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MAR
27

The Right Way to Bench Press

The Right Way to Bench Press

The bench press is one of the most important upper body exercises. You can be forgiven for thinking it is a chest exercise, a lot of people do; however, it is so much more than that. It is a compound exercise, and that is because it recruits many muscles throughout the body.

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MAR
20

Hunger & Appetite Aren't the Same Thing

 

HUNGER & APPETITE AREN'T THE SAME THING

Why do some people manage to say no to that extra slice of cake, yet others can’t resist? It’s important to understand the difference between hunger and appetite to help you keep a more balanced attitude toward food and eating.

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  1498 Hits
FEB
20

Essentials for a Fast Healthy Meal

 Essentials for a Fast Healthy Meal

Filling your fridge with healthy perishables makes whipping up nutritious meals a pleasure, not a chore. Fill your fridge with these 10 versatile ingredients.

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  1589 Hits
FEB
20

Foods that Boost Your Immune System

Foods that Boost Your Immune System

Feel a cold coming on? Can’t shake your cough? Don’t worry these immune boosting foods are star defense players in your diet.

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  1541 Hits
JAN
23

Are You Eating Enough?

 

are you eating enough? 

Are you getting enough nutrients to power through your HIIT class or do you sometimes feel like you’re running on empty? Lookout for these 5 common signs you’re not eating enough to fuel your workout.

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JAN
08

Improve Bone Health

 

improve bone health

Our skeleton is also extremely efficient, despite supporting the weight of our entire body. The dry weight of a healthy human skeleton averages only around 7% of total body mass – so blaming excess weight on ‘big bones’ is not exactly an excuse!

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  1589 Hits
DEC
20

Why Does the Cold Make it Difficult to Get Out of Bed?

 

sleep

Hot chocolate, Netflix marathons, and warm duvets are just some of the finer comforts the cold weather brings. But a season linked to shorter days can influence how well you sleep. Here’s why cold weather makes it difficult to get out of bed in the mornings.

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NOV
19

How to Boost Metabolism with Exercise

 metabolism

‘Metabolism’ is a bit of a buzz word on the fitness scene these days. Countless studies aim to prove speeding up your metabolism equals faster weight loss. But what is it exactly?

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NOV
07

Four Winter Fitness Mistakes

winterfitness
There is no denying that it’s more difficult to keep in shape during the winter months. With dark mornings and nights, freezing conditions, and snow and rain soaking our favorite running paths, it’s hard to get enthused about exercising or drinking cold green smoothies. So to help you out, we’ve compiled a few simple solutions for four of the most common winter weight mistakes we hear every day:

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  1527 Hits
OCT
30

How to Get Back on Track After a Binge

 overeating

Starting a new training and eating regime often resembles the wheels of the bus. Everything is running smoothly until the wheels come off, motivation plummets and you have just finished the entire tub of Ben & Jerry’s. What next?

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  1583 Hits
OCT
09

Your Guide to Protein Powders

 proteinpowder


If you’re into fitness, you’re most likely aware that protein is essential for muscle growth and recovery. But what about protein supplements? Are they necessary? What should you look for? Here is the best-practice guide.

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SEP
05

Vitamin D

vitamind

Vitamin D – The Sunshine Vitamin Your body produces vitamin D when you are directly exposed to sunlight. It is also a vitamin that you can get through certain foods and supplements to ensure that we have the correct levels in our blood.

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AUG
16

Creating a Nutrient Rich Breakfast

 

breakfast

You’ve heard it before: breakfast is the most important meal, helping to kick start your metabolism, stabilize blood sugar levels and reduces the chance of making poor food choices throughout the rest of the day. But with our demanding lives we often find ourselves scratching our heads to think of quick and healthy foods to eat.

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JUL
30

How To Stay Active When on Vacation

 vacation-workout

It doesn’t have to mean sweating it out in the gym, get outdoors and make the most of the weather.

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JUL
10

Measures Every Woman Should Take to Protect Her Heart

 

heart

Women of all ages should take heart disease seriously. Those under the age of 65, and especially those with a family history of heart disease, need to pay close attention to the risk factors. Smoking is another contributing risk for heart disease more so in women than in men, so either quit or don’t start this unhealthy habit.

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JUN
06

Sleep and how it affects you

Sleep and how it affects you

Lack of sleep is not just bad for your concentration, but can lead to a range of issues, including bad skin and weight gain.

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JUN
06

Benefits of red colored food

Benefits of red colored food

Fresh produce packs a punch with a vibrant hue.

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  1598 Hits
MAY
02

How to Stay Focused at Work

focused

Prone to procrastination, distraction or a bit of office socializing? Even the best of us can struggle to keep focused from 9 to 5. Here are 3 tips to help you master workplace concentration.

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  1832 Hits
MAY
02

Common Mistakes When Going Gluten Free

gluten free

Thinking of going gluten free? Whether you’re battling an intolerance or simply want to test the waters, it’s easy to be put off by all the foods on the chopping block. Here are five common mistakes made by many who go gluten free and how to avoid them.

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JAN
24

Healthy Snack Suggestions

snacks

When choosing a nutritious snack to tide you over, remember three things you need: Protein + Fat + Fiber and here's why. 

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  2041 Hits
JAN
04

Which bread is best?

bread

Despite contrary belief, bread offers many nutritional and health benefits for a well-balanced diet. But with so many options and information out there, how do you know if you’re choosing the right one? Use our guide to help you pick the best bread for you.

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  2811 Hits
OCT
09

Train with a Friend

 friend

If you’re looking for an easy way to improve your results, the answer could be simpler than you think. Recruit a training buddy!

Here are a few benefits that you can enjoy when you work out with a friend instead of going alone.

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  2332 Hits
OCT
09

Steps to Reduce Bloating

 bloated

 1. Ditch the Gum

When you chew gum, you also swallow a whole heap of air, which can lead to stomach distention.

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  2131 Hits
JUL
12

Signs You Might Need to Lift Heavier Weights

weight

If you’re about to hit the weights floor, but you’re still kind of unsure if you’re using the right weights, listen up! Knowing when to pick a heavier set of dumbbells, or add extra weight to your barbell can be tricky.

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  2624 Hits
JUL
12

Body After a Baby

afterpregnancy

Already worried about getting back in shape post-baby? Here are six things you need to know before easing back into fitness.

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  2407 Hits
MAY
23

The Truth About Fat

 The Truth About Fat

A lot of people incorrectly assume that fat needs to be avoided at all costs. We’ve decided to take a look at what this food group actually does, and why it’s essential to staying fit and healthy.

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  2232 Hits
APR
10

How Running Can Improve Your Life

How Running Can Improve Your Life 

Running is a great cardio workout and improves your overall fitness, but did you know it can also help you live longer?

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  2217 Hits
APR
03

Organic Foods Worth Buying

Organic Foods Worth Buying 

Do you need to buy organic all the time? There’s a difference between organic and conventionally grown foods when it comes to nutrition, safety and price. The organic food aisle can be difficult to navigate – not to mention, costly – but there are a few organic and pesticide-free products that are certainly worth the investment.

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  2243 Hits
APR
03

Is the Cure to Hay Fever Exercise?

Is the Cure to Hay Fever Exercise?

Does the thought of spring make you sneeze? Don’t stop your workouts due to hay fever; science suggests exercise might help relieve your symptoms. 

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  2230 Hits
FEB
17

How to Eat Healthy on a Budget

How to Eat Healthy on a Budget 

Eating healthy and sticking to a budget is not always easy, but with a few simple tricks you can keep your wallet fat and your waistline trim!

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  2364 Hits
JAN
12

8 Shortcuts to Eating Healthy

8 Shortcuts to Eating Healthy

Healthy eating doesn’t have to be difficult. Here are 8 of the best shortcuts to keep your healthy habits in check!

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DEC
27

Not So Obvious Signs of Stress

 Not So Obvious Signs of Stress

Are you suffering from stress and don’t even realize it? Watch for these important warning signs.

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  2351 Hits
DEC
15

Staying Fit at Work

Staying Fit at Work

You've probably heard how sitting for prolonged periods of time is just as dangerous as smoking. According to studies and doctors the affects lead to serious health problems, equivalent to those of smoking.

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  2321 Hits
NOV
08

What Makes Us Eat More in Winter?

What Makes Us Eat More in Winter?

There’s just something about the comfort that food brings us in winter. If you find it hard to resist the munchies on a cold night, you’re not alone.

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  2485 Hits
OCT
26

6 Tips for Building Mental Muscle

6 Tips for Building Mental Muscle

Changing your body can often mean changing your mind too. It can be an uphill battle at the best of times, but without the right mindset, you may never get to your transformation peak.

By building ‘mental muscle’ and training the mind to support your exercise, you will be well on your way to achieving your goals. Here are a few tips to get you started:

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  2448 Hits
OCT
04

How You Could Be Harming Your Fitness Results

How You Could Be Harming Your Fitness Results

You’re getting up early, putting on gym gear and heading out to train… yet nothing’s happening. It’s very demotivating when you’re making the effort and you’re not seeing results, but sticking on a pair of runners and joining your local gym doesn't automatically equal better fitting jeans. If you’re struggling to reach your goals despite doing all the right things, check this list out and make sure you’re not being held to ransom by self-sabotaging habits.

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SEP
21

Are You Eating these Healthy Foods Correctly?

healthyfood

When we eat healthy foods we think we are helping oursleves, but eat them the wrong way, and we could be removing valuable nutrients or getting more calories than we expected. Here are six healthy foods that are frequently eaten in unhealthy ways.

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  2177 Hits
AUG
23

How to stay hydrated when working out

 hydrated

Feeling thirsty, light-headed, tired, headachey, a dry mouth and lips are early signs of dehydration, so read our guide to what’s best to drink.

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  2177 Hits
AUG
10

Super foods that help you burn fat

Super foods that help you burn fat

If you viеw fооd аѕ thе enemy, hеrе are itеmѕ thаt might mаkе you сhаngе уоur mind аnd hаvе them work fоr you inѕtеаd of against уоu. Whilе they mау bе рrеttу ѕuреr, you ѕhоuldn’t put аll of уоur attention on аnу one of them. Start bу introducing a few mоrе super fооdѕ that burn fat intо уоur diеt еасh wееk until you find that you’re еаting much more оf thеm thаn you used to. 

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JUL
13

Tips when you can't (don't want) go to the gym.

Tips when you can't (don't want) go to the gym.

Some days, I just don’t feel like training. Sometimes this because I’ve been working a lot, not sleeping enough, not eating properly, or overloaded with other things to do. Usually, I just train anyway: partly because I’ve got goals to hit, and partly because life (and being a grownup) is about doing things you don’t necessarily want to do in pursuit of a greater good, and the gym is a good way to practice that. But sometimes – maybe once a month, I really can’t face doing the workout I’ve got planned.

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JUN
23

Interval Training & Fitness

Interval Training & Fitness

No doubt you will have heard about interval training. There’s also quite a strong possibility that you haven’t yet tried it out. Horrible nightmare images of you sprinting every 30 second, gasping for breath? Visions of yourself pedalling on level 20 of your bike, legs burning and feeling like they’re probably going to drop off? Most people I speak to about interval training are put off because they think it involves sprinting like a madman, and they just don’t think they’re capable of holding out at that level of intensity, even for 30 seconds.

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  3262 Hits
MAY
23

Macros Tracking and Results

Macros Tracking and Results

Let’s start off with the basics – what does the word Macros mean? Ultimately Macros is short for Macronutrients – Macronutrients refers to the nutrients you get from food that gives us calories or energy. The word ‘macro’ means large, therefore macronutrients are nutrients needed in large quantities. There are three types of macronutrients and they come in the form of Carbohydrates, Fats and Proteins.

WHAT DOES TRACKING YOUR MACROS MEAN?

Fundamentally, tracking your macros means counting how many grams of carbohydrates, fats and proteins that you consume on a daily basis.

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MAY
16

The Importance of Activity

theimportanceofactivity1

Take a well-deserved rest day. After all, a day off allows your muscles to recover, rebuild, and become stronger.

But chill days aren't just for lounging on the couch. To speed your recovery and get your blood flowing to help feed your weary muscles, take yourself for a 20-minute stroll, bike ride, jog, or swim, and then show your muscles some TLC with massage and stretching.

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  3464 Hits
APR
11

From the couch to the Gym

From the couch to the Gym

Summer season is nearly upon us, and whether you are planning on completing a half marathon or just build a better body through running, it’s always good to be prepared. Here are some helpful tips to get prepare.

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APR
11

Sweet tips and detox

Sweet tips and detox

Processed sugar pretty much has 99% of the population in its white devil grips. Weight gain, foggy heads, Candida, depression… just a few of the by products it leaves in its trail of excess consumption. Yes it is dam hard to break the bond but it can be done will a little (or a lot!) of will power and some handy tips to cope with cravings.

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  2835 Hits
MAR
18

March cleaning diet

March nutrition cleaning

Come March, it’s not uncommon for people to start cleaning up their diet and look for new foods to help them achieve optimal health. Months like December, January and February can be tough on the body, with later nights becoming more frequent and more booze and inflammatory foods being consumed.

Here are some of the best cleansing ingredients to start eating today. You should feel better in no time.

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  3572 Hits
FEB
22

Good Nutrition For Clear & Shiny Skin

Shinny Skin

Your skin is the outside indicator of how your body is doing on the inside. Although important, taking care of it purely from the outside isn’t going to be enough if you want a glowing healthy looking skin.

Here are our top five foods for great looking skin

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  3488 Hits
FEB
08

5 Best Weight Loss Workouts

5 Best Weight Loss Workouts

There are hundreds of workouts that can help you with your weight loss goals. Even if you spend time on the gym or with a personal trainer there are few of them that comes ahead based on the results. Here are the top 5:

THE HUMBLE SQUAT

This compound movement, one which we all perform everyday when whilst [reluctantly] getting out of bed – the basic movement has some mighty powers! To my mind, the best way to execute the move is to imagine you’re slowly sitting down onto a chair, and then reversing the motion back up. For a progression, use a Barbell to supplement the weight.

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  3472 Hits
JAN
15

Quick 30 min Running Workout

Quick 30 min Running Workout

Sometimes we have to re-discover our love for running. In my case it’s been coming in waves over the past few months, but I can finally honestly say that I’m enjoying it again.

I had a forced few weeks off pretty much all exercise last month, and when I came back running and cycling were the only options. Now I’m REALLY not a fan of bikes (although I know spin is an excellent workout and I do try to fit it in semi-regularly), so running was pretty much the only option.

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  3503 Hits
DEC
15

5 Tips for Great Running

5 Tips for Great Running

When I first got into running, I encountered everything from difficult rankles to scraping to unsupported chests — no big surprise I loathed it. I wish somebody had sat me down and let me know these essential tips and tricks to smooth my move from non-runner to runner. In case you're simply beginning all alone voyage beating the asphalt or treadmill belt, here are things you ought to think about running.

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  4719 Hits
DEC
07

How to run a 10K

Easy guide to 10K running

Running a 10K run it's not so easy as it sounds. Requires a lot of preparation, more than average health and and a plan, in order to succeed and avoid injuries. You may think, ‘I can run 5k, I don’t need a training plan, I just need to run a bit further’. Which, yes, is true to an extent but a proper training plan will get you running further and faster better than if you just tag a couple of extra miles onto your long runs now and again. 

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  3196 Hits
NOV
06

Work Your Upper Body and Core

handstand1

From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you. Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.

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OCT
16

Stretching Tips & Tricks

stretching1

Everybody’s bodies are different and require trial and error to determine what will have it functioning at its optimal level.
With this in mind, to figure out whether you should be stretching or not is entirely up to you!

Stretch tip #1: Focus on your breathing as well!

Personally, I love stretching before, after and even during my workouts. The reason I like to stretch a little beforehand?

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  3457 Hits
OCT
13

Why you should hire a Personal Trainer

Why you should hire a Personal Trainer in Astoria

Investing in the services of a personal trainer may have crossed your mind if you are committed or seriously considering making a commitment towards improving your health and fitness. Many questions are likely to come to mind, mainly whether it will be worth the prices involved per session or if they can offer something you cannot achieve alone or alongside an equally enthusiastic friend. This kind of questions depend on the quality of trainer you decide to hire, this is not a decision to made quickly and a bit of research is often required.

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  3709 Hits
SEP
15

Fitness Tips & Tricks to make you look (and feel) younger

tips1

What steps do you currently have in place to ensure you become healthier, stronger and fitter each day? There are many health habits we can implement to ensure we develop both physically and mentally and find that happier more confident place. Here are four very simple, yet highly effective, healthy decisions you can start to make immediately:

Eat more Thin Skinned Fruits

Eating more thin skinned fruits will provide us with an abundance of antioxidants and anti–inflammatory effects, especially useful for athletes and committed exercise enthusiasts to help speed up and improve recovery. 

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  3919 Hits
SEP
15

Peanuts are good

peanuts1

Hello, luscious, creamy vat of peanut butter. I’m diving in. Before I do though – does anyone know who invented peanut butter? Or any nut butter for that matter? I have no idea, I’m just throwing it out for conversation. Cause they certainly should get a Nobel Prize. Or something.

I actually don’t have a peanut recipe to share today, just some news about one of America’s fave foods.

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  4320 Hits
AUG
14

Kettle Bell Workout

kettlebell1

A quick Kettle Bell session you can do in your lunch break for less than 15 minutes!

Most of the trainers love Kettle Bell. Perfect for all days where we’re short of time or space. So we thought to put together an all-over body session to do at home, in the gym or a park.

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  4248 Hits
JUL
28

Summer sports and precautions

summer1

Everyone loves a day out on the water! The sun, the surf, food, drinks and friends… It all combines to create some fantastic memories. The water is so ingrained in many cultures that it’s quite common for people to spend days on the water – or even live on it (e.g. in a houseboat). If you’re new to the scene or just need a refresher, here’s a checklist of the things you’ll want to have on hand next time you hit the beach, ocean or lake.

1. Entertainment

What’s the point of going on the water if you can’t enjoy it? There are plenty of ways to have fun. Paragliding, jet skiing, surfing, and fishing all provide great thrills. If skimming through the water on a motored vehicle sounds like a dream come true, for example, be sure to pick up a top-notch jet ski from a store such as JSW Powersports before you head out.

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JUL
13

A Tough Running Workout

A Tough Running Workout

I’ve been slacking on the running front recently, but in a bid to get back into shape I’ve enlisted the help of personal trainer and ultra runner extraordinaire. Her sessions are NEVER easy but she’s been doing a lot of training recently. This means she’s got even more nasty little running tricks up her sleeve. Last week, in 90 degree heat may I add, she made me do this workout.

I nearly puked on three occasions and had to go straight to bed afterwards. It’s great for improving your overall fitness, run speed and working on pacing. The lamp post adds a touch of agility training and means you have to slow down and speed up again – making things that bit trickier. It’s also a bit of a mental challenge, you don’t think you can do it but you can (although if you really can’t maybe start by lowering the number of repeats and adding more next time).

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JUN
25

The Good & The Bad Caffeine

caffeine1

I remember when I was in school and after every break my primary school teacher would bring back a coffee into the classroom she’d sit there drinking it like it was the best thing ever. She used to read a story to us and because we all sat fairly close to her, her breathe stunk of coffee! However the cup of coffee she was drinking from smelled amazing!

There was one memory of my mum (not a coffee drinker) making a coffee to try it out and I wanted to taste it because it smelled so good, but when I did it tasted like I was eating the skin of an orange without actually tasting any orange. At 5-6 years old the bitter taste was just too much. It wasn’t until 2013 that I tried coffee again, I was a grown man, I got to stay up past my bed time and I didn’t need to hold hands with anyone to cross the road. 

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JUN
09

Injured During Exercise

injuries1

There’s nothing worse than getting injured during a training program or exercise session, especially when much preparation and planning has gone into getting started and you feel you are doing really well and making quality health and fitness gains. We can all benefit from developing an increased awareness of the many risk factors that can lead to sustaining such a frustrating injury.

I’ve had a few in my time playing sports, and perhaps you have also encountered at least one from the list below if you exercise on a regular basis.

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  4495 Hits
MAY
15

The Wellness World

wellnessmain

The wellness world is growing consistently. From having a muscle headed body for the men, to a thin and trim search for the women. Everyone is on a nonstop fight for attaining to that flawless body.

Health is the quest for upgraded personal satisfaction, self-awareness, and potential through constructive way of life practices and mentality. On the off chance that we assume liability for our own particular wellbeing and prosperity, we can enhance our wellbeing consistently. Certain components impact our condition of wellbeing, including healthy food, physical movement, and activity.

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  4304 Hits
APR
20

Fat Free Foods & Risks

Fitness and Aging

The term ‘fat-free’ is one of the more common forms of labelling that should raise a warning flag. If you’re new to losing weight it’s an easy mistake. ‘Fat-free’ yogurt may be relatively free of fat but when the fat is taken out the yogurt doesn’t taste so good. Manufacturers compensate by adding more sugar as well as thickening agents neither of which are good for your health or your diet plan. Fat free ice cream is much the same with added sugar in the form of corn syrup that is high in fructose – one of the main causes of obesity. 

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APR
14

5 Simple Changes That Can Boost Your Body

5 Simple Changes That Can Boost Your Body

There are a few changes you can add into your daily routine to help you feel better.

Drink more water

When I’ve asked my clients how many glasses they drink during a normal working day, some are surprised to find that they don’t drink enough. The recommended 8 glasses should be a normal amount but for some people it can be a real struggle, either the taste or the amount puts them off water. Try adding in slices of lemon, strawberries, oranges or even cucumber to flavour your water naturally 

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  5436 Hits
MAR
23

Bodybuilding for Veggies

bodybuilding1

Looking at most bodybuilder blogs and articles you could easily assume that only meat eaters need apply. However this is certainly not the case and there are a huge number of vegetarian bodybuilders today.

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  5955 Hits
MAR
23

Yoga Meditation To Beat Cold Effects

meditation1

Recent research indicates that simply following a regular yoga exercise routine and/or practicing mindful meditation for about 45 minutes a day is just as effective as an anti-flu shot in reducing your chances of an acute respiratory infection.

Quoting the results as ‘remarkable,’ professor of family medicine at the university of Wisconsin-Madison, Bruce Barrett found an overall 40 to 50% reduction in respiratory infections from the study compared with 50-60% protection rates for only a few strains of flu viruses when prescribing flu vaccines.

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  5802 Hits
FEB
25

Fitness after 40

agedfitness1

Conventional wisdom has it that the older you get the less strength and mobility you have. This belief was strengthened in previous studies that showed people over the age of 40 typically lost 8% or more of their muscle mass with each decade, a process that accelerates after age 70. Of course, less muscle mass means less strength and mobility, which as you age leads to less independence. It has also been linked to premature mortality.

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  4196 Hits
FEB
05

How to change your health.

How to change your health.

Sometimes the hardest part of making a positive shift is knowing where to start. It can be overwhelming when there are a number of changes to make or even when there is one big one. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes.

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  4659 Hits
JAN
16

The Right Trainer For You

personaltrainer1

If you’ve decided that you wanted to a hire a personal trainer to get you back in shape here’s a few things to consider. The NYC fitness industry has seen a surge in the number of people qualifying as personal trainers over the last couple of years, all of them eager with good intentions.

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  10423 Hits
JAN
09

The Best Time For Your Fitness Schedule

timefitnessmain

There are many ideas and beliefs about when is the best time of the day to exercise. Many people like to get up and get it done first thing in the morning and others prefer to exercise late in the afternoon or evening.

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  7034 Hits
DEC
16

Best Training To Tighten Up Your Butt

buttmain

One of the most common questions we've been asked is "what can I do for my saggy butt?" These are some of the top exercises to help you tighten up your butt.

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  7509 Hits
DEC
11

How Honey Can Help Banish Dry Skin This Winter

How Honey Can Help Banish Dry Skin This Winter

Winter is harsh on skin specially if you live in the city. As the chill winds howl and snow falls down from the sky, every other part of your body gets covered – except for the face. Exposed to the elements, the face will often suffer from dry, irritated skin. With a number of creams on the market aimed at tackling such an ailment, it probably seems like no big deal if skin starts to crack a little. But, it can cause great discomfort, and can actually be prevented by using a simple little product you’re almost certain to have at home: Honey.

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  6209 Hits
NOV
10

Live a longer (and better) life

longlife1

If you’re an Olympic athlete – preferably a cyclist, rower or tennis player – do manual work, live in England, as opposed to Scotland or Northern Ireland, and fast one day a week we have good news for you: you’ll probably be healthier and live longer than those who aren’t or don’t.

According to recent research published on the British Medical Journal website Olympian athletes live 2.8 years longer than average and the cyclists, rowers and tennis players lived longest of all. The study examined the life spans of 25,000 athletes who competed in the Games going back as far as 1896. Those involved in contact sports such as boxing gained the least whereas cyclists and rowers had the best health. However, even those who practised lower intensity sports like golf also had a boost in health and public health specialists from Australia and the US have suggested that even moderate exercise on a regular basis of 150 minutes a week will result in a life extension of several years.

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NOV
10

Delayed Onset Muscle Soreness (DOMS)

doms1

You have likely experienced the evil of delayed onset muscle soreness (DOMS) several times before. It is the intense feeling of pain in certain used muscles around your body after a hard workout.

It becomes most noticeable 2 – 3 days later when getting out of bed is suddenly a painful challenge, showering becomes a nightmare as we struggle to lift our arms high enough to wash above our hips and we might even have to slide down the stairs on our… well, you get the idea.

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OCT
13

The Perfect Push Ups Guide

pushups2014main

Push-ups aren’t as easy as they look and while their benefits are well known performed incorrectly they can cause shoulder and/or lower back injuries. Push-ups build muscle by working your chest, shoulders, triceps and core muscles. They can be done almost anywhere at any time; however, if your technique is off push-ups can cause trouble.

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OCT
13

5 Ways For Better Health

5 Ways For Better Health

Achieving optimal health and fitness can be challenging for even the most dedicated of us. But when applied each day, these top 5 rules for improved health and fitness can help you to attain more of it, forever:

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SEP
09

Few Abs exercises you should know

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Pallof Press

The pallof press is the excellent anti-rotational exercise that puts great demand on the trunk to stop it rotating in a transverse plane. To perform, assume an athletic posture with knees bent, pelvis and lumbar (lower) spine neutral, and shoulders relaxed.

As you push the cable in front of you, focus on engaging the core, stopping the rotation of your trunk. Keep it as rigid as possible, hold for 2-5secs and pull back into your center.
You can perform the Pallof Press in various stances, kneeling, split stance on floor or off and lastly parallel.

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SEP
04

Getting back in to the workout routine

backtotraining1

Summer is pretty close to the end and when at the thought of exercising, you begin to potter around, clean the house and look for food (and discover there is none, so you buy some junk food).  Well, you need to stop, and ask yourself – WHY AM I AVOIDING IT?! If you’re anything like me, the answer may be, ‘I’ve had a bit of time off and I know I won’t be at the same standard I used to be, it’s going to be painfully depressing.’ Well, guess what sweetheart, procrastinating and procrastibaking aren’t going to help you and really, who cares if you’re not as good as last time?! Exercise should be about having fun, see it as a healthy challenge to reach those goals again.

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AUG
07

Junk Food Issues

junkfood1

Before we get into the details of the junk food addiction aspect let’s first define the subject. The official definition of junk food is food, meaning some substance that is basically edible, with little or virtually zero nutritional value. Junk food is often high in saturated fats and sugar and contains calories but little in the way of either protein, vitamins or minerals – as numerous scientific studies have proven. 

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AUG
07

Fast Weight Loss Training

fastweightlosstraining1

People constantly thinking that weight loss is linked to many hours of gym and sweat… Well, let's say that this is just a myth.
You dont need to go for an hour 4 times a week to get results. All you need is a regular ’Fastie’ and you will feel the difference. 

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JUL
15

Look Healthy - Feel Healthy!

lookandfeelhealthy1The squat is the most simple but most technical move at the same time. Adults seem to have trouble most of the time as their lifestyle or job has caused some kind of muscular imbalance forcing them to move in a different way. From the picture below you can see the lady squatting with her shoulders rounding and the torso has fallen forward.

A good way I check to see if it’s a case of bad ankle mobility is to get her to stand on blocks elevating her heels. If the body still falls forward we generally assume that it’s higher up leg possibly her hip flexors and not her ankle mobility. If she didn’t lean forward, and it feels pretty comfortable we can assume that her ankle mobility is the issue which forces the rest of her kinetic chain to move in a different way.

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JUN
16

Stress Beaten by Food?

stress1Stress is higher and higher with the pressures of modern life. Stress increases cortisol levels which have a negative impact on muscle tissue as well as increasing the risk of stroke, heart disease and depression.

Lifestyle choices are both the cause and the cure of too much stress. If you can’t change your lifestyle, at least try to eat more stress reducing foods. Here are five of the best.

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JUN
12

Common Body Breakdowns

bodybreakdowns1If your serious about developing your physical potential, whether by competitive running, pumping iron in the gym, or even just doing yoga at home you’ll know there’s a whole lot more than seven potential ways in which your body can not only protest but cause some serious grief.

Whatever your genetic strengths or weaknesses, learning to listen and respond to your body’s initial warning signs makes all the difference between a short or long recovery time and is crucial if you want to keep doing what you do well. Here the focus is on some of the most common injuries affecting competitive runners, but the information applies to most physical workouts and regimes.

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MAY
19

Improve Power & Fitness in Soccer

soccer2Improving power, or explosive strength and speed is a big deal in soccer. Ask a player what he feels he needs to work on and 9 out of 10 the answer will be: "get faster and more explosive"

And they are right, these qualities are definitely very important for a dominating performance in soccer and many other sports. Note: I am not a scientist, and I do not know much about research, so I would like to simply give you my personal take on this based on experience and logic.

This advice comes straight from the trenches. Theory is good, but it has to be backed by practice, in my opinion. I do a lot of work with association football (soccer) and my approach has proven effective over and over again: for myself as many others, applying the same strategies.

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APR
17

Food for Body Building

musclefoodaBeets may not have occurred, or appealed to you as a body building option let alone something you should consume more often. Enough to put anyone off beets! However, fresh beets, if you can find them in farmer’s markets or health food stores are far better tasting either grated raw in a salad or as the colourful main ingredient in borscht soup. Minus the vinegar beets are naturally delicious and their nitrates increase vasodilation – the widening of blood vessels which increases blood flow to tissues that most need it enabling the body to work harder and also lowers blood pressure.

Surprisingly Psy forgot one truly important icon of Korean culture in his Gangnam Style spoof of Seoul lifestyles – kimchi! In Korea everyone eats it almost with every meal, including breakfast. This is beyond being simply a super food although foreigners may wonder what all the fuss is about. Kimchi has an acquired taste. Made from fermented cabbage, onions, garlic and spices it kicks a powerful punch as well as providing beneficial bacteria that aid digestion and nutrient absorption. A diet containing kimchi has been found to decrease waist size and body fat while improving blood sugar levels. Eat it as a side dish with any meal.

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APR
17

5 Ways To Get Ready For The Summer

5healthfoodSummer is next to our door, and clean eating is a must, if you want to have a healthy body. Clean eating basically means to avoid pre-packaged and processed foods and return to basics – fresh fruits and vegetables, whole grains *(preferably organic) and lean protein from fish.

Let’s start with vegetables. Dark green veggies such as broccoli, spinach and kale are high in folates – a cardiovascular booster – and low in carbohydrates.

Tomatoes are high in vitamin C and can be mixed with fresh basil in a salad or eaten alone as a snack. Try adding some roasted garlic to the mix. Garlic is a strong anti-oxidant that boosts the immune system, increases blood flow and lowers cholesterol.

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MAR
12

Weight lifting and tendon injuries

tendon1Tendon trouble and injuries is common amongst those who push their physical limits especially weight lifters. Shoulders are one of the more vulnerable areas of the body; however, anyone involved in strenuous exercise, workouts and sports is liable to strain or damage their tendons. Taking anti-inflammatory drugs such as ibuprofen, advil and aspirin is only a short- term solution and if used extensively can lead to other health problems particularly of the digestive system.

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MAR
12

Fitness & Health for spring time

springmainSo, while it may not look or feel like spring outside, it’s spring! The end of Spring when Summer should be teasing us. Bringing all the fun things you’d associate – holiday weekends, barbecues, weddings, evenings drinking outside….. all of which add up to bad news for your clean eating and training regime. We are all human though and the odd blow out is not going to have hugely detrimental effects to your overall goal if it is exactly that – occasional. If you eat cleanly and exercise regularly, nothing wrong with treating yourself every now and again. What is wrong though is allowing what should be a cheat “meal” to become a full –on blow out. So you have a glass of wine and a dessert at lunchtime…. This does not give you licence to finish the rest of the bottle over the course of the afternoon and then have a takeaway pizza for dinner and raid the biscuit tin for a midnight snack. Do not let treats become pig outs!

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FEB
11

5 Tips to drop your body fat

gainweight“Why am I not losing weight even though I’m training more?”

A very common question from many people, have many answers...First we need to make sure that everyone understands the difference between weight loss and fat loss.
What’s the difference?
Weight Loss = Wanting to lose body weight on a scale – The sum weight of bones, muscles, organs, fat, etc.
Fat loss = Wanting to reduce the fat on your body regardless of weight – The amount of fat between muscle and skin.

Weight loss can be achieved through gradually reducing the amount of calories you take in or by doing repetitive exercise for any given duration i.e. walking, jogging, running, cycling etc

Weight loss problems

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FEB
11

3 Tips for Dating & Fitness

datingfitnessmainLet's say that you’re out and about doing errands and you suddenly see a girl or a boy, that catches your eye. You decide to take action there because those clips you’ve seen on “pick up” and mystery’s pick up technique tells you that you have 3 seconds to make a move or you end up hesitating. Amazingly she/he’s giving you all the “IOI’s” and “kino” and you end up number closing her/him.

Boom! Nice….

If you aren’t so bold the scenario could end up like this…You’ve succumb to one of the thousand adverts for various dating websites and you’ve set up an online dating profile. You eventually find a good match and you’ve scheduled a date/time and place.

Great Job!

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JAN
13

A self motivation trick for success

moti1Do you talk to yourself while you're working out? Serious question! Or would you rather not be the person everyone avoids on the gym floor as they're worried about the mental state of someone happily having a conversation with themself?

Do you respond better to motivation? Could you push out a few more reps or go just a little bit faster with someone there to encourage you? I'm guessing most people would say yes - which is perfect as it keeps us Personal Trainers in a job! So if you respond to someone pushing you to the next level, getting the very best out of you, motivating you to try those last few movements - why can't you be your own cheerleader?

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JAN
13

Another approach to vegetables and health

vegies1While all vegetables are basically good for your health some are better than others. Cruciferous veggies are special due to their chemical composition which includes sulphurous compounds which give then their pungent flavour. When broken down by either chewing or chopping these sulphurous compounds are converted into isothiocyanates (ITCs) which can prevent and help fight cancer as well as boosting the immune system. Cruciferous veggies also contain antiviral/bacterial agents that can help keep you disease free.

Cruciferous veggies include beets and their greens, bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, radishes, turnip greens and watercress.

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DEC
09

Training after middle age

older1Many women are turned off from training as they have the wrong impression that lifting weights or any kind of gym activity is something men want to do to build muscles. How your body adapts to working with weights is determined by your genetics.

For women there are numerous benefits for doing resistance training and I promise you won’t end up looking like Arnie! Resistance training is good for anyone of any age or ability. It offers the benefits of gaining strength, improved co-ordination, better posture, a serious kick to the metabolism and heaps of self confidence. Heart problems, fat and a series of other conditions may become better by time and self-confidence can be boost as never before.

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DEC
09

Protein drinks & fitness

protein1Everyone needs a certain amount of protein in their diet and anyone involved in fitness training and body building will logically need more in a daily basis. One way to get an energy boost after working out while avoiding the dangers of high fat sources of protein, such as fatty meats, is by shaking up a shake based on protein powder alternatives or buy one of the hundreds brands in the market.

There are a number of such alternative sources of protein that are ideal for making shakes, including soy, egg and whey. All are high in protein and low in carbohydrates. All you need is a blender, 1-2 minutes and some imagination.

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NOV
11

Something new, something old: Get some rest

rest2Workout - Recuperate

Getting sufficient rest and recuperation is as important as any workout. Overtraining won’t make you any stronger or aid your performance, so learn to keep a proper balance between the two by watching for the following markers.

A loss of body mass/weight of just 2% indicates a lack of sufficient hydration which affects both physical and mental performance. Another indicator of dehydration is the colour of your urine. Dark yellow means you need to drink more water. Drinking more fluids both before and after a workout is recommended.

It’s a good idea to check your resting heart rate each morning to see what’s normal for you. An elevated resting heart rate is a sign of stress and your heart trying to move more oxygen to muscles and the brain. Physical and psychological stress registers the same. Both require extra recovery.

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NOV
11

Back pain and exercise: How fitness can help

backpain1Anatomy:

Your back (spine) is made up of vertebrae (bones) that make up 5 spinal regions: cervical, thoracic, lumbar, sacrum, and the coccyx. Between each vertebrae sits a shock-absorbing disc that allows movement and provides flexibility.

The purpose of your spine is to protect your spinal cord. Nerves from the spinal cord pass through the intervertebral foramen to the body, allowing messages to be transmitted to and from the brain and the periphery (e.g., your limbs).

The spine is supported by ligaments such as the anterior longitudinal ligament, the posterior longitudinal ligament, and the ligament flavum, and the core muscles such as the transversus abdominis and the multifidus. The unique and complex structure of spine allows humans to move with great freedom, but also requires coordinated interactions between vertebrae, vertebral discs, ligaments, and supporting musculature in order to achieve healthy function.

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OCT
07

Goals and Motivation

dweir1Not making much progress in losing weight, or on a slow train in attaining your strength and fitness goals? You think you have problems? Take a look at someone who could have had plenty to complain about, but took a different approach: David Weir, the British and World Champion Paralympic champion who won this year’s London Marathon for the fifth time and won last year’s New York Marathon and took triple gold in the World Championships in Christchurch New Zealand.

He is described as Britain’s top wheel chair athlete and one of the best in the world.
So how did he get there, given the significant disability of being born paraplegic? Self-perception seems to be the secret, or at least a large part of it. “I have never seen myself as disabled. I have always been treated as normal,” says the 34 year old from South London who has an 8 year old daughter from a previous relationship and now has a new-born son with his current partner.

He has been a full time athlete for the last thirteen years.

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OCT
07

Medical checkups can save lives

testsaThe continuous advancement in medical tests has been a major contributing factor to the increased life expectancy of our generation (among with a better and healthier diet and of course fitness). With advancements in medical science, medical abnormalities can now be detected earlier and with greater accuracy. Picking up changes early is vital to ensure that you can treat the condition or changes appropriately. As a result, exercise physiologists are playing an increasing role in the treatment and prevention of many lifestyle diseases.

Whilst medical testing is a meticulous science, it does rely on each individual to request the appropriate tests from their GP. At various stages of your life, the tests that are suitable will change. The following graphic provides you with succinct summary of medical tests that are appropriate through your lifespan. If you haven't had a medical check up in the past year and you are over the age of 30, you know what to do! A medical check up could save your life!

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SEP
10

Salt or Sodium and Extra Weight

salt2In the last decades many different theories about salt or sodium have come to light.

Weight gain and retention have many origins as well as supposed solutions. However, one common food item with a significant impact on body weight is salt, or sodium.

Food manufactures add a lot of salt to foods, deadening our over-stimulated taste buds, and to increase product shelf life. Salt is in virtually all commercially produced foods and drinks including diet soda and even some supposedly organic products. We get used to the taste and then find products with less or no salt not to our liking.

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SEP
10

Muscle stretching

calv1When taking up an exercise such as jogging, more serious running or just about any physical activity that pushes your body beyond its comfort zone, you’ll need an appropriate pre and post exercise warm up and wind-down routine if you want to avoid injuries. In addition to this you should always remember to avoid eating at least one hour before you exercise.

It’s all part of the process of getting fitter faster while listening to your body’s needs and respecting its capacity.

A common area for problems when running is the foot and ankle region which is where most of the impact occurs and blood pressure increasing during training. Keeping your calf muscles flexible can help you avoid tendonitis and plantar fasciitis by softening the shock as your foot hits the ground. One popular injury preventive training method which focuses on flexibility and strength is the Wharton Performance Model.

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