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5 Essential Pieces of Gear For Workouts on the Go

We appreciate that many of our clients have busy lifestyles, from business to family commitments. Hence, we are entirely flexible and work to your schedule, to ensure you can still work out and be healthy on a time budget.

However, some of you may also want to get a good workout in whilst out of town, be it on a business trip or family holiday. With that in mind, we have put together a handy list of equipment you can use to work out whilst on the go. Many of these pieces of equipment are great for even squeezing a workout in whilst in your hotel room and are easy and small enough to put in your carry-on or car!

  1. Resistance Bands

Resistance bands are excellent pieces of lightweight and affordable equipment. Honestly, we cannot recommend them enough! Even if you are in a small hotel room, you can add some effective resistance to your workouts; from squats to leg extensions to push-ups, they are a super simple addition that will work wonders.

  1. Skipping Rope

Even you’re planning on squeezing in a good cardio workout whilst travelling, a skipping rope (or jump rope) will be your best friend. They’re excellent for a quick 10-minute session that will be effective for burning calories. You may want to take it outside if your hotel room floor isn’t particularly noise absorbent though! Also keep in mind that skipping exercises are particularly impactful on your joints. Make sure to include a good warm-up and cool-down period to keep your workout effective and safe.

  1. Kettlebells

Portable kettlebells that you can fill with water or sand are great additions to your travel equipment. They can deflate for easy packing and mean you can take your kettlebell routine wherever you go. Kettlebell workout on the beach, anyone?

  1. Yoga Mat

A travel-size yoga mat will take up very little room in your suitcase. They’re lightweight, foldable and will ensure you have a practical and comfortable space to work out. There are plenty of free yoga instructional videos out there to pop on whilst you unwind.

  1. Apps

It goes without saying, but apps don’t take up any additional space in your suitcase! Make sure to install your favourite workout apps and streaming services. Even if it’s just for streaming music whilst you work out, or watching instructional videos, apps are a must. You can even check up on your progress on the Go-Fit app!

4 Awesome Exercises for Abs and Core Strength

Core strength is a vital part of overall fitness, and can be considered as a long-term investment in your health and well being. It will be of benefit to you and your body no matter your age, so there’s really no reason not to work on improving your overall core strength and abs. We have a fantastic routine that is geared toward your abdominal muscles and also giving your core a serious workout. What’s even better is that it can be performed anywhere you feel comfortable, as it doesn’t require any particular equipment or even weights.

The routine itself is quite basic, but when executed correctly and with good form, it is a really effective workout. Ideally you should perform the 4 exercises back to back with a one minute break before completing the round again. 4 complete rounds will result in a really good ab and core strength workout.

1. Hanging Leg Raises

This exercise will test your abs as well as help strengthen your upper body, including your arms, shoulders and grip strength.

  • Start out with a good grip on a bar, with both of your arms extended fully, shoulder width apart
  • Here comes the hard part – raise your legs in front of you before lowering them under control. Ensure that the rest of your body is stationary and avoid swinging your arms, hips or legs in order to trigger those stabilising muscles!

2. Side Plank

This movement tests multiple muscles simultaneously and is great at targeting your core, your internal and external obliques. What’s vital is that you maintain correct technique whilst holding the position. It may be the case that you can only hold for 10-15 seconds whilst starting out, but as you become more regular with the exercise that this time increases.

  • Start by lying on your right side. Place your left foot on your right foot, whilst keeping your legs straight
  • Keep your below directly under your shoulder before slowly lifting yourself up and spreading your weight across your body onto your right leg and right arm
  • Whilst performing movement, engage your core. Be sure to avoid pushing your hip too far forward or back – you want to keep your body in a nice straight line
  • Keep the position held correctly until failure, before slowly and gently relaxing
  • Repeat the movement for 5 total cycles
  • Post-exercise stretching will help oxygenate your muscles

3. Reverse Curls

A great exercise that uses body-weight, the reverse curls will help keep your lower abs and entire core strong. The lower abs can often be overlooked easily, so this workout will help you get back into a routine of keeping them tested. You may want to start out a little easier, and work your way up to a comfortable level at first. Be sure to pay attention to your body, and if you feel any discomfort or pain when performing the exercise, stop!

  • Lie on your back with your legs bent and your feet flat on the floor. Place your palms on the floor, face down, for support, or use a bar
  • Picture that you are attempting to push your lower back down into the floor in order to stop your back from arching. You will want to tilt your pelvis slightly to make contact with the floor and breath in deeply
  • Raise both of your bent legs until your knees are directly over your hips, ensure your feet and shins are parallel to the floor. This is the starting position.
  • While exhaling, raise your knees toward your chest and slowly bring them back to starting position. It may seem like a small and simple movement, but when performed with correct technique, you will certainly feel it!

4. Mountain Climbers

Another compound move that will give you a tough but rewarding workout! Not only will you be training your core and abs, but you’ll also be raising your heart rate.

  • Begin the exercise in a high plank position. Move your right knee under your torso, keeping your toes from laying flat on the ground
  • Move back to the starting plank position
  • Switch leg and repeat. Keep this movement going as if you are running on the spot. Aim to do this for 30 seconds or about 10 steps on each leg, whichever you find most challenging.

 

Stepping Up Your Step-Ups

In some cases it can be difficult to see how certain resistance workouts translate to every day life and movement, however that’s not the case with step-ups. After all, most of us have to tackle stairs and steps on a daily basis and they can really rack up over time. But whilst step-ups seem like a very simply exercise to perform, considering it appears to be a movement we are all so familiar with, there is still technique and form to consider in order to perform them correctly. Putting these techniques into practice will not only make step-ups feel more difficult, but it improves their effectiveness tremendously. So let’s get to it and start stepping up our step-ups!

Step-Ups: What are the benefits?

Performing good step-up exercises will help you develop stability and strength through your core and lower body. The end goal of your step-ups is entirely up to you and will depend on your current technique, fitness and skill level, the amount of added weight you choose to use and the rep scheme you go with. It also depends where in your workout the step-ups are scheduled and therefore what other exercises they are paired with.

Generally the step-up is effective for:

  • Building muscle
  • Building lower body strength
  • Fat loss (when combined with effective nutrition and weight loss plan)
  • Conditioning

Do you need equipment?

It comes as no surprise that you will need some form of surface to step onto to, but this doesn’t necessarily need to be a specially designed piece of equipment. You can use a solid box, step (surprise!) or even a park bench. This will entirely depend on the height that you wish to workout at, however it’s advisable that you start out a little lower than you first aim for. You will need to be able to control your hips throughout the entirety of the movement, avoiding kicking your hips out to the side. Going too high can result in poor form and make your workout far less effective, so you will want to aim for good, solid technique over leaping for greater heights.

If you want to add resistance to your workout, you can hold dumbbells or kettlebells whilst performing the movement. A single or two dumbbells / kettlebells can be effective. IF you’re holding a single weight, hold it in the goblet position. If you opt for two weights, hold them by your sides and be sure not to swing your arms in the movement. Alternatively you can hold them at your shoulders in the rack position.

Proper Step-up Technique

Before looking to add more resistance to your workout, you should first focus on proper form and technique. When you do add more weight, try to challenge yourself whilst still being able to maintain good form and complete your full set of intended reps.

The setup:

  • Place your surface in front of you. Remember to use a surface that is a little lower than what you first think you can step on to.
  • Place your foot onto the surface, directly in front of your hip
  • Ensure that your hips are nice and straight and one isn’t kicking out to the side
  • Brace your abdomen and initiate the movement whilst thinking bout keeping your ribs down toward your hips
  • Avoid pushing off with your bottom foot

The movement:

  • Using the heel of the foot on the surface, drive through and pull yourself into a standing position by contracting your quads and glutes
  • Keep your hip and knee as stable as possible whilst stepping up, avoiding any side-to-side movement
  • The same foot remains on the surface whilst you lower your other leg back to the ground. Keep your abs braced and your pelvis tucked slightly, leaning your torso forward very slightly if needed
  • While performing the movement, keep your hips and shoulders level

When are Step-ups a good exercise?

Ideally step-ups should be performed near the beginning of your workout, so you are able to keep good technique more easily. If you are more advanced, you can also use step-ups as a good accessory exercise for deadlifts. If you are aiming to improve your strength, then you should repeat all of your reps on one leg, then switch to the other leg and repeat all reps again. By alternating legs you will be making the workout more of a cardiovascular exercise, which will be more appropriate for conditioning.

 

 

4 Fantastic Pre-Run Stretches

We can’t stress enough the importance of a good stretch before any exercise – it helps to minimise any risk of injury as your joints, muscles and tendons are warmed up and ready to go. Starting an exercise, like running, without prepping with a stretch can result in some nasty pulls and tears, and nobody wants that! You’ll often find that going into a run without stretching first also means you lack your usual pace and longevity, which not only means you’re not getting the most of of your workout, but it can be a demotivate and discouragement, making you less likely to put on your running shoes consistently.

But, even before you get into stretching, a good pre-stretch warm up is to take a brisk walk to get your joints used to movement. 5 minutes or so to take your body through the range of motion, with a 2 minute jog added when necessary, will get your muscles fired up and ready to go.

The key to stretching after you’ve warmed up is to keep it dynamic. Try to avoid static stretches where you hold a muscle for a long period of time. Instead we’ll be focusing on controlled, moving stretches for the legs.

So with that said, lets take a look at 4 simple but effective stretches you can do to warm up pre-run:

Stepping Lunge

Start out by standing with your legs shoulder-width apart in a parallel position, keeping a neutral good posture. Bend your left knee before lunging forward onto your right foot. Ensure your right knee doesn’t bed past the toes but aim to go as far as you are comfortable. Then, without locking the knee, straighten your back leg. Increase the stretch as much as you feel comfortable by lowering your hips. Keep the hold for a few seconds before stepping to a lunge with the opposite leg.

Leg Extensor Stretch

Stand tall and straight with good posture, bend your left knee behind you. Bring your heel towards your gluteus before swinging your left arm forward and your right arm back. Repeat this on the opposite side, while aiming for about 10 per side.

Leg Flexor Stretch

Stand with your fee parallel before extending your left arm forward whilst bending your right knee in front of you at 90 degrees. You should aim to extend your calf so that it is in line with your leg, straight and parallel to the ground. Try to thoroughly engage your quads whilst extending, and then return to the original position before repeating with the opposite leg.

Plantar Flexor Stretch

Start with your hands on your hips, then lift your left leg off the ground slightly whilst ensuring your knee is straight and aligned with the leg. Keep your toes pointed straight out in line with the knee before reversing the flex by pointing the toes upward before returning to the original position. Repeat the motion on the opposite leg, aiming for 10 movements on each leg in total.

 

4 New Fitness Gadgets to Re-Kindle your Passion for Exercise

As ‘smart accessories’ continue to grow in popularity, we’ve seen some fantastic additions to the world of fitness tech that can add a whole new level of immersion, tracking and excitement to your exercises. Are you ready to get all James Bond with your workouts?

Let’s take a look at some of the new amazing gadgets that will blow your mind;

Peloton

Once restricted to the US only, this high-tech bike takes at-home spin sessions to a whole different level. The built-in touch-screen looks more at home in a spaceship than in your front room, and gives you access to a variety of stats about your session (tracking your resistance, output, heartrate and more) as well as live streams to professional spin classes, giving you the feeling of a group workout in the comfort of your own home.  But with a hefty price tag in comparison to traditional bikes or gym memberships (£1,995 for the bike then £39.50 per month), you may want to think about whether a personal training session with real people would be more cost-effective and beneficial!

Zwift Run

Originally bringing some entertainment to your spin sessions, Zwift Run now plops your virtual avatar on digital roads and virtual courses with other fitness enthusiasts around the world. Whether at the gym or at home, all you need is a treadmill and a device that will be able to run the Zwift app. Go for a jog through a jungle or dash around a volcano; an interesting change to your regular morning workouts no doubt. Oh, and did we mention it’s free?

Arion

Just when you thought your snazzy running trainers couldn’t get any snazzier, Arion will turn your shoes into hi-tech running machines. With smart insoles, footpad sensors and a nifty app, Arion will keep track of cadence, step length, balance, foot strike, stability and a whole lot more. For anyone looking to take their running technique and form to a different level, Arion could help you take that step up.

 Nutrifix

Whilst the Nutrifix app isn’t entirely new, there are some new premium features that are quite… in depth. The myDNA Wellness and Nutrition test involves a mouth swab which will then lead to an insight into how your body is responding to food, drink and exercise.  So if you really like to micromanage your nutrition and really tweak your meal plans then it could be of benefit. However, we do will recommend a personal and professional nutrition plan that is not only tailored to your body, but your overall fitness and exercise strategy too.

 

 

 

Cardio v Strength Training - What to do first?

We all know a healthy balance of strength and cardio training is needed in any good fitness plan, and you really shouldn’t focus 100% of your workouts on just one aspect. Even someone who runs at a professional level, for example, needs to incorporate a good strength training programme into their routine. But what about those on a busy schedule and only have a short amount of time to squeeze in cardio and weight training into one good session? Which type of exercise should come first? Well, according to research, weights can’t wait!

The Journal of Strength and Conditioning Research published a very interested study where 3 different workout strategies were pitted against each other by researchers: just strength training, running followed by strength and also cycling followed by strength. The results of the research showed that exercisers who ran or cycled prior to strength training achieved fewer weight lifting reps; pure strength training with no cardio involved resulted in more reps.

There are a variety of research projects that have found similar results. Bouts of treadmill running decreases the number of reps and muscle power, as well as increasing heart rate and perceived exertion, particularly if resistance training follows a HIIT running session.

This is as a result of both a mindset and physiological change when participating in aerobic training first. Most people will “feel stronger” when they take on resistance training first and if they have done some cardio exercise first, their fibers and muscles will have fatigued, likely resulting in poor drive and form afterwards. LA trainer Lacey Stone has been quoted stating  “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,”.

But when does cardio take priority? Well, research shows that a strong combination of both cardio and resistance training leg to fat mass and waist circumference decrease, however so did aerobic activity alone. Just resistance / strength training however didn’t lead to significant weight loss. Therefore if you’re aiming for weight loss and don’t have a lot of spare time for a thorough, mixed workout, then cardio should take priority.

It’s also important to take ample rest time between your strength sessions so that your endurance isn’t effected. Just as cardio effects resistance training, strength training can in turn fatigue your muscles and therefore slow down the benefits of your cycling or running sessions. Your workout will feel far more vigorous and you will tire faster.

Of course, it all boils down to the individual in question and their fitness goals. Gauge which combination and order of exercise works best for you and what you are trying to achieve in your gym time. The general rule of thumb is cardio effects your size whilst resistance effects your shape. Lifting before your cardio will help you get the most out of your strength training, but strength training alone won’t help you much in weight loss. Ideally a mixture of the two is best practice, but if you’re aiming to burn fat on a busy schedule, then more aerobic exercise is key.

 

 

5 Ways To Get Motivated To Run

Running can be a staple of people’s fitness regimens, whilst others steer away from running totally. Regardless, it is growing in popularity year on year, and with good reason – it’s versatile and it can be great fun if you approach it in the right way; it’s fantastic for your health and your morale. However, if you’ve never put foot to path and gone for a run, getting motivated to do so in the first place can be a challenge. Here a 7 ways to help motivate yourself:

Set Yourself a Goal

Put the end in sight! Giving yourself a goal gives purpose to your activity and something to work toward. There are so many different things it could be and it is entirely down to you; it could be weight loss, distance or working toward getting in shape for an upcoming marathon. Whatever you set as your goal, keep it in mind whenever you start out on your run and continually track your progress toward that goal. Writing your progress down somewhere will give you a visible representation of your milestones and the achievements you’ve made.

Have a Routine and Stick to it

Include your run as part of your morning ritual, so that it can reverberate positive vibes throughout the rest of your day. Set your running shoes and clothes out the night before will ensure that you are prepared – set an alarm and place it on the other side of the room so that you can’t reach it from bed! You’ll be surprised just how easy your body can get up and ready in the morning. Your body clock will also gradually get used to the routine making it more like a habit. Developing a morning running routine provides a nice reset of the body’s clock; it can feel like adding hours to the day.

Buy Some New Gear

Purchasing some new trainers or some new gear can make you excited to try them out on your next run. You can also incorporate them into your goals, rewarding yourself with a new purchase at certain milestones. You’ll also find that having shiny new kid in your wardrobe will motivate you to put it to use, as to not feel guilty!

Change of location

Don’t let yourself fall into the trap of getting bored with the same old route and location. Whilst getting into a routine is important, don’t be afraid to switch up your surroundings when going for a run. You’ll find yourself feeling invigorated and adventurous when you conquer a new route, and your mind will be actively taking in the new sights, taking your thoughts away from the physical workload.

Make the Perfect Running Playlist

Some argue that there is a science to putting together the ultimate running playlist, rather than throwing together a bunch of songs you usually enjoy. When put together correctly, your playlist can bring fun to an otherwise monotonous activity, and there really is some science behind it, as stated by Scientific American:

“Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual — often without realising it. In a 2012 review of the research, Costas Karageorghis of Brunel University in London, one of the world’s leading experts on the psychology of exercise music, wrote that one could think of music as “a type of legal performance-enhancing drug.””

How To Improve Your Pull-Ups

The pull-up is one of the greatest muscle building exercises in existence, and is a solid inclusion in any strength-building personal training plan. To improve your pull-ups, let’s take a look at some easy tips to get the most out of this exercise.

The majority of strength for your pull-ups actually comes from your back and not your arms. This is why you should trigger your back muscles first before you bend your arms and pull yourself up.

Therefore you need to know the difference between the passive and the active hang. In the passive hang, you just hang from a bar with straight arms and nearly no activation of your back muscles.

In the active hang, you pull your shoulder-blades down and together which is called depression and retraction.

In both positions, you don’t bend your elbows at all!

The passive hang is mostly about grip strength and can also be used to stretch lats and pecs which will result in better opening of your shoulders. The purpose of the active hang is to activate your lats, traps and lumbars. So when you do a pull up the first thing you should aim for is the active hang position. You only use your shoulder-blades without bending your arms to get the movement started.

This is essential to engage a lot more muscles in your back and keep your shoulder girdles strong and healthy. You can do your pull-up with the release of the active hang and switch to the passive hang for each rep which is very good to learn a right technique.

But you can also hold the active hang during the complete motion. No matter which variation you choose, always fully extend your arms when you’re in the bottom position.

The next tip is also about optimal back engagement. When you do a pull-up, try to imagine that the resistance is right under your elbow. Driving your elbows down to your body as much as you can will activate your back muscles in an optimal way.

When you do this, your arms will bend automatically and of course you’ll work your biceps, brachialis and brachioradialis during the movement.

But to maximize the outcome in terms of back activation, you should visualize this elbow movement. To get the right image, you can practice this with a resistance band.

Fix the band right under your elbow and pull it down without grabbing it with your hands. By doing so, you only pull the band down with the elbow. And this will lead to right neural muscular input.

The last tip is about muscle tension; there are different ways to do a pull-up.

You can do them explosive or slow and more controlled. If you want to increase your explosive strength, it’s OK to quickly move up and down.

But you should never smash into your joints when you hit the bottom!

Most people want to do as many pull-ups as possible to set their new personal record. But when it comes to building solid strength and muscle mass, the “time under tension” is very important.

If you pull yourself up explosively and let yourself fall down quickly, your muscles will be under less tension than if you do your pull-ups slower and with the correct technique.

If you wondered why it takes so long to improve your pull-ups, check if you considered the above tips.

And if not, try and implement them into your workouts!

4 Fitness MISTAKES You Should Avoid

Whenever a fresh beginner finally musters up the courage to start their fitness journey, they often begin with a great deal of motivation but very little knowledge. Unfortunately, this often leads to mistakes that all beginners, and sometimes even more experienced people, tend to make.

For those of you taking your first steps on your fitness journey, our personal trainers have put together a list of five beginner mistakes that you should try to avoid if you want to maximise your efforts.

1: Going Too Heavy Too Quickly

Our personal trainers are supporters of heavy lifting for building muscle and strength, but often for beginners, the idea of going heavy precedes a much more important factor: doing it right.

Immediately lifting heavy makes it difficult to practice technique and these bad habits can stick with you. Eventually, it can lead to some unfortunate injuries and setbacks.

Best practice: go moderately heavy until you get the technique correct.

And since heavy eccentric lifting also tends to lead to a higher degree of delayed onset muscle soreness, going lighter first can cut down on recovery time so you can spend more time lifting and less time crying when you try to walk.

2: Too Much Cardio

Just like lifting heavy, cardio can be great, especially for your heart. But it doesn’t mean that you should ONLY do cardio. If you’re focusing on weight loss and all you’re doing is cardio, especially steady-state cardio, you’re only focusing on half of that equation: the fat. Not only will you not build any significant muscle with steady-state cardio alone, it also takes a long time to burn any meaningful calories. It’s much easier to skip that sugary treat each day than run 3 miles each day!

If you want to lose weight and be healthy, then the goal should be a mixture of cardio AND resistance training. Plus, you can still burn fat while lifting weights or with calisthenics.

3: Not Getting Enough Protein

It’s true that you can’t outwork a bad diet, but you also can’t outgrow a lack of protein. Protein is crucial in all physiological facets with the most pertinent being its importance to muscle growth.

Exercise alone won’t build muscle! A good nutrition plan feeds the stimulated muscle.

4: Not Getting Enough Sleep

Without a shadow of a doubt, you’re holding yourself back from getting the best results you possibly can if you don’t get enough quality sleep. Simply going to the gym tired and sleepy will cause your performance to suffer, you’ll feel slower, and probably make more mistakes. Your testosterone levels drop and cortisol levels rise, which slows down muscle building and recovery.

To make matters worse, lack of sleep can lead to an erratic appetite due to imbalances between the appetite controlling hormones leptin and ghrelin. That means eating more and getting worse results.

Simply put, don’t mess with your sleep! Get your 7 to 9 hours, and reap all of your gains.

4 Top Tips - How To Stay Motivated On Your Fitness Journey

Today our personal trainers want to share with you some fantastic tips on how to stay motivated throughout your fitness journey.

First of all, it’s extremely important that you set goals. What is it in Health and Fitness that you want to achieve? Perhaps you want to focus on weight loss, getting abs, generally feeling healthier or being more confident in your own body. This goal is quite possibly going to change as you progress along your journey, but setting your initial milestones is the very first step to progression.

Those initial goals are what will get you started on your journey. To keep the momentum going, set yourself big goals – three years, five years, ten years, and then work retrospectively to set yourself short-term milestones: what you do on a daily, weekly and monthly basis to work towards your bigger goals. Once you break these up into manageable and “more realistic” achievements in your mind, you will always find yourself reaching a positive milestone toward your long term goals.

You may find it helpful to have a daily to-do list, including your exercises for the day, so that you feel entirely positive and productive when you can check those tasks off your lists. Feeling positive and acknowledging your achievements is a huge morale boost and will leave you excited and looking forward to crushing your next goal!

It’s vital that you track your progress. We constantly monitor our clients using our fitness tracking app to regularly assess what is working for them, what they can do to improve and exactly how much closer they are progressing toward their goals. It’s not only important to have goals, but knowing what you have to do, and how much you’ve already done, to reach those goals is imperative.

An often overlooked tip – keep things fun! It’s not only important for progress that you keep your training varied, but it will do wonders for your motivation if you aren’t always doing the same exercises time and time again. Mix up your circuit training, try new things and always think of ways that you can improve and alter your fitness routine.

Competition is healthy, and so is finding inspiration. But what is even more important, is that you don’t compare yourself, your progress or your transformation with someone else. Everyone’s body is different, and everyone walks a completely different fitness journey. “Body goals” is a term that appears more and more often on the web and socially; there’s nothing wrong with having a particular look to work towards, and as we mentioned, goals are extremely important – but what’s most important is that you should be doing it for yourself and your own personal health above all else.

How to Relieve Delayed Onset Muscle Soreness

What is Delayed onset muscle soreness?

DOMS or Delayed onset muscle soreness also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.

Now many of you will know from experience that these can cause a lot of pain! There is no shying away from it, if you are not used to exercise or higher intensity exercise your body is going to be annoyed at you! You will not be used to it and your muscles certainly aren’t going to be happy!

But don’t worry! It does get better, it does get easier and it should NOT put you of moving forward!

The pain you’re in today is the power you are going to have tomorrow!

Below are some of ways to relieve the symptoms of DOMS –

  1. Blow Hot and Cold in the Bath or Shower, Blood flow transporting nutrients to the muscles and clear metabolites are an important aspect of reducing DOMS. Physiotherapists often advise switching between cold and hot while in the shower. This causes alternating vasodilatation and vasoconstriction of the blood vessels in the affected area. Try to switch the temperature every two minutes, but keep it fairly comfortable – nothing too extreme in either direction – and you should notice some improvement in the severity of your DOMS.
  2. Light Massage: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery, thus shortening the duration of DOMS.
  3. Adequate protein consumption is not only essential for building muscle mass, but ingesting protein during and after exercise has also been shown to decrease post-exercise muscle damage Protein comes from a variety of sources. You might prefer getting your protein from solid foods (such as meat) or supplements (i.e. powder, bars, liquids, etc.)
sugar

Whether it’s Weight Watchers, Slimming World, Atkins, Cambridge… all diets start with the very best of intentions, but historically the majority then don’t manage to stick to it. Why is this!? Why are over 25% of adults in England classed as obese? (according to NHS survey 2012). This is 3 times the amount since 1980!

More and more research is now proving that it isn’t fat that is the enemy but it’s sugar. The common trend since 1980 is that as our sugar consumption has increased so to has our obesity problem. The MASSIVE problem that exists is that sugar comes in all sorts of disguises and it’s ridiculously addictive.

If you check out the ingredients of the stuff that you really crave and enjoy and see anything ending in “ose” then it’s a sugar

  • Glucose
  • Fructose
  • Dextrose
  • Maltose
  • Sucrose
  • Lactose
  • High fructose corn syrup

Let’s keep this simple now. Once we have consumed any of these ‘oses’ the body will deal with it in one of two ways. Either we burn it off as energy (just about impossible given the amount that the average person consumes each day), or it’s converted into fat by the liver and stored in fat cells.

The biggest danger of the above is type 2 diabetes of which there are twice as many known (there are also a huge number of people that don’t realise they have it) in the UK since 1980.

As far as healthy guidelines and limits of sugar each day (remember we are talking added and hidden sugars here – anything ending in ‘ose) is 6 teaspoons per day for women and 8 teaspoons per day for men. An easy way to measure this is divide the number of grams by 4 to get the number of teaspoons. Couple of examples then:

  • Snickers bar has 27grams (so around 7 teaspoons) of sugar
  • 330 ml can of coke has 35grams (around 9 teaspoons) of sugar
  • Krispy Kreme doughnut has 26grams (6 1/2 teaspoons) of sugar

Get this then. In America of the 600,000 different food items found in their Supermarkets 80% are spiked with added sugar and the industry uses 56 different names for them! Why do they do this?

Because people are becoming aware of the dangers of over consumption of the stuff and so if we don’t realise we’re actually buying it then they will sell more, especially given that it’s proven that it can be as addictive as many class A drugs!!

If you’re wandering whether you might be addicted to something then just try giving it up for a couple of weeks and see how you feel and if you crave it.

These big companies (usually the culprits are any company that advertises) have us held hostage and herein lies the major problem with sticking to these so called diets and resolutions. We blame ourselves for not having the ‘willpower’ to keep going.

Hidden sugars to look out for on that ingredients list:

  • anything with syrup in the name
  • anything ending in ‘ose’
  • fruit pulps and concentrates
  • anything with sugar in it (obviously)

Check out those pasta sauces, salad dressings, breakfast cereals, low-fat yogurts, and breaded fish fingers and chicken bits.

Our bodies treat those white carbs in a similar way to pure sugar unfortunately. So breads, crackers, bagels, pretzels, starches such as rice, cereals, potatoes, corn and fruit juice all come under this category.

So watch your sugar intake. Be wise to these big companies that are very cleverly trying to push their addictive foods on to you. I can absolutely guarantee that if your sugar intake comes down so to will your weight and body fat %. This then becomes more about a long term lifestyle change rather than a short term diet that doesn’t work.

1 Tip To Boost Your Fat Loss By 100%

On our plan we ask you to drink four litres of water daily. This will leave you running to the loo every 30 minutes or so for the first few days but we promise this gets better and the benefits far outweigh the extra few sprints in the beginning (plus think of all the extra calories when you are doing the 100m across the office)

The process of burning calories requires a decent amount of water. If you are dehydrated it will slow down the fat burning process. When you burn calories it creates toxins in your body and you need water to help flush them out.

Water assists the body in other ways; it helps maintain muscle tone as well as lubricating your joints.

Proper hydration can help reduce muscle and joint soreness when exercising. Water is also required to help prevent constipation in a high fibre diet.

Every day you lose water through perspiration, breathing, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming drinks and foods that contain water.

Here’s 5 top reasons why H20 will be your new best friend:

  1. Water helps reduce wrinkles. According to recent studies, almost 1 in 5 men and women who drank 1.5 litres of water per day saw a reduction in wrinkles after 6 weeks without making any other changes to their diet. As well as wrinkle reducing it can also give us sparkly eyes, clear skin and make us look glowing and healthy
  2. Water stops headaches and dizziness. Don’t reach for the painkillers straight away, your headache could be a symptom of being dehydrated so drinking water should make it go away.
  3. It fights infections. Drinking water can help fight infections all over your body, not only because it flushes out toxins but because when you’re dehydrated you’re more likely to catch a bug.  Being well hydrated is also great for allergies and colds, because it clears the airways.
  4. It makes you exercise better. It’s common sense to replace the fluids you lose when you sweat with water, but what might not be obvious is that your body works better and harder during your workout if you drink water.
  5. It improves concentration. Because your brain is made of around 85% water if you get dehydrated it can affect your concentration and even your short-term memory. It has a particularly strong effect on your maths skills and it’s all because lack of water causes your brain’s energy levels to decrease.
How to beat two of Britain’s most common vices this New Year

How to beat two of Britain’s most common vices this New Year

It’s now just a few short weeks until the end of the year. As we say goodbye to 2016 and look forward to the coming year, our thoughts inevitably turn to New Year resolutions. A recent YouGov survey found that 63% of Brits intend to make a New Year resolution, with more than a third of respondents acknowledging that their resolutions had usually fallen by the wayside by the end of January. No matter how many times we have tried to stick with a resolution in previous years, we all like to try again each year, eternally hopeful that this year things will be different. For many, resolutions tend to focus on health-related issues, such as eating more healthily, losing weight and giving up smoking. Let’s take a look at how to tackle the two most common resolutions, to maximise your chances of success.

Why make a resolution?

At some stage or other in our lives, most people are conscious that they could do more to look after their health. Throughout the year, we somehow put those thoughts to the back of our minds, and do nothing about them. As the New Year approaches though, we have time off work for the festive period, and we start to look forward with optimism for the year ahead. That optimism gives us the impetus to set those goals, but to succeed we really need to plan a little on how to stick at it.

Resolving to eat healthily

Many resolutions to eat more healthily or to lose weight are driven by the excesses of the Christmas holidays. On average, we consume an astonishing 7,000 calories on Christmas Day, so it’s perhaps not all that surprising that come the New Year, gyms and health clubs are packed with new customers, determined to change their ways.

For many people who resolve to eat more healthily, January 1st will come as something of a shock. The vast majority of people have no idea of their daily calorie intake, or how to understand food labels. With little or no planning, it’s not that surprising that so many of us fail in the first few days of our resolutions.

The NHS actually recommends breaking down your resolution into more manageable and more measurable chunks, to increase your chances of success. Planning ahead of New Year’s Day will give you time to research meal plans for the first few days, and to buy in any food you might need. Rather than setting unrealistic goals, it’s better to set smaller, more achievable goals. So, instead of resolving to lose a stone in a month, why not resolve to lose 1lb per week for 14 weeks? Having smaller goals with smaller timeframes will help you keep momentum and will give you a sense of achievement.

Aside from dieting, the other food-related resolution that many of us make is to eat more healthily and more cheaply. All too often, we fall into the trap of believing that supermarkets offer the cheapest and best food, when in fact this isn’t usually the case. By buying locally, from independent butchers, greengrocers or farm shops, you can buy fresh, seasonal produce in the quantities you actually need, rather than the pre-packed quantities that the supermarkets force us to buy. If you’re unconvinced, do your own field research and shop local for one week, to see the difference in quality and price. As well as sourcing fresher food at better prices, you’ll see the additional benefits of less food waste and reduced food miles, and you’ll be putting money into your local economy.

Resolving to give up smoking

Every year, thousands of people resolve to give up smoking. Given that almost a third of all deaths in the UK are attributable to smoking, it’s not surprising that so many people want to quit. Even if the health benefits of giving up smoking don’t hit home, the thought of how much money you spend per year on cigarettes might do the trick – on average, each smoker spends over £2,500 per year on the habit.

Going ‘cold turkey’ is the least likely way to succeed, when giving up smoking. Again, you need to plan your strategy to have the best chances of permanently quitting. Consider using patches or gum, or even switching to e-cigarettes. Vaping, or e-cigarettes, could one day be available on the NHS to assist smokers to give up, per a 2015 report by Public Health England. Whichever means you choose, it could also help to have a friend give up at the same time, so that you can stick at it together and motivate one another. Do tell your friends and family that you’re quitting too, so that they can be supportive and aware of what you’re going through.

Whatever resolutions you make this year, with a little forward planning and a clear strategy, you could dramatically increase your chances of success. 85% of people who quit smoking at New Years are still going strong 6 months later, which is surely proof that short term pain can bring long term gains. It’s also worth looking at your New Year’s resolution success as part of a wider picture. Doing well with a resolution to eat more healthily and lose weight could see you taking up a new sport or hobby, getting out more and meeting new friends, for example. With luck, some solid planning and a little determination, your actions on January 1st could kick-start a whole new you!