Health and Fitness in London

The benefits of skipping breakfast

Mon, 02 Dec 2024 10:54:17 GMT

Is Breakfast Truly the Most Important Meal of the Day?

Should you eat breakfast to achieve your fitness goals, or could skipping it be more beneficial?

I aim to challenge conventional fitness advice when necessary to deliver the best results for my clients. My commitment to tailoring fitness solutions to individual needs is what sets me apart in the personal training industry.

In a world dominated by one-size-fits-all approaches, it’s critical to remember that the most important person in any fitness journey is the client. Forcing a rigid mindset on someone often leads to frustration and failure, pushing them away from their goals.

For many, breakfast has long been considered a non-negotiable meal. Decades of marketing by the breakfast cereal industry have ingrained the belief that starting the day with a bowl of sugary cereal is essential. For these individuals, switching to a healthier option—like grilled salmon and vegetables—can feel revolutionary.

But what if you don’t enjoy breakfast? What if skipping it altogether makes you feel better?

The Breakfast Myth: Science vs. Belief

For years, health experts have drilled into us that skipping breakfast is a fast track to obesity and chronic disease. The phrase “breakfast is the most important meal of the day” is so entrenched in society that questioning it seems almost heretical.

Interestingly, a recent meta-analysis of breakfast-related studies found that the belief in breakfast’s benefits often outweighs the strength of scientific evidence. Researchers uncovered significant biases in how results were interpreted, leading to conflicting conclusions.

Does this mean breakfast is bad? Absolutely not. Instead, it highlights the need for an open-minded approach to nutrition, prioritizing what works best for you. While nutrition debates can be divisive, achieving body composition goals ultimately boils down to three basics: creating a calorie deficit, eating nutritious foods, and sticking to the plan.

When Skipping Breakfast Works

Skipping breakfast might not be for everyone, but it can be a game-changer for some. The hardest part of getting in shape is adherence to a diet, so any strategy that makes this easier is worth considering.

For a minority of clients, skipping breakfast leads to higher compliance with their nutrition plans. Some people simply aren’t hungry in the morning or find breakfast unappealing. Others prefer to capitalize on their early productivity by delaying their first meal.

Fat Loss and Calorie Control

When pursuing fat loss, total calorie intake matters most. Skipping breakfast can help some people naturally reduce their daily calorie consumption—provided they don’t compensate by overeating later.

Another benefit is appetite management. By starting to eat later in the day, clients can condense their meals into a shorter time frame, which can have psychological advantages that support adherence to their diet.

Potential Health Benefits of Skipping Breakfast

Beyond fat loss, skipping breakfast or engaging in intermittent fasting has been linked to several health benefits, such as:

Reduced inflammation, oxidative stress, and blood pressure
Improved cardiovascular function and cell repair
Enhanced growth hormone release

Perhaps the most notable benefit is linked to anti-aging. Extended fasting supports a natural process called autophagy, which clears out cellular debris, including faulty parts and potentially cancerous growths. This "house cleaning" helps improve the body’s efficiency and is essential for healthy aging.

While these benefits sound promising, similar results can often be achieved through a balanced calorie deficit, so skipping breakfast isn’t a magic bullet.

The Bottom Line: What Should You Do?

This article isn’t a call to abandon breakfast entirely. Instead, it’s a reminder to remain flexible and find what works best for you. I prioritize personalization—if eating breakfast later in the day makes you feel better, go for it.

Be cautious, though, about rigid fasting schedules. Popular intermittent fasting protocols can create unnecessary pressure by emphasizing strict eating windows. The key to success lies in experimenting with your schedule to discover what aligns with your preferences, goals, and lifestyle.

In the end, whether you eat breakfast at dawn, delay it, or skip it altogether, the focus should always be on creating a sustainable, enjoyable approach to your nutrition and fitness journey.

For all Personal Training enquiries in the London, Ruislip area: contact me here

6 healthy breakfast ideas to start your day

Thu, 12 Sep 2024 15:52:47 GMT

6 High-Protein Breakfast Ideas to Fuel Your Morning

Starting your day with a high-protein breakfast can boost your energy levels, improve focus, and keep you feeling fuller for longer. Whether you're trying to build muscle, maintain weight, or simply stay energized, incorporating more protein into your morning routine can make a big difference. Here are six delicious and easy-to-make high-protein breakfast ideas to kick-start your day.

1. Scrambled Eggs with Spinach and Feta

Eggs are one of the best sources of high-quality protein, and adding spinach and feta gives this dish a nutritious and flavorful boost.

How to make it:

Whisk 3 whole eggs and 1 egg white in a bowl with a pinch of salt and pepper.
Sauté a handful of fresh spinach in a pan with olive oil.
Pour in the eggs and scramble them until cooked to your liking.
Add crumbled feta cheese just before serving.

This simple dish delivers around 25 grams of protein, plus the vitamins and minerals from the spinach.

2. Greek Yogurt with Protein-Packed Toppings

Greek yogurt is a protein powerhouse, offering around 10-20 grams of protein per serving, depending on the brand. Pair it with protein-rich toppings for an even bigger boost.

How to make it:

Start with 1 cup of plain, unsweetened Greek yogurt.
Mix in half a scoop of protein powder for a boost in protein
Add a spoonful of nut butter (like almond or peanut) for extra protein.
Sprinkle chia seeds or hemp seeds for added fiber and protein.
Top with a handful of almonds or walnuts for crunch and more protein.

This breakfast is quick, easy, and packed with nutrients, delivering about 25 grams of protein depending on your toppings.

3. Protein-Packed Smoothie

A smoothie can be a convenient, high-protein breakfast if you pack it with the right ingredients. Adding protein powder to your smoothie ensures you get a solid protein boost right at the start of your day.

How to make it:

Blend 1 scoop of your favorite protein powder (whey or plant-based) with 1 cup of unsweetened almond milk or water.
Add 1/2 cup of frozen berries or banana for natural sweetness.
Toss in a handful of spinach or kale for extra nutrients.
Include 1 tablespoon of almond butter or chia seeds for healthy fats and additional protein.

This protein smoothie can deliver anywhere from 20-30 grams of protein, depending on the ingredients you use.

4. Cottage Cheese and Berry Bowl

Cottage cheese is often overlooked as a breakfast food, but it’s high in protein, low in fat, and incredibly versatile. Pair it with fresh berries for a balanced, sweet, and savory meal.

How to make it:

Scoop 1 cup of low-fat cottage cheese into a bowl.
Add a handful of fresh or frozen berries (strawberries, blueberries, or raspberries).
Sprinkle with flaxseeds or chia seeds for additional nutrients.
Drizzle a bit of honey or sprinkle cinnamon on top for sweetness.

With around 20 grams of protein from the cottage cheese alone, this breakfast is light but very satisfying.

5. High-Protein Breakfast Burrito

A breakfast burrito is a delicious and filling way to pack in a lot of protein. By including eggs, black beans, and lean meat like turkey or chicken sausage, you can create a burrito that is as tasty as it is nutritious.

How to make it:

Scramble 2 eggs with 1/4 cup of black beans.
Add 1 turkey sausage (cooked and crumbled).
Warm a whole-wheat tortilla and fill it with the egg, bean, and sausage mixture.
Sprinkle some shredded cheese and top with salsa or avocado.

This protein-packed burrito offers around 25-30 grams of protein, making it a hearty and satisfying way to start the day.

Adding protein to your breakfast doesn't have to be difficult or time-consuming. Whether you prefer eggs, yogurt, smoothies, or even pancakes, there are plenty of ways to increase your protein intake in the morning. These five high-protein breakfast ideas are not only nutritious but also flavorful, making them the perfect way to fuel your body for the day ahead.

For personal training and coaching enquiries, email me here :)

Why fat doesn't care about your feelings

Wed, 07 Aug 2024 07:08:41 GMT

Through my experience as a Personal Trainer, I have observed the patterns, themes, and trends in a manner by people ive spoken to and worked with.

A singular, unifying catalyst for successful weight-loss narratives exists: the moment of realization, an epiphany, the "Aha, I can’t continue this way."

This is precisely why the 'healthy at every size' ideology is flawed. You are not healthy at every size. "But one can be ill and underweight too," they retort. Indeed, that is possible, yet it’s merely deflection.

The focus here is not on anyone else. If one is overweight, the probability of death escalates. The greater the excess weight, the higher the propensity for illness and the decline in life quality.

This is an irrefutable truth, regardless of how anyone attempts to spin it. The term ‘morbid obesity’ (morbid, implying death) exists for a reason.

Many individuals are gradually and stealthily bringing about their own demise. It is our societal duty, the government’s duty, and a personal trainers’ duty to convey the truth.

It is imperative to differentiate between: “I’m going to tell you the truth in a compassionate manner to assist you in solving your problem.” versus: “I’m going to tell you the truth while being inconsiderate.” There is a misconception that truth cannot be conveyed without compassion.

In today’s polarized world, feelings often overshadow facts. While emotions matter, they do not surpass the importance of facts.

Ultimately, one will feel better about oneself in the long run if action is taken, as opposed to insisting on acceptance without change.

Acceptance of the individual is feasible, but acceptance of the health implications is not. People often conflate their identity with their weight, yet these are distinct aspects. Assistance should be offered compassionately.

Regrettably, some individuals exhibit insidious laziness. There are sloths and gluttons who indulge in endless entertainment and neglect their health. However, they still merit our assistance.

They are ensnared by circumstances and misled by a vocal minority claiming it’s not their fault.

No – it is their responsibility. Yet, they should not be condemned. They possess the power to instigate change.

If they grasped the difference in how they feel now versus how they could feel after losing merely 14lbs.

Shedding 5kg can result in noticeable improvements. For those overweight, losing 5kg impacts blood pressure.

Given that hypertension is the leading silent killer among men, this is undoubtedly beneficial.

Education is the crux of this issue. From a public health policy standpoint, the government faces challenges, as it can only implement broad measures, risking backlash if the cost of inexpensive food rises.

For governments, navigating this issue is a complex endeavor. In my opinion, taxation is the only solution.

Making unhealthy food less accessible through taxation is necessary, but concurrently, how do we make healthy food more affordable? Balancing these elements is crucial.

This necessitates significant governmental intervention, which is inherently fraught with challenges.

I do believe the Government aims to address the obesity crisis and discover an effective solution. However, whether they will succeed or are searching in the right direction remains uncertain.

Last year, an obesity ‘tsar’ released a white paper, and the leading assertion was that exercise does not significantly impact weight loss. Nonsense. Exercise induces physiological and hormonal benefits, along with mental health improvements, fostering a healthier lifestyle.

These benefits facilitate success in adopting healthier habits, improving diet, and reducing cravings. Therefore, the Government is consulting the wrong experts.

For those seeking genuine support, expertise, and accountability in weight loss, consider how I can develop a personalized training and nutrition plan tailored to your needs.

Discover the Benefits of Pilates: Strength, Flexibility, and Mindfulness

Tue, 02 Jul 2024 14:25:46 GMT

Discover the Benefits of Pilates: Strength, Flexibility, and Mindfulness

Chances are you know someone who practices Pilates or you have at least heard of it. Still, you might not be entirely sure what it is and how it might benefit your health and fitness.

Interestingly, Pilates wasn't initially created as a form of everyday exercise. It was actually invented to help dancers recover from injuries.

The goal was to aid dancers who suffered from overuse injuries by focusing on strengthening their core muscles, with stronger abdominal, hip, and gluteal muscles, the hope was that dancers would experience fewer overuse injuries.

It worked. Dancers who did Pilates suffered fewer injuries. From there, Pilates' popularity grew, and it wasn't long before people realized that anyone could benefit from the low-impact exercise.

Understanding Pilates

Pilates is a type of exercise involving a series of controlled movements that flow into one another with precision. In terms of which muscles Pilates works, it's considered a total body workout. However, its movements are primarily designed to target your core muscles, including:

Abdominal muscles
Hip muscles
Gluteal muscles
Lower and upper back muscles
Inner thigh muscles

The goal is to be in complete control of your body as you move, starting from your central core muscles and using the stability these muscles provide to smoothly control your arms, legs, and other extremities.

This is no easy feat, making Pilates an excellent way to build strength and stamina.

Pilates vs. Yoga: What's the Difference?

Yoga can be pretty slow and focuses more on mobility and stretching, while Pilates really emphasizes building functional strength. Pilates as a whole-body workout that encourages you to think about yourself as a person who moves and the best way to support those movements.

It focuses on promoting functional strength, the benefits of Pilates extend beyond your workout, improving the way you move in your everyday life.

Benefits: 5 Reasons to Add It to Your Workout Routine

Here are five benefits of Pilates that might convince you.

Relieves Tension in Shoulders, Back, and Legs

Having strong core muscles promotes better posture, which can prevent or relieve muscle tension that builds up in our day-to-day routines. Many people have weak core and back muscles, and strengthening these postural muscles helps balance out the tension resulting from this weakness.

This is especially beneficial for people who sit at desks for long periods because stronger core and back muscles can help pull you out of those classic desk postures that cause tension and pain in your shoulders and legs.

Boosts Your Body's Natural Fat-Burning Ability

Pilates may not be the best exercise to burn calories quickly, but it helps your body burn fat by building muscle in the areas worked, and this is important since building muscle increases your body's basal metabolic rate — the number of calories your body burns while at rest,

Great for Cross Training and Injury Prevention

Whether you're trying to get in shape or just improve your overall health, no single type of exercise can get you there. In your overarching exercise regimen, you need a variety of workouts, including cardio, strength training, flexibility exercises, and perhaps some high-intensity interval training (HIIT).

Including these various types of exercise in your fitness plan is called cross-training. Cross training is important because it helps prevent overuse injuries you can get from repetitively using your muscles the same way over and over if you're only doing one type of workout.

It's also a great way to mix up your workouts, reducing the chance of the mental burnout that can cause you to stop exercising altogether. Below are four Pilates exercises you can try anywhere!

Promotes Mindfulness and Body Awareness

Pilates encourages you to stay in touch with your body as you build strength. Other strength training workouts, like weightlifting, encourage pushing your body to its limits. This means you might not always be totally listening to your body, making it easier to ignore your body cues.

Pilates is a type of strength training exercise that encourages you to identify and work within the limits of your body. There's also an inherent mindfulness to it and a lot of breath work, which can help relieve tension and stress."

All You Need is a Mat

When you think of Pilates, those complicated-looking machines — called Pilates reformers — may come to mind and seem intimidating. But doing Pilates doesn't require a machine.

In conclusion, Pilates offers numerous benefits, from strengthening core muscles and relieving tension to promoting mindfulness and enhancing body awareness. Whether you're a dancer, an office worker, or someone looking to improve overall fitness, Pilates can be a valuable addition to your exercise regimen.

Looking for 121 Pilates training in London, click here !

5 ways to stay in shape all summer

Fri, 24 May 2024 08:16:18 GMT

5 ways to stay in shape for the summer

If you're looking to get in shape around the May-June period to be "ready for the summer" you've probably left it too late, and should click off this article. Ha! Just kidding, getting your body ready for the summer is overrated, and it should be ready regardless for what season it is.

Here are five ways to stay in shape during the summer:

Prioritize wholefoods

Focus on a diet rich in whole foods, including plenty of vegetables, fruits, lean proteins, and whole grains.

Minimize processed foods, sugary snacks, and beverages. Instead, choose nutrient-dense options that provide sustained energy and satiety, examples: Grilled chicken with a quinoa and vegetable salad, fresh berries with Greek yogurt, and a handful of nuts for snacks.

I like to follow these guidelines, and so long as they're being followed you are on the right track.

1) Have green vegetables with all, if not most of your meals

2) Every meal should have a minimum of 20g of protein

3) Drink a minimum of 3 litres of water per day

4) Avoid carbohydrates in your final meal of the day

5) Cheat meals once or twice per week

Stay Hydrated

Drink plenty of water throughout the day to stay hydrated and support metabolic processes, sometimes thirst can be mistaken for hunger, so drinking water can help manage cravings. Studies show drinking an adequate amount of water per day can help you lose up to 5-15% more weight, this is because there are numerous health benefits to drinking water other than weight loss, such as regulating body temperature, helping physiological processes and protecting vital organs.

Aim for at least 8-10 glasses of water per day, more if you're active or it's particularly hot.

Train HARD

Intense training should be ingrained in your lifestyle if you want to be in shape. It's crucial to maintain this commitment, regardless of how busy you get.

Training hard keeps your insulin sensitivity in check, burns plenty of calories, and ensures your metabolism stays active.

With the additional food intake, your performance will likely soar. Leverage this by setting goals to increase your strength on key lifts, using these targets as your focus throughout the summer months.

Rest when needed

This is no excuse to take leisurely rest days, but its important to schedule them to a maximum of two days per week where you don't sweat a drop, the reason being is when you workout you are damaging your muscle tissue in order for it to strengthen and grow you must rest.

Rest will ensure performance levels are sustainable, hormonal levels are in check, and stress is controlled. Managing stress is important as over-exerting yourself physically and mentally can lead to injuries and changes in your motivation levels.

Keep up with HIIT

High-Intensity Interval Training (HIIT) is scientifically proven to offer several health benefits. It effectively boosts cardiovascular health by increasing heart rate and improving oxygen consumption. HIIT also enhances insulin sensitivity, helping to regulate blood sugar levels.

This form of exercise burns a significant number of calories in a short time and continues to burn calories post-workout due to the afterburn effect. Additionally, HIIT helps in building and preserving lean muscle mass while reducing body fat, making it an efficient workout for overall fitness and weight management.

You can pick 4 intense exercises, and perform them in circuit fashion for 2-3 rounds at 20-30 second intervals of maximal effort, with 10-15 seconds resrt inbetween. Here's an example:

A1) Goblet Squats

A2) Inertia Wave or Battle Ropes

A3) Squat Jumps

A4) Mountain Climbers

Do these exercises twice over, so eight exercises, rest two minutes and repeat. Do the entire circuit 4 times.

I would recommend 1-2 of these type of sessions per week for best results, to lightly put it, towards the end of each circuit you should feel you're about to collapse on the floor from a lack of oxygen.

Im working out regularly, but im not losing weight?

Thu, 02 May 2024 18:21:28 GMT

"Im doing classes everyday, why am I not losing weight?"

"Im hardly eating.."

Two common things I hear, and whilst it sounds unbelievable, sometimes exercise does not equal to weight loss. Here are three questions you should honestly ask yourself.

Are you really in a calorie deficit?

To lose weight, you need to create a calorie deficit consistently over time. Essentially, burn more calories than you’re consuming over a long enough period, and you will lose weight.

Exercise burns calories so it must automatically lead to weight loss, right? Not always!

Unless you are maintaining that all-important deficit in your energy balance. This is why tracking your meals in a food diary and monitoring your daily activity levels with step count can be useful tools to highlight any areas which might be holding you back.

Perhaps you are not a calorie-counting type of person. A caloric deficit will feel like you are starving yourself. This is where people fall into a trap and go on 30-hour fasts because they're not used to eating to a state of satiation, instead they eat to satisfaction, to the point where eating to satisfaction feels like its just enough. Eating to satiation is giving your body just enough nutrients and calories to go about your day, by today's standards its like starving yourself (do you get my drift?!).

Are you moving less outside the gym?

Non-exercise activity thermogenesis (NEAT) plays a significant role in weight loss—it's the energy expended in activities like walking, playing, or even fidgeting. Starting an exercise program can sometimes lead to a decrease in NEAT, which reduces energy expenditure and undermines your calorie deficit.

Maintaining a high NEAT by aiming for at least 10,000 steps daily can counteract this effect.

Are you eating more without knowing?

Many people overestimate calorie burn from exercise while underestimating daily calorie intake. It's common to think you can indulge more because you're exercising, but those extra calories may exceed what you've burned.

I have made my clients perform a few weightlifting exercises, planks and stretches and by the end of the session they open an app on their phone, or look at the data on their watch and apparently they have burnt the same calories as a runner during a half-marathon in just one hour in a gym. Incredible!

No, these applications and wearable technologies are famous for being inaccurate. Think about it for a second, they have the ability to measure your heart rate, blood pressure, and even rate of respiration but it cannot possibly consider the physiological processes in your body which account for caloric expenditure.

Track your food intake, you would be surprised how much unconscious eating/snacking will make up your daily caloric intake thus sabotaging weight loss efforts. Tracking food intake, whether through calorie logging or portion control, can help maintain awareness and prevent overeating.

In summary:

Exercise is crucial for weight loss, and I emphasize progressive training and increasing daily energy expenditure. However, exercise alone isn't a magic solution. Combining effective diet and training strategies is key to sustainable weight loss success.

How to stay on track with your body transformation on holiday

Wed, 24 Apr 2024 07:10:20 GMT

Maintain Your Transformation Goals While Enjoying Holidays

Are you worried about maintaining your fitness journey during the holiday season? Fear not! With the right strategies and mindset, you can stay on track with your transformation goals without sacrificing the joy of festivities. Here's how:

Prioritize Planning for Success

To ensure you stay on track with your fitness goals during the holidays, it's crucial to plan ahead. Schedule your workouts and meals just like you would any other appointment. By making a plan and sticking to it, you'll be less likely to succumb to temptation or make excuses for skipping workouts.

Embrace Flexible Eating

During the holidays, it's inevitable that you'll encounter a variety of delicious treats and indulgent meals. Instead of depriving yourself completely, practice flexible eating. Allow yourself to enjoy your favorite holiday foods in moderation, but be mindful of portion sizes and balance them with nutritious options.

Incorporate Active Holiday Traditions

Make the most of the holiday season by incorporating active traditions into your celebrations. Whether it's going for a family walk after a big meal, participating in a holiday-themed fun run, or playing outdoor games with loved ones, find ways to stay active and enjoy quality time with those you care about.

Stay Hydrated

Amidst the hustle and bustle of the holidays, it's easy to forget to stay hydrated. However, proper hydration is essential for maintaining energy levels, supporting digestion, and promoting overall health. Aim to drink plenty of water throughout the day, especially if you're indulging in alcoholic beverages or salty foods.

Get Creative with Workouts

If your usual gym routine is disrupted during the holidays, don't let it derail your progress. Get creative with your workouts by trying new activities or incorporating bodyweight exercises that can be done anywhere. Whether it's a quick HIIT session in your living room or a yoga flow in the park, find ways to stay active wherever you are.

Example Hotel Room Workout

Warm-Up

Start with a quick warm-up to get your blood flowing and your muscles loosened up. You can do jumping jacks, high knees, or marching in place for 3-5 minutes.

Circuit Workout

Perform each exercise for 12-15 reps or for 30-60 seconds, depending on your fitness level. Rest for 30 seconds between exercises. Complete the circuit 2-3 times.

Bodyweight Squats

Stand with your feet shoulder-width apart, toes slightly turned out. Bend your knees and lower your body as if you were sitting back into a chair. Keep your chest up and core engaged. Push through your heels to return to standing.

Push-Ups

Start in a plank position with your hands shoulder-width apart, wrists stacked under your shoulders. Lower your chest towards the floor by bending your elbows, then push back up to the starting position.

Reverse Lunges

Stand tall with your feet hip-width apart. Step one foot back and lower your back knee towards the ground, keeping your front knee aligned with your ankle. Push through your front heel to return to standing, then switch legs.

Plank

Get into a plank position with your hands shoulder-width apart and wrists stacked under your shoulders. Keep your body in a straight line from head to heels, engaging your core and glutes. Hold for 30-60 seconds.

Mountain Climbers

Start in a plank position with your hands shoulder-width apart. Drive one knee towards your chest, then quickly switch legs, alternating knees as if you're running in place. Keep your core engaged and your hips level.

Tricep Dips

Sit on the edge of a sturdy chair or bed with your hands gripping the edge, fingers facing forward. Extend your legs out in front of you and walk your feet forward slightly. Lower your body towards the floor by bending your elbows, then press back up to the starting position.

Cool Down

Finish your workout with a few minutes of stretching to help prevent muscle stiffness and reduce soreness. Focus on stretching your major muscle groups, including your legs, arms, chest, and back.

Focus on Balance, Not Perfection

Above all, remember that the holiday season is about enjoying time with loved ones and creating memories, not about achieving perfection with your fitness goals. Strive for balance by making healthy choices most of the time, but allow yourself to indulge occasionally without guilt. By maintaining a positive mindset and focusing on progress rather than perfection, you can stay on track with your transformation goals while still enjoying all that the holidays have to offer.

With these strategies in mind, you can navigate the holiday season with confidence, knowing that you have the tools and mindset to stay on track with your transformation goals. Embrace the joy of the season while staying true to your commitment to health and fitness, and you'll emerge from the holidays feeling empowered and ready to tackle whatever comes next.

Here's why training with a partner is a mistake

Sun, 07 Apr 2024 15:20:39 GMT

While gym training with a partner can have its benefits, there are also potential drawbacks. Here are five reasons why it might be considered a mistake:

Dependency : Relying too heavily on a training partner can hinder your ability to push yourself independently. If your partner is unavailable or loses motivation, it can disrupt your own consistency and progress.

Skill Level Discrepancy : If your partner is at a significantly different fitness level, it can be challenging to find exercises that suit both of you. This can lead to frustration or even injuries if one person is pushing beyond their capabilities to match the other.

Socializing Distractions : While camaraderie can be motivating, it's easy for gym sessions with a partner to become more about socializing than focused training. Excessive chatting can lengthen rest periods and reduce the intensity of workouts.

Limited Variety : Training with a partner might limit your exposure to different exercises and training methods. You may become stuck in a routine that doesn't fully address your fitness goals or provide enough variety to prevent plateaus.

Dependence on Motivation : If your motivation relies solely on your partner's enthusiasm, you might struggle to maintain consistency when they're not available or lose interest in training altogether if the partnership ends.

Don't get me wrong, having someone like-minded to you and with a similar fitness level can be beneficial as you can push eachothers limits, share knowledge and incorporate different exercises into eachothers regiment but in my experience this is rarely the case amongst recreational gym-goers.

Let's dwell on this and give you my personal input as a five-year and counting veteran of this industry:

" I'm training with my best friend whose helping me get into gym" - taking the first step in the gym as a 'newcomer' is a commendable task, and well done to you if you have so for taking charge of your health and fitness. The fault doesn't come from the newcomer but from the more experienced gym-goer who is training this newcomer to his own level, without considering important factors such as fitness levels and injury history. Most of these people fizzle out of a gym in a few months at most.

Im a personal trainer by trade, and if you're new to health and fitness, seek professional help, it may cost a pretty penny but you'll thank youself years down the line when you are competant enough to train by yourself.

The socialites - You'll see these people frequent every gym but most notably commercial gyms, the aim of these people are to huddle up as close as they can around the squat rack or bench press, and take up the equipment for about half an hour, resting 5-10 minutes per person per set.

The gym is an escape for a lot of people, and an opportunity to meet people outside of the stresses of their daily lives, so it is no surprise a community feeling can also be built from gyms especially smaller gyms. This is a great thing, and helps foster positive relationships.

On the contrary, it doesn't help foster positive training progress. You know the people you don't notice in the gym, with their headphones in, walk in and out the door in a blink of an eye (45-60 minutes approximately) - those are the people making progress.

Why skipping breakfast might actually be good for you

Mon, 18 Mar 2024 19:40:57 GMT

Why Skipping Breakfast Might Actually Be Good For You

In the realm of nutrition, the concept of skipping breakfast has been a topic of much debate. While conventional wisdom often emphasizes the importance of starting the day with a hearty meal, emerging research suggests that skipping breakfast could offer a range of benefits. Let's delve into the advantages of adopting this unconventional approach to morning eating habits.

Burning More Fat and Boosting Metabolism

When you skip breakfast, your body doesn't get its usual influx of calories first thing in the morning. Instead, it taps into your fat stores for energy, which can help with weight loss. Plus, skipping breakfast might kickstart your metabolism, making it more efficient at burning calories throughout the day.

Improving Blood Sugar Control

Skipping breakfast could actually make your body more sensitive to insulin, the hormone that helps regulate your blood sugar levels. This means your body can better control its blood sugar, reducing the risk of conditions like diabetes.

Keeping Your Brain Sharp

Contrary to what you might think, skipping breakfast might not hurt your brainpower. In fact, it could even help. Fasting triggers a process in your body that cleans up and repairs cells in your brain, which could lead to better cognitive function and mental clarity.

Being More Mindful About Eating

Skipping breakfast gives you a chance to pay more attention to your hunger cues and eating habits. Instead of mindlessly grabbing food as soon as you wake up, you can tune into your body's signals and eat when you're truly hungry. This mindfulness can lead to healthier eating habits overall.

In Conclusion

While it might seem counterintuitive to skip breakfast, there are some compelling reasons to give it a try. From burning more fat to improving blood sugar control and keeping your brain sharp, skipping breakfast could have some surprising benefits for your health. Just remember to listen to your body and make choices that work best for you.

The mantra of "doing it tomorrow"

Thu, 14 Mar 2024 15:42:32 GMT

Unlocking Your Fitness Potential: The Impact of Procrastination on Health and Fitness Goals

Explore the detrimental effects of procrastination on personal training goals and discover actionable strategies to overcome this habit. Learn how consistency and accountability can propel you towards achieving your fitness aspirations.

Procrastination acts as a silent saboteur, gradually eroding the momentum needed to achieve optimal fitness results. Whether it's delaying a workout session or making unhealthy dietary choices, the impact of procrastination extends far beyond the immediate moment, affecting long-term progress.

What Is a Mantra?

A mantra is a positive affirmation that you repeat to yourself. It serves as a mental anchor, guiding your thoughts and actions. When it comes to health and fitness, mantras can be game-changers. They help shift your mindset, boost motivation, and keep you on track.

The Coach Within

Imagine having a personal coach by your side 24/7. Well, guess what? You already do! It’s your inner voice—the one that whispers encouragement or doubt. By consciously choosing empowering mantras, you can turn that inner voice into a supportive coach.

The Mantras

“I Cannot Change Yesterday, but I Can Change Today.”

This mantra reminds us that dwelling on past mistakes won’t serve us. Instead, focus on the present moment. Whether it’s making healthier food choices or hitting the gym, today is where change happens.

“What Can I Do That Adds to My Life?”

Shift your perspective from restriction to abundance. Rather than fixating on what you shouldn’t eat or do, ask yourself what positive actions you can take. Personal training becomes an opportunity to enhance your life, not a chore.

“I Am My Only Obstacle.”

Acknowledge that you hold the key to your progress. Your abilities surpass any self-doubt. Whether it’s lifting weights, running, or practicing yoga, remember: you are your greatest ally.

As coaches, we understand the importance of consistency. Here are three non-negotiables that your inner personal trainer or coach should give you:

Training: Prioritize movement. Whether it’s a brisk walk, a HIIT session, or weightlifting, commit to regular exercise. Nutrition: Fuel your body with intention. Choose whole foods, hydrate, and listen to your hunger cues. Sleep: Rest is your secret weapon. Optimize your sleep quality—it’s when your body repairs and rejuvenates.

You've been hitting the gym consistently, but you're not losing weight?

Mon, 12 Feb 2024 17:51:56 GMT

Understanding The Disconnect Between Exercise and Weight Loss

When you're diligently hitting the gym, breaking a sweat, and sticking to your exercise routine, it's disheartening when the numbers on the scale refuse to budge. The common belief that exercise directly translates to weight loss isn't always accurate. More effort is required outside, and inside the gym to achieve results. If it were that easy, we would all be walking about with six packs!

Are you truly in a caloric deficit?

Weight loss fundamentally boils down to expending more calories than you consume. While exercise contributes to calorie expenditure, it doesn't guarantee weight loss unless paired with a sustained calorie deficit. Simply put, if you're not burning more calories than you're consuming over time, shedding pounds becomes an uphill battle.

Tracking your food intake through a meticulous food diary and monitoring your daily activity levels can unveil potential obstacles hindering your progress. By pinpointing areas where you might be overindulging or underestimating calorie intake, you can fine-tune your approach and ensure you're maintaining a consistent calorie deficit.

You're not doing the right things

You will often hear about a 70/30 rule, 70% of health and fitness goals are achieved in the kitchen, and 30% in what you do for exercise, this does not discount the importance of performing correct movements, exercise techniques and sequencing. For example, if you are going to run multiple times per week wouldn't you want to know if your gait pattern is optimized? Wouldn't you want to know how to lift weights correctly without injuring yourself?

We have an on-going joke in the gym I work at, that people as well as training bodyparts in the day also train their 'personality' meaning the gym is more of a social occassion than exercise retreat for them. This is where a Personal Trainer or Coach comes in handy.

How to consider non-exercise activity levels

Non-Exercise Activity Thermogenesis (NEAT) encompasses the energy expended during daily activities that aren't formal exercises, such as walking, cleaning, or fidgeting. This can significantly contribute to your daily energy expenditure, potentially comprising up to 50%.

Avoid falling into the habit of counting your daily steps, which include the steps you make from your house to your car, your car to your workplace, or your kitchen to your bedroom. You have metabolically inherited these steps, they're considered baseline. I like to incorporate a 30 minute rule, in which you only count the steps where you are on your feet for a minimum of 30 minutes.

Prioritize maintaining an active lifestyle throughout the day, aiming for a minimum of 10,000 steps daily.

Are you consuming more calories than you think?

One common pitfall is overestimating calorie expenditure from exercise while underestimating daily calorie intake. The notion of 'earning' extra calories through exercise often leads to indulgence or larger portion sizes, offsetting the calorie deficit created by physical activity.

Subtle cues of increased hunger may prompt additional snacking or larger meal portions, gradually undermining your weight loss endeavors. Combatting this requires vigilance in monitoring food intake, whether through calorie tracking or portion control. Maintaining an objective view of your dietary habits can prevent unconscious overeating and align your calorie intake with your weight loss goals.

Conclusion

While exercise undoubtedly plays a crucial role in overall health and fitness, its direct correlation with weight loss isn't as straightforward as commonly perceived. By reassessing your approach to calorie intake, prioritizing non-exercise activity, and practicing mindful eating habits, and exercising in the correct way you can bridge the gap between exercise and weight loss effectively. Remember, sustainable weight loss stems from a balanced combination of dietary modifications, physical activity, and consistent lifestyle habits.

What Asian Parents Can Do To Stop Child Obesity

Thu, 25 Jan 2024 17:57:31 GMT

There's very little more that fustrates me than seeing obese parents, coupled right beside them.. their overweight/obese children.

The world today is not designed for anybody to be active, a mere 200 years ago; automobiles, electronic devices, uber eats, fast food and mind-consuming short-form social media content did not exist, therefore people had more of a reason to go out, move and exercise

200 years of drastic change in our 500,000 year evolution is unprecedented, how have our bodies reacted to it? We have put on weight!

This is particularly prevalent in Asian families, not to say non-asian children are not obese, but as a british-born Indian growing up in a semi-cultured household here are the problems I have experienced and how we can challenge this

No emphasis on physical activity

Sometimes, little effort is made in regards to the child's physical health, education is seen as the utmost important thing. Children who grow up into their teens without a consistent level of physical activity, and continue the same pattern into their adulthood are more likely to develop health problems.

In addition to its physical benefits, being active also fosters social development among children. Team sports and group activities provide opportunities for children to develop important social skills such as teamwork, communication, and cooperation.

Unbalanced diet

A diet high in refined carbohydrates has been associated with weight gain and an increased risk of obesity, which can have long-term health implications. It's essential to prioritize a balanced dinner with a mix of proteins, healthy fats, and complex carbohydrates to support overall health and provide sustained energy without negatively impacting sleep and metabolic health.

Plate of rice, 3-4 roti's and an oily curry is the standard for a dinner in any Indian household, a carbohydrate-heavy dinner accompanied with inactivity is a recipe for disaster.

Introduce traditional Indian dishes made with whole, unprocessed ingredients, and limit the intake of fried or heavily processed foods. Emphasize the importance of a balanced diet, including a mix of vegetables, fruits, whole grains, lean proteins, and dairy products

" Everything in moderation "

The real cause of obesity in children

Starting the day with cocopops, peanut butter, nutella, blue top milk, chocolate milk, bars of chocolate, and then snacking on sweets throughout the day, going home to carb-heavy, oily and/or fried traditional indian food, spending the rest of the evening playing on a game console. Next day? Repeat the cycle

If you want to set the tone for long-lasting health in your own life or for your children, Elite Fitness Performance can help

5 Quick Tips Men Over 40s Need To Build Strength and Lose Weight

Mon, 15 Jan 2024 20:07:48 GMT

Five Quick Tips Men Over 40s Need For Strength and Weight Loss

As men cross the threshold into their 40s, maintaining strength and managing weight becomes an increasingly important aspect of overall well-being.

Proven with hundreds of men at Elite Fitness Performance , these are some of the methods that worked for them, so grab a pen and paper and write down these five trialled and tested tips to maximise your health and fitness!

1) Resistance Training

The first step a lot of people take is going out for a run, playing a sport, or getting a gym membership to solely use the cardio machines. These are positive changes, and exercising is better than not exercising, the case I would make for strength training is that you gain strength and muscle, therefore your body becomes a better metabolizer of energy, therefore it is harder for you to gain weight.

Prioritize strength training exercises at least two to three times a week. Focus on compound movements like squats, deadlifts, and bench presses to engage multiple muscle groups.

2) Protein-Rich Diet

Protein is the building block of life, your body lives off of protein and unlike the other macronutrients (carbohydrates and fat), protein will help you build muscle and lose weight. Increase your protein intake to support muscle growth and repair. Include lean sources of protein such as chicken, fish, beans, and low-fat dairy in your meals.

3) High Intensity Interval Training (HIIT)

Incorporate HIIT workouts into your routine. These short bursts of intense exercise followed by rest periods can boost metabolism and aid in fat loss. HIIT elevates your heart rate to over 80% of its maximum heart rate.

Beginners - Do 1 HIIT session per week

Advanced - Do 2-3 HIIT sessions per week

4) Balanced Nutrition

Balanced nutrition is crucial as it plays a significant role in maintaining overall health, preventing age-related diseases, and promoting longevity. Some key reasons include maintaining a steady metabolism and blood sugar levels, weight and strength management; with aging, there is a natural decline in muscle mass and strength.

Adequate protein intake, along with essential vitamins and minerals, supports muscle maintenance and can help counteract age-related muscle loss. This is crucial for maintaining overall strength, mobility, and independence. Bone health as proper nutrition, including sufficient calcium and vitamin D, is essential for maintaining strong and healthy bones, reducing the risk of fractures and bone-related issues.

5) Rest and Recovery

Allow your body proper time to recover. Overtraining can hinder progress and increase the risk of injury. Ensure you get enough sleep and consider rest days between intense workouts. One of the reasons why people are so on-and-off with their health and fitness is because they do too much too soon, new years resolutioners are guilty of lifting weights too often, or too heavy when they're still at a beginner stage. Seek professional advice from a Personal Trainer to kick start your journey!

Slimming Down, Living Up: How A Pre-Diabetic Family Man Transformed His Life

Fri, 12 Jan 2024 23:42:00 GMT

RONAK LOST 11KGS TO CRUSH HIS GOALS AND CHANGE HIS LIFESTYLE

" Best advice is to reduce fat not just weight, and build muscles. I personally recommend Jay for his competence and fitness knowledge "

How it started

Ronak was a beginner as beginner can get, he had no knowledge or experience with regards to exercise apart from a recreational sporting background when he was in his teens. He had never lifted a dumbbell or even stepped foot in a gym, but he was determined to finally make a change in his life; if not for himself then for those close around him.

The problems

The journey was not smooth and it did not go to plan at first, Ronak often complained about severe DOMs, which effected his sleep and his work for the rest of the day, but he persisted with good eating habits and rest and those issues went away quickly.

Ronak is a vegetarian and his diet was not great, of course he loves his indian food! grew up with eating a plate of rice for dinner, carb-loaded breakfasts and lunches. He lacked protein and real vegetables in his diet. The question was how could we slowly and sustainably phase him out of these bad eating habits?

In the first month, he strained his groin on the leg press perhaps from an over-exertion. Not even this stopped him! The workouts for the following few months were selected carefully so to not aggravate his minor injury, he knew he could not just stop, and that we would need to adjust and adapt to the new circumstances (which paid off!)

The process

He weight trained under my supervision for x3/week and came in x2/week at the maximum to do some cardiovascular exercise on either the treadmill or crosstrainer, the continuance to adhere to this schedule and to be competent enough to exercise by himself outside of the sessions is a testament to his commitment.

The focus was an introduction to weightlifting, technique improvement and increase in strength, not just strength in the weights, but improvement in the fundamentals such as core strength, posture, mobility, balance and function. As time progressed he quickly recovered from his minor injury and as he got more capable, we incorporated fitness-related activity to help shed the weight quicker.

We did not completely phase out Indian food, if anybody tells you to stop eating your favourite foods you can fire them! Instead his days were calorie-heavier than his nights, we introduced new foods and recipes to his tastes to increase green vegetable and protein intake.

What sort of the results did he see?

We can look at his transformation and notice a significant weight loss of 11kgs in 28 weeks, and better posture, but from a personal level he has discovered a lifetime of positive habits to better affect his health and fitness. Its extremely rare for someone to possess the mental grit, desire, competence that he did at that stage of his life, with little/no experience in weightlifting or exercise. I have no doubt he will continue to make progress by himself.

Fitness helped Ronak change his life and build the foundations for a healthy, positive future.

Unleash your health and fitness potential with personal training at elite fitness performance

The Lifted Spirit: Weightlifting's Impact on Mental Health

Mon, 08 Jan 2024 20:52:41 GMT

In the relentless pursuit of holistic well-being, an unexpected hero emerges – the barbell. Discover the transformative link between weightlifting and mental health that goes beyond physical prowess.

People go to the gym for a plethora of reasons, from looking better in the mirror, getting stronger, dropping a few dress sizes, boosting ones sex drive or to excell in their sporting arena. A major misconception is assuming its something related to getting fitter and looking better in the mirror, a significant percentage of people in a gym will do it solely for the way it makes them 'feel'.

Going to the gym/lifting weights has a myriad of positive physical benefits, but it can also increase energy levels throughout the day, improve sleep duration and quality, induce feelings of positivity, and reduce stress and anxiety. Frequent exercise can have a positive effect on such markers.

How Weightlifting Alters Your Brain Chemistry

Boosting Endorphins: The Natural High

Engage in weightlifting, and you're not just lifting weights; you're elevating your mood. This powerful exercise stimulates the release of endorphins, the body's natural mood enhancers. Experience the euphoria that follows a challenging lifting session.

Reducing Stress Hormones: A Weightlifting Calm

If you're feeling stressed and you persist in feeling stressed its highly likely that your body will be tense with unexplained aches from tight areas such as the upper back, lower back, shoulders, neck, head and chest. You may even feel tight cramps in the stomach, experience insomnia and suffer from diarrhoea. The very thought of stressing about these symptoms makes you even more stressed, thereby creating a cycle of negativity in your mind.

Lifting weights doesn't just build muscles; it dismantles stress. Weightlifting triggers a decrease in cortisol, the infamous stress hormone, promoting a calmer and more composed mental state.

Mind-Body Harmony: The Synchronized Dance of Weightlifting

Empowering Confidence: The Mental Fortitude Gained

Recent studies highlight the remarkable potential of regular exercise in treating mild to moderate depression, rivaling the effectiveness of antidepressant medications but without the associated negative side effects. This revelation unveils a promising alternative for individuals seeking a natural and holistic approach to mental well-being.

In a groundbreaking study, it was discovered that engaging in physical activities like jogging for 15 minutes or walking for 60 minutes can reduce the risk of serious depression by an impressive 26%. These findings emphasize the profound impact that simple, routine exercises can have on mental health, offering a tangible solution beyond pharmaceutical interventions.

Mindfulness in Motion: Focused Presence in Every Lift

In order to maximize the benefits of your exercise sessions, it's essential to shift your focus from zoning out to paying careful attention. Rather than allowing your mind to wander, consider immersing yourself in the present moment. This can involve concentrating on your breath, tuning into the rhythmic sound of your feet hitting the ground, or staying mindful of each repetition as you push through your weightlifting routine. Introducing this 'mindfulness' element not only enhances the effectiveness of your workout but also serves as a potent disruptor to the steady flow of stress, worries, and anxiety that often plague our minds.

Empowering Individuals Through Strength

The empowerment derived from weightlifting extends beyond the physical realm. As individuals witness their physical strength grow, a parallel enhancement in mental resilience occurs. This intersection of physical and mental fortitude becomes a catalyst for positive change, fostering a sense of agency and self-efficacy.

The integration of weightlifting into mental health treatment plans also plays a role in challenging stigmas surrounding both physical exercise and mental health. By presenting weightlifting as a therapeutic and inclusive activity, barriers are dismantled, encouraging a broader range of individuals to embrace this powerful tool for well-being.

Conclusion

In conclusion, the integration of weightlifting into mental health treatment plans marks a significant step towards a more holistic and inclusive approach to mental well-being. Recognizing the symbiotic relationship between physical and mental health, mental health professionals are harnessing the therapeutic potential of weightlifting to empower individuals on their journey to mental resilience and recovery. As this trend continues to gain momentum, the collaborative efforts of traditional therapies and weightlifting pave the way for a more comprehensive and personalized approach to mental health care.

Beyond the Scale: True Measures of Fitness Success

Tue, 02 Jan 2024 19:21:00 GMT

Unveiling the True Measures of Fitness Success: Beyond the Basics of Personal Training

Embarking on a fitness journey is a commendable decision, and many individuals turn to personal training and coaches to guide them through the process. While visible physical transformations are often celebrated as the ultimate markers of success, there are deeper and more holistic measures that define true fitness success. In this article, we will delve into the multifaceted aspects of personal training success beyond the conventional metrics, shedding light on the profound impact a coach can have on an individual's well-being.

Mindset Transformation:

One of the key indicators of fitness success goes beyond physical changes – it lies in the transformation of one's mindset. Personal training is not just about sculpting the body; it's about reshaping the way individuals perceive themselves and their capabilities. A successful coach not only provides workout routines but also nurtures a positive mindset, fostering resilience, self-discipline, and a can-do attitude.

Consistency and Habit Formation:

Building a healthy lifestyle involves more than just intermittent bursts of exercise. Sustainable success in fitness is contingent upon the formation of positive habits and consistent efforts. A skilled coach guides clients in establishing routines that extend beyond the gym, ensuring that healthy choices become ingrained in their daily lives. The ability to make fitness a sustainable lifestyle choice is a true measure of success.

Functional Fitness Improvement:

While aesthetic changes are often the primary focus, functional fitness gains should not be overlooked. Personal training success is equally about enhancing overall strength, flexibility, and mobility. A proficient coach tailors workouts to improve an individual's ability to perform daily activities with ease, promoting long-term well-being and preventing injuries.

Health Metrics and Vitality:

Beyond the superficial, a comprehensive measure of fitness success involves improvements in health metrics. A skilled coach monitors not only weight loss or muscle gain but also factors such as blood pressure, cholesterol levels, and overall vitality. True success in personal training is reflected in enhanced overall health, reducing the risk of lifestyle-related diseases.

Lifestyle Adaptation:

Successful personal training extends its influence beyond the gym, leading to positive changes in various aspects of an individual's lifestyle. Whether it's improved sleep patterns, stress management, or nutritional choices, a coach plays a pivotal role in guiding clients towards a holistic lifestyle transformation. The ability to seamlessly integrate fitness into one's life is a testament to the efficacy of personal training.

Empowerment and Independence:

The ultimate goal of personal training is not to create dependency but to empower individuals to take charge of their own fitness journeys. A successful coach instills knowledge, educates on nutrition, and provides tools for independent workout planning. The measure of true fitness success is when clients confidently navigate their fitness routines with a sense of ownership and self-efficacy.

Conclusion:

In the realm of personal training, success is a multidimensional concept that extends beyond the traditional metrics of physical appearance. A skilled coach goes beyond the surface, fostering mindset transformations, habit formation, functional fitness improvements, health metric enhancements, lifestyle adaptations, and empowerment. As individuals invest in personal training, they should recognize that true success is a holistic journey towards overall well-being, guided by a knowledgeable and supportive coach.

Hydrate to Elevate: The Crucial Role of Water in Health and Fitness

Mon, 18 Dec 2023 21:29:24 GMT

Hydrate to Elevate: The Crucial Role of Water in Health and Fitness

Discover the transformative impact of proper hydration on your health and fitness journey. This comprehensive guide explores the essential role of water in elevating your well-being and achieving peak physical performance.

Introduction

In the quest for a healthier and fitter lifestyle, the often-overlooked hero is simple yet mighty: water. The effect of water intake on weight loss and overall health has been studied extensively. This article delves into the critical role hydration plays in elevating both your overall health and fitness levels. From understanding the science behind it to practical tips, let's explore how staying adequately hydrated can be a game-changer.

The relationship between water intake and weight loss is a topic that has been studied extensively, and there is evidence to suggest that adequate water consumption can play a role in supporting weight loss efforts. Here are some key ways in which water intake may affect weight loss:

Increased Metabolic Rate:

Drinking water can temporarily boost the body's metabolic rate. This is known as the thermogenic effect of water, where the body expends energy to heat the water to body temperature. While the effect is relatively modest, consistently drinking water throughout the day may contribute to a slightly higher overall calorie expenditure.

Appetite Suppression:

Water can help with appetite control. Drinking a glass of water before meals may create a feeling of fullness, leading to reduced food intake during the meal. This can be particularly beneficial for those trying to manage portion sizes and overall caloric intake.

Substitution for Caloric Beverages:

Choosing water over sugary and caloric beverages can significantly reduce daily calorie consumption. High-calorie drinks like sodas, sweetened teas, and energy drinks can contribute to weight gain, and replacing them with water is a simple way to cut unnecessary calories.

Improved Exercise Performance:

Staying adequately hydrated is crucial for optimal physical performance. When individuals are well-hydrated, they may be able to exercise more effectively and for longer durations. Regular physical activity is, of course, a key component of weight loss.

Facilitation of Fat Metabolism:

Proper hydration is important for various physiological functions, including the metabolism of stored fat. Dehydration can hinder the body's ability to efficiently use stored fat for energy, potentially impacting weight loss efforts.

The Power of Morning Routines for a Healthy Lifestyle

Thu, 14 Dec 2023 08:49:45 GMT

The Power of Morning Routines for a Healthy Lifestyle

Unlock the secrets to a healthy lifestyle with the transformative power of morning routines. Dive into this comprehensive guide for expert insights and practical tips on cultivating habits that set the tone for a vibrant day.

Embracing the power of morning routines can be a game-changer for your overall well-being. In this article, I'll explore the profound impact of intentional habits in the early hours, focusing on how they contribute to a healthy and fulfilling lifestyle. From energizing workouts to nourishing breakfasts, discover the keys to unlocking your full potential each morning.

The Power of Morning Routines for a Healthy Lifestyle

Embarking on a journey toward a healthier lifestyle starts with understanding the significance of morning routines. These rituals set the tone for the day, influencing both physical and mental well-being. If you spend most of your morning in one spot doing little in the sense of productivity, then your day is unlikely going to be productive going forward.

The Bliss of Early Risers and Exercise

Early risers often experience heightened productivity and a sense of accomplishment. Discover the benefits of waking up with the sun, from increased focus to enhanced mood, and learn how this simple adjustment can revolutionize your daily life.

Im a Personal Trainer, and I have spent a good portion of my life in gyms by now, there are two types of gym members; members who train in the morning and those in the evening. The difference between the two is night and day (literally) - morning members are independent and training-focused for the most part, and get it done in about an hour.

The majority of evening members treat their training as more of a social occasion by coming in groups, waiting up to 10 minutes for a single machine and finishing their ''workout'' in about 2 hours. There is only one winner here, and the losers don't even know they're losing.

Breakfast: Fueling Your Day

Explore the vital role breakfast plays in kickstarting your metabolism and providing sustained energy throughout the morning. From nutrient-rich smoothies to hearty oats, discover delicious and nutritious breakfast ideas tailored for a healthy lifestyle. Numerous studies have stated higher protein and calorie intakes in the morning are accompanied by a more satiating feeling throughout the day, and smaller portions in the evening. This is great for overall health and fitness goals, as your food intake should taper off the closer you get to bedtime, as less energy is being spent.

FAQ's: Answering Your Queries

How long should a morning routine ideally last?

A morning routine's duration varies, but I would recommend allocating at least 45 minutes to an hour. This allows time for a balanced combination of activities including strength training, mobility, cardio and/or stretching thereby promoting overall well-being.

Is it necessary to follow the same routine every day?

While consistency is beneficial, flexibility is key. Tailor your routine to suit your daily schedule, ensuring it remains sustainable and enjoyable. Enjoying the process is probably the number one factor in sticking to a routine, so do what suits you!

Can I include work-related tasks in my morning routine?

Absolutely! Incorporating work-related tasks can enhance productivity. Just balance them with activities promoting physical and mental health, besides, its work that's going to pay the bills.

Are there specific morning routines for different age groups?

Yes, morning routines can be customized based on age and individual preferences. Children, adults, and seniors can benefit from tailored activities that suit their unique needs.

Should I consult a professional when creating my morning routine?

Consulting a nutritionist, fitness trainer, or mental health professional can provide personalized guidance, ensuring your morning routine aligns with your health goals.

Can I see immediate benefits from adopting a morning routine?

While individual experiences vary, many people report feeling positive effects within a few weeks. Consistency is key to unlocking the full benefits of your morning rituals.

Conclusion

Incorporating a purposeful morning routine is a transformative journey toward a healthier lifestyle. By embracing early mornings, nourishing your body, engaging in physical activity, and fostering mindfulness, you set the stage for a day filled with vitality and positivity.

Mind Over Matter: Personal Training for Mental and Physical Strength

Thu, 16 Nov 2023 12:03:40 GMT

Embark on a transformative journey with personalized training that goes beyond the physical realm. Discover the profound impact of mind-over-matter strategies, as we delve into the fusion of mental and physical strength.

Unlocking Inner Potential: The Essence of Personal Training

In the realm of holistic fitness, personal training emerges as a beacon for those seeking a comprehensive approach. It's not merely about sculpting the body; it's about sculpting the mind.

Breaking Barriers: How Personal Training Transcends Traditional Fitness

Unlike conventional workouts, personal training is a bespoke experience tailored to individual needs. It shatters the limitations of generic fitness routines, offering a holistic approach that addresses mental and physical well-being concurrently.

In a world where human to human interaction is becoming obsolete in many peoples lives, that one to one connection is what people need sometimes to motivate them, one of the psychological mechanisms to regulate motivation is a feeling of 'relatedness' which is a need to feel a belonging with others, can I relate to my personal trainer? Am I in an environment that supports me? Millions of people around the world are influenced and motivated by political parties, religion, sports teams etc because it is a relatable cause that brings people together. Personal Training albeit to a lesser degree works similarly.

The Science of Synergy: Integrating Mental and Physical Workouts

Personal trainers adeptly blend physical exercises with mental challenges, creating a synergy that propels individuals towards peak performance. This dynamic fusion not only enhances physical fitness but also cultivates mental resilience, fostering a harmonious balance.

Many people are not aware of their capabilities, a lack of confidence and self belief is a valid reason to why people struggle to reach their goals. "Can I lift that bar?" "Am I able to run on a treadmill without hurting myself", although it may seem mundane to the learned individual, these are legitimate questions people ask themselves and many a time they just need a helping hand onto the platform.

Empowering Lives: The Real-World Impact of Mind-Body Synergy

Witness the real-world transformations as individuals, armed with newfound mental fortitude, navigate life's challenges with grace. Personal training becomes a catalyst for personal empowerment, extending its positive influence far beyond the confines of the gym.

You can view some of my clients' transformations here but that is not the transfomation I am referring to, notwithstanding the fact that 6-12 week physical transformations are impressive and require a lot of determination and grit. The true transformation comes in the clients' mindset, and how they can change their approach to health and fitness going forward, and how they easily implement it into their daily lives. Can you stay fit well into your 30s, 40s, or 50s?

#london #ruislip #harrow #personaltraining #coach #health #nearme

Core Essentials: Building a Rock-Solid Foundation for Fitness

Tue, 31 Oct 2023 13:18:37 GMT

Why Is Building a Strong Core Important Before Lifting Heavy

When it comes to weightlifting and strength training, building a strong core is often underestimated but crucial. A solid core not only enhances your physique but also plays a significant role in preventing injuries, improving stability, and boosting overall performance. In this article, we will explore the importance of a robust core before embarking on heavy lifting.

The Significance of a Strong Core

Your core muscles are the foundation of your body. They provide stability and support for almost every movement you make, whether it's lifting a heavy barbell or simply bending down to tie your shoes. Having a strong core is essential for maintaining proper posture and preventing injuries.

Core Muscles and Their Functions

To understand why a strong core is crucial, we must first identify the key core muscles and their functions. These include the rectus abdominis, transverse abdominis, obliques, and the erector spinae. These muscles help with spinal stability, rotation, and flexion, all of which are essential in lifting heavy weights safely.

Preventing Injuries

One of the primary reasons to focus on core strength before lifting heavy is injury prevention. A strong core stabilizes your spine and pelvis, reducing the risk of back injuries. Without proper core support, lifting heavy weights can lead to strains, sprains, or more severe injuries.

Improving Stability

Building a strong core significantly enhances your stability. When you have a solid foundation, you can better control your body and maintain balance during challenging lifts. This stability is key to lifting heavier weights safely and effectively. When we think about 'core' we think about the stomach area, I would additionally add the ankles and feet as an extension to our core, because every movement we do begins there. Weak and immobile ankles will lead to knee and subsequently hip problems due to movement aberration, so its important to address this!

Enhancing Performance

A robust core is not only about protection but also about performance. When your core is strong, you can generate more power and force during your lifts. It enables you to push your limits and achieve greater results, making your weightlifting sessions more effective.

Exercises for Building a Strong Core

To build a strong core, incorporate exercises like planks variations, hip twists, leg raises, and dead bugs into your workout routine. These exercises target various core muscles but I like to incorporate coiling core training with my clients, because of its dynamic and functional aspect of rotatating and laterally bending the spine, rather than 'neutral spine' rudimentary exercises as mentioned above. Nothing wrong with the aforementioned exercises, they are great for beginners!

Proper Lifting Techniques

In addition to core strength, it's essential to learn and practice proper lifting techniques. Techniques such as the hip hinge, bracing your core, and maintaining a neutral spine are critical for safe and effective heavy lifting.

The Role of Breathing

Breathing is often overlooked but plays a vital role in core strength and lifting heavy. Proper breathing techniques can help you maintain intra-abdominal pressure, which further stabilizes your core during lifts.

Nutrition and Core Strength

A balanced diet is also crucial for building a strong core. Proper nutrition ensures that your muscles have the necessary nutrients to grow and recover efficiently. Include foods rich in protein, vitamins, and minerals in your diet to support core muscle development.

The Importance of Consistency

Consistency is key in building core strength. Regular, focused core workouts and attention to technique will yield the best results. Make core strengthening a part of your regular fitness routine.

Benefits Beyond Lifting Heavy

Building a strong core doesn't only benefit your weightlifting journey. It improves your overall fitness, posture, and daily activities. Your core is the foundation for nearly all physical movements.

Conclusion

In conclusion, building a strong core is a fundamental step before lifting heavy weights. It not only safeguards you from injuries but also enhances your stability and performance. Incorporating core exercises into your routine, maintaining proper technique, and focusing on consistency will set you on a path to lifting heavy safely and effectively.

#personaltrainer #coach #ruislip #london #ptlondon #training #injuryprevention #rehab

How To Integrate Core Work Into Your Weightlifting Routine

Thu, 19 Oct 2023 13:05:47 GMT

Integrating Core Work In Your Weightlifting Routine

When it comes to enhancing your weightlifting routine, incorporating core work is a game-changer. Your core is the foundation of strength, stability, and balance, and by integrating targeted exercises into your regimen, you can unlock a world of benefits. In this article, I'll delve into the essential aspects of how to integrate core work seamlessly into your weightlifting routine for remarkable results.

Before tackling the 'how' let me tell you about the why. Core strength is paramount in weightlifting for several reasons. Your core, which includes muscles like the rectus abdominis, obliques, lower back and glutes, serves as the anchor for your movements. When you lift weights, especially heavy ones, a strong core stabilizes your spine, reducing the risk of injury.

A strong core isn't just about safety; it's also about performance enhancement. By working on your core, you'll notice increased power and control during your weightlifting sessions. Lifts will become more manageable, and you'll experience greater endurance, allowing you to push your limits and achieve your fitness goals.

Seperate Core Days

Right off the bat, I will tell you that this method isn't the best to maximize gains in your core. Your training split will look something like: Chest on Mondays, Shoulders on Tuesdays, Legs on Thursdays, Back on Fridays and Core on Sundays. Its not wrong, and its better than nothing, but the core is an extremely large muscle group with multiple planes of movement which need to be addressed, that its counter-productive to mush all of that in one half-assed session.

Blasting the Abs at the End of Your Sessions

This is a popular way to top off your workout, usually people will throw in a a circuit of abdominal exercises or a few sets doing cable abdominal crunches at the end of their workout. When done correctly, this is very effective. My recommendations are to do a circuit of rotational, power, plank and stabilization based core exercises. For example, here are two exercises with a bosu ball, a coiling core exercise and a plank variation below.

Superset The Core

We arrive at my favourite option, superset core exercises with your top two or three weightlifting exercises, for example if you're doing a barbell squat superset it with a plank, if you're doing a bench press superset it with a stabilization exercise such as an overhead march. This method is effective because you are targeting the core multiple times per week, getting more bang for your buck as your heart rate and muscle pump will be elevated throughout your usually mundane chest sessions, and you're able to train your core with more variation.

Incorporating core work into your weightlifting routine is a must for anyone looking to take their fitness journey to the next level. By strengthening your core, you'll not only reduce the risk of injury but also experience improved performance and endurance. So, why wait? Start integrating these core exercises into your weightlifting routine today and witness the transformation in your strength and overall fitness. Your core is the foundation of your power, and it's time to unlock its full potential.

For Personal Training and Coaching enquiries based in London, email me here

Unlocking the Power of the BOSU Ball: Benefits for Your Fitness Journey

Mon, 18 Sep 2023 11:15:11 GMT

The BOSU Ball, a versatile fitness tool that looks like half of an exercise ball attached to a flat platform, has taken the fitness world by storm. But what makes it so popular, and what are the benefits of incorporating it into your fitness routine? In this comprehensive guide, we'll explore the multitude of advantages that the BOSU Ball offers, from enhanced balance and core strength to improved cardiovascular fitness.

1. Enhanced Balance and Stability

One of the primary benefits of using the BOSU Ball is its ability to challenge and enhance your balance and stability. When standing or performing exercises on the rounded side, your body engages numerous stabilizer muscles to maintain equilibrium. Over time, this leads to improved balance, which is crucial for injury prevention in daily life and sports.

2. Core Strengthening

A strong core is the foundation of overall strength and stability. The instability of the BOSU Ball forces your core muscles to work harder to keep you balanced during exercises. This results in a more effective core workout compared to traditional static exercises. A robust core not only contributes to better posture but also reduces the risk of back pain.

3. Full-Body Workout

The BOSU Ball is a versatile tool that allows you to perform a wide range of exercises targeting various muscle groups. From squats and lunges to push-ups and planks, it engages both upper and lower body muscles, providing a comprehensive full-body workout. This versatility makes it a valuable addition to any fitness routine.

4. Improved Proprioception

Proprioception is your body's ability to sense its position in space. By incorporating the BOSU Ball into your workouts, you enhance proprioception as your body constantly adapts to the changing surface. This heightened awareness of your body's position can lead to improved athletic performance and reduced risk of injuries.

5. Cardiovascular Benefits

The BOSU Ball can also be used for cardiovascular workouts. Exercises like jumping on and off the BOSU Ball or performing agility drills can elevate your heart rate, providing an effective cardiovascular workout. This adds an element of cardio to your strength and balance training, making your workouts more time-efficient.

6. Variety and Fun

Exercise variety is essential to keep your fitness routine engaging and enjoyable. The BOSU Ball introduces novelty into your workouts, preventing boredom and plateaus. Its unique design adds an element of fun and challenge to your exercises, motivating you to stay consistent with your fitness goals.

7. Rehabilitation and Injury Prevention

The BOSU Ball is a valuable tool for rehabilitation purposes. Its unstable surface allows for gentle exercises that can aid in injury recovery, particularly for ankle, knee, and hip injuries. Many physical therapists incorporate the BOSU Ball into rehabilitation programs to improve strength and balance during the recovery process.

8. Portable and Space-Efficient

Unlike bulky gym equipment, the BOSU Ball is portable and space-efficient. It can be easily stored at home or transported to different workout locations. This accessibility makes it a practical choice for those with limited space or who prefer home workouts.

9. Suitable for All Fitness Levels

Whether you're a beginner or an advanced athlete, the BOSU Ball can be adapted to suit your fitness level. You can adjust the intensity of exercises by modifying your balance and stability on the ball, making it inclusive for individuals of all abilities.

In conclusion, the BOSU Ball is a dynamic fitness tool that offers a plethora of benefits, from improved balance and core strength to enhanced cardiovascular fitness. Its versatility, portability, and adaptability make it a valuable addition to any fitness routine. Whether you're aiming to boost athletic performance, prevent injuries, or simply add variety to your workouts, the BOSU Ball is a versatile ally on your fitness journey

For personal training enquiries in London contact me here

Struggling To Unload The Bar? Never Again

Wed, 30 Aug 2023 14:55:26 GMT

We've all been there, you've spent a whole 20 minutes of your day warming up to start your lower body workout. This part of the warm up includes multiple stretches, as a result of years of ignoring your body and that annoying personal trainer, who, in hidnsight just tried to give you sound advice, and apollo creed's intensive treadmill warm up.

You're infront of the bar, you begin to slowly add weights on if you're sensible to warm up for your top set. If you're not sensible you dump on a few 20kg plates each side and start repping it out. Regardless, whichever individual you are in this scenario, once finished you're confronted with the dreaded task of unloading the bar.

You pause for a second, wonder if its worth to risk a membership suspension for not putting your weights away, or maybe that hot girl at the reception will go out of her way to tell you to put your weights away.

Your intrusive thoughts are interrupted by an onlooking gym go-er; "hardest part of the workout! ha" you both share a chuckle and move on with your day.

You stand at the edge of the bar and bend over unleashing a groan that would intimidate a hippopotamus, you have to expend an unreasonable amount of energy yanking at the plates to take them off.

At this point, you may use the small plate under the large plate trick. I have another trick, but you can only use it with a trap bar. Check out the video below!

Unlocking the Advantage: Why Fitness Transformations Seem Easier for the Trained

Tue, 15 Aug 2023 12:05:18 GMT

Unlocking the Advantage: Why Fitness Transformations Seem Easier for the Trained

The path to fitness transformation can often seem like an uphill battle, especially for those new to the world of exercise and physical well-being. However, a peculiar phenomenon exists where individuals with prior training or a background in fitness seem to have a distinct advantage in this journey. In this comprehensive exploration, we uncover the reasons behind this phenomenon and shed light on the factors that contribute to their seemingly smoother road to achieving remarkable fitness transformations.

1. Muscle Memory: An Unseen Advantage

Muscle memory, an innate attribute of our bodies, plays a significant role in the ease of fitness transformations for those with prior training. When individuals engage in physical activities or training, their muscles develop a memory of those movements. This memory translates into a quicker rebound of strength and muscle mass when they return to a fitness routine after a hiatus. This inherent advantage allows them to rebuild and progress at an accelerated pace, giving them a head start in their transformation journey.

2. Metabolic Adaptations: A Boost in Efficiency

Consistent physical activity over time leads to remarkable metabolic adaptations. Those who have trained previously enjoy a more efficient metabolism, which translates to improved calorie burn and nutrient utilization. This efficiency contributes to more rapid changes in body composition, making it appear as though they are achieving results more effortlessly.

3. Workout Familiarity: Knowledge Breeds Progress

The realm of fitness is teeming with diverse exercises, techniques, and routines. Trained individuals possess a distinct advantage due to their familiarity with these elements. They are well-versed in the correct execution of exercises, the ability to target specific muscle groups, and the knowledge to push themselves safely. This familiarity results in more effective and targeted workouts, propelling them towards their transformation goals.

4. Mind-Muscle Connection: Precision in Action

A finely tuned mind-muscle connection sets the stage for a smoother fitness journey. Those with training experience possess an enhanced ability to engage and activate specific muscles during workouts. This heightened connection allows for optimal muscle engagement, leading to superior muscle development and expedited progress towards their desired physique.

5. Discipline and Routine: Foundations of Success

Discipline and routine are foundational to any fitness endeavor. Those with prior training possess a well-established sense of discipline and routine when it comes to exercise and nutrition. This familiarity with setting and achieving fitness goals results in more consistent and dedicated efforts, facilitating a more streamlined transformation process.

6. Knowledge and Education: Empowered Choices

A wealth of knowledge surrounding exercise principles, nutrition, and recovery strategies provides trained individuals with a potent toolset. This knowledge empowers them to make informed decisions and tailor their fitness transformations to their unique needs. By optimizing their approach, they pave the way for efficient progress and sustainable results.

7. Support Network: Guided by Experience

A supportive network can make a world of difference in any journey, and fitness is no exception. Individuals with a background in fitness often have access to a supportive community, coach, or resources that can offer guidance and insight. This network serves as a compass, guiding them through potential challenges and uncertainties, ultimately contributing to their smoother transformation journey.

8. Psychological Factors: A Positive Perspective

Past achievements breed confidence and a positive psychological outlook. Those who have successfully reached fitness goals in the past carry a sense of assurance in their ability to undergo transformation once again. This psychological advantage fosters a proactive mindset and a smoother transition towards their desired fitness destination.

In closing, the apparent ease of fitness transformations for the trained is a result of a synergy of factors, each contributing to their remarkable progress. While their advantage is undeniable, it's important to emphasize that every individual's journey is unique. Whether you're a novice or seasoned enthusiast, achieving significant results is attainable through commitment to a well-structured fitness plan, proper nutrition, unwavering consistency, and a positive mindset. The key to unlocking your potential lies in setting realistic goals, maintaining dedication, and embracing sustainable lifestyle changes.

#personaltrainer #ruislip #fitnesscoach #healthcoach #harrow #london #workout #gym

Here's Why Its Hard To Simultaneously Build Muscle and Lose Weight

Tue, 08 Aug 2023 13:30:25 GMT

Is it Possible to Gain Muscle and Lose Fat at the Same Time? Debunking the Myth

In the realm of fitness and body transformation, one question has perplexed enthusiasts for years: can you truly gain muscle and lose weight simultaneously? This inquiry stems from the desire to achieve the best of both worlds - a lean, sculpted physique with defined muscles. While it might sound like an elusive dream, we're here to provide you with an evidence-based breakdown of whether this is possible and how to approach it.

Understanding the Conundrum

Before delving into the nitty-gritty, let's clarify the fundamental concepts involved. Gaining muscle involves a process known as hypertrophy, where muscle fibers undergo repair and growth after being subjected to resistance training. On the other hand, losing fat generally involves a reduction in body fat through a combination of caloric deficit and increased physical activity.

The Role of Nutrition

One of the key factors that dictates the feasibility of simultaneous muscle gain and fat loss is nutrition. Balanced nutrition is paramount. To achieve this, you need to focus on consuming adequate protein, which serves as the building block for muscle repair and growth. Protein intake also aids in preserving lean muscle mass during periods of calorie restriction.

Moreover, a sustainable caloric intake is essential. While a calorie deficit is necessary for weight loss, an excessively low-calorie diet could hinder muscle growth. Striking the right balance requires calculating your basal metabolic rate (BMR) and ensuring your caloric intake supports your energy needs and workouts without compromising muscle development.

Strategic Workout Routine

Crafting a workout routine that supports both objectives is pivotal. Resistance training is your ally in this journey. Incorporating compound exercises such as squats, deadlifts, bench presses, and overhead presses engages multiple muscle groups, fostering efficient muscle development.

Implementing progressive overload is crucial to stimulate muscle growth over time. Gradually increasing the weight you lift challenges your muscles and encourages adaptation. However, avoid overtraining, as it can hinder progress and lead to potential injuries.

Timing and Consistency

The timing of your nutrition and workouts also plays a pivotal role. Consuming a source of protein before and after your workouts aids in muscle recovery and synthesis. This, coupled with a consistent workout schedule, contributes to optimal muscle development.

Consistency is the bedrock of success in achieving simultaneous muscle gain and weight loss. Aim for a balanced routine that allows for adequate recovery and avoids burnout. Remember, this is a marathon, not a sprint.

Quality Sleep and Recovery

While nutrition and workouts are integral, we cannot undermine the importance of quality sleep and recovery. Sleep is the body's natural rejuvenation process, promoting hormone regulation and muscle repair. Aim for 7-9 hours of uninterrupted sleep each night to optimize your progress.

Additionally, incorporating recovery techniques such as stretching, foam rolling, and active rest days can prevent overexertion and support overall well-being.

Monitoring and Patience

The journey to simultaneous muscle gain and fat loss requires monitoring and patience. Regularly track your progress through measurements, photos, and performance improvements. It's important to note that changes may not happen overnight, but with dedication and persistence, you'll witness gradual transformations.

Debunking the Myth

In conclusion, while the idea of simultaneously gaining muscle and losing weight seems like a paradox, it's not an unattainable feat. With a well-structured nutrition plan, strategic workouts, adequate rest, and unwavering consistency, you can achieve remarkable results. It's important to set realistic expectations and understand that individual factors such as genetics and metabolism can influence the pace of progress.

For all personal training enquiries in the London area contact me here

Lose Weight With Weightlifting: Car Analogy

Wed, 02 Aug 2023 00:23:24 GMT

Insert steve, a man in his late 30s, wants to get fit and healthy and has asked me to help him! First session in, what do we do? Weight training. Steve is somewhat confused and bewildered throughout the session, he's not sure what he's doing, or what he's working, he is feeling the machine chest press in his quadriceps and the leg press in his biceps. I sense there is something wrong, he isn't focused. So I ask, ''All okay Steve?''

Steve then begins to challenge my judgement and for a split-second makes me rethink my own reality with the question: "Why are we doing this?"

Silly me! In my naiviety I forgot to even explain to Steve the why's and what's. As someone who spends a lot of time in a gym per day, we tend to forget that there is a seperate species of humans out there who have never stepped foot in a gym! Infact, we are the minority who are still straggling behind in this march of human evolution trying to crowd out those around us.

How does weight training help your health and fitness?

It is the absolute best thing you can do for your health and fitness because you are making your body stronger. This means more muscles and more capabilities of doing things like climbing mountains and swimming long distances, more energy, harder to put on bodyfat, easier to live because people tend to treat you better when you look better (don't blame me, I didn't make the world!)

I like to use a car analogy: cardio such as continuous walking or running will burn the fuel, whereas weight training improves the engine allowing your car to become more economical. The stronger you are, the better you'll look for the rest of your life!

No Gimmick Lower Back Pain Rehabilitation

Tue, 25 Jul 2023 15:11:07 GMT

I could count on my hand how many times people come up to me and say "Jay, I have lower back pain" "Jay, how do I fix this?" on a daily basis. Its a highly misunderstood and complex structure in our body that is easy over-worked and injured with bad lifestyle habits and bad form.

There are a few types of lower back pain, the type you need surgery (slipped or herniated discs with excruciating pain) the type you need rest (deadlift or any other exercise injury) and the type which requires an exercise plan (weak core, easily overused). If you're smart, you'll tackle the issue you have appropriately. However, most of the time people train through the issue thinking they've got the regenerative abilities of Captain America.

In the long term, this has lead to dire consequences such as re-injury, limited movement and range of motion and decreased quality of life.

What Not To Do:

As mentioned prior, don't train through it. Don't get medical advice from tiktok or instagram reels, short-form content is made for clicks and views, information is not vetted and critiqued as it is on government, professional websites or pubmed articles. Speak to a physician or health professional instead.

Weak Core

Everyone believes they have a 'weak core' its like the new hippy thing to have in the gym these days, which is not surprised because most peoples training is very bodybuilding and physique-centric with little emphasis on long-term sustainability. In this article, we will focus on curing your back pain with exercise.

The lumbar spine makes a third of the core, the other two being the abdominal wall (along with the obliques, etc) and the gluteals, weaknesses in the latter two areas will severly compromise the lumbar spine. Here are three beginner-level exercise to mobilize and help with lumbar strength and stability.

Lumbar Rotation :

The lumbar rotation exercise is designed to improve the flexibility and mobility of the lower back. It can help release tension in the muscles and promote a healthier range of motion. Here's how to perform it:

Lie on your back with your knees bent and feet flat on the floor.
Keep your shoulders relaxed and flat on the ground.
Gently rotate your knees to one side while keeping your upper body and shoulders in contact with the floor.
Hold the stretch for a few seconds, feeling the gentle twist in your lower back.
Return your knees to the starting position.
Repeat the rotation to the other side.
Perform 8 to 10 repetitions on each side.

Pelvic Tilt :

The pelvic tilt exercise is excellent for strengthening the abdominal muscles and promoting better pelvic and spinal alignment. It can help reduce lower back strain and improve core stability. Here's how to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Find your neutral spine position by gently arching and flattening your lower back until you feel balanced.
Tighten your abdominal muscles and gently tilt your pelvis backward to flatten your lower back against the floor.
Hold the position for a few seconds while maintaining a steady breath.
Release the tilt and return to your neutral spine position.
Repeat the pelvic tilt for 10 to 15 repetitions.

Cat-Cow Exercise:

The cat-cow exercise is a yoga-inspired stretch that helps improve the flexibility and mobility of the entire spine. It can alleviate lower back stiffness and promote relaxation. Here's how to perform it:

Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
Exhale as you round your back, tucking your chin and tailbone while drawing your belly button toward your spine (Cat Pose).
Continue smoothly flowing between the two positions, moving with your breath.
Perform the cat-cow stretch for 10 to 15 repetitions.

These exercises are generally safe for most people, but it's essential to listen to your body and avoid any movements that cause pain or discomfort. If you have a history of back issues or chronic pain, it's advisable to consult with a healthcare professional or a qualified physical therapist before starting any new exercise routine.

The Best Exercises For The Glutes, Quadriceps and Hamstrings

Tue, 18 Jul 2023 12:50:11 GMT

The Best Leg Exercises for Stronger Glutes, Quads, and Hamstrings

Looking to strengthen your glutes, quads, and hamstrings? Discover the best leg exercises that will help you achieve stronger lower body muscles. Learn how to perform these exercises correctly for optimal results.

When it comes to building strength and toning your lower body, focusing on your glutes, quads, and hamstrings is key. These muscle groups play a significant role in providing stability, power, and balance during various physical activities. By incorporating the best leg exercises into your workout routine, you can target and strengthen these muscles effectively.

In this comprehensive guide, we will explore a variety of leg exercises that specifically target the glutes, quads, and hamstrings. Each exercise will be explained in detail to ensure proper form and technique. Whether you're a beginner or an experienced fitness enthusiast, these exercises can help you take your lower body training to the next level.

Squats

Squats are an excellent compound exercise that engages multiple muscle groups, including the glutes, quads, and hamstrings. To perform a squat:

Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back.
Keep your chest up and back straight.
Descend until your thighs are parallel to the ground.
Push through your heels to return to the starting position.

Squats can be modified by using different equipment, such as dumbbells, barbells, or kettlebells. They can also be performed with variations like sumo squats or goblet squats to target specific areas of the lower body.

Lunges

Lunges are another fantastic exercise that targets the glutes, quads, and hamstrings. They also help improve balance and coordination. Here's how to do a basic lunge:

Start by standing tall with your feet hip-width apart.
Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground.
Keep your back straight and your core engaged.
Push through your right heel to return to the starting position.
Repeat the movement with your left leg.

You can make lunges more challenging by holding dumbbells in each hand or by performing walking lunges across a room or outdoor space. Or better yet, doing it on the awesome Sanddune Stepper as shown in the video below.

This is a tool that is made out of soft memory foam and mimics the surface of sand, and if you spend a lot of time on a beach you would know sand is significantly harder to do any activity on. There is a stabilization factor which causes my muscles to contract harder to maintain balance, and the bottom of the sanddune can never be met, so I can press down hard with my feet, and different parts of my feet to further engage my muscles.

Deadlifts

Deadlifts are a compound exercise that primarily targets the hamstrings, glutes, and lower back. They are highly effective for building overall lower body strength. Follow these steps to perform a conventional deadlift:

Stand with your feet shoulder-width apart, toes slightly pointed outward.
Bend down and grip the barbell with an overhand or mixed grip.
Keep your back straight and shoulders pulled back.
Engage your core and drive through your heels as you lift the barbell, extending your hips and knees.
Keep the barbell close to your body throughout the movement.
Lower the barbell back down by bending your hips and knees.

It's crucial to maintain proper form during deadlifts to prevent injury. If you're new to this exercise, consider seeking guidance from a qualified personal trainer .

My personal favourite deadlift variation, and exercise are flywheel deadlifts on the KBOX. The flywheel provides a different muscular contraction to traditional weight-training due to the device forcibly pulling you down with every repetition. Its proven to be an effective tool to increase your deadlift strength in the shortest time because of its ability to induce true eccentric overload.

Step-ups

Step-ups are a functional leg exercise that targets the quads, glutes, and hamstrings. You can perform step-ups using a sturdy box, bench, or step. Here's how to do them:

Stand in front of the box with your feet hip-width apart.
Step onto the box with your right foot, pressing through your heel.
Bring your left foot up onto the box.
Step back down with your right foot, followed by your left foot.
Alternate leading with your right and left foot for each repetition.

To increase the difficulty, you can hold dumbbells in your hands while performing step-ups.

Hip Thrusts

Hip thrusts specifically target the glutes and hamstrings while also engaging the core. To perform a hip thrust:

Sit on the ground with your upper back resting against a stable bench or box.
Place a barbell or weight plate across your hips.
Bend your knees and position your feet flat on the ground, hip-width apart.
Drive through your heels, extending your hips upward until your body forms a straight line from your knees to your shoulders.
Squeeze your glutes at the top of the movement.
Lower your hips back down to the starting position.

Hip thrusts can be modified by using resistance bands or performing single-leg hip thrusts for increased intensity.

Frequently Asked Questions (FAQs)

1. How often should I perform leg exercises to see results?

To see noticeable results, it's recommended to perform leg exercises at least two to three times a week. However, the frequency may vary depending on your fitness level and recovery ability. Remember to allow your muscles ample time to rest and recover between workouts.

2. Can I do these leg exercises at home without any equipment?

Absolutely! Many of the leg exercises mentioned in this article can be performed without any equipment. Exercises like squats, lunges, and Bulgarian split squats can effectively target your glutes, quads, and hamstrings using just your body weight.

3. How can I prevent injury while performing leg exercises?

To prevent injuries during leg exercises, it's crucial to focus on proper form and technique. Start with lighter weights or bodyweight exercises to master the correct movement patterns. Gradually increase the intensity and weight as your strength improves. Additionally, listen to your body and avoid pushing through pain or discomfort. If you're unsure about proper form, consider consulting a fitness professional.

4. Can leg exercises help with weight loss?

Leg exercises, along with a balanced diet and overall exercise routine, can contribute to weight loss. Engaging large muscle groups like the glutes, quads, and hamstrings increases your metabolic rate, leading to more calories burned during and after your workouts. However, it's essential to combine leg exercises with cardiovascular exercise and a calorie-controlled diet for optimal weight loss results.

5. Are leg exercises suitable for all fitness levels?

Yes, leg exercises can be modified to accommodate different fitness levels. Beginners can start with bodyweight exercises and gradually progress to using weights or resistance bands. Always listen to your body and work within your capabilities. If you have any pre-existing conditions or concerns, consult with a personal trainer such as myself.

5 Things You Need to Know About Exercising on the Keto Diet

Tue, 11 Jul 2023 18:13:10 GMT

Exercise and the Keto Diet: Key Factors You Should Know

The ketogenic diet, also known as the keto diet, requires careful consideration when incorporating exercise. Below, I outline five essential aspects that are crucial to understand:

Transition Period: Adjusting to the Keto Diet

When embarking on the keto diet, it is important to acknowledge the transition period. The diet involves consuming very low carbohydrates and high amounts of fat, which prompts your body to utilize fat as its primary fuel source instead of carbohydrates. This adjustment phase, referred to as keto adaptation, can span several weeks and may result in diminished exercise performance and reduced energy levels. Patience is key during this period, and gradually increasing activity levels as your body adapts is advised.

Fluid and Electrolyte Balance: Staying Hydrated and Nourished

The keto diet can lead to increased fluid loss due to reduced carbohydrate stores and lower insulin levels. To maintain optimal hydration, it is crucial to consume an ample amount of water. Additionally, consider incorporating electrolytes, such as sodium, potassium, and magnesium, to maintain a proper balance. Including electrolyte supplements or consuming foods rich in electrolytes can effectively prevent dehydration and support your exercise performance.

Timing of Carbohydrates: Optimizing Carb Intake

Although the keto diet restricts carbohydrate consumption, strategically timing your intake around workouts can prove beneficial. Consuming a small amount of easily digestible carbohydrates before or during intense exercise can serve as a quick source of energy. This approach, known as targeted keto or cyclical keto, allows for glycogen replenishment without significantly disrupting ketosis.

Adjusting Exercise Intensity: Honoring Your Body's Signals

During the initial phases of the keto diet, you may experience a decline in energy and performance, especially during high-intensity workouts. It is crucial to listen to your body and adjust the intensity of your exercise accordingly. Engaging in lower-intensity activities like walking, yoga, or cycling until your energy levels stabilize is advisable. Gradually increasing the intensity of your workouts as your body becomes more adapted to ketosis is a prudent approach.

Recovery and Muscle Preservation: The Role of Protein

Adequate protein intake plays a pivotal role in muscle recovery and preservation, particularly when following the keto diet. Protein supports muscle repair and growth, and it is essential to consume enough to maintain lean muscle mass. Ensure your diet includes protein-rich foods such as meat, poultry, fish, eggs, and plant-based sources like tofu, tempeh, and legumes. Incorporating post-workout protein supplementation, such as whey protein or plant-based protein powders, can also prove beneficial.

It is important to acknowledge that individual responses to the keto diet and exercise may vary. In the past, I have had clients who constantly feel lethargic and energy-less in the first few weeks, and others who feel full of energy. Consulting with a registered dietitian, health professional or personal trainer who specializes in sports nutrition and the keto diet is highly recommended. Their expertise will provide personalized guidance tailored to your specific needs and goals, optimizing your diet and exercise routine while adhering to the principles of the keto diet. Interested in personal training in London? Email me and lets go from there!

#personaltrainer #fitness #healthtips #health #core #workout #london #ruislip #harrow #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #love #healthylifestyle #lifestyle #gymlife #gymmotivation #sport #instagood #healthy #muscle #personaltrainer #fitnessmodel #crossfit #exercise #weightloss #fitnessjourney #fashion #instagram #model #wellness #follow

Why Your Caloric Deficit Stopped Working

Tue, 04 Jul 2023 16:25:49 GMT

Why Your Caloric Deficit Isn't Working

Its that time of the year [July 2023] summer is here and one of the most common things people talk about is how much cardio they're doing, how much they're restricting their foods and how bad their sleep is.

People tend to drastically increase the number of fat loss strategies they're doing in order to achieve it, such as a caloric deficit, intermittent fasting, low carbohydrates, steady-state cardio, sauna, laying in bed watching TV shows, etc etc, most of the time either all or a combination of a few.

In my head, I tell people that they've started the game too late, ideally if you want to achieve sustainable and realistic fat loss results it should be over a longer period of time, of atleast 12 weeks, but my job is to motivate and encourage people, Ha! so I'll just tell them what they want to hear.

People have an input/output mindset, people tend to think if they eat a certain amount of calories within a range then they'll lose X amount, that's not necessarily true because fat loss doesn't occur linearly as our body is adaptive and tries hard to push against change.

What Happens To Our Body When Trying To Lose Fat Drastically?

When you've been eating in a caloric deficit for a prolonged time, your body will adjust its hormonal level and make the folllowing changes:

Reduction in Thyroid hormone, which leads to a decrease in metabolic rate.
Reduction in Leptin, which leads to a decrease in metabolic rate and increased hunger.
Increases in Ghrelin, which will increase hunger.
Reduction in insulin, which increases hunger and threatens muscle retention.
Reduction in testosterone, which threatens muscle retention and reproductive health in men.
Increases in cortisol, which leads to water retention, blunted leptin activity, and possibly threatens muscle retention.

I began to wonder why people don't achieve their fat loss goals when they work so hard for it. My first theory was that people don't take their nutrition as seriously as their training, my second theory was that people underestimate the time-frame they need to achieve it.

The answer is a combination of the two, as fat loss journeys committed with a 500+kcal/day deficit, or a 2-week 'emergency cut' with 5 hours of cardio per week, your body drastically responds with those aforementioned changes, making it increasingly harder for you to reach your goals.

The Truth and The Solution

I hate to break it to people, but your favourite influencer, actor or that guy you follow on Instagram with his amazing transformation, was probably done with performance or physique enhancing drugs. That's what these online coaches do. I have known coaches to take a well-trained individual as a client, put them on a low-kcal diet for a few weeks, give them a drop-set laden cookie cutter weight training plan, and supply fat loss steroids to offset the natural process of non-linear fat loss, and then promote that transformation as if its all their hard work.

Its fake, fake fake. The said 'client' will immedietely revert back to his or hers original shape when off the unsustainable diet and drugs

I would advise people to be more patient, if you want to look a certain way for summer then begin that journey by January. That gives you a five month window for sustainable gains, slow and steady wins the race!

Take frequent breaks from your diet, if you've been on a 500kcal daily deficit for 3-4 weeks, take 1 week to eat in a small surplus so your hormones can re-regulate and you can restore your metabolic function.

Remember, reductions in calories should only come from carbohydrates and fats, protein should remain stable as it is a keystone to muscle protein synthesis. Fat loss can improve your health, but prolonged periods of caloric restriction can have harmful metabolic and hormonal implications.

#personaltrainer #fitness #coach #health #workout #ruislip #harrow #london #coach

Improving Your Flexibility and Mobility

Mon, 26 Jun 2023 18:46:11 GMT

How to Improve Your Flexibility and Mobility: A Comprehensive Guide

Introduction

Welcome to this comprehensive guide on how to improve your flexibility and mobility. Whether you're an athlete, fitness enthusiast, or someone looking to enhance your overall physical well-being, flexibility and mobility play a crucial role in achieving your goals. In this article, we will explore various techniques, exercises, and tips to help you enhance your flexibility and mobility effectively.

What is Flexibility and Mobility?

The Benefits of Improving Flexibility and Mobility

Understanding the Factors Affecting Flexibility and Mobility

Conclusion

What is Flexibility and Mobility?

Flexibility refers to the ability of a joint or group of joints to move through its complete range of motion. It is determined by the elasticity of muscles, tendons, and ligaments surrounding the joint. On the other hand, mobility refers to the overall ability to move freely and without restrictions. It encompasses not only joint flexibility but also the coordination, strength, and control required to move effectively.

The Benefits of Improving Flexibility and Mobility

Improving your flexibility and mobility offers a wide range of benefits. Here are some of the key advantages you can experience:

Enhanced Performance: Increased flexibility and mobility contribute to better athletic performance, allowing you to move more efficiently and effectively during various activities or sports.
Reduced Risk of Injuries: Improved flexibility and mobility help to prevent injuries by ensuring that your body can move properly without placing excessive stress on joints and muscles.
Better Posture: Good flexibility and mobility promote proper alignment of the body, leading to improved posture and reduced strain on muscles and joints.
Improved Range of Motion: Increased flexibility and mobility enable you to achieve a wider range of motion in your daily activities and exercises, enhancing your overall movement capabilities.
Relief from Muscle Soreness: Regular stretching and mobility exercises can alleviate muscle soreness, stiffness, and tension, promoting faster recovery and enhancing overall comfort.

How to Improve Your Flexibility and Mobility

Now that we understand the importance of flexibility and mobility, let's explore some effective techniques and exercises to enhance them:

Stretching Exercises

Stretching exercises are a fundamental component of any flexibility and mobility routine. They help lengthen muscles, tendons, and ligaments, improving range of motion and overall flexibility. Here are some popular stretching exercises:

Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach forward and try to touch your toes, feeling a stretch in the back of your thigh. Hold for 30 seconds and repeat on the other leg.
Quadriceps Stretch: Stand upright and grab your ankle, pulling your heel towards your glutes. Feel the stretch in the front of your thigh. Hold for 30 seconds and repeat with the other leg.
Calf Stretch: Stand facing a wall, placing your hands against it. Step one foot back and press the heel down, feeling a stretch in your calf muscle. Hold for 30 seconds and repeat on the other side.
Triceps Stretch: Extend one arm overhead and bend your elbow, reaching your hand towards the opposite shoulder blade. Use your other hand to gently pull the elbow further. Hold for 30 seconds and switch arms.

Yoga and Pilates

Yoga and Pilates are excellent practices for improving flexibility and mobility while also promoting strength, balance, and body awareness. These disciplines combine stretching exercises with mindful movements and controlled breathing. Consider incorporating yoga and Pilates into your routine for comprehensive benefits.

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to specific areas of the body. This technique helps release muscle tension, increase blood flow, and improve tissue mobility. Use a foam roller to target areas like the calves, quads, IT band, and back.

Strength Training

Strength training exercises, such as weightlifting and resistance training, may not be commonly associated with flexibility and mobility. However, they play a crucial role in enhancing overall movement capabilities. By building strength in the muscles, you provide better support to your joints, leading to improved flexibility and mobility.

Balance and Stability Exercises

Balance and stability exercises focus on improving your body's ability to control movements and maintain proper balance. These exercises often involve standing on one leg, using stability balls or balance boards, and performing controlled movements. By enhancing balance and stability, you can optimize your flexibility and mobility.

Proper Warm-up and Cool-down

Before engaging in any flexibility or mobility exercises, it's crucial to warm up properly. A dynamic warm-up routine involving light aerobic exercises, such as jogging or jumping jacks, helps increase blood flow and prepare your muscles for stretching. After your workout, a cool-down with gentle stretches can help relax your muscles and prevent post-exercise soreness.

Maintaining a Healthy Lifestyle

In addition to targeted exercises, maintaining a healthy lifestyle is essential for optimizing flexibility and mobility. Here are some lifestyle tips to consider:

Stay Hydrated: Drinking an adequate amount of water helps keep your muscles and connective tissues hydrated, improving their elasticity.
Eat a Balanced Diet: A diet rich in fruits, vegetables, lean proteins, and whole grains provides the necessary nutrients for optimal muscle function and tissue repair.
Get Sufficient Rest: Proper rest and sleep allow your body to recover and repair, supporting overall physical well-being.
Manage Stress: Stress can contribute to muscle tension and stiffness. Incorporate stress-management techniques, such as meditation or deep breathing exercises, into your daily routine.

Frequently Asked Questions

FAQ 1: What is the best time to stretch for improving flexibility and mobility?

Stretching can be done at any time of the day. However, many people find that stretching after a workout, when the muscles are warm, is particularly beneficial for improving flexibility and mobility.

FAQ 2: Can flexibility and mobility be improved at any age?

Yes, flexibility and mobility can be improved at any age. While it may take longer to see progress in older individuals, consistent and targeted exercises can help enhance flexibility and mobility at any stage of life.

FAQ 3: Is it necessary to warm up before stretching?

Yes, warming up before stretching is essential. A proper warm-up routine increases blood flow, raises body temperature, and prepares the muscles for stretching, reducing the risk of injury.

FAQ 4: How often should I perform stretching exercises?

Ideally, you should aim to perform stretching exercises at least two to three times a week. Consistency is key for improving flexibility and mobility. However, avoid overstretching or pushing beyond your limits, as this can lead to injury.

FAQ 5: Are there any precautions to consider while improving flexibility and mobility?

When working on improving flexibility and mobility, it's important to listen to your body and avoid pushing too hard. Start with gentle stretches and gradually increase intensity over time. If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before starting a new exercise routine.

FAQ 6: Can I improve flexibility and mobility without going to the gym?

Absolutely! While the gym provides access to various equipment and classes, you can improve flexibility and mobility without it. Many stretching exercises, yoga poses, and bodyweight exercises can be done at home or outdoors with minimal or no equipment.

Conclusion

Improving your flexibility and mobility is a journey that requires consistency, dedication, and a holistic approach. By incorporating stretching exercises, yoga or Pilates, foam rolling, strength training, balance and stability exercises, and maintaining a healthy lifestyle, you can make significant progress in enhancing your flexibility and mobility. Remember to listen to your body, start gradually, and seek guidance from professionals if needed. So start implementing these tips today and enjoy the benefits of improved flexibility and mobility in your daily life.

Check feedspot's website for more innovative and thought-provoking articles related to health and fitness https://blog.feedspot.com/uk_personal_trainer_blogs/

In the London area and looking for a qualified and experienced personal trainer? email me: elitefitnessperformanceuk@gmail.com

#personaltrainer #fitnesscoach #healthcoach #ruislip #harrow #northolt

Training, Nutrition, Whatelse? The Stress Factor

Mon, 19 Jun 2023 15:45:36 GMT

It's the year 2023, and everybody is focused on precisely nailing their nutrition and training to a 'tee, so much so that people are willing to spend £1000s on personal trainers and diet plans, but one thing that you cannot pay for and will likely have the largest effect (I'll explain why) on your health and fitness is stress .

Stress can have significant impacts on both health and fitness. When the body experiences stress, whether it is from psychological or physical sources, it triggers a cascade of physiological responses that can affect various aspects of well-being. Here are some ways in which stress can impact health and fitness

Hormonal Imbalances , there are neural pathways in the body which connect the brain and body. In response to stress and anxiety, the brain tells our endocrine system to release hormones into our blood stream such as cortisol and adreneline, these are okay in the short-term (for instance, when you need to run away from a fully grown grizzly bear).

In the long term, this can adversely effect your appetite, metabolism and energy levels thereby effecting your gym gains.

Impared Immune System , stress makes you sick! Not only does it give you that regurgitating, awful feeling just above the stomach but its easier for you to catch illnesses, become more susceptible to infections, and prolong recovery from your workouts.

Disrupt sleep : I'm sure we can all relate to being unable to sleep before exam day as a student. Lack of sleep can make you anxious, disrupt your cognitive abilities, energy levels and your exercise performance. I have had to send clients home in the past because their sleep had been dreadful for a few days.

Emotional Eating and Weight Gain : In response to stress, some individuals may turn to emotional eating as a coping mechanism. This can involve consuming calorie-dense, unhealthy foods in excessive amounts, leading to weight gain and a negative impact on body composition. This hinders progress in achieving fitness goals and contribute to additional health issues.

In the heirachy of health and fitness, I put stress management above training and even nutrition. I recommend you implement stress management interventions if you're struggling with this, do your own research! Anymore diet and training advice contact me here

#personaltrainer #fitnesscoach #healthcoach #workout #gym #stress #management #motivation

Why Cheat Days Are Killing Your Gains

Mon, 12 Jun 2023 12:32:39 GMT

Having cheat days can potentially hinder your progress towards reaching your goals for several reasons:

Disrupting Caloric Balance : Cheat days often involve consuming a significantly higher amount of calories, particularly from unhealthy or indulgent foods. This can disrupt the caloric balance you have established for your goal, such as weight loss or maintenance. I'll give you a real world example, during my university day's I would diet religiously from Sunday - Friday, count my calories on myfitnesspal and abstain from any food with taste. I would for sure end up on a caloric deficit of around 300-400kcal each day. Here comes Saturday, and I would eat anything imaginable, literally anything. I must of ate well over 5,000kcal on that day alone.

So, my sunday - friday deficit was approx 300 x 6 = 1,800kcal. My Saturday was a surplus of over 3,000kcal. That puts me on a net surplus over the entire week, therefore inhibiting my fat loss goals.

Psychological Impact : Cheat days can have a psychological impact on your relationship with food. Allowing yourself to indulge in unrestricted eating on cheat days may lead to feelings of guilt, shame, or a loss of control around food.

This mindset can create an unhealthy relationship with food and make it more difficult to maintain a balanced and sustainable approach to eating in the long term. As mentioned before, an entire day of trailblazing can destroy a week's worth of perfect eating.

It takes around 6 weeks to build a habit, and if you continuously have cheat days then you're making it harder for yourself to stop having cheat days

Disrupting Consistency : Consistency is key when it comes to making progress towards your goals. Consistently following a healthy eating plan and exercise routine is more effective in achieving sustainable results than relying on occasional cheat days. Frequent cheat days can disrupt the consistency of your healthy habits, making it harder to stay on track and maintain momentum towards your goals.

Slowing Progress : Consistently incorporating unhealthy foods on cheat days can slow down progress towards your goals. These foods are often low in nutritional value and can affect your energy levels, overall health, and performance during workouts. They may also lead to bloating, water retention, or inflammation, which can mask your progress or make you feel sluggish.

It's important to note that occasional indulgences or flexibility within a balanced eating plan can be a part of a healthy lifestyle. However, it's crucial to find a balance that aligns with your goals and doesn't compromise your progress or overall well-being.

If you're struggling with your diet and nutrition, ask me a question directly here or through instagram here

My name's Jay, and my stick is to help people lift heavier, move better all whilst staying injury and pain free. Contact me for Personal Training in the London area, and who knows, it could be an experience you'll never forget and find worthwhile!

The Benefits of Functional Training

Mon, 05 Jun 2023 17:52:47 GMT

What is Functional Training?

Functional training refers to the idea of training for function. Trainers and enthusiasts will link it with your ability move freely by improving your mobility and strength, and rather than training for muscle appearance by performing muscle isolating workouts e.g. "arm day" or "leg day", muscle movement is prioritized instead. It can be beneficial for athletic performance, injury prevention and everyday fitness tasks.

In truth, the idea to train for function is subjective, isn't any form of weightlifting functional by the definition above? for example, performing 4 sets of dumbbell bench presses will strengthen the upper body, making any everyday upper body tasks easier, therefore it is a functional exercise?

This is where the confusion lies in this topic. Ask any personal trainer or health coach the following question "What is Functional Training?" and I promise you will get a different answer from each person, following a long pause to think for an answer.

My take

If you ask me, functional training is a multitude of training aspects such as weightlifting for muscle building (bodybuilding, powerlifting), mobility training (stretching, joint articulations), athletic training (plyometrics, maximal lifting, calisthetics), core training (coiling core, mobilization, stabilization, balance) and cardiovascular fitness (running, cycling, hiit) all which combine to produce the most optimal human being physically and mentally.

That's what I offer as a Personal Trainer, so if you are looking to work with someone in the London, Harrow area then drop me an email for a free consultation:

elitefitnessperformanceuk@gmail.com

#personaltraining #fitnesscoach #healthcoach #mobility #workout #core #london #ruislip #eastcote #harrow #functional #rmtclub #weckmethod

Meanwhile, check out this awesome device I use to increase the functional capabilities for me and my clients in their upper body:

Training for Injury Prevention and Rehab

Sat, 27 May 2023 10:25:06 GMT

Personal training is not only beneficial for individuals looking to improve their fitness or achieve specific goals; it can also play a vital role in rehabilitation and injury prevention. Whether you are recovering from an injury or seeking to prevent future injuries, working with a personal trainer can provide you with the guidance, support, and specialized exercises needed to aid in your recovery and reduce the risk of further injuries. In this article, I will explore the benefits of personal training for rehabilitation and injury prevention.

Individualized Programs

When it comes to rehabilitation, a one-size-fits-all approach doesn't work. Personal trainers who specialize in rehabilitation can design individualized programs tailored to your specific needs, taking into account your injury, medical history, and goals. They will work closely with you and, if necessary, collaborate with healthcare professionals, such as physical therapists or doctors, to create a safe and effective program that supports your recovery.

Proper Form and Technique

Proper form and technique are essential for both rehabilitation and injury prevention. Personal trainers are trained to assess your movement patterns, identify weaknesses or imbalances, and correct any improper form that could exacerbate existing injuries or lead to new ones. They will guide you through exercises, ensuring that you perform them correctly and safely, maximizing the benefits and minimizing the risk of further injury.

Progressive Approach

Rehabilitation requires a gradual progression to rebuild strength, mobility, and functionality. Personal trainers will develop a progressive plan that starts with gentle exercises and gradually increases in intensity and complexity as your body heals and adapts. They will monitor your progress, make necessary adjustments, and ensure that you are not pushing yourself too hard or too quickly, preventing setbacks and promoting a smooth recovery.

Strengthening Weak Areas

Injury often results in muscle imbalances or weaknesses in certain areas of the body. Personal trainers can target these weak areas through specific exercises to restore balance, stability, and strength. By focusing on strengthening the surrounding muscles, they can help alleviate stress on the injured area and provide better overall support and stability, reducing the risk of reinjury.

Education and Empowerment

I not only guide you through exercises but also educate you about your injury, the rehabilitation process, and preventive measures. I teach you proper warm-up and cool-down techniques, stretching exercises, and strategies for injury prevention.

This knowledge empowers you to take an active role in your recovery and equips you with the tools to make informed decisions about your fitness and health.

With individualized programs, focus on proper form, progressive approaches, targeted strengthening, and education, I can help you recover from injuries effectively and reduce the risk of future injuries. When seeking a personal trainer or health coach for a rehabilitation purposes, ensure they have experience and qualifications in working with individuals in similar situations. Remember to consult with healthcare professionals such as your GP for an accurate diagnosis and clearance before starting any rehabilitation program.

#personaltrainer #fitnesscoach #health #workout #injury #physio #rehab #knee #hip #ruislip #pinner #motivation #harrow

Personal Training For Busy Professionals - Optimizing Your Time

Wed, 24 May 2023 13:35:18 GMT

Personal Training for Busy Professionals: Optimizing Your Time

In today's fast-paced world, finding time for fitness can be a challenge, especially for busy professionals. However, incorporating personal training into your routine can help you optimize your time and achieve your fitness goals more efficiently. In this article, we'll explore the benefits of personal training for busy professionals and provide tips on how to make the most of your training sessions.

Customized Workout Plans

Personal training offers the advantage of customized workout plans tailored to your specific needs and goals. A personal trainer will assess your fitness level, consider your time constraints, and design a program that maximizes results in the limited time you have available. This ensures that every minute of your workout counts and eliminates the guesswork of what exercises to do or how to structure your routine.

Efficient and Effective Workouts

With limited time, efficiency is key. Personal trainers are skilled at designing workouts that target multiple muscle groups simultaneously, allowing you to get a full-body workout in a shorter amount of time. They can also incorporate high-intensity interval training (HIIT) or circuit training, which maximize calorie burn and boost cardiovascular fitness in a time-efficient manner.

Accountability and Motivation

Staying motivated can be challenging, especially when juggling work commitments and a busy schedule. Personal trainers provide the accountability and motivation you need to stay on track. Knowing that you have a scheduled session with a trainer can help you prioritize your workouts and stay consistent. Additionally, trainers offer ongoing support, guidance, and encouragement, helping you stay motivated even on days when you feel tired or stressed.

Injury Prevention and Correct Form

Proper form is crucial to prevent injuries and maximize the effectiveness of your workouts. Personal trainers are skilled at assessing and correcting your form, ensuring that you perform exercises safely and efficiently. By guiding you through proper technique and providing feedback, trainers minimize the risk of injury and help you achieve optimal results.

Time Management Strategies

Personal trainers understand the value of time and can provide you with effective time management strategies. They can help you identify pockets of time in your busy schedule that can be dedicated to fitness, whether it's early mornings, lunch breaks, or after work. They can also suggest alternative workout options for days when your schedule is particularly tight, such as shorter, intense workouts or at-home exercises.

In conclusion, personal training is a valuable resource for busy professionals seeking to optimize their time and achieve their fitness goals. With customized workout plans, efficient and effective workouts, accountability, injury prevention, and time management strategies, personal training offers a comprehensive approach to fitness that fits seamlessly into your busy lifestyle.

Remember to choose a qualified and experienced personal trainer who understands your specific needs and can help you navigate the challenges of balancing work and fitness, drop me an email to book now here !

#personaltraining #fitnesscoach #healthcoach #ruislip #pinner #harrow #eastcote #northolt #workout #motivation

The Secret to Training Motivation

Thu, 11 May 2023 21:22:09 GMT

Written by Christian Thibaudeau

I honestly can't stick to a rigid training program. I never have in my whole life. I've tried many times but never stuck with it for more than two weeks.

I personally need to experiment and "play with" various training methods to keep my motivation up. And even when I follow a fairly strict plan I need to know that I'll be able to change things up if I want or need to.

Some would call that "training ADD" or "program hopping." I don't see it that way.

Training ADD is when you're always changing the way you train without rhyme or reason. I have a goal and stick to a general type of training and a specific approach, but I must give myself options.

ARE YOU A PROGRAMMER OR PROBLEM SOLVER?

Most lifters have either have a "programmer" or a "problem solver" psychological profile.

The Programmer

This lifter will respond well to a rigid, pre-planned program. He'll actually get a jolt of motivation when he talks about his "programming." (I, on the other hand, hate that word with a vengeance.)

The programmer is comfortable in a more rigidly planned program. He actually finds it motivating to know well in advance what he has to do on a daily basis.

Knowing the weights he has to hit gets him amped up to train to reach those numbers. And every time he hits them his motivation grows.

Having the whole training process planned out for a long period gives him security. This itself can be very motivating.

The Problem Solver

This lifter will feel trapped when using such a rigid approach and needs to be able to tackle a specific issue he's working hard to fix.

The problem solver doesn't really think in the long term. Sure, he has a long-term goal, but he sees the training process as a succession of problems to solve to reach that goal.

He loves to intellectualize each training session to find exactly what needs improvement. Nothing pleases him more than modifying his training to better address a specific thing he "discovered."

He gets pissed off, or at least demotivated, when he's stuck in a rigid plan where he can't devote his effort to fixing something that's not to his liking. It's made even worse by knowing that for the next several months he'll have to do the work planned and nothing else.

That can eventually become "heavy" psychologically, and it kills his training motivation.

So, which one are you?

Geeking Out on Training

I'm the second type, the problem solver. One of the athletes, Alex Vigneault (a CrossFit athlete who just qualified for the Games) is the same way.

After 3-4 weeks of sticking to a plan he starts to show signs of mental breakdown. If I give him the option of doing some of his own stuff he stays motivated and performs better.

We're both training geeks. We love learning how the body is affected by training, what method does what, practicing new techniques, perfecting lifting form, etc.

Training geeks, those for whom the experience is as important as the actual results they're getting, need to be able to play with their training program to stay motivated over the long run.

If you force them to follow a rigid plan they'll lose their motivation to train, even if they're getting great results!

Those who thrive on a rigid training plan like to "just do it" and not have to think about it. To them, training isn't about understanding, learning, or experimenting. It's about hard work and getting the job done.

If you put them on a program where they can make choices, analyze, and adapt, you'll take them out of their comfort zone and they'll lose motivation.

Who's the superior person?

Neither. Both can get results. You need to know which one you are. And if you're a coach, you need to figure out which category your athletes fall into.

There have been elite athletes and coaches on both side of the fence. It's just a matter of knowing your type and making the choices that will allow you to stay motivated. Just be honest with yourself about your "type."

The Most Important Thing

You've heard the old saying, those who fail to plan are planning to fail.

Not necessarily.

Those who fail to get and stay motivated plan to fail.

Motivation is the first, second, and third most important thing you need to get results. Lose that and you won't get optimal results for long.

Anything that gets you motivated to train hard, that gets you amped up and eager to get to the gym, will give your amazing results.

For some, it can be doing a "celebrity" program. ("I'm training like Klokov!") For others, it can be doing a program that's written by a top coach.

And for many people, it's always finding a new toy to play with or not knowing what the challenge of the day will be until arriving in the gym. CrossFit classes for example.

Regardless of what gets your juices flowing, find it, and don't let others detract you from how you want to train. Anything that gets you to train hard works.

#ruislip #pinner #northolt #personaltraining #fitness #health

The Top 5 Exercises for Building Upper Body Strength

Sat, 06 May 2023 22:04:45 GMT

Building upper body strength is essential for a well-rounded fitness routine, and there are many exercises that can help you achieve this goal. Here are the top five exercises for building upper body strength:

Push-Ups

Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core. They can be modified to suit all fitness levels and can be done anywhere, making them a convenient addition to any workout routine.

To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your core engaged and your body in a straight line. Push back up to the starting position, and repeat for the desired number of reps.

Pull-Ups

Pull-ups are a challenging exercise that target the back, shoulders, and arms. They require a pull-up bar or other equipment and can be modified by using resistance bands or assisted pull-up machines.

To do a pull-up, grip the bar with your palms facing away from you, and hang with your arms fully extended. Pull your body up towards the bar, keeping your elbows close to your body and your shoulders down. Lower yourself back down to the starting position, and repeat for the desired number of reps.

Dumbbell Rows

Dumbbell rows are an effective exercise that target the back, shoulders, and arms. They can be done with a variety of weights and can be modified to suit all fitness levels.

To do a dumbbell row, start with a dumbbell in one hand and place your opposite hand and knee on a bench or other stable surface. Keeping your back straight and your core engaged, lift the dumbbell towards your chest, squeezing your shoulder blades together. Lower the dumbbell back down to the starting position, and repeat for the desired number of reps before switching sides.

Bench Press

The bench press is a classic exercise that targets the chest, shoulders, and triceps. It can be done with a barbell or dumbbells and can be modified to suit all fitness levels.

To do a bench press, lie flat on a bench with your feet on the ground and your hands on the bar or dumbbells. Lower the weight towards your chest, keeping your elbows close to your body. Push the weight back up to the starting position, and repeat for the desired number of reps.

Dips

Dips are a challenging exercise that targets the chest, shoulders, and triceps. They can be done using parallel bars or other equipment and can be modified by using resistance bands or assisted dip machines.

To do a dip, grip the parallel bars with your palms facing down and your arms fully extended. Lower your body towards the ground by bending your elbows, keeping your shoulders down and your core engaged. Push back up to the starting position, and repeat for the desired number of reps.

#strengthtraining #healthylifestyle #fitnessmotivation #workout #mentalhealth #physicalhealth #wellness #bodypositivity #selfcare #personaltraining #ruislip #pinner #northolt #harrow

Strength Training, Benefits of Strength Training, Health Benefits of Strength Training, Optimal Health, Fitness, Exercise, Mental Health, Physical Health, Weight Loss, Muscle Building, Wellness, Self-care, Body Positivity, Personal Training, Workouts, Fitness Motivation, Healthy Living, Healthy Lifestyle, Beginner's Guide, How-to, Tips and Tricks.

The Importance of Recovery and Rest Days for Fitness Goals

Mon, 01 May 2023 20:29:27 GMT

When it comes to achieving fitness goals, many people focus on the importance of exercise and a healthy diet. While these are certainly important factors, it's also essential to prioritize recovery and rest days.

Recovery is the period of time between workouts where your body repairs and rebuilds muscle tissue that has been broken down during exercise. Rest days, on the other hand, are days where you take a break from exercise and allow your body to fully rest and recover.

Here are some reasons why recovery and rest days are crucial for achieving fitness goals:

Prevents injury

Overtraining and not allowing enough time for recovery can lead to injury. By taking rest days and prioritizing recovery, you reduce your risk of overuse injuries and give your body time to heal.

Improves performance

Rest and recovery allow your muscles to repair and grow, which can lead to improved performance and increased strength. By incorporating rest days into your workout routine, you'll be able to push harder and perform better during your workouts.

Reduces fatigue and burnout

Exercise can be physically and mentally demanding, and overtraining without enough recovery can lead to burnout and fatigue. Taking rest days and allowing your body to rest and recover can help reduce these feelings of exhaustion and help you stay motivated to reach your fitness goals.

Supports overall health

Rest and recovery are essential for overall health and well-being. Sleep and rest days allow your body to repair and recover, which can help improve immune function, reduce inflammation, and support a healthy metabolism.

Incorporating recovery and rest days into your fitness routine is essential for achieving your fitness goals and supporting your overall health. Remember to listen to your body, prioritize rest and recovery, and make adjustments as needed to ensure you are giving your body the care it needs.

#personaltrainer #fitnesscoach #ruislipfitness #recoveryfitness #fitnesstraining #workoutmotivation #healthylifestyle #fitnessgoals #gymmotivation #trainhard

How To Incorporate Cardio Into Your Fitness Routine

Mon, 24 Apr 2023 16:06:16 GMT

Cardiovascular exercise, or cardio, is an essential component of a well-rounded fitness routine. It helps improve heart health, burn calories, and increase endurance. However, if you're not sure how to incorporate cardio into your fitness routine, it can be challenging to know where to start. In this article, we'll explore some tips for incorporating cardio into your fitness routine.

Choose activities you enjoy

One of the best ways to incorporate cardio into your fitness routine is to choose activities you enjoy. This can be anything from running or cycling to dancing or playing a sport. When you enjoy an activity, you're more likely to stick with it and make it a regular part of your routine.

Start small

If you're new to cardio, it's important to start small and gradually increase the intensity and duration of your workouts. Start with just 10-15 minutes of cardio per day and gradually increase to 30-60 minutes as your endurance improves.

Mix it up

Variety is the spice of life, and it's also important for a well-rounded fitness routine. Mixing up your cardio activities can prevent boredom and help you avoid plateauing. Try incorporating a mix of high-intensity interval training (HIIT), steady-state cardio, and low-impact activities like swimming or cycling.

Schedule it in

To make cardio a regular part of your routine, it's important to schedule it in like any other appointment or activity. Whether it's first thing in the morning or during your lunch break, find a time that works for you and stick to it.

Make it social

Working out with friends or family members can make cardio more enjoyable and help you stay motivated. Consider joining a group fitness class or finding a workout buddy to help keep you accountable.

In conclusion, incorporating cardio into your fitness routine is essential for overall health and wellness. By choosing activities you enjoy, starting small, mixing it up, scheduling it in, and making it social, you can make cardio a regular part of your routine and reap the many benefits it has to offer. Remember to consult with a healthcare professional before starting any new exercise routine.

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Top 5 Weightlifting Exercises For Beginners

Thu, 20 Apr 2023 11:01:26 GMT

Weightlifting is a great way to build muscle, increase strength, and improve overall fitness. However, if you're new to weightlifting, it can be overwhelming to know where to start. In this article, we'll explore the top 5 weightlifting exercises for beginners.

Squats

Squats are one of the most effective exercises for building lower body strength. They work your glutes, quads, hamstrings, and calves, and also engage your core. To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your chest up and your weight in your heels as you bend your knees and lower your hips towards the ground. Try to get your thighs parallel to the ground before standing back up.

Deadlifts

Deadlifts are another great exercise for building overall strength, particularly in your posterior chain (your back, glutes, and hamstrings). To perform a deadlift, stand with your feet shoulder-width apart, with the barbell on the ground in front of you. Bend your knees and hinge forward at your hips to grip the barbell with both hands. Keeping your back straight and your core engaged, stand up, lifting the barbell off the ground and pulling it towards your thighs. Lower the barbell back down to the ground with control.

Bench Press

The bench press is a classic upper body exercise that targets your chest, shoulders, and triceps. To perform a bench press, lie flat on a bench with your feet flat on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked in. Push the barbell back up towards the ceiling, keeping your core engaged and your feet planted firmly on the ground.

Overhead Press

The overhead press is another great upper body exercise that targets your shoulders, triceps, and upper back. To perform an overhead press, stand with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height with your palms facing forward. Push the weight up towards the ceiling, straightening your arms overhead. Lower the weight back down to shoulder height with control.

Machine Back Row

Rows are an effective exercise for building upper back and bicep strength. Machines variations are preferred for beginners, as the setup is easy. Maintain an upright posture, tall spine and pull the weight into your belly button. If you want to target the lats, pull your elbows close to your sides, if you want to target the upper back, pull the weight to your chest.

In conclusion, these 5 weightlifting exercises are great for beginners looking to build muscle and increase strength. Make sure to start with a weight that feels comfortable and gradually increase as you become stronger. Consult with a qualified personal trainer or healthcare professional to develop a safe and effective weightlifting program that meets your individual needs and goals.

#weightlifting #fitness #workout #gym #strengthtraining #bodybuilding #healthylifestyle #beginners #musclebuilding #fitnessmotivation #ruislip #pinner #personaltraining #near #me

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The Benefits of Strength Training for Your Health

Sun, 16 Apr 2023 09:35:24 GMT

Strength training, also known as resistance training, involves using weights or other forms of resistance to build and maintain muscle mass and strength. While many people associate strength training with bodybuilding or athletes, it actually has numerous benefits for people of all ages and fitness levels. In this article, we'll explore some of the key benefits of strength training for your health.

Increased Muscle Mass and Strength

One of the most obvious benefits of strength training is increased muscle mass and strength. As you lift weights or perform other resistance exercises, you create small tears in your muscle fibers. Your body then repairs these tears, making your muscles stronger and more resilient. Over time, this leads to increased muscle mass and strength, which can make everyday activities easier and help prevent age-related muscle loss.

Improved Bone Health

Strength training has been shown to improve bone density and reduce the risk of osteoporosis. As you lift weights or perform other resistance exercises, you create stress on your bones. This stress stimulates the cells in your bones to create new bone tissue, which can help prevent bone loss and fractures.

Increased Metabolism

Strength training can help increase your metabolism, which is the rate at which your body burns calories. As you build more muscle mass, your body requires more energy to maintain that muscle, which can lead to increased calorie burning. This can be particularly beneficial for people looking to lose weight or maintain a healthy weight.

Reduced Risk of Chronic Diseases

Strength training has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. It can help improve insulin sensitivity, lower blood pressure, and reduce inflammation, all of which are risk factors for these conditions.

Improved Mental Health

Strength training has been shown to have numerous benefits for mental health. It can help reduce symptoms of depression and anxiety, improve mood, and enhance cognitive function. Exercise in general has also been linked to improved sleep quality, which can have a positive impact on mental health.

Increased Functional Fitness

Strength training can help improve your ability to perform everyday activities such as lifting groceries or climbing stairs. By building stronger muscles and bones, you can improve your overall functional fitness and reduce the risk of injury.

In conclusion, strength training has numerous benefits for your health, from increased muscle mass and bone density to reduced risk of chronic diseases and improved mental health. It's important to incorporate strength training into your overall fitness routine to achieve the best results. Consult with a qualified personal trainer or healthcare professional to develop a safe and effective strength training program that meets your individual needs and goals over here

#strengthtraining #healthylifestyle #fitnessmotivation #workout #mentalhealth #physicalhealth #wellness #bodypositivity #selfcare #personaltraining #ruislip #pinner #harrow #personaltrainer #coach #near #me

Personal Training vs Group Training: What's Better For Fat Loss?

Mon, 10 Apr 2023 20:04:09 GMT

When it comes to weight loss, there are many factors that can impact your success, and one of the most important is exercise. But with so many different types of workouts and training options available, it can be hard to know what will be most effective for you. Two popular options for fitness training are personal training and group training. So, which is better for fat loss? Let's take a closer look at the benefits and drawbacks of each.

Personal Training:

Personal training is a one-on-one training session with a certified personal trainer. This type of training is great for people who are looking for individual attention and support, as well as a customized workout plan tailored to their specific needs and goals. Personal trainers can help you set realistic goals, create a plan that works for you, and adjust your workouts as you progress.

The benefits of personal training for fat loss are clear. With a personalized workout plan, you can target specific areas of your body that need extra attention, and your trainer can push you to reach your maximum potential.

Additionally, having a personal trainer can help keep you accountable and motivated, which is crucial when it comes to sticking with a workout plan and achieving your goals.

However, personal training can also be quite expensive, as you are paying for individual attention and expertise. Additionally, some people may find it intimidating to work one-on-one with a trainer, especially if they are new to fitness.

Group Training:

Group training is a workout session with a group of people led by a certified fitness instructor. This type of training is great for people who enjoy the camaraderie of working out with others, as well as the motivation that comes from a group setting. Group training can be a fun and social way to work out, as you are able to connect with others who share your fitness goals.

The benefits of group training for fat loss are also clear. With the support and motivation of a group, you may be more likely to push yourself harder and stay committed to your fitness goals. Additionally, group training is often more affordable than personal training, as the cost is spread out among multiple people.

However, group training may not be as effective for targeting specific areas of your body, as the workouts are designed to be done by a group and may not be tailored to your individual needs. Additionally, some people may find it difficult to keep up with the pace of a group workout or may feel self-conscious working out in front of others.

So, which is better for fat loss: personal training or group training? The answer is that it depends on your personal preferences and needs. If you are looking for individual attention and a customized workout plan, personal training may be the best option for you. However, if you enjoy working out in a social setting and are looking for a more affordable option, group training may be the way to go.

Ultimately, the key to successful fat loss is consistency and commitment, regardless of the type of training you choose. By staying committed to your fitness goals and sticking with a workout plan that works for you, you can achieve the results you desire.

#ruislip #ptlondon #fitness #health #london #pinner #personaltrainer #mobility #exercise #weightloss #healthtips

How To Plan Your Meals For Optimal Fat Loss

Tue, 04 Apr 2023 11:25:26 GMT

How to Plan Your Meals for Optimal Fat Loss Results

Planning your meals is an important part of achieving optimal fat loss results. A well-planned meal can help you stay on track with your nutrition goals, prevent overeating, and ensure that you're getting the nutrients you need to support your fat loss journey. In this article, we'll share some tips to help you plan your meals for optimal fat loss results.

Determine Your Caloric Needs

Before you start planning your meals, it's important to determine your caloric needs. This will help you figure out how many calories you should be consuming each day to achieve your fat loss goals.

Use an online calculator or consult with a registered dietitian to determine your daily caloric needs. Once you know this number, you can begin to plan your meals accordingly.

Focus on Whole Foods

When planning your meals, it's important to focus on whole, nutrient-dense foods. These foods are typically lower in calories and higher in nutrients, making them ideal for fat loss.

Some examples of whole foods include lean proteins like chicken, fish, and tofu, whole grains like brown rice and quinoa, and plenty of fruits and vegetables.

Don't Skimp on Protein

Protein is an important nutrient for fat loss. It helps you feel full and satisfied, while also preserving lean muscle mass. When planning your meals, be sure to include a source of protein in each meal and snack.

Some examples of protein-rich foods include eggs, Greek yogurt, cottage cheese, chicken, fish, beans, and legumes.

Incorporate Healthy Fats

Healthy fats are an important part of a well-balanced diet. They can help keep you full and satisfied, while also supporting your overall health.

When planning your meals, be sure to include sources of healthy fats like nuts, seeds, avocado, and olive oil.

Practice Portion Control

Portion control is important for achieving fat loss goals. Even healthy foods can contribute to weight gain if you're eating too much of them.

Use measuring cups, a food scale, or your hand as a guide to help you determine appropriate portion sizes. And be mindful of your hunger and fullness cues, stopping eating when you're satisfied, not stuffed.

Meal Prep

Meal prep can be a game-changer when it comes to achieving fat loss results. By prepping your meals in advance, you can ensure that you have healthy, portion-controlled options on hand throughout the week.

Consider prepping meals and snacks on the weekends, or even just prepping ingredients like roasted veggies or cooked proteins to make meal assembly easier during the week.

Be Flexible

While meal planning is important for fat loss, it's also important to be flexible. Life happens, and sometimes you may need to deviate from your meal plan.

Allow for flexibility in your meal plan, and don't beat yourself up if you don't stick to it 100% of the time. Aim for progress, not perfection.

In conclusion, planning your meals is an important part of achieving optimal fat loss results. Determine your caloric needs, focus on whole foods, don't skimp on protein, incorporate healthy fats, practice portion control, meal prep, and be flexible. With these tips, you can create a meal plan that supports your fat loss journey and helps you achieve your goals.

#ruislip #pinner #harrow #guide #to #fat #loss #personal #trainer #personaltraining #coach #weight #loss

How to Overcome Plateaus in Your Fat Loss Journey

Wed, 29 Mar 2023 20:07:42 GMT

If you've been working hard to lose fat but have hit a plateau, don't give up hope. Plateaus are a normal part of the fat loss journey and can be overcome with the right approach. In this article, we'll share some tips to help you push past your plateau and continue making progress towards your goals.

Reevaluate Your Caloric Intake

When you hit a plateau, it's possible that you've been eating the same number of calories for too long. Your body may have adapted to this intake and is no longer responding to it. In this case, it's important to reevaluate your caloric intake and make adjustments.

Try reducing your daily calorie intake by 100-200 calories to create a slight deficit. This can help jumpstart your fat loss again. Alternatively, you can increase your caloric intake by 100-200 calories for a week or two to give your body a break from being in a calorie deficit.

Mix Up Your Workout s

If you've been doing the same workouts for a while, your body may have adapted to them. This can cause your progress to stall. Try mixing up your workouts to challenge your body in new ways.

Incorporate different exercises, change the number of sets and reps you do, or try a new type of workout altogether. This can help shock your body into responding again.

Increase Your Cardio

Cardio is an effective way to burn calories and boost fat loss. If you've hit a plateau, consider increasing the amount of cardio you do.

This could mean adding an extra day of cardio to your routine or increasing the intensity of your current cardio sessions. Just be sure not to overdo it, as too much cardio can have negative effects on your body.

Track Your Progress

Tracking your progress is important for staying motivated and seeing how far you've come. If you haven't been tracking your progress, start doing so now.

Take progress photos, measure your body fat percentage, and record your weight and measurements. This can help you see that you're making progress, even if the scale isn't moving.

Get Enough Sleep

Sleep is important for recovery and hormone regulation. If you're not getting enough sleep, it can negatively impact your fat loss progress.

Aim for at least 7-8 hours of sleep per night. If you're having trouble sleeping, try establishing a bedtime routine, avoiding screens before bed, and creating a relaxing sleep environment.

Reduce Stress

Stress can have a negative impact on your body and your fat loss progress. If you're experiencing high levels of stress, it's important to find ways to reduce it.

This could mean practicing mindfulness, doing yoga or meditation, or taking a break from work. Find what works for you and make stress reduction a priority.

In conclusion, plateaus are a normal part of the fat loss journey. If you've hit a plateau, don't give up hope. Try reevaluating your caloric intake, mixing up your workouts, increasing your cardio, tracking your progress, getting enough sleep, and reducing stress. With the right approach, you can push past your plateau and continue making progress towards your goals.

#ruislip #pinner #harrow #personaltrainer #fatloss #weightloss #strength #transformation #coach

The Secret To Losing Fat and Gaining Muscle

Sun, 26 Mar 2023 18:48:02 GMT

Are you tired of trying to lose fat and gain muscle with no results? It's time to change your approach. In this comprehensive guide, we'll reveal the secret to losing fat while gaining muscle - and it's not as complicated as you may think.

Firstly, it's important to understand that losing fat and gaining muscle are two different goals. However, they are interconnected. When you lose fat, your muscles become more visible and defined, giving you a leaner appearance. When you gain muscle, your body burns more calories at rest, making it easier to maintain a healthy weight.

So, what's the secret to achieving both goals simultaneously? The answer is a combination of proper nutrition and exercise.

Nutrition

When it comes to losing fat while gaining muscle, nutrition is key. You need to fuel your body with the right nutrients to support muscle growth and repair, while also creating a calorie deficit to burn fat.

Protein

Protein is the building block of muscle. It's important to consume enough protein to support muscle growth and repair. Aim for at least 1 gram of protein per pound of bodyweight per day. Good sources of protein include chicken, turkey, fish, eggs, and tofu.

Carbohydrates

Carbohydrates provide energy for your workouts and support muscle growth. However, not all carbohydrates are created equal. Focus on complex carbohydrates, such as brown rice, sweet potatoes, and whole grains. These will provide sustained energy and help regulate blood sugar levels.

Fats

Fats are important for hormone production and overall health. Focus on healthy fats, such as avocado, nuts, seeds, and olive oil.

Calorie Deficit

To lose fat, you need to create a calorie deficit. This means consuming fewer calories than you burn. However, you don't want to create too large of a calorie deficit, as this can lead to muscle loss. Aim for a deficit of 300-500 calories per day.

Exercise

Exercise is crucial for losing fat while gaining muscle. You need to engage in both strength training and cardio to achieve your goals.

Strength Training

Strength training is important for building muscle. Focus on compound exercises, such as squats, deadlifts, and bench presses. These exercises work multiple muscle groups at once, making them more efficient. Aim for 3-4 strength training sessions per week.

Cardio

Cardio is important for burning fat. Aim for at least 150 minutes of moderate-intensity cardio per week. This can include activities such as running, cycling, or swimming.

Incorporate High-Intensity Interval Training (HIIT)

HIIT is a great way to burn fat and build muscle. This type of workout involves short bursts of high-intensity exercise followed by periods of rest. Incorporate HIIT into your cardio routine for maximum results.

Conclusion

Losing fat while gaining muscle may seem like a daunting task, but it's achievable with the right approach. Focus on proper nutrition and exercise, and be consistent with your efforts. Remember, it's important to be patient and allow your body time to make progress.

If you're struggling to achieve your goals, consider working with a personal trainer here . I can provide guidance and support to help you reach your desired outcome.

Sports Nutrition: What to Eat Before and After Your Workouts

Tue, 21 Mar 2023 23:23:12 GMT

From this article, you'll grasp an idea of the following things:

Learn the importance of sports nutrition and get tips on what to eat before and after your workouts for optimal performance and recovery.
Discover the best pre and post-workout snacks and meals to help you fuel your workouts and recover faster.
Get the ultimate guide to sports nutrition and learn how to optimize your performance and recovery with the right foods.

Sports Nutrition: What to Eat Before and After a Workou t

Proper nutrition is key to achieving optimal performance and recovery in sports. What you eat before and after a workout can greatly impact your energy levels, endurance, and muscle recovery. In this article, we'll cover what to eat before and after a workout to maximize your performance and recovery.

What to Eat Before a Workout

Eating the right foods before a workout can give you the energy and nutrients you need to perform at your best. Here are some tips on what to eat before a workout:

Carbohydrates: Carbohydrates are your body's primary source of energy during exercise. Eating a carbohydrate-rich meal or snack before a workout can help you maintain energy levels and prevent fatigue. Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes.
Protein: Protein is essential for building and repairing muscles. Eating a protein-rich meal or snack before a workout can help reduce muscle damage and enhance recovery. Good sources of protein include lean meats, poultry, fish, eggs, and dairy products.
Healthy Fats: Healthy fats can provide sustained energy and help your body absorb nutrients. Good sources of healthy fats include nuts, seeds, avocado, and olive oil.
Timing: It's important to time your pre-workout meal or snack appropriately. Eating a large meal too close to a workout can cause discomfort, while eating too far in advance may leave you feeling hungry or lacking energy. Aim to eat a small meal or snack 30 minutes to 2 hours before your workout, depending on your individual needs.

Examples of pre-workout meals or snacks include:

A banana with peanut butter
Greek yogurt with berries
A whole-grain wrap with turkey and avocado
Oatmeal with nuts and fruit

What to Eat After a Workout

Eating the right foods after a workout is crucial for muscle recovery and repair. Here are some tips on what to eat after a workout:

Protein: As mentioned, protein is essential for muscle recovery and repair. Eating a protein-rich meal or snack after a workout can help rebuild muscle tissue and reduce muscle soreness. Good sources of protein include lean meats, poultry, fish, eggs, and dairy products.
Carbohydrates: Eating carbohydrates after a workout can help replenish glycogen stores and prevent fatigue. Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes.
Fluids: It's important to rehydrate after a workout to replace fluids lost through sweat. Water is usually sufficient for most workouts, but if you've had an intense or prolonged workout, a sports drink with electrolytes may be beneficial.
Timing: It's important to eat a meal or snack within 30 minutes to an hour after a workout to maximize recovery and replenish nutrients.

Examples of post-workout meals or snacks include:

Grilled chicken with brown rice and vegetables
A smoothie with Greek yogurt, berries, and spinach
Quinoa salad with mixed vegetables and chickpeas
Cottage cheese with fruit and nuts

In conclusion, proper sports nutrition is crucial for achieving optimal performance and recovery. Eating the right foods before and after a workout can help you maintain energy levels, reduce muscle damage, and enhance recovery. Incorporate a variety of nutrient-dense foods into your meals and snacks, and don't forget to stay hydrated. Remember, nutrition is just one piece of the puzzle for achieving optimal sports performance, but it's an important one.

#ruislip #health #fitness #preworkout #postworkout #nutrition #food #personaltrainer #london #pinner #eastcote

5 Reasons Why Personal Training is Worth The Investment

Sat, 18 Mar 2023 01:50:51 GMT

Starting a fitness journey can be overwhelming, but personal training can make all the difference. Working with a personal trainer provides tailored coaching, motivation, and accountability that can help you achieve your goals faster and more effectively. In this article, we'll explore the benefits of personal training and why it's worth the investment.

Personalized Attention

One of the top reasons to invest in personal training is the personalized attention you receive. A certified personal trainer will work with you to create a customized fitness plan that caters to your specific goals and needs. Unlike group fitness classes, personal training sessions are one-on-one, allowing the trainer to focus solely on you and your progress. Your trainer will monitor your form, provide feedback, and adjust your workout plan as needed, ensuring you achieve maximum results safely and efficiently.

Additionally, a personal trainer can provide guidance on proper nutrition and recovery strategies, which are just as crucial as your workout routine. With personalized attention, you'll be more likely to stay motivated, committed, and on track towards achieving your fitness goals.

Accountability

Accountability is essential when it comes to achieving any goal, and fitness is no exception. When you invest in personal training, you're not just paying for workouts; you're paying for accountability. Your trainer will keep you accountable, ensuring you show up for your scheduled sessions and stick to your fitness plan. They'll also track your progress and celebrate your successes, making the journey towards achieving your fitness goals all the more rewarding.

Expertise and Knowledge

Personal trainers have the expertise and knowledge to help you achieve your fitness goals efficiently and safely. They understand the science behind exercise and can design a workout plan tailored to your needs and abilities. They'll also ensure you perform exercises correctly, minimizing the risk of injury and maximizing your results.

Furthermore, personal trainers stay up to date with the latest fitness trends, techniques, and equipment, ensuring you receive the most effective and efficient workout possible. With their expertise and knowledge, you can achieve your fitness goals faster than you would on your own.

Motivation

Staying motivated to exercise regularly can be challenging, especially if you're working out on your own. Personal trainers provide motivation and support, helping you stay committed to your fitness goals. They'll push you out of your comfort zone, encouraging you to achieve more than you thought possible. With their encouragement and support, you'll be more likely to stick with your fitness routine long-term.

Results

Ultimately, the reason why personal training is worth the investment is because of the results you'll achieve. With personalized attention, accountability, expertise, knowledge, and motivation, you'll see significant improvements in your fitness level and overall health. You'll build strength, increase endurance, and improve your balance and flexibility. You'll also likely see improvements in your mental health, with exercise being a proven mood-booster.

In conclusion, personal training is a worthy investment for anyone looking to achieve their fitness goals. With personalized attention, accountability, expertise and knowledge, motivation, and the promise of real results, personal training can help you transform your body and your life. So, if you're ready to take the next step towards a healthier, happier you, invest in personal training today by contacting me here !

Why train with Elite Fitness Performance?

In addition to offering an optimal service in the paragraphs outlined above, using my past experiences and knowledge, it has taught me how to tackle each client, no matter their experience, age and lifestyle as everybody is unique. I keep up with the latest and effective fitness trends and look for the best ways for my clients to achieve their results in the shortest amount of time. Training with me (Jay) will be an enjoyable process as well as an effective one. I'm based in the Ruislip, London area so feel free to check out my Instagram page to see more of what i'm about!

FAQs:

Q: How much does personal training cost?

A: The cost of personal training varies depending on location, experience, and other factors. However, the average cost for an hour-long session ranges from £40-£60.

Q: How often should I see my personal trainer?

A: This depends on your goals, fitness level, and schedule. Some people see their trainer twice a week, while others see them three-four times per week. Your trainer can help

#ruislip #personaltraining #london #fitness #health #transformation #pinner #harrow #coach #weightloss #strength

The Surprising Link Between Sleep and Weight Loss

Mon, 13 Mar 2023 09:33:55 GMT

Sleep is an essential component of a healthy lifestyle. It allows our body to recover and rejuvenate, which is why experts recommend adults get between seven and nine hours of sleep per night. However, did you know that sleep also plays a critical role in weight loss? That's right! There is a surprising link between sleep and weight loss that you may not be aware of. In this article, we will explore this connection and provide you with tips on how to improve your sleep to support your weight loss journey.

The Science behind Sleep and Weight Loss

Numerous studies have shown a strong correlation between sleep and weight loss. In fact, a lack of sleep is associated with weight gain and obesity. But why is this the case? The answer lies in the hormones that regulate our appetite and metabolism.

Leptin and Ghrelin are two hormones that play a critical role in regulating our hunger and fullness signals. Leptin is produced by fat cells and suppresses appetite, while Ghrelin is produced by the stomach and stimulates hunger. When we don't get enough sleep, our body produces more Ghrelin and less Leptin, causing us to feel hungrier and less satisfied after eating.

Additionally, sleep deprivation can affect our metabolism by reducing the number of calories we burn at rest. This is because our body's ability to regulate insulin, a hormone that regulates blood sugar levels, is compromised when we don't get enough sleep. As a result, our body stores more fat, which can lead to weight gain over time.

Tips for Improving Sleep to Support Weight Loss

Now that we understand the science behind sleep and weight loss, let's explore some tips for improving your sleep to support your weight loss goals.

Stick to a sleep schedule

It's important to establish a consistent sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body's internal clock and improves the quality of your sleep.

Create a relaxing sleep environment

Make your bedroom a peaceful and relaxing environment. Keep your bedroom cool, dark, and quiet, and consider investing in comfortable bedding and pillows to promote better sleep.

Limit caffeine and alcohol

Caffeine and alcohol can disrupt your sleep and make it more difficult to fall asleep or stay asleep. Try to limit your intake of these substances, especially in the hours leading up to bedtime.

Incorporate regular exercise

Exercise is a great way to improve the quality of your sleep and support weight loss. Aim to get at least 30 minutes of moderate-intensity exercise each day, but be sure to avoid exercising too close to bedtime.

Consider a sleep supplement

If you are still struggling to get a good night's sleep, consider taking a sleep supplement like melatonin. However, it's important to consult with your healthcare provider before taking any supplements.

Conclusion

In conclusion, sleep plays a critical role in weight loss. Lack of sleep can lead to increased appetite, decreased metabolism, and weight gain. By prioritizing sleep and following the tips we've provided, you can improve the quality of your sleep and support your weight loss journey. Remember, getting enough sleep is just as important as diet and exercise when it comes to achieving a healthy weight and overall wellness.

Check out my previous blog " 3 Fat Loss Myths Debunked " for more guidance on weight loss!

#ruislip #personaltraining #fitness #health #weight #loss #pinner #coach #pt

How to Stay Active When You Have a Desk Job

Fri, 10 Mar 2023 20:47:06 GMT

In today's world, many of us are working from desk jobs that require us to sit for extended periods. While we may be focused on our work, we often forget to take care of our health. Sitting for extended periods can lead to various health issues such as obesity, back pain, and poor posture. It is essential to stay active and fit even if you have a desk job. In this article, we will explore some tips and tricks to help you stay active even if you have a desk job.

Stand up and move around

One of the simplest ways to stay active is to stand up and move around. Take a break from your work and stretch your legs. Go for a walk around the office or the block. If you have a phone call, try walking and talking instead of sitting.

Do desk exercises

There are many exercises you can do at your desk to stay active. You can do simple exercises like leg raises, chair squats, and desk push-ups. These exercises can be done in a few minutes and can help you stay active throughout the day.

Use a standing desk

Using a standing desk is an excellent way to stay active while working. A standing desk allows you to stand while you work, which can help you burn more calories than sitting. You can also alternate between standing and sitting to keep your body active and reduce the strain on your back and legs.

Take the stairs

Taking the stairs instead of the elevator is another way to stay active. It may take a little more effort, but it is an excellent way to get your heart rate up and stay active, as a bonus, always park further away from your destination for the same reason.

Take breaks

Taking regular breaks can help you stay active throughout the day. It is essential to take short breaks every hour to stretch your legs and move around. It will help you stay alert and focused, and it can also help you stay active.

Find an active hobby

Finding an active hobby outside of work can help you stay active and healthy. You can join a fitness class or take up a sport that you enjoy. It will help you stay motivated and give you something to look forward to outside of work.

In conclusion, staying active is essential, even if you have a desk job. You don't have to spend hours at the gym to stay active. Simple things like taking a walk, doing desk exercises, and taking regular breaks can help you stay healthy and active throughout the day. Remember to listen to your body and take care of your health. Incorporate these tips into your daily routine, and you'll be on your way to a healthier and more active lifestyle.

#ruislip #personal #training #coach #weight #loss #transformation #motivation #health

The Top 3 Myths About Fat Loss Debunked: Separating Fact from Fiction

Tue, 07 Mar 2023 14:41:09 GMT

Don't be fooled by common misconceptions about fat loss. Learn the truth about these three myths and achieve your weight loss goals.

Losing weight can be a challenging journey, and there's a lot of misinformation out there about what works and what doesn't. The internet is flooded with countless diets, exercise routines, and supplements promising fast and easy weight loss. Unfortunately, many of these claims are based on myths and misconceptions that can actually hinder your progress. In this article, we'll debunk the top 3 myths about fat loss and provide evidence-based tips to help you achieve your weight loss goals.

Myth #1: Carbs are the Enemy

The Truth About Carbohydrates

The Role of Carbs in the Body

Carbohydrates are an essential macronutrient that provides energy to the body. Contrary to popular belief, not all carbs are created equal. Simple carbohydrates like sugar and refined grains are quickly absorbed by the body and can cause spikes in blood sugar levels, leading to weight gain. On the other hand, complex carbohydrates like whole grains, fruits, and vegetables provide fiber, vitamins, and minerals, and promote satiety, making you feel full for longer periods.

Myth #2: Cardio is the Best Way to Burn Fat

The Truth About Cardio

Cardio vs. Strength Training

Cardiovascular exercise is an effective way to burn calories and improve cardiovascular health. However, many people believe that cardio is the only way to burn fat, which is not true. Strength training is equally important for weight loss as it builds lean muscle mass, which increases your metabolism, helping you burn more calories even at rest.

The Role of High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a popular form of cardio that involves short bursts of intense activity followed by rest periods. HIIT has been shown to be more effective than steady-state cardio for burning fat and improving overall fitness levels. HIIT workouts can be done in a shorter amount of time and are more efficient than longer bouts of cardio.

Myth #3: Skipping Meals Helps You Lose Weight

The Truth About Skipping Meals

The Effects of Skipping Meals

Many people believe that skipping meals can help them lose weight by reducing calorie intake. However, skipping meals can actually have the opposite effect. Skipping meals can lead to overeating later in the day, causing you to consume more calories overall. Additionally, skipping meals can slow down your metabolism, making it harder to lose weight.

The Importance of Regular Meals

Eating regular meals that include protein, healthy fats, and complex carbohydrates is essential for weight loss. Protein and healthy fats promote satiety and help you feel full for longer periods, while complex carbohydrates provide energy and fiber. Eating regular meals helps keep your metabolism active and promotes healthy eating habits.

If you want a boost in your workouts, improve your health and fitness and work with an experienced health professionals and are local in the Ruislip, London area, book a 121 session with meover here or check out my previous blog "5 Simple Exercises To Burn Fat Faster"

#ruislip #personaltrainer #health #strength #fitness #fatlossdebunked #weightloss #pinner #harrow #northolt

9 Steps To Help You Lose Weight Quickly

Wed, 01 Mar 2023 20:38:37 GMT

Best Way to Lose Weight

Losing weight is a journey that can be challenging, but with the right approach, it can be accomplished. The internet is filled with articles and websites that claim to have the best way to lose weight, but it can be overwhelming to choose the right one. I have created this comprehensive guide that can help you lose weight efficiently.

Start with a healthy breakfast

Breakfast is considered the most important meal of the day as it kickstarts your metabolism, which is essential for weight loss. A healthy breakfast should contain a good balance of protein, fiber, and healthy fats. Eating breakfast will help you avoid overeating during the day and keep your energy levels up.

Exercise regularly

Exercise is an essential component of weight loss. Regular exercise helps to burn calories and increase metabolism, which is crucial for weight loss. Incorporate both cardio and strength training exercises into your routine for optimal results.

Watch your portions

Portion control is crucial for weight loss. Eating too much, even of healthy foods, can lead to weight gain. Use smaller plates and bowls to control your portion sizes and avoid eating straight from the package.

Drink plenty of water

Drinking water is essential for weight loss as it helps to flush out toxins from the body and keeps you hydrated. Drinking water before meals can also help to reduce your calorie intake as it makes you feel full.

Eat a balanced diet

Eating a balanced diet is crucial for weight loss. A balanced diet should contain a good balance of protein, carbohydrates, healthy fats, and fiber. Avoid processed foods and focus on whole, nutrient-dense foods such as fruits, vegetables, and lean proteins.

Get enough sleep

Getting enough sleep is crucial for weight loss as it helps to regulate hormones that control appetite and metabolism. Aim for at least 7-8 hours of sleep per night for optimal weight loss results.

Manage stress levels

Stress can lead to weight gain as it can trigger overeating and unhealthy food choices. Managing stress levels through relaxation techniques such as meditation, yoga, or deep breathing can help to reduce stress and promote weight loss.

Track your progress

Tracking your progress is essential for weight loss. Keep a food diary or use a tracking app to monitor your food intake and exercise. This will help you stay accountable and make adjustments if needed.

Be patient

Weight loss is a journey that takes time and patience. Don't get discouraged if you don't see results immediately. Stay consistent with your healthy habits, and the results will come.

In conclusion, losing weight requires a holistic approach that includes healthy eating habits, regular exercise, and a healthy lifestyle. By following these tips, you can lose weight efficiently and achieve your desired results. Remember, weight loss is a journey, and consistency is key.

#personaltrainer #ruislip #weightloss #coach #exercise #WeightLossTips #HealthyLiving #FitnessMotivation #LoseWeight #HealthyEating #MindfulEating #ExerciseRoutine #HealthyLifestyle

Healthy Eating Out: Tips for Eating Well While Dining Out in Ruislip

Mon, 27 Feb 2023 06:15:11 GMT

This is a subtitle for your new post

Healthy Eating Out: Tips for Eating Well While Dining Out in Ruislip

Are you craving delicious, healthy food that is bursting with flavor? Look no further than Istanbul Meze Grill in Ruislip ! This restaurant offers a mouth-watering selection of traditional Turkish dishes, expertly prepared with fresh, wholesome ingredients. Dining out in any restaurant often means consuming more calories, sodium and fat than you would at home, but at this restaurant i'm going to show you how you can eat healthy and stay satisfied at the same time. The results will surprise you!

Research the Restaurant

Before you head out to a restaurant, do your research. Nowadays, many restaurants have their menus posted online. Take the time to browse the menu and identify healthier options. Additionally, look for reviews or articles that may highlight healthier dishes or alternatives. Their menu can easily be found online here , and upon viewing they cater to both vegetarian and non-vegetarian diners.

Be Mindful of Portions

Many restaurants serve large portions that can contribute to overeating. If you're unsure of portion sizes, ask the waiter or waitress if the dish is shareable. Alternatively, ask for a to-go box and save half for later. Remember, it's not about finishing everything on your plate, but rather listening to your body and stopping when you're full. A pro tip in avoiding this is to opt for high-protein options, as these are food types which give you that full feeling quickly.

Start with a Salad

Starting with a salad can be a great way to add more vegetables to your meal and fill you up before the main course. Choose a salad with lots of colorful vegetables and opt for a vinaigrette dressing instead of a creamy one. This restaurant offers three choices for salads, a chicken ceasar, greek and shephard's salad all which are reasonably priced at below £9.

Be Mindful of Cooking Methods

Many dishes can be prepared in a variety of ways, such as grilled, baked, or fried. From my experience dining there, there are very few fried options. Additionally, be mindful of how the dish is seasoned. Avoid dishes that are heavily salted or use a lot of butter.

What bugs me the most is ordering a chicken fish which comes to me breaded (deep fried) and dry when not stated in the menu. This feeling is well avoided because it's a grill, meaning most of their meats are cooked on a grill, which significantly lowers the calories and fats in your meal!

Ask for Modifications

Don't be afraid to ask for modifications to your dish. Ask for dressings or sauces on the side so that you can control the amount you consume. Additionally, ask for steamed or grilled vegetables instead of a starchy side, such as fries or mashed potatoes.

Skip the Bread Basket

While it can be tempting to indulge in the bread basket, it's often a source of empty calories. Opt to skip the bread or limit yourself to one piece.

Watch Your Beverages

Many restaurants offer high-calorie beverages, such as sugary sodas or alcoholic drinks. Opt for water, unsweetened tea, or a glass of wine instead. Additionally, be mindful of portion sizes for alcoholic drinks, as they can add up quickly.

Be Aware of Hidden Ingredients

Be aware of hidden ingredients that can add calories and sodium to your dish. For example, some soups or sauces may be made with heavy cream, which can significantly increase the calorie count of a dish. Ask the waiter or waitress about any hidden ingredients and choose dishes that are prepared with fresh, whole ingredients.

Don't Skip Meals

Skipping meals in anticipation of a big restaurant meal can actually backfire. By the time you arrive at the restaurant, you may be so hungry that you overeat. Instead, eat a small, healthy snack before heading out to the restaurant to keep your hunger in check.

They Make Healthy Eating Easy

Healthy eating should be convenient and accessible for everyone, and their menu includes a range of nutritious options, including fresh salads, grilled fish, and vegetable stews. Whether you're looking for a quick and satisfying lunch or a hearty dinner, Istanbul Meze Grill has got you covered.

#ruislip #personaltraining #healthy #eating #diners #strength #weight #loss #fitness

10 Best Foods To Promote Weight Loss

Thu, 23 Feb 2023 14:38:54 GMT

10 Best Foods to Boost Fat Loss

When it comes to losing weight, what you eat plays a significant role in the process. While regular exercise is important, consuming the right foods can help boost your metabolism, reduce inflammation, and promote fat loss. In this article, we'll discuss the top 10 foods to add to your diet to help you achieve your weight loss goals.

1. Leafy Greens

Leafy greens like kale, spinach, and collard greens are packed with vitamins, minerals, and fiber, making them an excellent addition to any weight loss diet. They are low in calories but high in nutrients, which helps fill you up and keep you satisfied.

2. Berries

Berries like strawberries, raspberries, and blueberries are not only delicious but also high in antioxidants, which can help reduce inflammation and protect against diseases like cancer. They are also low in calories and high in fiber, making them a perfect snack for weight loss.

3. Eggs

Eggs are one of the most nutritious foods you can eat. They are high in protein, healthy fats, and several essential vitamins and minerals. Eating eggs for breakfast can help you feel full for longer and reduce your overall calorie intake throughout the day. In addition, eggs contain choline, a nutrient that can help prevent the buildup of fat in the liver.

4. Lean Proteins

Lean proteins like chicken, turkey, and fish are excellent for weight loss. They are low in calories but high in protein, which helps build lean muscle mass and boost your metabolism.

5. Avocado

Avocado is high in healthy fats, fiber, and several essential vitamins and minerals. It can help reduce inflammation, improve heart health, and promote weight loss. Adding a slice of avocado to your meals can help keep you full and satisfied. In addition, avocado contains a compound called oleic acid, which has been shown to promote fat burning and reduce the risk of weight gain.

6. Nuts and Seeds

Nuts and seeds like almonds, chia seeds, and pumpkin seeds are packed with healthy fats, fiber, and protein. They can help reduce inflammation, boost your metabolism, and keep you full and satisfied.

7. Greek Yogurt

Greek yogurt is high in protein and low in calories, making it an excellent snack for weight loss. It also contains probiotics, which can help improve gut health and boost your immune system.

8. Quinoa

Quinoa is a nutrient-dense grain that is high in fiber, protein, and several essential vitamins and minerals. It is also low in calories and can help keep you full and satisfied.

9. Apple Cider Vinegar

Apple cider vinegar is a popular ingredient that is often used in salads and other dishes. It is also known for its numerous health benefits, including weight loss.

Studies have shown that apple cider vinegar can help reduce appetite and promote feelings of fullness. It can also help regulate blood sugar levels, which can prevent you from crashing.

10. Grapefruit

Grapefruit is a low-calorie fruit that is high in fiber and vitamin C. Eating grapefruit can help reduce insulin resistance and promote weight loss.

In conclusion, adding these foods to your diet can help boost your metabolism, reduce inflammation, and promote weight loss. Remember, no single food can magically make you lose weight, but incorporating these foods into a balanced diet can make a significant difference.

#ruislip #london #personaltrainer #fitness #blog #viral #harrow #evolvegym #weightloss #strength

5 Simple Exercises To Burn Fat Faster

Mon, 20 Feb 2023 20:31:34 GMT

Looking to shed some extra pounds? Try these five simple exercises to burn fat faster and get in shape in no time.

Are you tired of carrying around extra weight and feeling self-conscious about your body? Losing weight can be a daunting task, but it doesn't have to be. By incorporating a few simple exercises into your daily routine, you can burn fat faster and achieve the body you've always wanted.

In this article, we'll discuss the top five exercises to burn fat faster. These exercises are easy to perform, require no equipment, and can be done in the comfort of your own home.

So, let's get started!

High-Intensity Interval Training (HIIT)
Jumping Jacks
Squats
Lunges
Plank

High-Intensity Interval Training (HIIT)

The purpose of HIIT training is self-explanatory, you're doing high-intensity training with a purpose of revving up the heart rate for a prolonged period of time, with adequate rest periods between each exercises. Usually, people group 3-4 exercises at timed intervals and perform them in a circuit fashion.

HIIT workouts are meant to be quick and effective, of around 20-30 minutes aimed at burning fat quickly in the short-term and increasing levels of fitness, a common mistake people make with HIIT training is doing them too often for too long, and burning themselves out or getting injured, eventually reverting back to their previous level of fitness/physique.

Jumping Jacks

How to Jumping Jacks? Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Repeat. These are challenging for beginners because of the large muscle groups required when you jump and land, when you land from a jump you are required to use approximately three times the force of your bodyweight, someone with a 70kg frame will burn about 8 calories per minute doing jumping backs.

Below is a playlist showcasing ten variations of a jumping back you can try out

Squats

The squat is an essential bodyweight movement for longevity and everyday life, because of the large muscles and joints it targets for improved strength and mobility. With feet at or around shoulder width (whatever’s most natural) and toes either forward or pointing slightly outward, lower by pushing your butt back and out until your thighs reach at least parallel. Keep the weight on the heels and a tight, neutral spine throughout the movement .

A minute of non-stop bodyweight squats will burn 8 calories, 100 bodyweight squats will burn 32 calories. Imagine adding weight onto thart with a goblet squat, or back squat, you're bound to burn significantly more.

There are many variations to squats, check out my previous blog " Four New Ways To Squat " or have a look at the video below for a playlist of squats in my YouTube channel.

Lunges

Lunges are similar to squats, in that they're a bit like single legged squats, with the back leg for support. Start off with your feet together, slide one foot back, so your feet are either on a tight rope or slightly square, and squat down by bending the knees, makesure the back heel is facing the sky, use the front foot to drive your body up. Repeat. This exercise will burn around 6 calories per minute, 30 calories per 100 lunges. Once again, if you add weight to the exercise you'll burn significantly more calories.

Lunges are a powerful exercise, allowing you to shape and strengthen almost every muscle in the lower body-the hips, glutes, quads, hamstrings, and calves. It helps strengthen your lower body, increase core strength, muscle tissue and help you get the perfect buttocks you always hoped for.

Below is a video on how to perform lunges and a variations of the lunge can be found on my playlist above for squats.

Plank

The most common gym exercise for the abdominals are crunches and sit ups, made famous by all those 90s/early 00s teleshopping commercials, but if that's all your doing for the abdominals it'll always be a losing battle, the abdominals make up a part of the core. Core training should be targeted to improve stability, mobility and strength in the hips, spine and the abdominal wall.

Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold the position for as long as you can.

Situps and crunches can be hard on your back. Pushing your spine against the floor can cause lower back pain later on. Additionally, planks don’t just work your core: They work your entire body.

Planks require your arms, your legs, and all of your abs, making them an all-encompassing workout and a more efficient way to exercise, burning between two to five calories per minute depending on the level of difficulty!

Below is a video of a 4-step plank progression for progressing and regressing levels of difficulty.

Here are some important points to remember when performing these exercises:

Always warm up before starting your exercise routine to prevent injury
Start with a low number of reps and gradually increase as you get stronger
Proper form is key – make sure you are using the correct technique for each exercise
Rest for 30-60 seconds between sets to give your muscles time to recover
Aim to do these exercises at least three times a week for maximum results

FAQs:

Q. How long should I do these exercises for?

A. Aim to do each exercise for 30 seconds to one minute, depending on your fitness level.

Q. Can I do these exercises if I have a bad knee?

A. Always consult with your doctor before starting any new exercise routine. If you have knee problems, you can modify the exercises to reduce the impact on your knees.

Q. How long will it take to see results?

A. Results vary depending on your starting weight, diet, and exercise routine. However, with consistent effort, you should start to see results in a few weeks.

Conclusion :

Losing weight and burning fat doesn't have to be complicated. By incorporating these five simple exercises into your daily routine, you can start to see results in no time. Remember to warm up, use proper form, and rest between sets to prevent injury and achieve maximum results. So, what are you waiting for? Start your fitness journey today and say goodbye to excess weight for good!

The Dark Side of Fitness Transformations

Fri, 17 Feb 2023 16:04:56 GMT

Short-term fitness transformations can be tempting, but they come with potential health risks. Learn why sustainable changes are crucial for long-term health and well-being, and how to achieve them.

Overview

1. What are Short Term Fitness Transformations?

2. Why Short-Term Fitness Transformations Can be Bad for Your Health?

a. Unsustainable Changes

b. Nutrient Deficiencies

c. Overtraining and Injury

d. Mental Health and Well-being

3. How to Make Sustainable Lifestyle Changes?

a. Set Realistic Goals

b. Build Healthy Habits
c. Prioritize Rest and Recovery
d. Seek Professional Help

4. Conclusion

Introduction

Short-term fitness transformations have become increasingly popular in recent years, with programs promising rapid weight loss, muscle gain, and overall body transformations in just a few weeks or months. While these programs may seem like a quick fix to achieve your fitness goals, they often come with potential health risks. In this article, we will explore why short-term fitness transformations can be bad for your health, and how to make sustainable lifestyle changes instead.

What are Short-Term Fitness Transformations?

Short-term fitness transformations typically involve a strict and often extreme diet and exercise regimen designed to achieve rapid physical changes in a short period of time. These programs often require significant sacrifices, such as eliminating entire food groups, working out for hours each day, and depriving yourself of rest and recovery time.

Why Short-Term Fitness Transformations Can be Bad for Your Health?

Unsustainable Changes : Short-term fitness transformations often involve unsustainable changes that are difficult to maintain in the long term, leading to weight gain, muscle loss, and other health problems once the program ends.

Nutrient Deficiencies : Extreme diets can lead to nutrient deficiencies, which can cause a range of health problems such as fatigue, weakened immune system, and other complications.

Overtraining and Injury : Intense workout regimens can lead to overtraining and injury, putting your physical health at risk.

Mental Health and Well-being : Short-term fitness transformations can also take a toll on your mental health and well-being, leading to anxiety, depression, and other psychological issues.

How to Make Sustainable Lifestyle Changes?

Set Realistic Goals : Start with small, achievable goals and gradually build up to bigger ones. Focus on making healthy changes that you can sustain in the long term, rather than quick fixes.

Build Healthy Habits : Incorporate healthy habits into your daily routine, such as regular exercise, balanced nutrition, and adequate sleep.

Prioritize Rest and Recovery : Allow your body to rest and recover, as it is crucial for muscle growth and overall health.

Seek Professional Help : Consult with a professional trainer or nutritionist to create a personalized plan that meets your goals and needs, you can find one clicking here ��

Conclusion

Short-term fitness transformations may seem like an attractive option to achieve your fitness goals quickly, but they often come with potential health risks. By making sustainable lifestyle changes, you can achieve your goals in a way that is safe and healthy for your body and mind. Remember to prioritize your well-being and seek professional help when necessary.

#ruislip #northwood #pinner #personal #training #health #short-term #fitness #transformations, health, #unsustainable #changes #nutrient #deficiencies #overtraining #injury #mental #health #lifestyle #changes.

Achieve Your Weight Loss Goals With Personal Training in Ruislip, Pinner, Eastcote, Northwood Hills and Harrow

Thu, 16 Feb 2023 07:11:10 GMT

Topic: How to Achieve Your Weight Loss Goals: A Comprehensive Guide

Introduction:

Planning a your health and fitness journey can be a daunting task, but with the right approach, it can also be an incredibly rewarding experience. In this guide, I will walk you through the steps you need to take to plan your health and fitness journey, from setting a budget to choosing the perfect personal trainer, and selecting the ideal approach. With our comprehensive guide, you'll be well on your way to creating the body of your dreams.

Section 1: Setting a Budget

121 Personal Training does not come cheap, but it can be a rewarding and educating experience and lesson if done correctly, so do some research on the average session/rate in your area, for example in the ruislip/pinner area sessions begin from £40 and go up to £50/session. Set aside a long-term budget for the cost of three months at the bare minimum.

Setting a budget will sometimes require sacrifice, maybe you should delay that 1-week vacation in order to focus on yourself, cut down on the night-outs with the guys or gals, cut down on the booze, restaurants and takeaways, as you'll probably need to anyway.

Section 2: Selecting a Personal Trainer

I touch on this briefly in my previous post " Unlock The Secrets To Staying Motivated ". As a Personal Trainer myself, I believe it is part of my job to keep my clients motivated. So you should feel motivated by your Personal Trainer, so have a trial session with a few in your area, and pick the one which gives you the best feeling.

A mistake people make is picking a Personal Trainer at face value, without getting to know them truly. Some trainers look amazing, but that does not mean they are great trainers or motivators. Here are some qualities and things to look for in a Personal Trainer:

Energetic and easy-going
Knowledgeable and happy to explain things
What is their schedule like
Experience and qualifications
Cancellation policies
What types of clients do they usually work with
What equipment and facilities do they use

Section 3: Selecting your Goal

Look at yourself in the mirror and ask yourself what do you want to look like, 99/100 people have the same vision; a lean body, visible abdominals, chiseled jaw-line, toned lower body, a pleasantly curvy looking set of buttocks. However, everybody is at a different stage and it may take somebody three months to get there, and another person three years.

Take this step by step, Firstly, have bite-size short term goals to begin with, for example, "I want to lose 4kgs within the next 2 months", most people would want to lose double or triple that in the timeframe, but the truth is slow and steady wins the race in this journey. If you overload your body with too much change in too little time, it will be easier to revert back to your previous shape/state.

Secondly, have a realistic long-term goal, for example "I want to lose 12kgs by end of the year" (this post was written in February). This sets a vision in your mind which you won't stop thinking about, therefore you will take the steps to become that vision in your mind.

Section 4: There will be setbacks

There are zero things in life which are perfect, this journey included. There will be days where you are tired, and feel like giving up and everybody has those days, as mentioned earlier your body does not like change and wants to revert back to its original 'comfortable' state.

It's important to look back to the long-term goal, and remember why you started and where you want to finish. Here are some common setbacks people experience in their health and fitness journey:

Unexplained minor niggles/injuries
Work schedule changes
An illness
Losing motivation
Post-holiday comeback

All of these setbacks have one thing in common: they are temporary, learn to accept and make peace with them, it happens! Focus on how you will adjust and adapt, and what you will do next.

Conclusion :

Planning your health and fitness journey requires careful planning and attention to detail, but with this comprehensive guide, you'll have everything you need to reach your goals. From setting a budget to choosing the trainer and selecting your goal, our guide provides detailed information and tips to help you make informed decisions throughout the planning process. Use this guide as a resource and reference point as you plan your journey, and be sure to share it with your friends and family who are also in the midst of planning their own!

#personal #training #ruislip #pinner #eastcote #northwood #harrow #london #health #fitness #discover #how #personal #training #can #help #you #achieve #your #weight #loss #goals #and #transform #your #body.

Unlock The Secrets To Staying Motivated

Sun, 12 Feb 2023 20:22:04 GMT

Have you ever started a fitness plan and then quit? Some people find the routine tiresome, others feel they aren't doing things correctly, or find results are coming too slow. The end result in all of these scenarios are a loss in motivation, and the dream of having a dashing summer body ready for your holiday trip ends abruptly.

I'm going to share with you some tips to stay motivated:

1) Set a goal

If you fail to prepare, then prepare to fail. Be honest with yourself and assess where you are currently, are your goals weight loss, strength gain, muscle gain, physique or athletic-related? Set yourself a target i.e. to lose X amount of weight in kilograms, in a time frame of Y weeks or months. "I'm going to lose X amount of weight in Y months!"

2) Be realistic

If you're reading this, and this includes myself, you are not an elite level athlete or have decades of experience in health and fitness, so do not expect elite-level results. Put down the fitness magazines, and stop watching your favourite influencer on Instagram or YouTube , their own transformation or physique are likely unrealistic to attain for you. Aim to compete with yourself, and remember that a result is better than no result.

3) Have a partner

As mentioned in my previous blog, " Why You Should Pair Up Your Workouts " people burn 25% more calories, and are 66% more likely to continue with their progress when partnering up with their health and fitness journey. This doesn't mean you need to have someone doing it with you, perhaps your friend/spouse/sibling can have their own routine away from you and you can keep track of eachothers progress.

My Experience as a Personal Trainer

I have learnt over the years in this industry whilst working with people as a Personal Trainer, in the beginning of my career I had lost many clients ans asked myself: why are people dropping out? why aren't they renewing their monthly packages? One of the keys to keeping a client is to keep them motivated.

This is my primary job as a Personal Trainer, if a client drops out after 1 month of training with me, is it not a waste of his or her's money and time? and a loss for me? I call back to my sports science days, studying at Anglia Ruskin University (I just tell people I went to Cambridge) learning about sports psychology, and understanding a Self-Determination Theory of Motivation, hypothesized by Ryan and Deci (2000)

Unless you're T-850 from Terminator 3 , the majority of people need to feel three things in order to stay motivated in a task or environment, a feeling of autonomy, competence and relatedness.

Let's dissect these three things down:

Autonomy

This refers to the freedom of one to govern him or herself and to make decisions for themselves.

It's my job to give professional guidance where need be, a client should probably listen to my advice when im teaching them how to deadlift, but it's my job to ask the client if they're comfortable with the exercise, if they're happy to do it again and if they feel they find it rewarding.

Another scenario is giving a client options in their diet, instead of instructing them to eat X Y Z, it is better to give them options to consume foods they're more comfortable with at the moment.

Competence

This is the ability of one to perform a task correctly and efficiently.

This refers to my capabilities of teaching exercise methods, or dietary interventions in a way a client can understand, adhere to, and perform by themselves in the future. Am I going to tell a client to do this exercise, and then that, or will I teach them the exercise and explain why this is beneficial.

Relatedness

This is by far the most important of the three, personal training is a personal-service in that you are working 121 (the majority of the time) with another human. That human needs to be someone you can level with on some form.

This doesn't mean that your personal trainer needs to be the same age, ethnicity, height or wear the same perfume as you, it needs to be someone you can talk to comfortably and someone that can understand your problems.

#ruislip #pinner #northwood #harrow #personal #training #trainer #near #me #toning #weight #loss #transformation

Why You Should Pair Up Your Workouts

Thu, 09 Feb 2023 10:05:16 GMT

Newly married? Soon to be married? Want to compete with your sibling? Need extra motivation?

73.9% of newcomers when beginning their health and fitness journey drop-out within the first 4 months, yes, I just made that statistic up but from my experience that's what it seems like. People need an external motivator outside of themselves to push them, that could be a reason i.e. getting in shape for a mountain hike, or a professional such as a personal trainer whom will guide you through the process step-by-step, or another person in the same health and fitness space as yourself, who can push you and vice versa.

Why not tackle personal training as a twosome?

The most consistent clients I have are the ones who workout with a partner, there is something about friendly competition that drives someone beyond what they're capable of individually. Personal Training with myself, Jay Shreddinger, will make your workouts interactive, fun and effective, and the workouts are tailored to each person no matter how far apart the clients are in your capabilities, beyond paired encouragement, motivation and the expertise of a personal trainer, you're simply getting the best of both worlds!

The Spouses

The most common type of fitness enthusiasts, you'll have a million things to do in your life ranging from wedding preparations to children, to work commitments, and because of the strains of 'married/coupled life' people forget about their health and fitness, and end up growing dad or mum bods after many years.

We advocate a slow and steady approach, to counter the fast-pace nature of your coupled life, it won't stress your already crammed schedule and you will be taken through the process step by step without exhausting you.

The Unfriendly Siblings

The most competitive pair! There would be a nuclear-aftermath in a gym after a session with these two, you'll be motivated by decades of competitiveness from who got the higher grades at school, to who is the better driver, to who keeps their room cleaner. The gym is like a final showdown to who gets the bragging rights.

Likewise, these personal training sessions are fun, interactive, effective and tailored to each person with more of a wild-west tint to it.

The Facts

Studies have shown that exercising with a friend increases burned calories by up to 25%, and makes people less likely to call it quits earlier in their journey. The motivation comes from having a partner that pushes us to go futher. The average workout with a partner lasts approximately 44 minutes in comparison to 38 minutes as a solo.

If weight loss, strength gain, fitness, muscle building, toning is your goal, then regular coupled personal training with Jay Shreddinger could see you hit your goal weight earlier than going solo!

#fitness #health #sports #personal #training #london #harrow #strength #toning #body #tone #ruislip #pinner #eastcote #evolve #gym #couple #partner

Stop Trying To Look Like Someone Else

Sat, 04 Feb 2023 18:50:51 GMT

Sometimes people show me a picture of a celebrity's physique, most commonly Chris Hemsworth or Zac Efron, and ask "Jay, how do I look like this?", surprisingly people even look at me and say "Jay, I want to look like you"

The answer is to get the same parents, train consistently and eat a muscle-building diet for 10+ years, illegally duplicate and upload the genetic makeup to your body. You can't train to look like someone else unless your that person's identical twin, you can effect the way your body looks and feels through training and nutrition, but the end product is out of your control.

A cat will always be a harmless feline but no matter how much it growls, it'll never be a tiger.

Training and Body Types

The type of training you do will effect the way your muscles adapt in strength, motor unit recruitment, and hypertrophy, for example marathon runners will develop slender legs to withstand continuous and exhaustive running pattern, a strongman will develop bulky rock-like legs to withstand a extremely high loads to carry.

The amount of muscle you put on will have its limitations, despite the amount of training you do on an area. More doesn't equate to more, sometimes less is more. Training your arms three times per week at a high volume won't make you put on 5kgs of muscle mass solely on your arms.

Past the beginner stage, if you want to put on 5kgs of pure muscle mass in one year, you must train your whole body at proportion because you won't be able to put 3kgs on your chest, and the rest elsewhere, muscle will be distributed proportionally throughout your body.

You may see these funny looking people who have stick legs and well developed upper bodies, these people made all their upper body gains at a beginner-level when muscle and strength building was fast, you'll notice with these people is that they cannot naturally continue to put on upper body muscle without training the legs.

The way your body looks is a function of your structure, i.e. torso vs limb length, clavicle and hip width, muscle belly shape, joint size and a function of your training methods, diet and your genetic makeup.

Best Version of You

The intensity, discipline and hard-headedness you have in training will determine how much muscle you'll gain, and how lean you're capable of getting. The way you train will have a minor impact on the type of look you have by overemphasizing certain muscles, but if your training is logical and complete the muscles that will appear are those naturally better at developing.

Different types of training can fget you motivated, and if you can find a style of training that gets you so, and fits your physiological profile, it'll get you more amped up to train hard. As a result, you'll be more likely to stay consistent and love the results you get.

#personaltrainer #london #harrow #ruislip #strength #fitness #health #coach #near #me #trainer #personal #abs #strong

Location: London, Harrow

Why a Calorie isn't a Calorie

Thu, 19 Jan 2023 10:22:40 GMT

Why a Calorie isn't a Calorie?

I've read, been told, and even shared the advice that all one needs to do is eat in a caloric deficit to lose weight. Yet as the more experience I pick up as a personal trainer in working with a vast array of clientele and conducting my own research I have found that this statement is overpopularized and misleading.

The theory that a caloric deficit will induce weight loss assumes that EVERY calorie is the same, which means 100kcal of Nutella will have the same effect on your body composition as 100kcal of Green Beans, it sounds like a ridiculous statement doesn't it? Understanding this statement will allow you to begin to turn the corkscrew's in your head and challenge the theory.

The Law of Thermodynamics

Hard-headed gym-goers will always quote this law to prove their point, in that energy (calories) cannot be created or destroyed, but only transformed. This theory in relation to food and calories was proved in the early 60s by a group of scientists using pigs, ice, snow and a shell, but that's an interesting story for another time.

Calories consumed by us are metabolizable energy, meaning our body can transform them in one form or another, either to fuel exercise, vital processes in our body, waste and body heat. Body heat relates the thermic effect of food; a carbohydrate, fat and protein all have different thermic effects, studies have consistently shown that individuals consuming a higher protein intake (over 30% of their daily calories) will burn more than 70 calories in their sleep, and fat has a slightly better thermic effect than carbohydrates.

That's more than 70kcal per day burned on a high protein diet, which is almost 500kcal more per week right? That's going to make a difference in the long run.

The Problem with the Modern World

Foods on the go are available these days in their most reformed, processed, calorie-dense form that look and taste appetising, the average western diet is focused on these types of foods, as a consequence to social habits and the atrocious work-life balance, even our hospitals serve this type of crap in their vending machines to the public and staffers alike!

The idea of a calorie is a calorie is dangerous, one can rely on the statement so much that they would assume a ready-meal sandwich from Marks and Spencers which has about 500kcal, is the same as the vegetable, wholegrain and protein-rich meal they couldn't be bothered to prepare for themselves earlier last night.

Look, a sandwich here and there won't make a difference in the short term, but the long-term consequences will weigh heavy for those with health and fitness related goals.

The Hormonal Shift

Now that you've understood how social aspects of the modern world and consumer demands effect our diets, continuous and long-term intake of sugary, processed, calorie-dense foods have an adverse effect on your insulin levels, causing a shift in the "partitioning" meaning, the way your body deals with calories.

Immediately after consuming such foods, your blood sugar and insulin will rise, promoting the desposition of calories into your fat cells instead of for usage of energy in lean muscle mass, thereby causing weight gain through increased hunger and slowing your metabolism.

How many times have you been felt ''full'' in a restaurant, then all of a sudden the server passes by holding a plate of oven-fresh creme brulee, then all of a sudden you're hungry again! This is a combination of a drop in your blood sugar, and possible psychological effects the look and aroma of foods may have on you.

Long-term habits and consumption can wreck the physiological engine in your body, and this is one of the ways. A calorie-matched high protein and nutritious meal will not have the same blood sugar, and insulin spiking effect that your junk will, and will likely promote muscle protein synthesis and keep blood sugar at a healthy level.

Thus, proving the point that a calorie IS NOT a calorie once consumed.

Feinman, R.D. and Fine, E.J., 2004. " A calorie is a calorie" violates the second law of thermodynamics. Nutrition journal, 3(1), pp.1-5.

Rifai, T. and Rhee, L.Q., 2021. On Energy Balance and Weight Control—Is a Calorie a Calorie?. American Journal of Health Promotion, 35(6), pp.878-880.

Vancouver

#health #fitness #nutrition #personaltrainer #personaltrainernearme #ruislip #harrow #london #northwood

What Makes a Good Trainer?

Mon, 09 Jan 2023 18:00:49 GMT

What makes a good personal trainer?

Myth #1: How fit they are:

When we go out to a shopping center, our eyes catch the things that look visually appealing to us to begin with, regardless of what the contents/important details of the said item would be. For example, how many times have you bought shoes which look nice only to later find out they're uncomfortable?

They look good

Its a great idea for a trainer to be physically fit, by working out, eating well and living the lifestyle they preach, it helps us to learn useful tips which we can implement on our clients in the future. However, a trainer who looks good doesn't necessarily have the tools to make somebody else look good. In sports, we see the best football players don't make the best coaches.

Who they train

Having a high level of clientele, or a high number of clients doesn't mean that trainer is good. Sometimes, people assume a trainer is good because he or she has many clients, when infact their clients are doing bullshit workouts, getting low value for their money and practicing horrendous form. When people see something is popular e.g. 'prime energy drink' they flock in their droves without knowing its no different to a red bull or monster.

Social media

Its easy to buy followers and likes on social media, even easier to post half-naked pictures of yourself and get x5 the number of interactions as everybody else. Social media following is irrelevant, although people who do it organically have worked hard. For the most part, social media is irrelevant.

What REALLY makes a good trainer:

1) can a trainer help their clients achieve their goal, but at the same time get them to move better and feel better?

2) can a trainer teach good form? if the client were to go to another trainer, would he or she have an easy job?

3) is a trainer able to retain the same clients month after month? if so, they're doing something right

#health #fitness #workout #london #personaltrainer #personaltrainernearme #harrow #northwood #ruislip #pinner #strength #weightloss

The Most Important Factor in Achieving Results

Wed, 28 Dec 2022 16:08:25 GMT

The Most Important Factor in Making Gains

Progression in our health and fitness is something we undoubtedly strive for, we may continue exercising with a goal to make gains, or even maintain but never go backwards. I have been a personal trainer for many years and dealt with people from all walks of life.

I ask myself, what is the most important factor for one of my clients to achieve their health and fitness goals?

Is it program design, exercise selection, specificity to the individual? These are all important things, yes but not THE MOST important. Is your barber or hairdresser the greatest to ever live? Most likely not, so why do you go to them? Its because you trust them.

The single most important factor for a client to achieve results is for them to have belief and trust in not only themselves, but their trainer/program too and therefore be highly motivated by both.

No amount of research, experience or credentials can make up for that, however, a personal trainer with the three aforementioned is more likely to do so.

The Diet

A well-designed program or a good personal trainer is the first hurdle, your results will depend on your diet, if you eat more than enough, you may gain a little of bodyfat and an adequate amount of strength, if you eat less than enough, you may lose a little bodyfat and an adequate amount of strength.

The diet is not that complicated so long as you are contempt with eating similar foods every day. The people who nail this part are able to diet flexibly to keep their macronutrients and taste buds in check.

No Dumb Programs

Health and fitness is a vast facet with more than just gain muscle and lose bodyfat, there are people who want to gain a specific type of strength, improvement in athletic parameters, mobility, balance and proprioception, core for post-natal, prehab, rehab, etc.

So long as the program isn’t just sit on one machine for 3 sets of 10 repetitions, and repeat for the rest of the week, then a trainer or program which highly motivates you should do the job.

You can find programs suitable to all abilities, whether be customized or readily made at Online Training or Workout Programs

Progress Comes In Spurts

Nobody, unless you are a beginner will make gains in any facet of health and fitness continuously, you may gain strength for the first 4 weeks, then stagnate for the next 4, then make more progress in the following 4, etc.

It is why I don’t like to get my clients too excited about short-term gains, it may make them feel adulated but only to feel disappointed or kicking themselves when things don’t go their way.

In the long term, those who are consistent, put their head down and do not let setbacks push them down completely are the ones who will achieve gratification in their health and fitness.

#ruislip #pinner #northwood #london #personaltrainer #weightloss #coach #fitness #health #exercise #transformation #evolvegym #southruislip #lidl #sainsburys #elitefitnessperformance

Two Reasons Why New Years Resolutioners Don't Last

Wed, 21 Dec 2022 04:35:13 GMT

Why New Years Resolutioners Don’t Last

Its December of 2022 and gyms around the world are stockpiling on resources to prepare for the invasion that is about to ensue come the turn of the year. Ironically speaking, new years resolutioners’ in the gym are some of the worst type of resolutioners, because resolutions are supposed to be opportunities to change and erase health and fitness-related errors of the past.

Yet, as we know it lasts a few weeks or months at best. Here’s why people don’t stick their new year resolutions

No Plan

The gym is full of equipment designed to target different muscles, you need to know how to utilize as much of that as possible. Newcomers in the gym sometimes don’t know how to operate treadmills let alone lift dumbbells and pull cables. It can be overwhelming and leave people confused, they will end up looking at something online and trying to replicate it, only to feel a bit silly because they don’t know if they’re doing the exercise correctly.

This experience of walking around and not knowing what the hell is going on can put people off and de-motivate them from their goal as they’ve become less self-efficient and competent. The solution is to ask for guidance, do you have a friend or relative who knows what they’re doing? can you speak to an approachable personal trainer to show you a few things?

It Takes Sacrifices

Newcomers likely have a goal in mind, you want to look a certain way or lose a specific amount of weight, to achieve this you need to lose a considerable amount of built-up weight over many years of bad habit, or in some circumstances you want to gain muscle mass.

The more familiar you are with health and fitness, the easier this part becomes: the sacrifices you need to make. Think about it, you’ve spent years or even a lifetime of going in the opposite direction to where you’re now heading. It isn’t going to be easy to undo all of that, you will need patience, resilience, and determination.

There will be things regarding your lifestyle you will need to phase out and change completely, most common ones are foods which need cutting out, and your activity levels outside of the gym, and your social occasion drink-fest.

Newcomers should know that if it were easy everybody would be walking around with four-packs and to not be put off after a few months of moderately exercising and continuing to not worry about their diet, they’ve made little to no progress.

The solution is to remain consistent, and after each week or month try and do something you didn’t do before, but just keep at it.

#personaltrainer #exercise #fitness #personaltrainer #london #northwood #ruislip #fitnessmotivation #harrow #pinn er #fitnesscoach #strength #weightloss #stabilization

The Supplement Problem: Do You Need Them?

Tue, 13 Dec 2022 05:02:40 GMT

When I was 19 and foolish, with an undying urge to gain muscle mass and become shredded and huge, I tried out Jim Stoppani’s shortcut to shred program and bought in all the supplements he advised to take during the plan. The stack was worth £300 for the 6 weeks, I was a student hardly earning anything spending that much money on supplements!

It is a testament to the brainwashing capabilities of the fitness industry to appeal to those vulnerable and is why it’s the billion-dollar industry it is today. The stack I bought consisted of L-carnitine, omega fish oils, CLA, green tea extract, caffeine, and at some point during that semester I also took creatine, yohimbine HCL (when it was legal in the UK), ZLA tablets and ‘testosterone boosters’.

Good lord, I am only starting to realise the amount of useless stuff I used to consume to achieve aesthetic greatness.

The fitness industry is a haven for ‘’buy this, and it will turn you into this’’. This should be the motto of most supplement companies, there are fitness ‘influencers’ who are products of this motto.

Most recently as of December of 2022 a man dubbed ‘The Liver King’ tells people to purchase his expensive supplements, follow his raw-meat eating lifestyle to achieve his angry Bruce Banner like physique, however it was revealed that his physique was gained by his steroid consumption that would rival a prime Ronnie Coleman, rather than his supplements and dietary habits. (Bingo!)

This man is just a drop in the ocean, there are thousands of people like him. It brings me to the main topic of this blog post, and that is supplements, are they useful?

Some supplements are just marketing fads, such as testosterone boosters, ZLA, CLA, pre workouts, and BCAAs. Some are genuine such as creatine monohydrate, l-carnitine and citrulline malate. However even the legit ones have their drawbacks.

Creatine Monohydrate

Creatine monohydrate works by increasing the amount of phosphocreatine substrate in our cells for energy production, we know from research its benefits are:

- Improved sprinting/cycling performance

- Improved strength in weightlifting exercises

- Increased skeletal muscle fibre cross sectional area

The supplement pulls water into your muscle cells, giving your muscles a more fuller look and improving anaerobic measures such as weightlifting performance and sprinting by assisting in energy production.

However, research has also shown that once you stop consuming this supplement, all gains in physique and performance will subside within 4-6 weeks of cessation. Are you going to continue taking creatine monohydrate for the rest of your life? Probably not.

It also begs the question, what’s the point in taking it if I can achieve the same results with good nutrition and scheduled programming? It may take you a bit longer, but your gains will be sustained for longer as opposed to relying on supplementation.

Pre Workout

There are tonnes of pre-workouts out there, but all of them provide the following marketed benefits:

- Improved focus intra-workout

- Improved muscle pump after weightlifting

- Improved exercise intensity

The main ingredient in most pre-workouts are citrulline and arginine, they are both non-essential amino acids and naturally-produced in the body but not in huge amounts, both amino acids have pathways in nitric oxide production which induces vasodilation (the vascular look) and the ‘muscle pump’.

Citrulline (or citrulline malate) in its purest form may be a great pre-workout supplement, but unfortunately it doesn’t sound marketable, and too ‘’sciencey’’ for the average fitness enthusiast, instead companies brand these ingredients in colourful and eye-catching tubs, along with other ingredients.

This is where the issue starts, to keep costs low and marketability high, they stuff an array of random compounds (beta-alanine, vitamin C, caffeine, green tea, leaf extract, etc etc) which are all mis-dosed or under-dosed, into a tub. Citrulline has shown to be near ineffective at under 5g doses, yet most pre-workout tubs will have that main ingredient dosed at under 5 grams. It makes no sense.

Next time you purchase a pre-workout tub, have a read at the ingredient label and ask yourself if you understand what any of the ingredients actually do.

The research is not all too reliable anyway, most participants go through a 12-hour fast before taking the supplement and exercising, do you fast for 12 hours and exercise? Most likely not, if you ate anything after a 12-hour fast wouldn’t you perform better anyway? Its an insight into how these studies manipulate the methodology to fit their agenda.

BCAAs

Branched chained amino acids are not produced by the body, the idea behind them is to get the amino acids quickly into your blood stream for muscle tissue repair and growth hours proceeding exercise, to constantly put you in a ‘anabolic state’ where your body is replacing old muscle tissue with new muscle tissue.

Unfortunately for the millions of people who believe this because their favourite bodybuilder who is sponsored by a supplement company told them so, the process of protein breakdown and synthesis in our body isn’t so simple. The process is rate-limiting.

This means there is only so much muscle protein synthesis our body can allow, regardless of the amount of BCAA’s you ingest or inject. To put it simply, most processes in our bodies are balanced on an equilibrium scale, to ensure physiological chaos does not ensue.

This means muscle protein synthesis and muscle protein breakdown coincide with each other and both processes are needed for function and health. Yes, the scale can tip to one side and the other if conditions are met, but it would not tip drastically to one side for a prolonged period unless hormonal conditions change.

#ptlondon #personaltrainerinruislip #personaltrainerinpinner #ruislip #pinner #personaltraining #coach #workout #fitness #workoutmotivation #fitnessmotivation #health #gym #core #abs #sports #athlete #evolvegymsouthruislip #northwood #harrow #ruislipmums #ruislipgardensprimaryschool #queensmeadschool #deanesfieldschool

The Sanddune Stepper

Sat, 26 Nov 2022 00:37:51 GMT

Location: Evolve Gym, South Ruislip

The Sanddune Stepper

The Sanddune Stepper is a portable high-end fitness device made with special material which mimics sand and soft memory foam. If you close your eyes and step on it, you’ll almost feel like you’re on a beach.

The material causes a rapid rebound of the memory foam, increasing the challenge and resistance of each step. This also equals the ground reaction forces on someone’s feet when they’re standing on it therefore reacting to the user’s environment.

Sand Training, what is it?

There are distinct physiological and biomechanical differences associated with sand exercise, including alterations in kinematics and muscle activation patterns when running on sand, resulting In greater energy expenditures, and decreased impact forces due to the shock absorbing qualities of sand, leading to reduced tissue damage and soreness.

The research has shown sand training offers a high energy consumption and low impact training stimulus when compared to hard surfaces you would see in a gym, or on a track.

Applications for an athletic individual

It provides an alternative for athletes in competitive season to perform tough plyometric drills, sprint intervals, weightlifting exercises without aggravating the joints. I have found my ability to do vertical jumps on hard surfaces improve after a few weeks on the Sanddune.

Applications In rehab

It would be an avenue for rehab patients with feet, ankle, knee or hip problems because of the low impact forces on the joints, and the material which provides a comfortable platform for your feet to rest on, especially those with plantar fasciitis, heel calcification, or chronic knee pain who I have personally trained and can comfortably perform jumps, sprints, split squats on the Sanddune Stepper with no sign of discomfort.

Studies and testimonials reveal this device is useful in restoring gait efficiency in the elderly, stroke, and neurological diagnosed patients on firm surfaces. This is due to the material, which when you step onto it, sinks your feet into it and alters ankle strategy.

Applications in weightlifters

The ankles and feet are heavily undervalued especially when it comes to lower body training, when you lift it you always initiate from the feet, and there is a certain learning curve one needs to overcome in order to know how to engage muscle groups through the feet.

Through personal use, I have found the Sanddune Stepper to be a great alternative to applying Ben Patrick’s ATG principles, as the device provides an efficient surface for the feet to produce that forward-learning spring on the balls of your feet posture, at the same time testing ankle and knee stability.

Performing deadlifts, squats, and swings on the device makes the muscle groups fire about 10-15% more because of the slight instability and targeted activation through the feet. For example, if you do a kettlebell swing on this device you can feel where your centre of mass shifts on your feet through the range of motion, and comfortably absorb those forces through your musculature.

Feel free to message me on my Instagram or Email for more questions about the device or the services we offer at Elite Fitness Performance

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Three Myths in Fitness/Resistance Training

Sun, 13 Nov 2022 09:49:54 GMT

Here are three of my myths that exist in the fitness industry ➡️ ..

⚠️ You need to lift heavy every session

Common misconception perpetrated by social media is to make the ultimate gains you need to lift heavy every session, that statement is half true. Lifting above 80% of your 1RPM will put a lot of stress on your central nervous system and tissues, repeated stress without adequate rest and periodization will result in the need for a walking stick ��

⚠️ You need to keep your spine in neutral at all times

This refers to when people train their core and compress the spine with deadlifts/squats , keeping the spine continuously in neutral will promote inefficient movement pattern which is why a lot of experienced lifters run like they have a banana up their backside ��

⚠️ You need to back squat, deadlift and bench press for the ultimate gains in strength and hypertrophy.

These are great exercises but not everybody can perform these, because of limitations/injuries, additionally these exercises are risky. 5 out of 10 people who perform deadlifts and back squats will tell you that they've injured themselves while doing it. There are plenty of alternatives that stimulate muscles just as much as the above 3 exercises ✅

#ptlondon #personaltrainerinruislip #personaltrainerinpinner #ruislip #pinner #personaltraining #coach #workout #fitness #workoutmotivation #fitnessmotivation #health #gym #core #abs #sports #athlete #evolvegymsouthruislip #athletics #football #tennis #cricket #basketball #golf #plyometrics #flywheeltraining

The Biceps Workout You Haven't Done

Sat, 05 Nov 2022 05:29:52 GMT

Im sure other people can relate to me when I say, arms are the best muscle to train when you're feeling tired or lazy, they are a small muscle group and easier to train than legs or back obviously.

Nonetheless, they're the first muscle girls look at when they see you *cringe*. So guys, pay close attention to this brutal biceps workout protocol I am about to share with you..

The 5-10-20 Protocol

Do this towards the end of your workout as a finisher, or the beginning as a pre-exhaust, or you can do this for 4-5 rounds and call it a day

All three exercises are demanding on their own, and performing them all in 1 gruesome tri-set will force your spiritual self to respawn back into your mother's womb. This is how it looks like:

A1 : Perform a heavy eccentric overload bicep variation exercise for 5 repetitions

A2 : Now do a moderate weight isolation exercise for 10 repetitions

A3 : Lastly, a biceps curl with a resistance band

The first exercise MUST be performed with weight that you cannot lift on the concentric. Here is an example with videos beneath to reciprocate:

A1 : RDL to Clean Eccentric DB Bicep Curl,
must be heavy, 5 repetitions, 3-4 second eccentric,
10-30 seconds rest
A2 : Incline Concentration Curls,
10 repetitions with a 21x1 tempo
A3 : Underhand Banded Bicep Curl,
20 repetitions fast and squeezing hard at the top.

#ptlondon #personaltraining #personaltrainer #health #fitness #pinner #fitnessmotivation #workoutmotivation #gym #core #abs #athletics #athletic #inertiawave #edgecrossx #ruislip #evolvegymsouthruislip #london #workout #bodytone #weightloss #transformation #exxentric #exxentricfam #sports #athleticsgame #football #rugby #cricket #tennis #golf #basketball #lacrosse

The Spine and The Core

Thu, 03 Nov 2022 00:01:56 GMT

Location: Evolve Gym, South Ruislip

It pains to see so many people pair a strong core with bulging drug-induced abs, or a guy half-heartedly kicking someone in the stomach whilst their friend hangs from a bar.

Yes, the abdominals are an aspect of the core since it is comprised of the abdominals themselves, lumbar spine, and the glute muscles. This only tells us a quarter of the story, now we need to know the movement patterns required to train your core efficiently.

Aesthetics and Athletics

Those training for aesthetics, should not worry too much about the details explained in this article, however for those on the athletic and movement side of things stay with me.
Popularly; leg raises, ab crunches, russian twists are go-to exercises for the majority of people. These are great exercises for ultra-beginners, rehab patients and the elderly.

Bracing Core vs Coiling Core

Then people would go a level up and add in anti-rotation and anti-flexion work such as pal-off presses, high chops, zercher holds, unilateral farmer walks etc, these are Bracing Core exercises which will assist you in heavy lifts as spine is in neutral and the trunk pressurized. This will help you strengthen the abdominal wall.

The next concept I am going to talk about is created by David Weck , called Coiling Core which involves two fundamental movement patterns which are under-utilized and under-appreciated in most health and fitness settings, rotation , and side-bending .

This type of core training has the most carry-over to everyday life and sports settings, and will teach you how to effectively transfer force through your spine to the ground without compensating.
Give me a time, with the exception of when you are moving furniture or leaving the airport, you need to brace your core?

Your body was designed to move in certain ways, for a long time we were made to believe ‘knees over toes’ was the greatest sin of all, then Ben Patrick came along and changed how people perceive and do things. Likewise, we are made to believe that anything outside of neutral spine is dangerous. Methods explained, tried, and tested by David Weck and in Serge Gracovetsky ’s book now tell us otherwise. I can also tell you otherwise.

The Spinal Engine

The major muscle on our trunk is a hoop which belts around your spine, if you notice, when you flex or side bend your spine, your abdominal region and integrated fascia on your lumbar spine move with it.

This section finally brings me to the definition of core strength, which isn’t how well defined your abdominals are, or how hard you can take a kick to the stomach while you hang on a bar, it is the strength and stability of your spine.

How Do You Train the Spine?

Movement. What I referred to earlier with core coiling is rotation and side-bending of the spine, (rather than bracing your core and spine neutral) will engage all the muscles and relevant fascia in the hoop which is your core, this improves the ability of your spine to create and absorb power which is what its purpose is.

When a boxer throws a punch, he is coiling his core, rotating, bending, and side-bending his spine to generate that power, the same with a baseball pitcher or a footballer kicking a ball.

The hips and legs are there for something called Tensional Balance which is how we load force from the ground up through our body, and back down into the ground for optimal energy transfer. Take any sporting movement, and just try to produce power in the hips without side-bending the spine. Go on, I dare you.

Exercises

There are many resources available on David Weck’s website WeckMethod and his socials for core coiling exercises, additionally I use devices such as The Core Momentum Trainer by Escape Fitness and Landmine University ’s landmine series to improve my spinal, core and movement capabilities. Head over to my Instagram of YouTube channel for more content on this.

#ptlondon #personaltraining #personaltrainer #health #fitness #pinner #fitnessmotivation #workoutmotivation #gym #core #abs #athletics #athletic #inertiawave #edgecrossx #ruislip #evolvegymsouthruislip #london #workout #bodytone #weightloss #transformation #exxentric #exxentricfam #sports #athleticsgame #football #rugby #cricket #tennis #golf #basketball #lacrosse

The Mistakes You're Making To Become Strong and Athletic

Sun, 30 Oct 2022 21:33:53 GMT

Location: Evolve Gym, South Ruislip

A recurring theme I see amongst young aspiring athletes or fitness enthusiasts is their hastiness to jump right into the deep end. Consequently, they suffer a setback of some sort in the form of an injury. I’ll be talking more about this later on in this article.

We all know at-least one guy in his late 20s who used to play a sport (most likely, football) but had to stop after a life-threatening knee, ankle or hip injury just when they were about to sign for Arsenal U16.

Sports education and professional facilities at collegiate/high school level is straggling way behind in the United Kingdom in comparison to the United States. In the USA, high school sports are better funded, better coached, better attended, and draw hefty crowds. This is attributed to the existence of athletic scholarships to university, which allows the student to pursue their passion for sport within the school system.

From the early stages of their athletic development, young people in the USA with an avid interest in sports have a professional coach to guide them the best they can in becoming a seasoned athlete in the years to come. That is what’s lacking in the UK, young people in the UK lack professional guidance to essentially coach them into the final product.

The deep end I am talking about is straight into heavy lifting, explosive plyometric work every day, without building a foundation.

The Ten Components of Athleticism

Strength - the ability to create force
Speed – the ability to perform a task in the shortest time
Power – the ability to create maximal force/speed in the shortest time
Mental Resilience – the ability to push yourself beyond your comfort zone
Aerobic Capacity – the maximum amount of cardio one can do for duration measured as oxygen consumption
Anaerobic Capacity – the maximum amount fo work performed during maximum-intensity physical effort
Balance/Coordination – the ability to perform movements with precision regardless of a deviation in centre of mass
Agility – ability to be nimble on your feet and move quickly
Stability – ability to prevent movement in one part of your body while creating movement in another
Mobility – flexibility in motion, the range of motion through muscles and joints

The Foundation

Let’s organize the above attributes into a hierarchy; the first part being the foundation where the progress begins: mobility, balance, stability and coordination.

Progression in these 4 attributes will help an athlete stay injury free and perform better in the upcoming attributes; to be more specific, it includes core strength and stabilization, ankle strength and stabilization, reaction time, functional fitness

The Core

Strength and Aerobic capacity, these two become a springboard where you can make a leap into the next stage of athletic development. This is entering a strength weightlifting plan to help you increase your one-rep maximum lifts and build cardiovascular endurance, your ability to jog/run continuously for 30+ minutes.

The Final Form

The following is advanced athletic territory, the layer that everyone wants to dive into headfirst. It includes power, speed, agility and anaerobic (HIIT) work. Training for these attributes come with the most risk, which is why it is important to build the foundations and core before coming onto this. They include plyometrics, submaximal sprinting, ballistic training.

If you’re an aspiring fitness enthusiast or athlete, and feel like you need help to spearhead yourself into these stages just contact me through this page and I’d be happy to help.

How We Would Tackle Each Stage at Elite Fitness Performance

Through my career, I have made investments into my personal training business to give my clients the best service that I could possibly give.

To give you an analogy, every personal trainer you’ll meet will have a toolbox and depending on their years of experience, knowledge and persistence to grow that toolbox will be either scarce or vast. Mine is vast, I have made investments into devices and tools to tackle any problem and trailed and researched all I could to know exactly how to execute a plan.

Visit my YouTube channel and Instagram page to find out more.

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Shoulder Pain While Back Squatting?

Fri, 28 Oct 2022 21:41:11 GMT

Location: Evolve Gym, South Ruislip

In my years of experience as a personal trainer, and training over 100 different people throughout my career, I found a problem that needs addressing: shoulder pain whilst performing back squats, this is common in beginners but especially females.

The majority of squat variations will involve resting a load on your upper body somehow, subsequently they require a healthy functioning shoulder.

Here are popular short-term fixes that put a bandage on a gashing wound, and issues which arise with each:

- Reducing the weight

We are sacrificing potential for muscle strength and hypertrophy in the lower body by subtracting some of the stimulus the extra weight provides us

- Widening your grip

I have rarely seen this work on, but in the occasion it does we are relinquishing the stable structure we have created with our upper back for the bar to rest on, potentially discomforting the lifter.

- Placing the barbell higher on the back

This is an advanced technique which shouldn’t be used on beginner/novice lifters with inadequate spinal stabilization or upper body strength in the first place. Placing the bar higher up the back is going to demand more from the lumbar.

There is no quick fix to alleviate that pain, so let’s understand the root causes and implement solutions that allow us to lift pain-free over time:

The Role of the Shoulder While Squatting

The shoulder (glenohumeral) joint is a ball and socket joint.

Whenever the shoulder is at play, it involves a network of muscles, ligaments, and bones to accomplish a task. The rotator cuff muscles are the stabilizers and keep the ‘ball’ and ‘socket’ in its position. The lats, chest and deltoid muscles are the joints’ prime movers.

An important fact to understand about the socket of the shoulder joint is that the ‘ball’ doesn’t have much room to play, if the ball is forced up or down because stabilizers/prime movers are too weak or tight, it will cause a shoulder impingement.

In order for the barbell to be kept on the back properly, the shoulders are required to do 3 things:

- Shoulder flexion

- Shoulder external rotation

- Shoulder retraction

Reasons Why You Get Shoulder Pain in the Back Squat

You have a strength imbalance between the stabilizers and prime movers i.e. one muscle group is dominant over another
You have a lack of stability i.e., the stabilizers aren’t able to handle the loading demands of the movement
You have poor posture and technique

The most common reason is because of excessive stress on the tissues or structures that surround the shoulder joint. Depending on which reasons apply to you, if one or multiple, then you would want to implement a strategy to tackle the issue.

Solutions for Fixing Shoulder Pain While Squatting

Don’t train upper body the day before – if your muscles are sore prior, range of motion may be limited. For instance, if your deltoids are sore then shoulder flexion may be harder to achieve naturally. Try and rest a day before back squatting.
Assess your shoulder mobility – Below I will link short tests to measure mobility in shoulder flexion, external rotation, and retraction.

3. Strengthen your stabilizers – This muscle ensures the shoulders don’t roll up or forward whilst in position, which can cause the surrounding tissue to compress and inflame otherwise. Here are 3 simple exercises to address that:

4. Improve posture – This refers to the classic rounded back syndrome, common in those with desk jobs, have been sedentary for the majority of their lives, or the elderly. The mid back must be able to perform extension (shoulder blades back, chest up!) properly in order for the shoulder to stabilize and do its job. Poor posture can be caused by weak posterior (rhomboids, rear delts, traps) muscles or tight anterior muscles (pecs, front delt, serratus)

To correct weaknesses, you ne ed to implement strength exercises, to correct tightness, you need to implement stretches.

Alternative Squat Variations

If you have exhausted all the corrections above, have gone months without back squatting because you’ve been devoting yourself to a pre-hab program for the shoulder joint, then try another squat.

Examples include a front squat, safety bar squa t, goblet squats, cambered bar squats, belt squats, split squats, zercher squats. These exercises do have their own drawbacks, but with an altercation in tempo, usage of resistance bands or slant boards, you can make these exercises just as effective.

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How To Improve Cardiovascular Health While Weightlifting

Thu, 27 Oct 2022 14:39:52 GMT

How To Improve Your Cardiovascular Fitness Safely While Weightlifting

The sweat-soaked craze for high-intensity interval training (HIIT) has warped our view of exercise to the point where a gentle jog now seems painfully retro – and not in a cool way.

Steady-state training (LISS) is, to the layman, the act of exercising well below your maximum effort for an extended period; conversely, HIIT involves repeated bursts at 85-90% of your maximum heart rate for a shorter period.

I’m going to tell you that low-intensity endurance exercise is the keystone to human health, building fitness and delivering extra benefits from busting stress to speeding up your post-gym recovery times.

I do not discount HIIT, if your goals are aligned with that of a track athlete then you need to hit those higher heart rates more often for appropriate cardiovascular adaptations.

But in this article, we will focus on an individual who weightlifts four to five times per week, hitting each muscle group twice per week for optimal strength and hypertrophy gains, with a goal to remain fit and healthy at the same time.

Some people are gifted with an ability to lift weights, sit on their asses all day, and somehow remain at a comfortably lean bodyfat%, most of us are not gifted in this way.

Rest is Important

Weightlifting even when done correctly is still taxing on the joints. We have all met that middle-aged guy in a gym who spends half his time going around, correcting form to stop people from wrecking their joints such as himself. That’s because continual wear and tear of the body without adequate rest is unsustainable.

Rest is important. No pain no gain? You can live by that quote a few days here and there, but in the long-term you need to think more about longevity.

70:30 rule

This is my rationale for the 70:30 rule I am about to explain, for improved cardiovascular fitness whilst in conjunction with a weightlifting program, 70% of your activity should be LISS (55-60% Max Heart Rate (MHR)), whilst 30% of your activity is done above the 70% MHR.

To achieve heart rates above 70% you would be running/performing high intensity interval style training. As explained before, the craze behind HIIT for fat loss is rife and although the benefits are incredible for fat-loss, one must understand running/sprinting in general are extremely taxing activities, both on the central nervous system (CNS) and the joints/muscles.

LISS is friendlier on the joints as the impact forces are low, and do not tax your CNS as much. This is why competitive bodybuilders are advocates of steady state cardio.

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The Truth About Getting Shredded

Mon, 24 Oct 2022 17:22:27 GMT

Location: Evolve Gym, South Ruislip

The Truth About Getting ‘Shredded’

Shredded isn’t an official term in the dictionary, or has a solidified urban definition, so let’s use mine just for this article: To have a muscular physique with a bodyfat% of below 8%.

There is a slight misinterpretation in the fitness industry of this term, getting shredded is not attainable without pharmaceutical means, nor is a permanent/natural condition to maintain. Becoming lean on the other hand, is certainly possible for anybody to maintain with an imperfect amount of dedication in their diet and training regimen.

Lower Your Expectations

If you’re not a physique/bodybuilding competitor and going to get into a training program or hire a personal trainer with a goal of getting ‘shredded’. Here’s a tip: don’t waste your time/money.

You are better aiming to get lean, still looking great, and have an ability to live your life. As mentioned before, and below here it takes more than a mindset to get shredded.

Differences in Being Lean vs Shredded

Having an unsustainably low bodyfat percentage will wreck your hormones, most people will feel crappy and highly irritable, making you an unpleasant person to be around, for women this also includes messing around with their monthly cycle. Being lean doesn’t have this effect as you don’t plunge your body into unnatural levels of fat.

You need to sacrifice your entire life with the sole purpose of getting shredded, you have to say no to your closest ones and even yourself, you will be in a constant state of hunger which you’ll just have to live with.

No number of tricks such as water, coffee, turmeric powder will help stave the hunger away. If you’re lean, you will only need to fight small spouts of hunger but largely be content with what you have ate and are able to enjoy the odd meal out with your friends.

The Reality

Social Media has warped the consensus in the general population, they would have you believe these amazing Clark Kent transformations are attainable in 6 months with ease.

No. People look different under lighting, with a muscle pump, with physique enhancing drugs, with 20+ years of weightlifting experience under their belt, with photoshop. The large majority of the population take health and fitness as a recreational hobby with a secondary interest, primary interests being family, work and hobbies.

Being lean is ultimately where it's at. You'll look and feel great (no more sporting a gaunt face!), your hormones will optimized, and you'll be primed to build muscle at the most optimal rate.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

#ptlondon #personaltraining #personaltrainer #health #fitness #fitnessmotivation #workoutmotivation #gym #core #abs #athletics #athletic #inertiawave #edgecrossx #evolvegymsouthruislip #personaltrainer #personaltraining #ptlondon #workout #underarmour #ruislip #pinner #bodytone #weightloss #bodybuilding #personaltrainernearme

How Much Should You Be Lifting?

Sat, 15 Oct 2022 08:40:50 GMT

Location: Evolve Gym, South Ruislip

You often hear it thrown around in the gym that you should be benching atleast your bodyweight, squatting and deadlifting around twice. These types of statements are so absurd to me that they now personify the speaker taking the form of a classic "gym bro" who is lucky enough to have good genetics, a background in sport/weightlifting, likely drug-enhanced, managed to stay injury free.

I'm going to tell you why these statements of "how much you should be lifting" are arbritrary and dangerous at the same time.

Does not consider the uniqueness of the individual

The BMI chart rightfully gets a lot of criticism for being a broad, yet well-referenced barometer for physical health, yet we know a person can be 100 kilograms of muscle yet be diagnosed with borderline obesity using the BMI chart. Having it in your head that you SHOULD be lifting so and so is the same broad concept. What if you suffer from chronic back pain? What if you have injured your shoulder playing sport? What if you are overweight and lack mobility? What if your levers and biomechanics don't agree with certain weightlifting exercises?

People get it wrong

By telling someone they should be lifting this much, they have it instilled in their brain that it's normal and a baseline. This is where young people in particular fall into a trap and go head-first into the deep end, put 100 kilogram's on their puny backs and 60 kilogram's above their puny shoulders and end up practicing misaligned form and eventually attain life-sustaining injuries.

Its not everyone's goal

Health and fitness is so much more than how much you lift, it connects to mental health, physiological well-being, sport-specific performance, core strength, balance and stabilization, lean muscle mass, bodyfat percentages, posture, cognitive performance, proprioception, speed and agility, etc.

Solution?

If weightlifting is your passion, seek the advice of a health professional such as a Personal Trainer, whom will tailor make a plan for you to safely build up those numbers to the best of your capabilities. It could take months or years of comittment, but you wouldn't go into any other field of practice, such as law without the help of a lawyer who has extenstive knowledge about the law would you? Visit the Personal Training or Online Training section of my page for more information!

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The Truth About Pre-Workout Nutrition

Fri, 30 Sep 2022 07:03:02 GMT

Location: Evolve Gym, Ruislip, Pinner

The Importance of Pre-Workout Nutrition

I’m not running a promotion on this ‘ground-breaking’ new pre-workout supplement I have been affiliated with by a random company that has contacted me through Instagram, nor is this a blog about supplements at all.

This refers to nutrition, which subsequently refers to food and supplements.

Sometimes, you’ll go to the gym feeling tired, mentally, or physically drained and even both. For people, finding the best pre-workout may be all that’s needed to alleviate their training hull. Inadequate nutrition before hard workouts will cause you to be less energized, weaker and fatigue faster.

This is ‘scientifically proven’ by a significant portion of studies in the research spectra, a study in 2011 by Gonzalez and group discovered that ingestion of a high-energy supplement 10 minutes prior to a training session improved training volume and power performance, right?

Supplement companies and self-proclaimed guru’s will have you believe that their ultra-awesome pre-workout formula with about 10 mis-dosed ingredients (caffeine, beta-alanine, vitamin b12, green tea extract, vitamin a100, etc etc) which are mixed beyond all reasonable explanation will change your workouts forever.

Still with me? Let’s talk about the research for a second, such as the one I referenced above. You must consider how they reflect real world conditions.

The above study had the participants fast for 8-10 hours before taking a so-called pre-workout compared with a placebo. Do you fast for 8-10 hours before a workout? Don’t you have a few meals before? Carbohydrates, Proteins, Fats? How does this effect your body in conjunction with the preworkout?

Researchers unknowingly manipulate the conditions of the study to achieve a desired result. Take these studies with a grain of salt. The pre-workout craze is so rife that people will spend hours researching for the best workout, with an inadequate training plan and poor diets. This is like trying to hold up a three-legged stool with one leg.

A younger version of myself used to take an over-priced pre workout drink and wait 45 minutes to initiate my workout for the pre-workout to ‘kick-in’ what the hell is ‘kick-in?’ the truth is I had no idea if it really kicked it. I was just following the herd because everybody else was doing it.

The truth is, there is nothing magical about a pre-workout supplement no matter what the marketer or website tells you.

If you have any questions, contact me on Instagram: training.with.jay or my Tiktok: jayshreddinger or email me at elitefitnessperformanceuk@gmail.com ��

#personaltrainerinruislip #ptlondon #personaltrainerinpinner #pinner #ruislip #strength #core #weightloss #abs

#hypertrophy #workout #fitness #workoutmotivation #fitnesscoach #fitnessmotivation #sports #athlete #athletics

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Why Your Ankles are so Important

Mon, 19 Sep 2022 14:29:09 GMT

Location: Evolve Gym, South Ruislip

Ankle sprains are common injuries in athletes and general fitness goers and represent a significant amount of time lost in sports participation. Just a little over a year ago one of my cousins learnt this the hard way, by not incorporating any lower body strength training into his plan, he ruptured his Achilles during competitive football.

In the USA, 25,000 ankle sprains occur everyday whether from playing sports, vigorous activity or by simply walking on an uneven pavement, and once an ankle sprain occurs you are predisposed to future ankle sprains.

Something I always find myself telling people, is that your body is like a chain, and every link must be strong and well-running, or you are going to have problems with the “chains’” effectiveness. The same applies with relation to your muscles, joints, bones, digestive system, endocrine system, etc.

If your ankles are weak, and you lack balance and strength then those issues are likely to shoot up to your knees, hips, and possibly back.

Weak and unstable ankles will cause movement deficit, and during sporting activity such as running, jumping, and pivoting you are susceptible to valgus and varus forces causing strain to the tissue in your ankle.

To address this, rehabilitation/injury prevention/strengthening exercises are continuously evolving.

I will share with you an array of exercises to help you with this. Whether your goals align with that of a bodybuilder, powerlifter, crossfitter, track and field athlete, team sports athlete, or if you are a beginner or general fitness goer then this applies to you.

#ptlondon #personaltraining #personaltrainer #health #fitness #fitnessmotivation #workoutmotivation #gym #core #abs #athletics #athletic #inertiawave #edgecrossx #ruislip #evolvegymsouthruislip #personaltrainer #personaltraining #ptlondon #workout @underarmour #underarmour #ruislip #bodytone #weightloss #transformation #exxentric #exxentricfam #sports #athleticsgame #football #rugby #cricket #tennis #golf #basketball #lacrosse #escapefitness #plyometrics #grip #strength

The Shortcut To Get Results In The Gym

Thu, 08 Sep 2022 18:45:29 GMT

Location: Evolve Gym, South Ruislip

Have a personal trainer can be a rewarding and educating experience depending on the trainer you pick, some follow a generic cookie-cutter plan and fall into a zombie-trance mode whilst counting your repetitions, without considering the biomechanics or physical response to exercise of the client. Others will have a more cutting-edge approach and try to individualize the exercises to you .

There are a many more 'types of trainers' regardless of their style, experience, knowledge, etc, the question i'll ask you is: what is the most important factor for a client to get results?

Answer : For the client to have 100% confidence in the program and personal trainer, and feel highly motivated by both, if he/she is motivated they will train hard to get the results. The rest is secondary

There are no 'secret programs'

The key is consistency, you have to be consistent with what you are prescribed providing the trainer is knowledgeable enough to give you the correct things to do.

Ignore the 6/8 week transformations you see on the internet/social media, these are done by people taking performance-enhancing drugs or have years and years of training experience under their belt and go on strict, unsustainable diets. Therefore, they are not specific to you.

It may take you 12 weeks, 24 weeks, or a whole year. Everybody's body responds differently, just stay consistent and by the end it will pay off.

The diet factor

The rule is to lose weight, you need a caloric deficit, right? This is true in most circumstances, but when you couple years of inactivity and yoyo-dieting, your metabolism and physiology changes to go against this rule.

Stick to prescribed nutritional guidelines, if you're competing in sport or a bodybuilding event then count your calories, if your goal is to 'tone up', get into 'better shape' then keep a tab on your calories but focus more on eating healthier.

No dumb programs

The basics work, squat, hip-hinge, plank, row, press, etc. Other training devices used by Elite Fitness Performance such as The Inertia Wave, Edgecross, BlazePods, Core Momentum Trainers, are great supplements to up the intensity, increase workout effectiveness, improve the core and other movement planes. Check out ' Workout Programs ' for research-proven programs or contact Jay Shreddinger for bespoke 121 Training

Results come in spurts

Over a 20 week period, you will have your ups and downs, progress isn't linear, as your body changes it wants to reverse the change and go back into the comfort zone. It is your job to ignore that as best you can and get comfortable in your new body.

The problem is, people get excited during a quick period of results and begin to extrapolate: "I lost 5kgs in 3 weeks! I should lose another 10kgs over the next 6 weeks right..". This isn't how it works, the more weight you lose in this scenario the harder it gets to lose more, but it is possible!

Likewise, 4 weeks into a plan and people don't see or feel results, despite doing everything they can: they lose motivation, have less focus and drive while training and doubt themselves; in this scenario you need to remain patient and understand you could just be on the tip of making significant results.

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The Inverted Row for Structural Balance

Thu, 25 Aug 2022 23:19:44 GMT

Location: Evolve Gym, South Ruislip

Structural imbalance is the bane of potential gains in muscular hypertrophy, strength and athletic parameters, this is true no matter what level of fitness you are currently at.

If an overweight beginner has a humped-back posture this is going to adversely effect the way their body deals with movement until the issue is rectified, likewise, if an athlete has negated an untreated ankle issue for years, this will inhibit their ability to perform athletic movements required for performance, such as a squat or sprint-stride.

The Bench Press seems to be a gold standard to measure upper body strength, but our upper body can also horizontally row in the opposite direction, pull upwards for a pullup, press downwards, and pullover. Its important to have a full scale of movements to measure strength, so we can fairly assess our body’s capabilities.

If you’re feeling aches, pains in an area of your body, or find you struggle with some exercises, contact Jay Shreddinger at Elite Fitness Performance for free advice, and we can go from there!

As a wise man once said, your body is like a chain, and any weakness in that chain renders the whole thing faulty.

The Inverted Row

Can you bench press your bodyweight ten times? Good. But if you can’t do a strict inverted row ten times, then your relative strength sucks, and so does your back development probably.

Every time you do an extra set of bench presses without also adding an extra set of horizontal rows, you’re becoming more structurally unbalanced. Not only will your body start letting you down,
it’ll actually refuse to build size and strength in the exercises or muscles you care about most.

Your muscles need to be strong in all directions, and arguably it’s the ones you see the least that need the most attention.

Below is a video of an inverted row perform expertly.

The Benefits of Chains in Weightlifting

Mon, 15 Aug 2022 21:00:12 GMT

Location: Evolve Gym, South Ruislip

The Benefits of Using Chains in Weightlifting

The use of chains is widely popular amongst strength coaches and professional athletes worldwide today, the reason why will be explained in this article, but let me talk about myself first:

My aim is to be successful in this industry, and somewhere along the line of my personal training career I was tired of being like ‘everyone else’ and wanted to set myself apart. I looked at what other people are doing, and thought, how can I offer something that they don’t have, something that is research-proven safe and result-driven?

If my aim in this industry is to be at least as half as successful as Ben Bruno, Gunnar Peterson, Nick Mitchell, Sarah Lindsey, then I need to somewhat replicate what they do? A very small aspect of that is the service I provide for my clientele (and myself) at Elite Fitness Performance .

In this example, I incorporate chains into their weightlifting routines. They have their place in anybody’s routine. They’re not mainstream because they require an understanding of exercise science to use, people would misuse them in commercial gyms, they’re awkward to move around and they’re downright noisy.

Here are three reasons why I use them and everybody else should:

They adhere to the strength curve of most exercises

Say for instance, a barbell squat. The strongest position is the top, and the weakest position is the bottom, that is anatomically unchangeable. Attaching chains to either end of the barbell will ensure weight of the overall load will increase and decrease as you become anatomically stronger (on the way up) and weaker (on the way down). This is because, as you descend in the squat more links of the chain will rest on the floor, thereby decreasing the overall load attached to the barbell.

Other examples include bench press, deadlifts, rack pulls, military presses.

Hang them on the body

You can easily change the resistance profile of an exercise to give you a better bang for your buck, by hanging chains around your neck during RDLs, your ankles during a bird dog row, or around your hips during a hip-bridge exercise, examples are shown below. Is grip a limiting factor in doing hand-held dumbbell work? E.g., trap bar squats? I get my clients to either wear a weightlifting vest or hang chains on their necks, some people will need a neck cushion though. If your gym is tight in space, it may be hard to do zercher walk variations, but with chains you can hang them on your forearms/elbows and go for a walk.

Overcome plateau’s

If you’re struggling to hit a new bench press, squat, or deadlift PR, a good idea would be to overload the strongest point of the lift by +10% of your previous PR with chains, alternatively you can use resistance bands too.

Safer than plates

They may not look safe, but as explained before the overall load is lightest at the weakest anatomical point where you’re most likely to pick up knee, lower back, hip, or shoulder injuries. Chains will decrease the likelihood of this occurring.

Stabilization/Offset/Proprioception training

Another dynamic chains add to an exercise is the perturbative/swinging aspect of it when left to hang on the ends of barbells. This is fantastic for unilateral exercises and a select few bilateral exercises to target anti-rotational/anti-lateral aspects of the kinetic chain which you would normally ignore.

The unforgiving thing about this method, is that the more the load displaces your core and alignment, the more aggressively the chains swing thereby forcing you to fail the exercise. So, the quieter and still the chains are in the given exercise the more efficient your body is at handling external random forces. This pertains to core stabilization; a few examples will be shown below.New Paragraph

You look badass

Except for going for a 250kg deadlift/squat/bench PR and the entire gym stopping to look at you, the second most badass feeling in the gym is walking in with chains around your neck looking like Dwayne ‘The Rock’ Johnson.

if you’re interested in Personal Training, or Online Training and have a few issues you need me to resolve with regards to your performance, fitness, or health, scroll down and grab my email :)

#ptlondon #personaltraining #personaltrainer #health #fitness #fitnessmotivation #workoutmotivation #gym #core #abs #athletics #athletic #inertiawave #edgecrossx #ruislip #evolvegymsouthruislip #personaltrainer #personaltraining #ptlondon #workout #underarmour #ruislip #bodytone #weightloss #transformation #exxentric #exxentricfam #sports #athleticsgame #football #rugby #cricket #tennis #golf #basketball #chains #

The Core Momentum Trainer

Tue, 09 Aug 2022 12:53:50 GMT

The Core Momentum Trainer

If you’ve been following me for a while, you’ll know I’m big on the core, and by now you’ll know I have so many devices and methods which target the core. My newest addition is the core momentum trainer by Escape Fitness.

A good friend of mine and personal trainer [Instagram] @ kotrainingzone has been using this device long before me, and after watching him and his clients use it had inspired me. So, I bought it.

This is a unique device, can be used in a variety of ways only limited by your imagination and physical capabilities. It works by performing a movement and jerking the device simultaneously, for instance in the video below I am performing a knee drive to a contralateral CMT upward golf swing.

The immediate halt of the device once I reach terminal velocity will cause the steel shots inside to aggressively hit an end of the cavity inside, this causes a sharp intrinsic force which attempts to put me off balance and break my movement chain for a split second.

It’s up to my body to harness this force and engage all the muscles required for stabilization and maintenance of optimal movement pattern.

If you have read my previous article ‘ How to Train Your Core ’ you’ll know why I don’t advocate sit ups, crunches, russian twists for overall core development [barring certain circumstances]. The CMT incorporates dynamic movement and activates your core by resisting tensions at differing angles, heights, body positions, tensions, and distances from the centre of mass, unlike most devices it is not fixed to the ground, or anchored to something, its able to move freely to the user’s will and needs.

If you're interested in building strength, improving your fitness, optimizing your athletic potential feel free to scroll down and find my email, let's see how we can work together!

Check out my CMT playlist on my YouTube below

#personaltrainerinruislip #ruislip #ptlondon #ptlife #personaltraining #health #fitnessmotivation #workoutmotivation #workout #gym #core #abs #athletics #football #abs #tennis #basketball #athleticsgame #sport #escapefitness

Top Tips for Trimming Bodyfat and Boosting your Health

Tue, 02 Aug 2022 07:00:15 GMT

Location: Evolve Gym, South Ruislip

Top Tips for Trimming Body Fat and Boosting Your Health

When it comes to fitness, many people have two primary goals: lose body fat and build muscle. However, there is so much contradictory advice on diet and exercise out there that you might be confused about where to begin.

Reducing body fat can help you sleep soundly, enjoy more energy, and boost your overall well-being. Whether you’d like to lose a few pounds before going on vacation, or you just want to tone up and feel stronger, being consistent with a few healthy habits is all it takes to reduce body fat. Elite Fitness Performance shares how you can make it all happen.

Clean Up Your Diet

You might assume that in order to lose body fat, you’ll need to commit to a grueling workout schedule. But your diet is probably the most important factor. Focus on incorporating more sources of lean protein and healthy fats into your meals. Chicken, legumes, avocados, and nuts are all tasty choices. It’s also important to limit your sugar and refined carbohydrate consumption, and drink plenty of water. Snacking on cookies and drinking soda will not give your body the nutrients it needs.

Bonus: Losing weight won’t just make you look better in your favorite jeans. It’s also proven that maintaining a healthy weight also helps improve the quality of your sleep!

Track Your Stats

Keeping a close eye on your vitals and the amount of calories you burn is a great way to help you pay more attention to your overall health. There are a number of different (and affordable) fitness trackers on the market. Alternatively, if you already have a smartwatch, you can download different apps designed to help you maximize your workouts. Pair these devices with stylish earbuds and cool accessories (such as watch bands) and you’ll have the motivation you need to stay on top of your health.

Intermittent Fasting

Intermittent fasting can be an effective way to reduce your body fat. How do you practice intermittent fasting? According to The Healthy, intermittent fasting generally means fasting for 16 hours per day and eating all your meals and snacks within an eight-hour window. This routine is proven to aid in fat loss. Starting your fast well before bedtime not only helps you burn fat, it can also boost your sleep quality.

Strength Training

If you want to lose body fat, you need to work on gaining muscle, and strength training is the best way to achieve that goal. You can work with dumbbells at home, or you can sign up for a gym membership to utilize the machines in the weight room. Better yet, book a workout session with a personal trainer like Jay at Elite Fitness Performance !

Men’s Journal recommends focusing on squats, deadlifts, bench presses, and shoulder presses to get the most out of your workouts. Increase the weight you lift slowly so that you don’t risk injury, and grant yourself weekly rest days .

High-Intensity Interval Training

Want some variety in your exercise routine? Alternate your lifting days with high-intensity interval training, also known as “HIIT.” Livestrong explains that HIIT workouts involve switching between intense exercise and short rest periods for about 15-30 minutes. It’s the perfect choice for busy people who only have a short window of time to work out, and this approach to exercise helps burn fat and get your heart pumping.

Caring for Mental Health

Whether you prefer lifting weights or doing HIIT training, exercising more often is beneficial for your mental health and your sleep cycle, so don’t skip out on those workouts. If your exercise regimen takes place at home, be sure to make your living area and home gym a positive environment so you don’t have distractions like clutter. Incorporate a few houseplants, too, to help purify the air, and keep your space nice and organized.

Making lifestyle changes can be difficult but reducing body fat is actually a straightforward process. By making smart choices about nutrition, exercising regularly, and choosing the right supplements, you can lose body fat and become a healthier, happier you. In a few months, you’ll be looking in the mirror and celebrating your amazing results!

#personaltrainer #personaltrainingnearme #gym #workout #health #fitness #core #abs #strength #ruislip #evolvegymsouthruislip

Core Training: Deep Dive

Sat, 23 Jul 2022 18:41:12 GMT

Location: Evolve Gym, South Ruislip

The core is comprised of your abs, glutes, hip muscles and lower back. Usually, people find doing ab crunches, Russian twists, leg raises synonymous with ‘strengthening the core’ this is true for a minority of people who are ultra-beginners, elderly, or physique competitors who need to target specific muscles to assemble muscular symmetry, but contrary the popular belief, a great set of abs does not equate to a strong core.

Let me make one thing clear: there’s nothing wrong with the exercises, they are great exercises for people with specific goals, but they force your core to create tension rather than resist tension, which is why people with athletic goals are more suited to training their core in a way I am going to mention.

If we want to put ourselves in positions to resist tension, our core will work as a unit to do that, and that is the most effective way to train your core, here’s why:

The core muscles cooperate with each other to provide the spine and pelvis with stability, particularly when performing functional movements.

This core stability has been summarized as the strength and stability of the spine rather than the look of your abdominals.

Methods to engage your core effectively are bear-crawl positioning, offset loading, unstable surfaces, chains, variable resistance, zercher exercises and palloff-press variations. Below are seven videos of awesome band-resisted paloff-press variations using a rope attachment. Read the description of the youtube videos for an in-depth explanation of each exercise.

Reference

Tan, S., Cao, L., Schoenfisch, W. and Wang, J., 2013. Investigation of core muscle function through electromyography activities in healthy young men. Journal of Exercise Physiology Online, 16(1), p.45.

#personaltrainer #personaltrainingnearme #gym #workout #health #fitness #core #abs #strength #ruislip #evolvegymsouthruislip

Flywheel Training for Athletes

Mon, 11 Jul 2022 19:22:49 GMT

Flywheel training for explosiveness and athletic performance

Scrolling through your Instagram and Tiktok reels you’ll find tonnes of knowledgeable and experienced trainers employ training techniques to improve the fitness and athletic abilities of their athletic clients (if your interests align with this algorithm)

These techniques involve explosive-strength improvement such as plyometrics, ballistic exercises, banded-unilateral work (e.g. power snatch, banded jumps). An alternative to these methods is found in flywheel training.

If an athlete wants to improve their ‘explosiveness’ i.e., a powerful punch, a faster pitch, a powerful kick, a quicker turn its no doubt that they need to do a few things:

- Practice the actual movement in repetition

- Optimise physiology (muscle flexibility and strength and well-developed, efficient, task-specific motor patterns for muscle activation).

- Optimise the anatomy in all segments (relative upper and lower body strength)

- Perform exercises which generate forces in a sequential manner that results in the desired athletic function

In order to achieve optimisation in all 4 of these points, one needs to evaluate/screen their physical and possibly physiological capabilities and complete an exercise routine to improve the lagging areas. This is where flywheel training can be introduced to enhance strength and explosive factors of athletic function.

Flywheel devices such as the Kbox Exxentric provide a gravity-independent stimulus that improves concentric force and velocity by enhancing the storage and utilization of elastic energy. It does this in a way that traditional plyometric and weight training fails to do:

1) Applying eccentric overload safely and effectively

2) Applying fast eccentrics forcibly

Applying eccentric overload safely and effectively

Every repetition on a flywheel device is a MAX-REP if you wish it to be, therefore an equal amount of energy on the eccentric will be given out by the device for the user to absorb. Therefore, to apply eccentric overload at a specific joint angle, you can slow down earlier, or perform a 2:1 movement.

Here are the two different examples below: a KBOX Partial Squat, a KBOX Deadlift to Bicep Curl.

So, a trainer would apply eccentric overload for a footballer at lower joint angles to improve sprinting during a squat.

Applying fast eccentrics forcibly

Using a lighter flywheel (lower inertia) you can accelerate the flywheel faster, therefore work different muscle fibres responsible for fast actions. The device is GRAVITY INDEPENDENT, so the flywheel will pull you down almost forcibly, therefore emphasising the eccentric portion, followed by a powerful concentric cooks for optimal explosive training. Below are a few videos showing this

Study result

A study by Fiorilli et al. (2020) discovered flywheel training significantly improved performance in change of direction tests, agility tests, and shooting tests in football players compared to plyometric training. The improvements were comparable from both training protocols, but flywheel was just slightly better. For an athlete, ‘slightly better’ can be the difference between winning and losing.

Overall Flywheel training provides a safer, more effective and simpler way to improve athletic performance.

References

Fiorilli, G., Mariano, I., Iuliano, E., Giombini, A., Ciccarelli, A., Buonsenso, A., Calcagno, G. and di Cagno, A., 2020. Isoinertial eccentric-overload training in young soccer players: Effects on strength, sprint, change of direction, agility and soccer shooting precision. Journal of sports science & medicine, 19(1), p.213.

Martinez-Aranda, L.M. and Fernandez-Gonzalo, R., 2017. Effects of inertial setting on power, force, work, and eccentric overload during flywheel resistance exercise in women and men. The Journal of Strength & Conditioning Research, 31(6), pp.1653-1661.

Flywheel Training: How it works? Is it useful?

Sun, 03 Jul 2022 22:13:12 GMT

Flywheel training for improving power and strength in elite/recreational athletes

Why is eccentric training important?

You are about 20-30% stronger in the eccentric of any movement than the concentric, so let’s say a bench press; you’ll be able to lower more weight than lift up. Research into eccentric training has shown it to be a promising avenue for overall strength, as well having carry-over effects to the concentric too, and flexibility gains because the eccentric motion will elongate the muscles.

Flywheel training is something that caught my attention during the coronavirus lockdowns of 2020,
I was bored and wanted to find a cool gadget that wouldn’t take up as much space as barbells dumbbells etc, low and behold I came across the KBOX device by exxentric.

Flywheel training has been around for 100+ years, and within the past 20 or so years has gained popularity on a mainstream setting.

What does it offer?

Variable resistance

The load changes depending on how hard you pull the strap, there are no sticking points, and you can effectively perform a mechanical drop set without stopping or adjusting anything by simply giving out less force on the concentric

Eccentric overload

You can apply eccentric overload with other tools in the gym, but it isn’t as accessible or effective as flywheel training. You can apply two types of eccentric muscle actions using the kbox:

- Fast eccentric muscle action

- Slow eccentric muscle action

Fast eccentric muscle action is difficult to achieve using tools in the gym effectively but once again not nearly as accessible or effective as flywheel training.
Slow eccentric muscle is something we all practice habitually these days especially if you have a bodybuilding background to utilize time under tension and mechanical damage, but it is usually a ‘controlled’ muscle action whereas flywheel training offers an uncontrolled muscle action.

I’ll delve into this more below.

Feedback/Portability

The devices are connected to an app on your phone which gives out power/force output/velocity/ROM/torque data which is useful for athletes in pre-season training gearing up for competition, or recreational fitness enthusiasts who look to optimize their robustness.

Flywheel in Strength Training

Strength is the ability of your neuromuscular system to respond to external loads or an external action. Most people accompany strength with how much you can lift bro, but strength is an umbrella term morphing into several types:

- Relative Strength: how much weight can you lift relative to your bodyweight?

- Maximal Strength: your 1RPM

- Specific Strength: how hard can you kick a ball, how hard can you swing a golf club,

- Endurance Strength: being able to produce force over prolonged periods

- Speed/Explosive strength: being able to produce high forces at high velocities, for example Olympic lifts, a boxing punch, so how well you can use your strength.

The beauty of flywheel training is that you can target all types of strength with the kbox, given a change in flywheel size, number of sets/reps performed, technique used.

Fast vs Slow Eccentric Muscle Actions

Rapid rate of force production is of great importance in power-demanding sports or those fitness enthusiasts looking to improve their athletic capabilities. One study by Stasinaki et al. (2019) found fast eccentric training to improve rate of force production in a countermovement jump than slow eccentrics. Slow eccentrics had their part to play when it came to improving muscle fibre size and strength, but remember strength is an umbrella term and it all depends on your goal.

Flywheel training can effectively target both fast and slow muscle actions, one recent systematic review by Chaabene et al. (2022) discovered flywheel training had a larger impact on an athletes’ change of direction speed (agility, quickness, explosiveness) with a 1-2/week flywheel protocol in comparison to a 3-4/week standard gym equipment protocol. Thereby underlying the effectiveness of flywheel training. The rationale behind this result was the eccentric muscle strengthening of the ‘braking phase’ (deceleration) during a rapid agility task, utilizing the fast-eccentric muscle action pattern a flywheel device utilizes.

Below is a screenshot of one of the most ‘explosive’ footballers on the planet, Adama Traore, using a flywheel device as part of his training and one of the best footballers on the planet, Karim Benzema incorporating the device into his routine.

Conclusion

Can you achieve results without a flywheel device and the help of a qualified professional to guide you through it? Yes.

Will you absolutely optimize your capabilities using a flywheel device alongside a qualified professional? Yes

References

Chaabene, H., Markov, A., Prieske, O., Moran, J., Behrens, M., Negra, Y., Ramirez-Campillo, R., Koch, U. and Mkaouer, B., 2022. Effect of Flywheel versus Traditional Resistance Training on Change of Direction Performance in Male Athletes: A Systematic Review with Meta-Analysis. International Journal of Environmental Research and Public Health, 19(12), p.7061.

Stasinaki, A.N., Zaras, N., Methenitis, S., Bogdanis, G. and Terzis, G., 2019. Rate of force development and muscle architecture after fast and slow velocity eccentric training. Sports, 7(2), p.41.

Intermittent Fasting: What You Don't Know

Tue, 21 Jun 2022 10:42:02 GMT

Intermittent fasting has gained popularity as a method of body composition manipulation, around March/April there is a rise in people trying out intermittent fasting for 4-8 weeks to quickly lose that extra bit of bodyfat to get ready for the summer.

There are two types of dietary protocol, intermittent fasting where you essentially starve yourself in a 6-10-hour window in a day, or continuous energy restriction when you decrease your calories per meal.

If we compare intermittent fasting (IF) and eating smaller meals (CER, continuous energy restriction) there is no decisive winner onto which weight-loss protocol is more effect for body fat% reduction. One study by Keenan et al. (2022) discovered no changes between IF and CER, both groups exhibited decrease bodyfat% and increases in lean body mass% when combined with weightlifting. The reason for these results are because a caloric deficit at the end of the day you will lose weight no matter how you do it.

Why intermittent fasting?

Because we prefer things simple and ‘black and white’, if most people attempt to reduce their calories by eating smaller meals, they’ll intuitively snack unnecessarily by making compromises with themselves in their head, i.e. “That one extra spoon of peanut butter won’t hurt, will it?”. There is a physiological reason behind this behaviour, and it is related to post-meal insulin state where your body craves more energy. There is no opportunity for this if you set a rule to simply not eat within that timeframe.

How to do intermittent fasting effectively?

- Use a 6-10 hour window preferably after breakfast

- Like with any diet, only do it for no more than 12 weeks if you are in a healthy BMI range

- Keep your protein intake high if your goal is to keep/increase your muscle mass

- Water doesn’t count – so drink water!

References

Keenan, S.J., Cooke, M.B., Hassan, E.B., Chen, W.S., Sullivan, J., Wu, S.X., El-Ansary, D., Imani, M. and Belski, R., 2022. Intermittent fasting and continuous energy restriction result in similar changes in body composition and muscle strength when combined with a 12 week resistance training program. European Journal of Nutrition, 61(4), pp.2183-2199.

Sliders/Discs: How Do They Fit In?

Mon, 06 Jun 2022 22:45:49 GMT

Innovations and ideas in society are continuously designed to make us move, think or work less, similarly the fitness industry has evolved to make us work less for better results. This isn’t necessarily a bad thing, rather a great thing. This mindset has got us from lifting stones over our shoulders to lifting bags of bricks hooked onto a rusty pole, to the more familiar barbells and dumbbells.

Let’s talk about core sliders and discs – these are normally round flat discs or wheels that are designed to slide on a surface while you step or place your hands on them. They create instability which forces intricate muscles that act as synergists and stabilizers to stabilize you.

For example, below is a video of me performing a lunge on the Heroboard, in this variation there are two forces I am opposing:

- The front foot : I am pushing with the front-foot to drive my centre of mass up

- The back foot : I am pushing downwards and forwards with my back foot to assist in driving my centre of mass forward and up.

In a normal lunge, my back foot isn’t doing this extra bit. By theory, this additional force my back foot is applying to the ground will activate certain muscle groups that would be non-existent in a normal lunge. I can tell you right now, I am feeling the exercise more so in my glutes, lower abdominals, adductors, and hip flexors as well as torching my quadriceps.

These types of training devices are fantastic for strengthening the core and alleviating back pain, a study by Youdas et al. (2008) discovered that the ab-wheel yielded the greatest abdominal activation when comparing an ab-slide exercise to a crunch or leg raise.

When performing an array of gliding exercises as seen in this playlist: https://www.youtube.com/playlist?list=PLGBz_PjlxJtkHlQgx2d2BFg0b1QuB-AaB you are always going to have an additional ‘downwards’ force of pushing the device down to the floor to help it glide smoothly, which will always activate muscles responsible for stabilisation whether it be in the shoulder girdle, lumbopelvic-hip complex, ankles, knees and spine.

That all being said, these types of devices are harder than they look, you need to have a strong foundation in strength already before using them, or they won't be nearly as effective.

References:

Youdas, J.W., Guck, B.R., Hebrink, R.C., Rugotzke, J.D., Madson, T.J. and Hollman, J.H., 2008. An electromyographic analysis of the Ab-Slide exercise, abdominal crunch, supine double leg thrust, and side bridge in healthy young adults: implications for rehabilitation professionals. The Journal of Strength & Conditioning Research, 22(6), pp.1939-1946.

Ring Dips: What, Why, How?

Tue, 24 May 2022 19:22:49 GMT

Ring/Suspension Dips vs Bar Dips?

One reaches a stage in their fitness journey where doing the same thing gets repetitive, boring and stagnant, in these situations in common practice to try something out of the box to ‘shock the system’, for instance you may try to do a dumbbell rack monster drop-set for a DB Chest Press exercise to ‘shock the system’.

Another way (the smarter way) is to try a different method of the exercise, so for deadlifts you could switch to sumo deadlifts or deficit deadlifts or band-resisted deadlifts or trap bar deadlifts… etc.

The usage of suspension straps and gymnastics rings are becoming a common kit in gyms across the world, almost directly correlated with the popularity of crossfit. You’ll never see someone throw on a tight white vest, strap a couple of 10kg iron plates onto a weightlifting belt, jump on a pair of rings and bust out 10-15 dips with poor range of motion and jerking of the torso. Why? Because they’re much much harder.

Suspension straps and ring dips are unique in that they create instability; therefore the movement recruits more muscles to support the body in the movement. I am able to perform 12+ repetitions of tricep dips on a bar with no issue – but as soon as I jumped on the rings for the first time I got pummelled for 1 rep.

The Research

Not much research has gone into the comparison of bar dips to ring dips, however one study by Walker, (2017) compared bar muscle ups with ring muscle ups, the authors found ring muscle ups to be superior in both the pull (pullup) and push (dip) with regards to activation of the upper traps, forearm flexor, triceps brachii and biceps brachii.

These are the following anatomical reasons why:

When the glenohumeral joint is placed in an unstable environment, tricep and bicep activation is enhanced for supporting stabilization.
People catch themselves in deeper ranges of motion when using rings
The elbows are pinned closer to your sides naturally during ring dips

Disclaimer

I am not saying suspension straps/rings are superior to pullup/dip apparatuses, it is all about context. To use suspension straps or rings, you need to have a strong upper body foundation to begin with, or you could find yourself injured extremely quickly because of the unstable nature in which your joints are forced under.

My advice is to get efficient on bodyweight dips first, and then think about investing in some suspension straps or rings.

I personally use the Gripsling raw training straps; https://www.youtube.com/watch?v=wmAJj9lET9s&ab_channel=EliteFitnessPerformance here is a video of me performing dips on them. These are the most versatile training straps on the market, woven with military-grade material you can loop this around anything from a rig to a tree trunk and find no wear and tear.

Reference

Walker, C., 2017. Comparison of Muscle Activity During a Ring Muscle Up and Bar Muscle Up. University of Central Arkansas.

How To Build The Complete Back With Rows

Wed, 18 May 2022 14:44:17 GMT

In a world where everybody is looking for the quickest gains in the shortest period of time it is prudent to; 1) assess the biomechanical effect certain exercises have on our muscles, 2) assess the biomechanical effect certain exercises have on our spine.

In kinder words, let’s see how exercises effect our gains and likelihood of overloading the spine. The three exercises we will examine are:

1) Inverted Bodyweight Row

2) Bent Over Barbell Row

3) One-Armed Cable Row Split Stance

Results

The inverted rows spare the spine by prompting more neutral spine angles, they also elicit higher muscle activation for the lats and upper back with relatively lower loads on the lumbar spine.

The bent over row challenged the flexion/extension capabilities of the spine far more than the other two exercises, and activation for the lats and upper back was like the inverted row and higher levels of activation was seen in the lumbar spine

The split stance 1 arm cable row produced high compressive forces on the spine because of the co-contraction of both sides of the trunk to maintain neutral spine and avoid twisting and wasn’t as good for back muscle activation than the former two.

Conclusion

Inverted rows elicit the best upper back and lat gains without loading the lumbar spine, however an imbalance of upper back and lumbar spine strength can exasperate lower back issues rather than strengthen the injured or weaker area. Therefore, a appropriate mix of both exercises within a workout program is the best option.

Reference:

Fenwick, C.M., Brown, S.H. and McGill, S.M., 2009. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. The Journal of Strength & Conditioning Research, 23(5), pp.1408-1417.

The Mid-Life Obesity Paradox

Wed, 11 May 2022 19:55:34 GMT

The mid-life obesity crisis

We know a few things about the way nutrition affects our body composition in the 21 ^st century, to lose weight is to achieve a state of caloric deficit through dieting, right? Okay, why doesn’t this calculation apply to everyone? We all know somebody, most likely an older relative, who eats less than the national recommended daily caloric intake but doesn’t look even remotely lean.

Bad habits, habits which are built over years and sometimes decades.

I’m a personal trainer, I have 40+ year old individual come to me with weight loss goals in-front of a lifetime of vitamin/mineral malnourishment and caloric bombardment. It is even harder to explain to them how long and cumbersome the process of achieving such a goal will be. Essentially, their long-term dietary habits has caused metabolic detriment, meaning their metabolism has slowed which means their body doesn’t use energy very well. We are talking about winding your metabolic age back 20-25 years, this is not something that is achieved in months.

One of many things has probably happened during their lifetime and one of them is…

They’ve become insulin resistant

What is insulin resistance?

This is when your body doesn’t utilize energy very well, meaning your muscles and organs don’t take up glucose efficiently and therefore the energy is stored elsewhere in your body (fat stores) to cause weight gain. A high carbohydrate diet is a large indicator of this.

What is the cause of this?

Depending on where you are in the globe your reasons for developing diabetes and obesity may be different. Studies have found that in western countries (USA, UK, Europe) causes are linked to increased accessibility to fast foods, sugary foods and lack of activity. Whereas in developing Asian countries such as Afghanistan, Pakistan and India, causes are linked to a lack of nutritional education and inaccessibility to foods higher in protein and monounsaturated fatty acids in rural areas.

A study by Burden et al. found a higher carbohydrate content in an Asian meal than a European meal. Additionally, in the UK, a typical Asian vegetarian diet induced a prolonged rise of mean plasma glucose levels after meal consumption in comparison to a European diet.

I am not crapping on Asian people, but let’s just focus on them for a bit. It’s no doubt the Continental Asian diet in India and Pakistan is high in carbohydrates and lacking in greens and proteins, and if there are greens it is drenched in an oil laden high in saturated/transaturated fats. These dietary habits are bought over across oceans to the USA, and UK etc.

Genetics

Some research has gone into maternal diets and its relationship to insulin in the offspring, studies have discovered that vitamins and minerals in pregnant Asian Indian women in the UK are lower than pregnant European women, most namely the vitamin B12. Lower levels of b12 predicted higher levels of insulin resistance in the offspring.

Foods high in B12 are tuna, red meat, eggs, liver, salmon, yoghurts, and fortified cereals. These are uncommon foods within the Asian culture especially vegetarian Asians and suggests maternal nutrition during pregnancy has affected foetal growth, body composition and disease risk in adulthood.

How to fix this? (naturally)

- Strength training

- Consumption of foods higher in monounsaturated fats than saturated fats

- Consumption of foods higher in protein

- Consumption of foods rich in vitamins and mineral such as dark greens

- Water intake of 3L per day

- Increasing daily activity

- Reducing alcohol intake

- Reducing sugar intake

- Consuming a low carbohydrate meal at dinner

References

Burden, M.L., Samanta, A., Spalding, D. and Burden, A.C., 1994. A comparison of the glycaemic and insulinaemic effects of an Asian and a European meal. Practical Diabetes International, 11(5), pp.208-211.

Misra, A., Khurana, L., Isharwal, S. and Bhardwaj, S., 2008. South Asian diets and insulin resistance. British Journal of Nutrition, 101(4), pp.465-473.

Sachdev, H.S., Fall, C.H., Osmond, C., Lakshmy, R., Dey Biswas, S.K., Leary, S.D., Reddy, K.S., Barker, D.J. and Bhargava, S.K., 2005. Anthropometric indicators of body composition in young adults: relation to size at birth and serial measurements of body mass index in childhood in the New Delhi birth cohort–. The American journal of clinical nutrition, 82(2), pp.456-466.

Yajnik, C.S., Deshpande, S.S., Jackson, A.A., Refsum, H., Rao, S., Fisher, D.J., Bhat, D.S., Naik, S.S., Coyaji, K.J., Joglekar, C.V. and Joshi, N., 2008. Vitamin B12 and folate concentrations during pregnancy and insulin resistance in the offspring: the Pune Maternal Nutrition Study. Diabetologia, 51(1), pp.29-38.

The Effect of Body Position on Muscle Activity

Fri, 29 Apr 2022 18:30:52 GMT

Seated, or Standing? Barbells, or Dumbbells? Where in this complex paradigm do you get the most benefit in terms of muscle activation?

Instability in resistance training is suggested to enhance the stress on the neuromuscular system compared to traditional resistance training methods, muscle activity in unstable versus more stable exercises is reported to be higher, similar and lower depending on the exercises and muscles examined by many studies.

A study carried out by Saeterbakken and Fimland, (2013) compared the muscle activation patterns in barbell and dumbbell shoulder presses performed seated and standing.

Here are the results

Deltoids:

- Standing was significantly superior for deltoid activation in all 3 heads in barbells and dumbbells

- Dumbbells were significantly superior for anterior and medial deltoid activation

Triceps:

- No significant difference in seated vs standing exercises for tricep activation

- Standing Barbell was significantly superior for tricep activation in Shoulder Pressing exercises

Conclusion

In conclusion, for the deltoids, the use of standing instead of seated body positioning increased muscle activation, as did dumbbells instead of barbells. Combining both standing and dumbbells demonstrated the highest muscular activity of the deltoids.

Other facts

Interestingly, muscle activity for the posterior deltoids was elevated in standing against seated. This could be because during standing presses, postural movements occur in the sagittal plane, which is not the case for seated presses with a backrest

Tricep activation was better in barbells, owing to the fact when you extend your arms during dumbbell exercises, results in moving the dumbbell further away from the shoulders in a horizontal position, but with a barbell both arms are locked in position and the load does not move further sideways from the shoulders.

Reference:

Saeterbakken, A.H. and Fimland, M.S., 2013. Effects of body position and loading modality on muscle activity and strength in shoulder presses. The Journal of Strength & Conditioning Research, 27(7), pp.1824-1831.

L-CARNITINE AS A FAT BURNER: TRUE OR FALSE?

Fri, 22 Apr 2022 16:32:10 GMT

What is L-Carnitine?

L carnitine is a compound naturally produced in our body and is involved in energy metabolism, by transporting long-chain fatty acids into mitochondrial cells in our muscles for energy production.

Because of its role in energy metabolism, it has been on retail shelves for many decades promoted as a ‘fat burner’’. This supplement is most popular in gyms as bodybuilders and fitness enthusiasts worldwide try to get a leaner and more ‘toned’ look coming towards the summer.

What is the theory?

Owing to the metabolic duties of L-carnitine stated above, the general advice from your average gym-joe is to consume 12g of L-carnitine a day, over 2-3 doses, combined with a vigorous resistance training protocol and low carbohydrate diet.

I tried it out, and it worked Jay!

Yes, if you did exactly as our famed gym joe told you then well done! He gave you good advice, but did you lose weight BECAUSE of L-carnitine? or was it because of the low-carbohydrate diet and intense training sessions?

Theoretically, if I combine a vigorous training program with a low-carbohydrate diet and have malt-vinegar with my coffee every morning, can I go out and preach how malt vinegar with coffee is God’s secret to fat loss?

My question is...

What does the research say?

Despite widespread interest among the fitness community to use L-carnitine for improvement of exercise performance and/or bodyfat percentages, there is a narrow array of research studies assessing the long-term effects of L-carnitine whilst controlling for diet and exercise. The research that does consider these factors, prohibits any substantial conclusion from being met regarding the positive effects of L-carnitine in exercise.

So what now?

Stop believing what person X tells you, do the research yourself through scientific studies found on Google Scholar or PubMed and find out, and if there’s a clear lack of research then you ask yourself, “If there’s no research, how does X know that this works?”

Alternatively, email Jay at elitefitnessperformanceuk@gmail.com for any fitness/health-related questions and he will definitely give you an honest and proof guided opinion.

WHAT IS THE KBOX?

Mon, 11 Apr 2022 19:29:12 GMT

Strength and power development are abilities important for athletic performance in almost all sports, likewise, it is important for the average gym-goer in the realms of ‘personal bests’ and lean muscle mass gain. Generally, people use resistance training with a weights and plate stack to improve these qualities.

Why not try something different?

Flywheel training utilises the kinetic energy transferred to a flywheel to create an interial moment (force). This allows for eccentric overload and variable resistance throughout the movement.

What is the KBOX?

It is a form of flywheel training, in essence, it works by placing one or more flywheels on a rotating shaft which is connected to a strap. The strap connects you to a harness or handle which you wear or hold, when you apply force the strap, it spins the shaft, consequently spinning the flywheel, the flywheel catches the strap and pulls back down with equal energy.

The flywheels come at different diameters and therefore masses, the bigger the flywheel, the larger the mass. To rotate or move more mass, you need to apply more force and the same goes true for stopping that rotating mass for the eccentric.

With the KBOX, every rep is a MAX-EFFORT REP, unlike with a barbell or dumbbell where only the final 1-2 reps is a maximum effort.

How else is it different to a barbell or dumbbell?

It provides superior eccentric forces by utilizing high-velocity eccentric overload, so you know how you ‘go down slowly’ during your squats and bench presses like Arnold? With the KBOX, you go down fast, but you have no choice in the matter because the rotating flywheels PULL you down forcefully.

The learning curve

This device works best for people who have dialled in their mind-muscle connection through years of training, you essentially need to let the muscles do the work on the eccentric and brace your core, rather than to give in and let the flywheel pull you all the way down.

What do the studies say?

A recent systematic review by Allen et al. (2021) looked at the physical effects of flywheel training on football players, the results are near-unanimous in reporting that you can improve muscular strength, power, vertical jump weight and quickness with flywheel training. It is picking up ground in the sports science sector because flywheel protocols involve lower volume and training frequency which is particularly attractive for time-stricken athletes, parents, entrepreneurs, young career-starters etc etc.

My experience with it

Personally, I made one of the best investments of my life, I had been able to squat 100kg’s for the first time since my lower back injury, I have seen noticeable muscle size increase in the lower body in particular using the KBOX Exxentric in such a short period of time. Most importantly, I am injury free.

HOW YOU ARE NEGLECTING YOUR HAMSTRINGS

Mon, 04 Apr 2022 17:32:35 GMT

Hamstring injuries are one of the most prevalent injuries across sports, representing between 12-24% of all athletic injuries, especially in European, American football and Sprinting, hence developing these muscles through targeted exercise is generally an important goal of strength and conditioning.

These muscles are a complex of 3 posterior lower-body muscles (biceps femoris, semitendinosus and semimembranosus, Figure 1) that serve as primary extensors of the hip and flexors of the knee. For simplification, lets split these muscle groups into 2 categories: BF (biceps femoris) and SM (semitendinosus + semimembranosus).

BF is crucial, because not only does it displace the most force of the 3 but acts as a shock absorber and driver in high-exertion activities, such as sprints. Exercises which focus on BP are lying leg curls, romanian deadlifts, and glute bridge sliding variations.

SM are more like ‘supporters’ of BF, therefore one could conclude that imbalance in the hamstring would increase the prevalence of injury and a decrease in performance. Exercises which focus on SM are Nordic curls, glute-ham raises and glute bridge slider variations. A famous man (myself) once proclaimed that “your body is like a chain, any weakness in this chain and a fault in the form of an injury will be exposed”.

Must do exercise for athletes, fitness enthusiasts at all levels?

Nordic Curls: with the feet anchored to the floor, hips at 0° flexion and a pushup to include a concentric phase, as shown in the video below. This exercise has consistently been shown to be a career-saver amongst athletes and fitness enthusiasts.

https://www.youtube.com/watch?v=cNBate8f9js

A popular exercise which is not-so-good (according to research)

Stiff-legged deadlifts, especially their unilateral cousins. Whilst these are effective for the glutes (especially when using an eccentric-isometric tempo), they consistently exhibit low muscle activation patterns in studies (Schoenfeld et al. 2015; Tsakalis et al. 2015; Guruhan et al. 2020)

Here are a few other effective hamstring exercises with exception to the lying leg curl..

https://www.youtube.com/watch?v=MJuTRdqnbLw&ab_channel=EliteFitnessPerformance

https://www.youtube.com/watch?v=xgSK7lXeG98&ab_channel=EliteFitnessPerformance

References:

Guruhan, S., Kafa, N., Ecemis, Z.B. and Guzel, N.A., 2021. Muscle activation differences during eccentric hamstring exercises. Sports Health, 13(2), pp.181-186.
Prince, C., Morin, J.B., Mendiguchia, J., Lahti, J., Guex, K., Edouard, P. and Samozino, P., 2021. Sprint specificity of isolated hamstring-strengthening exercises in terms of muscle activity and force production. Frontiers in sports and active living, 2, p.211.
Tsaklis, P., Malliaropoulos, N., Mendiguchia, J., Korakakis, V., Tsapralis, K., Pyne, D. and Malliaras, P., 2015. Muscle and intensity based hamstring exercise classification in elite female track and field athletes: implications for exercise selection during rehabilitation. Open access journal of sports medicine, 6, p.209.
Schoenfeld, B.J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J.M., Kolber, M.J. and Peterson, M.D., 2015. Regional differences in muscle activation during hamstrings exercise. The Journal of strength & conditioning research, 29(1), pp.159-164.
McAllister, M.J., Hammond, K.G., Schilling, B.K., Ferreria, L.C., Reed, J.P. and Weiss, L.W., 2014. Muscle activation during various hamstring exercises. The Journal of Strength & Conditioning Research, 28(6), pp.1573-1580.
van den Tillaar, R., Solheim, J.A.B. and Bencke, J., 2017. Comparison of hamstring muscle activation during high-speed running and various hamstring strengthening exercises. International journal of sports physical therapy, 12(5), p.718.

THE SIX PACK JOURNEY: HOW?

Sun, 20 Mar 2022 13:40:28 GMT

THE SIX PACK JOURNEY: HOW?

The hard truth on getting a six pack:

You need to starve yourself

I don’t mean you have to go full Christian Bale in 2003 preparing for his role in The Machinist. What I mean is, at times when you know you have ate your daily deficit calories, and you are craving that tub of peanut butter or humous etc, you need to avoid it and go to bed with a stomach rumbling.

Steps, Steps, Steps

If you have great dietary discipline and metabolism, you probably won’t need to do this as frequently as others, but going for multiple leisure walks throughout the day is really going to help your body digest the food you just ate and expend that extra bit of energy to help you reach that deficit. The Coronavirus pandemic in 2020 forced people to go out for walks, to avoid boredom that’s what I did almost every evening after my morning park HIIT workouts: Surprisingly, this was the most effective recipe for myself in shredding that fat.

FOUR NEW WAYS TO SQUAT

Sun, 20 Mar 2022 12:38:31 GMT

FOUR NEW WAYS TO SQUAT

Back Squats, Goblet Squats, Front Squats, Zercher Squats, Split Squats: these are all staple exercises in lower body strength and hypertrophy. But eventually, you can hit a plateau or lose interest through boredom. If you are an experienced lifter and like to challenge yourself with new variations, here are 4 new ways to squat:

The Hanging Plate Technique

In its most raw form, it is called a Koji Squat, which is an exercise which requires the lifter to control the weight against chaotic forces caused by the perturbating plates, this forces you to nail down you form because it is harder to stabilize.

An example is shown here: https://www.youtube.com/watch?v=KSeCbzt-g_I

Offset Loading

This is asymmetrically loading the bar, so there is more weight on one side than the other, you will need to pull the bar tight to avoid tilting, and it eliminates symmetry issues as it forces the weaker side to catch up to the stronger side.

An example is shown here: https://www.youtube.com/watch?v=-lT4_xkdTzY

Eccentric Accentuated Squat

This method involves loading the weight on one leg for the eccentric, then loading on both legs for the concentric. This technique is beneficial for strength and performance because of two factors: the eccentric component and the unilateral component. Unilateral lower body exercise have consistently been shown to be superior for lower body development, and eccentric methods of strength training have shown to be beneficial for strength and hypertrophy.

An example is shown here: https://www.youtube.com/watch?v=FPeXWM1009I

Chained Squat

If I can personally give my opinion, there is no safer or effective method of performing squats than adding chains on either end of the barbell, it matches the strength curve of the exercise meaning: at the lowest position of a squat, you are at your anatomically weakest, and strongest at the top, chains allow you to mirror this curve, in doing so, you reduce the likelihood of injury and increase force production thereby strength in this movement.

An example is here: https://www.youtube.com/watch?v=Twye344FczQ

THE BEST CABLE PULLEY EXERCISE

Sun, 20 Mar 2022 12:37:25 GMT

THE BEST CABLE PULLEY EXERCISE

The Cable Pulley Machine is probably the most versatile piece of equipment in a gym, at the same time it’s also the most popular after the Lat Pulldown machine at any given moment, whether you are a gym member or employee you’re probably aware that they are prone to being out of order and in use for 10 sets of chest flyes by a group of 5 teenagers.

Besides the obvious benefit and luxury of having your own equipment, your own system has a unique use:

https://www.youtube.com/watch?v=yv5BwUIdNeQ

In this video I am placing two 5 kg DB's on the weight stack on the eccentric phase of the exercise, the reason is because your muscles are about 20-25% stronger on the eccentric than concentric, this is generally why old-school bodybuilders began doing 'slow eccentrics' as they believed it maximized muscular hypertrophy, this applies the same principle with more effect.

Health and Fitness in London

The benefits of skipping breakfast

Is Breakfast Truly the Most Important Meal of the Day?

The Breakfast Myth: Science vs. Belief

When Skipping Breakfast Works

Fat Loss and Calorie Control

Potential Health Benefits of Skipping Breakfast

The Bottom Line: What Should You Do?

6 healthy breakfast ideas to start your day

6 High-Protein Breakfast Ideas to Fuel Your Morning

1. Scrambled Eggs with Spinach and Feta

2. Greek Yogurt with Protein-Packed Toppings

3. Protein-Packed Smoothie

4. Cottage Cheese and Berry Bowl

5. High-Protein Breakfast Burrito

Why fat doesn't care about your feelings

Discover the Benefits of Pilates: Strength, Flexibility, and Mindfulness

Discover the Benefits of Pilates: Strength, Flexibility, and Mindfulness

Understanding Pilates

Benefits: 5 Reasons to Add It to Your Workout Routine

Relieves Tension in Shoulders, Back, and Legs

Boosts Your Body's Natural Fat-Burning Ability

Great for Cross Training and Injury Prevention

Promotes Mindfulness and Body Awareness

All You Need is a Mat

Looking for 121 Pilates training in London, click here !

5 ways to stay in shape all summer

5 ways to stay in shape for the summer

Prioritize wholefoods

Stay Hydrated

﻿

Train HARD

Rest when needed

Keep up with HIIT

Im working out regularly, but im not losing weight?

Are you really in a calorie deficit?

Are you moving less outside the gym?

Are you eating more without knowing?

In summary:

How to stay on track with your body transformation on holiday

Maintain Your Transformation Goals While Enjoying Holidays

Prioritize Planning for Success

Embrace Flexible Eating

Incorporate Active Holiday Traditions

Stay Hydrated

Get Creative with Workouts

Example Hotel Room Workout

Warm-Up

Circuit Workout

Cool Down

Focus on Balance, Not Perfection

Here's why training with a partner is a mistake

Why skipping breakfast might actually be good for you

Why Skipping Breakfast Might Actually Be Good For You

Burning More Fat and Boosting Metabolism

Improving Blood Sugar Control

Keeping Your Brain Sharp

Being More Mindful About Eating

In Conclusion

The mantra of "doing it tomorrow"

Unlocking Your Fitness Potential: The Impact of Procrastination on Health and Fitness Goals

What Is a Mantra?

The Coach Within

The Mantras

You've been hitting the gym consistently, but you're not losing weight?

Understanding The Disconnect Between Exercise and Weight Loss

Are you truly in a caloric deficit?

You're not doing the right things

How to consider non-exercise activity levels

Are you consuming more calories than you think?

Conclusion

What Asian Parents Can Do To Stop Child Obesity

No emphasis on physical activity

Unbalanced diet

The real cause of obesity in children

5 Quick Tips Men Over 40s Need To Build Strength and Lose Weight

Five Quick Tips Men Over 40s Need For Strength and Weight Loss

1) Resistance Training

2) Protein-Rich Diet

3) High Intensity Interval Training (HIIT)