Yearly Archives: 2014

May 16, 2014

BEAT STRESS.

Beat_Stress

We all feel the pressure from time to time, but if you feel as though your stress levels are going into overdrive – and causing you to eat all the wrong things – it’s time to take some action!

Exercise can be a massive de-stressor after a hard day in the office or a busy day with the kids.

What you eat also plays a major factor in how you feel from morning to night.

Try out the following calming foods below to ward off stress.

  1. Nuts – munching on a handful of raw nuts every day helps to regulate magnesium levels, which is important for keeping stress levels low.
  2. Brown rice – complex carbohydrate foods, such as brown rice and pasta, help to raise levels of the happiness hormone serotonin, which boosts your mood.
  3. Oily fish – oily fish, such as salmon and trout, is rich in omega-3 essential fatty acids, which keep brain cells firing on all cylinders so you can deal with your stress symptoms effectively.
  4. Chocolate – a couple of squares of the sweet stuff help to produce those all-important endorphins. But aim for dark chocolate with no less than 70% cocoa solids and, remember, everything in moderation!
  5. Turkey ­­– turkey contains the amino acid tryptophan, which helps to produce the happy, feel-good hormone serotonin.
  6. Green tea – green tea is a source of the amino acid L-theanine, which acts as a relaxant.
  7. Blueberries – a good source of the antioxidant anthocyanin, blueberries help to lower your blood pressure – which can rise thanks to high cortisol levels.
  8. Garlic – our immune systems often bear the brunt of our stress, so make sure you’re fighting fit with garlic, which contains an immunity boosting compound called allicin.
May 9, 2014

IF I WORKOUT REGULARLY I CAN EAT WHAT I LIKE, RIGHT?

Over-eat

WRONG!

In order to lose weight and maintain general health and fitness, you must integrate healthy foods into your lifestyle in addition to your training regime.

It is not possible to out-train a bad diet ­– eating unhealthy, processed foods after a workout will counter the good work you put into your training, and can even cause you to overeat and gain weight.

By all means allow yourself the odd treat, but do not reward your hard efforts with unhealthy foods.

May 1, 2014

DID YOU KNOW…?

Porridge

23% of Brits eat porridge almost daily!

It’s not just a delicious way to start the day – a bowl keeps you fuller for longer and provides an excellent dose of fibre.

So why not try a bowl of the good stuff for your next breakfast. Add honey, chopped fruit or nuts for an extra delicious taste.

April 24, 2014

TOO BUSY TO MEDITATE?

Mediation

Try these three easy mindfulness exercises that fit seamlessly into a hectic day.

At work
Pause between your tasks, taking 15 seconds to a couple of minutes to sit comfortably, breather deeply and observe how your body feels. It’s a simple way to refresh your mind.

At home
Pay attention as you brush your teeth or take a shower. Focus on the feeling of brushing each tooth or the sensation of the warm water on your skin, rather than simply going through the same old motions.

Out and about
Walk with purpose and attention, noticing the environment around you, the fall of your feet on the ground and your thoughts as you stride.

April 18, 2014

RUNNING: SUCCESS SECRETS.

Trainers

Reap more running rewards with these top training tips:

Be consistent – it might take weeks, months or years, but regular training will eventually produce the results you are after.

Find a suitable routine – get a good running plan from an expert and stick to it.

Have fun – if running feels like a chore, you won’t want to do it. Make it social and fun.

Vary your runs – to stay motivated, mix up your training. Do long and short runs, on and off road, and throw in some hill sprints!

Go for a goal – set yourself a goal that excites you, challenges you and that you truly want to achieve.

April 11, 2014

GO SLOW.

Slow_Weights

Thought doing weights was a simple as lifting and lowering with the correct form? Think again!

The speed at which you contract into a move and release out of it – the tempo – seriously affects what you get out of it, even when it comes to body weight exercises.

Slower movements with weight allow all portions of the muscle to be activated, loading the muscle with more resistance and making it stronger.

For best results, use a slow and controlled tempo for the eccentric movement – that’s the lowering of the weight – and an explosive tempo for the concentric part of the movement – the phase where you’re contracting.

April 4, 2014

MIND OVER MATTER.

Mind

Your body is a slave to your mind. Whatever your body does, it does because the mind commands it.

However, we still don’t use our muscles to their fullest potential because we’re generally unable to activate them to this extent.

When you’re doing exercises, try to focus on contracting and controlling the muscles you’re working to create a greater connection between your body and mind.

March 28, 2014

GET DYNAMIC.

Dynamic

A dynamic warm-up is much more efficient at preparing your body for a workout, as well as preventing injury.

Dynamic stretching sends blood to your muscles without inhibiting their strength. It allows the muscle to stretch through its full range of motion without holding the stretch point too long.

Static stretches, which hold the stretch point for longer, promote relaxation. Try some dynamic stretches that replicate the movements you’ll be making in your workout. For example, think high-knee marches before a run.

March 21, 2014

WHY US PERSONAL TRAINERS ARE ALWAYS REMINDING YOU TO ‘KEEP THE CORE ENGAGED’.

Core

Ask any of my clients and they will tell you that I’m constantly reminding them to ‘engage the core muscles’. But what does this really mean and why is it so important?

In order to contract your core muscles, you need to imagine that your belly button is being pulled back towards your spine. This can be a bit difficult to start with, but as you learn the correct technique and as your muscles become stronger, it will soon feel natural.

It is essential that you give your breathing some extra attention too. Efficient breathing helps activate your core and diaphragm, leading to energy flow through the body which affects both muscular endurance and pain tolerance.

By engaging or ‘activating’ your core muscles you allow yourself to be stronger at your weakest point. Engaging the core is fundamental in exercise as it allows your body force to be distributed more efficiently and can even allow you to do more reps and lift more weight.

So next time you exercise make sure you don’t forget to get those deep core muscles involved to get yourself out of the average and into the extraordinary.

March 14, 2014

TOP 3 POST-WORKOUT SNACKS.

Tuna_Sandwich

Make sure you refuel the right way with these healthy snacks:

1. Chocolate milk
Make your own by mixing 1-2 tablespoons of cocoa powder with 250ml milk. Research shows this combination provides better recovery than sports drinks!

2. Tuna or cottage cheese sandwich
Make your sandwich using brown bread for a tasty, wholesome refueling snack.

3. Dried fruit and nuts
A handful of this delicious mix offers a good dose of vitamins, minerals and antioxidants.