with fat loss then go to my BioSignature section.
The weekend has finally arrived, so It's about that time again to remind you about Fat burning & alcohol, you know daily alcohol consumption will slow or stop your results, the drawbacks are probably going to far outweigh any health benefits.
Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first.
That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again".
So let's recap those calories...
Carbohydrates and Proteins have 4 calories per gram. Fat has 9 calories per gram. Alcohol has 7 calories per gram.
Remember you don't burn any calories from Fat if you have alcohol in your body, zip, zilch, zero, none!.
Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?).
Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.
That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again".
So let's recap those calories...
Carbohydrates and Proteins have 4 calories per gram. Fat has 9 calories per gram. Alcohol has 7 calories per gram.
Remember you don't burn any calories from Fat if you have alcohol in your body, zip, zilch, zero, none!.
Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?).
Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.
Yes you have heard that before & correct it is going to be repeated again.
click "like" if you now acknowledge this!
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"We're so busy watching out for what's just ahead of us that we don't take time to enjoy where we are." - Calvin & Hobbs |  |
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.
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.
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.
The foam roller love it or hate it, DON'T IGNORE IT as you definitely need it to..
•Help you prevent injuries • Keeps you more flexible • Helps you to de-stress
•Helps you perform at your physical best • Improves longevity of exercising
Get on the foam roller & iron out those sore spots.. | |
What is this foam rolling or myofasial release?
Myofascial release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion.
The superficial fascia is a soft connective tissue located just below the skin, it wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, dehydration or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement, it also causes pain, soreness and reduced flexibility and range of motion.
So what does the foam roller actually do?
The foam roller or myofascial release is a body work technique in which a person uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
How will it help me?
Simple: myofascial release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion. so if you want better flexibility spend at least 25-35 minutes a few times a week to get improvements on your mobility. (an example, see the short video below with a beastie ball)
Myofascial release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion.
The superficial fascia is a soft connective tissue located just below the skin, it wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, dehydration or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement, it also causes pain, soreness and reduced flexibility and range of motion.
So what does the foam roller actually do?
The foam roller or myofascial release is a body work technique in which a person uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
How will it help me?
Simple: myofascial release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion. so if you want better flexibility spend at least 25-35 minutes a few times a week to get improvements on your mobility. (an example, see the short video below with a beastie ball)
Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.
• Using a tennis ball is very effective for targeting muscles of the upper back, like the teres major /minor & rear deltiods also hitting trigger points & relieving tension. If you want to get your overall back & legs the Rumble roller is an excellent choice, for deeper specific targeted areas choose The Beastie ball is highly recommended.
Why is it so important?
Fascia also plays an important role in the support of our bodies, since it surrounds and attaches to all structures. These structures would not be able to provide the stability without the constant pull of the fascial system. In fact, our bones can be thought of as tent poles, which cannot support the structure without the constant support of the guide wires (or fascia) to keep an adequate amount of tension to allow the tent (or body) to remain upright with proper equilibrium.
Habitual poor posture over time and repetitive stress injuries has a cumulative effects. The changes they cause in the fascial system influence comfort and the functioning of our body. The fascia can exert excessive pressure producing pain or restriction of motion. They affect our flexibility and stability, and are a determining factor in our ability to withstand stress and strain.
You have nothing to lose and everything to gain by spending some good quality time before & after exercise, the question is are you going to make the time for yourself?.
Since I'm in a generous mood, here is a free download for some foam rolling positions to get you started click here
• Using a tennis ball is very effective for targeting muscles of the upper back, like the teres major /minor & rear deltiods also hitting trigger points & relieving tension. If you want to get your overall back & legs the Rumble roller is an excellent choice, for deeper specific targeted areas choose The Beastie ball is highly recommended.
Why is it so important?
Fascia also plays an important role in the support of our bodies, since it surrounds and attaches to all structures. These structures would not be able to provide the stability without the constant pull of the fascial system. In fact, our bones can be thought of as tent poles, which cannot support the structure without the constant support of the guide wires (or fascia) to keep an adequate amount of tension to allow the tent (or body) to remain upright with proper equilibrium.
Habitual poor posture over time and repetitive stress injuries has a cumulative effects. The changes they cause in the fascial system influence comfort and the functioning of our body. The fascia can exert excessive pressure producing pain or restriction of motion. They affect our flexibility and stability, and are a determining factor in our ability to withstand stress and strain.
You have nothing to lose and everything to gain by spending some good quality time before & after exercise, the question is are you going to make the time for yourself?.
Since I'm in a generous mood, here is a free download for some foam rolling positions to get you started click here
Like to learn some advanced foam rolling techniques? get some Personal Training sessions with myself, click here to find out more
To increase power, strength and mobility, adding even a few minutes of plyometric training to your usual routine can add intensity to your workouts while building more power and strength in the legs.
Plyometrics are quick, explosive types of movement that can help you burn large amounts of calories in minimal time while also strengthening your muscles.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
Like to do some Personal Training with a difference? start training with myself, click here to find out more
Some people avoid avocados due to their high fat content. Most of us know by now that avocados have the kind of fat that actually help you lose weight.
Avocados are brimming with essential nutrients, including potassium, B-vitamins and folic acid. They also act as a so-called nutrient booster; when eaten with other foods, avocados enable the body to better absorb cancer-fighting nutrients, such as carotenoids, found in vegetables that include spinach and carrots.
Still not convinced?
Eating avocados has been shown to lower cholesterol levels and they are a rich source of monounsaturated fatty acids, including oleic acid, which offers significant protection against breast cancer.
The potassium content in avocados regulates blood pressure and helps guard against heart disease and strokes, as well as aiding digestion and helping the body flush out toxins.
The combination of B6, C and D, riboflavin and manganese found in avocados helps maintain a strong immune system. They are also a good source of vitamins A and E, which help protect against cancer. Avocados are high in omega-3, which reduces the risk of heart disease and lecithin, a type of fatty acid crucial for healthy nervous tissue.
Yes. Avocados are naturally high in fat, but it is mostly healthy, monounsaturated fat that is essential for plump, youthful skin. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion.
Still not convinced?
Eating avocados has been shown to lower cholesterol levels and they are a rich source of monounsaturated fatty acids, including oleic acid, which offers significant protection against breast cancer.
The potassium content in avocados regulates blood pressure and helps guard against heart disease and strokes, as well as aiding digestion and helping the body flush out toxins.
The combination of B6, C and D, riboflavin and manganese found in avocados helps maintain a strong immune system. They are also a good source of vitamins A and E, which help protect against cancer. Avocados are high in omega-3, which reduces the risk of heart disease and lecithin, a type of fatty acid crucial for healthy nervous tissue.
Yes. Avocados are naturally high in fat, but it is mostly healthy, monounsaturated fat that is essential for plump, youthful skin. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion.
So what are you waiting for?, lets get stuck in...
Food tip: Mix up those salads & make it more memorable!
It's great getting some colour on your plate, this is a quick & easy meal to prepare, all items can be purchased at Waitrose & I'm sure many other good supermarkets as wel!.
1) Octopus with lemon & mixed herb (deli counter)
2) King Jumbo prawns (deli counter)
3) Caesar salad self contained pack, in the fruit & veg section.
Try it yourself & let us know how you get on!.
* Eat Salads for the Fiber
* Add Salads for the Health Benefits of Fruits and Vegetables
* Choose Salads to Get Smart Fats
* Pick Salads to Cut Calories and Increase Satisfaction
It's hard to believe that something we can't even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.
If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables.
Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
So having a salad a few times a week really is a big boost to your health.
1) Octopus with lemon & mixed herb (deli counter)
2) King Jumbo prawns (deli counter)
3) Caesar salad self contained pack, in the fruit & veg section.
Try it yourself & let us know how you get on!.
* Eat Salads for the Fiber
* Add Salads for the Health Benefits of Fruits and Vegetables
* Choose Salads to Get Smart Fats
* Pick Salads to Cut Calories and Increase Satisfaction
It's hard to believe that something we can't even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.
If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables.
Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
So having a salad a few times a week really is a big boost to your health.
Want some help 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.
"Are you afraid of a bit of hard work?, there are plenty of variations of drop sets, doing this type of workout is a sure fire way of testing you in the gym & gaining lean muscle (hypertrophy). By stripping off weight and continuing the set, you cumulatively recruit more and more "reserve" muscle fibers".
In the video my client is doing a “controlled x 5 descending drop set with reduced rest time" Julian's one rep maximum lift on the bench press is 111kg/ 244lbs. His Body weight is 70kg so 158% body to weight ratio lift is awesome!.
How do you match up to these stats?.
In my experience of Personal training desk bound city type of clients, they can on average lift 70% - 110% (males) of body weight to lift ratio & around 40% - 90% (females) of body weight to lift ratio)
*We take 70-75% of that lift & giving him 5 drop sets including the bar (open chain exercise) Finishing off with 1x set of 10 press ups on the floor (closed chain exercise)
6 full sets in total.
*80kg would be 72.% of his "One rep maximum lift"
*So that's 4x 5kg + 4x 2.5kg on each side + 20kg Bar makes 80kg. We are going to do 10 repetitions descending drops (taking off 15kg in total, that’s 5kg+2.5kg each side, so a reduction of 18.75% each set) also 5 seconds recovery off each set.
1) 80kg. 20 seconds rest
2) 65kg. 15 seconds rest
3) 50kg. 10 seconds rest
4) 35kg 5 seconds rest
5) Bar (20kg). Strip quick as you can, no rest
6) press up 20 seconds rest
Drop sets hit the "stubborn" muscle fibers "deep down," causing growth that normally couldn't be achieved by stopping after a single set of six to twelve.
You can do this with lots of other equipment & different muscle groups but train when the gym isn't crowded so you have say a Dumbbell rack to yourself.
Drop setting isn't practical in a crowded gym, nor is it proper gym etiquette to hog three or four sets of dumbbells all to yourself for 15 minutes .
Interestingly when it comes to the use of intensity techniques and training past failure, there is a pain threshold you have to break through. Not everyone responds well to this, one thing is certain you will want to do this kind of workout again
How do you match up to these stats?.
In my experience of Personal training desk bound city type of clients, they can on average lift 70% - 110% (males) of body weight to lift ratio & around 40% - 90% (females) of body weight to lift ratio)
*We take 70-75% of that lift & giving him 5 drop sets including the bar (open chain exercise) Finishing off with 1x set of 10 press ups on the floor (closed chain exercise)
6 full sets in total.
*80kg would be 72.% of his "One rep maximum lift"
*So that's 4x 5kg + 4x 2.5kg on each side + 20kg Bar makes 80kg. We are going to do 10 repetitions descending drops (taking off 15kg in total, that’s 5kg+2.5kg each side, so a reduction of 18.75% each set) also 5 seconds recovery off each set.
1) 80kg. 20 seconds rest
2) 65kg. 15 seconds rest
3) 50kg. 10 seconds rest
4) 35kg 5 seconds rest
5) Bar (20kg). Strip quick as you can, no rest
6) press up 20 seconds rest
Drop sets hit the "stubborn" muscle fibers "deep down," causing growth that normally couldn't be achieved by stopping after a single set of six to twelve.
You can do this with lots of other equipment & different muscle groups but train when the gym isn't crowded so you have say a Dumbbell rack to yourself.
Drop setting isn't practical in a crowded gym, nor is it proper gym etiquette to hog three or four sets of dumbbells all to yourself for 15 minutes .
Interestingly when it comes to the use of intensity techniques and training past failure, there is a pain threshold you have to break through. Not everyone responds well to this, one thing is certain you will want to do this kind of workout again
Like to do some Personal Training with a difference? start training with myself at the Andaz health club Liverpool st, just drop me an email me at sallieu@mac.com
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