On a pleasant weekday evening, Mrs K and I can often be seen stepping out for a walk around our local neighbourhood. Its always a good opportunity to get out from in front of the television and stretch our legs.
However, those that claim that going for a walk counts as exercise should really think again.
Government guidelines suggest that in order to maintain good health you should take 30minutes of moderate exercise 5 days per week. However, a study in the journal Preventative Health has described this as ‘misleading’.
The lead author, Dr. Gary O’Donovan claims "It's extremely worrying that British adults now believe that a brief stroll and a bit of gardening is enough to make them fit and healthy".
"Brisk walking offers some health benefits, but jogging, running and other vigorous activities offer maximal protection from disease."
I prosper this information not to prevent you stretching your legs of an evening, but so that you’re aware. It is vigorous activity that is most effective improving health and averting dieses not light.
The most positive aspect of this is that the more vigorous the activity the shorter the duration needs to be. By working vigorously for 20minutes three or four times per week, you will most likely become fitter and healthier and burn more body-fat.
Thursday, 28 May 2009
Tuesday, 26 May 2009
Gym Etiquette and Expert Tuition
Training at David Lloyd in Woking this morning, it really did dawn on me quite how bad commercial gyms are.
A couple of weeks ago the sports manager, (whatever the hell that is?), ventured out of his office on a quiet Sunday evening to ask myself, and my training partner Tom, to put our shoes on whilst using the squat rack for safety reasons. After highlighting the absence of protection an Adidas training shoes offers to a falling 20kg weight plate and the biomechanical reasons for not wearing ones shoes whilst squatting, said manager, made a passing comment with regard to gym etiquette as he went back to his office to shuffle papers.
On the occasion aforementioned there were only myself, Tom and another friend of mine Scott training in the gym. This morning on arrival at David Lloyd, Tom and myself were greeted at the gym with what looked like a scene from a BT phone in. I think one out of three people present were on the phone at some point. Both Tom and myself remarked as to where the sports manager was to enforce gym etiquette this morning!
As you would expect it is not unusual for me to see some horrible sights in the gym. I respect the gym manager for encouraging gym etiquette (all be it misplaced!). I don’t suppose two guys lifting heavy weights properly are the easiest to approach – but when it gets busy he was nowhere to be seen.
Now far from me to criticise my fellow users, as I don’t know exactly what they were training for. However, after casting my expert eye over them I think many were training for backache, boredom and pulled muscles (due to bad form!).
I thought when you pay £77 per month to use a facility they would at least show you what to do and keep an eye on you to check you were able to use it safely.
It begs the question why fill gyms with treadmills? In short because they are idiot proof. It takes very little skill to operate that machinery and once you’re on there, there is very little that goes wrong.
To teach a person to lift weights takes time and effort – clearly none of which had been applied.
They are clearly more interested in enforcing unnecessary rules, than investing in its patrons.
This obviously sets up a number of business opportunities for me…
Firstly, when the guys who have been badly advised hurt themselves training badly they will need my sports massage therapy to get them right.
Secondly, when they get fed up with not achieving their goals as they are not training effectively perhaps they could consult me to write them a program.
And finally, when the people on the treadmill realise that continuous steady state cardio will not help them achieve their dream figure. Perhaps they will give me a call, and I can do as I do with everyone else, and coach them through the right movement patterns to achieve their desired results.
With this in mind, who do you know that wants to change body shape by the summer? Who do you know who is bored of the treadmill? And whom do you know who wants proper direction in all aspects of health and fitness including exercise, nutrition and lifestyle coaching?
I am not criticising David Lloyd in particular. I have trained at LA Fitness, Woking Leisure Centre, Fitness First and David Lloyd is the best of a bad bunch. However, if you want real results consult a real professional. Refer me today and do your friends a favour.
A couple of weeks ago the sports manager, (whatever the hell that is?), ventured out of his office on a quiet Sunday evening to ask myself, and my training partner Tom, to put our shoes on whilst using the squat rack for safety reasons. After highlighting the absence of protection an Adidas training shoes offers to a falling 20kg weight plate and the biomechanical reasons for not wearing ones shoes whilst squatting, said manager, made a passing comment with regard to gym etiquette as he went back to his office to shuffle papers.
On the occasion aforementioned there were only myself, Tom and another friend of mine Scott training in the gym. This morning on arrival at David Lloyd, Tom and myself were greeted at the gym with what looked like a scene from a BT phone in. I think one out of three people present were on the phone at some point. Both Tom and myself remarked as to where the sports manager was to enforce gym etiquette this morning!
As you would expect it is not unusual for me to see some horrible sights in the gym. I respect the gym manager for encouraging gym etiquette (all be it misplaced!). I don’t suppose two guys lifting heavy weights properly are the easiest to approach – but when it gets busy he was nowhere to be seen.
Now far from me to criticise my fellow users, as I don’t know exactly what they were training for. However, after casting my expert eye over them I think many were training for backache, boredom and pulled muscles (due to bad form!).
I thought when you pay £77 per month to use a facility they would at least show you what to do and keep an eye on you to check you were able to use it safely.
It begs the question why fill gyms with treadmills? In short because they are idiot proof. It takes very little skill to operate that machinery and once you’re on there, there is very little that goes wrong.
To teach a person to lift weights takes time and effort – clearly none of which had been applied.
They are clearly more interested in enforcing unnecessary rules, than investing in its patrons.
This obviously sets up a number of business opportunities for me…
Firstly, when the guys who have been badly advised hurt themselves training badly they will need my sports massage therapy to get them right.
Secondly, when they get fed up with not achieving their goals as they are not training effectively perhaps they could consult me to write them a program.
And finally, when the people on the treadmill realise that continuous steady state cardio will not help them achieve their dream figure. Perhaps they will give me a call, and I can do as I do with everyone else, and coach them through the right movement patterns to achieve their desired results.
With this in mind, who do you know that wants to change body shape by the summer? Who do you know who is bored of the treadmill? And whom do you know who wants proper direction in all aspects of health and fitness including exercise, nutrition and lifestyle coaching?
I am not criticising David Lloyd in particular. I have trained at LA Fitness, Woking Leisure Centre, Fitness First and David Lloyd is the best of a bad bunch. However, if you want real results consult a real professional. Refer me today and do your friends a favour.
Friday, 22 May 2009
A glass of the good stuff?
Are you drinking enough?
Water that is?!
Water has many important functions within the human body. Primarily water will maintain a stable environment inside and around our cells. Drinking adequate amounts of water will allow your body to process and eliminate toxins therefore creating a healthy body.
It’s widely reported that 75% of a person’s body should be composed of water. It is for this reason that measuring a persons weight alone can be such a fickle measure.
Another thing to consider when drinking water is how clean our water is. Although two-thirds of the Earths surface is covered in water, only 3% of that is fresh enough to drink. Of that 3% only 1% is accessible to humans. According to the US Environmental Protection Agency there are over 700 pollutants that regularly occur in drinking water. Don’t think living in England makes us different. Three hundred million gallons of raw or untreated sewage is dumped of our coastline each day. I haven’t even mentioned fluoridation yet!
So the common question I get asked everyday is how much should I drink? For this I recommend a simple equation. Simply calculate your bodyweight (in kg) x 0.33 = how much you should drink everyday. For most it is about 2litres.
Do teas and coffees count? No. We’re designed to consume water and nothing else. As an alternative to water a mug of peppermint or nettle tea can be quite satisfying but other than that water is recommended.
So my recommendation for you today is to invest in a good quality source of water (Evian, Volvic or Vittel) and just like an Olympic runner, employ a hydration strategy. Drink a glass every waking hour or hour and a half. If you find yourself running back and forth to the toilet add a small pinch of sea salt to your bottle.
Let me know how you feel.
Water that is?!
Water has many important functions within the human body. Primarily water will maintain a stable environment inside and around our cells. Drinking adequate amounts of water will allow your body to process and eliminate toxins therefore creating a healthy body.
It’s widely reported that 75% of a person’s body should be composed of water. It is for this reason that measuring a persons weight alone can be such a fickle measure.
Another thing to consider when drinking water is how clean our water is. Although two-thirds of the Earths surface is covered in water, only 3% of that is fresh enough to drink. Of that 3% only 1% is accessible to humans. According to the US Environmental Protection Agency there are over 700 pollutants that regularly occur in drinking water. Don’t think living in England makes us different. Three hundred million gallons of raw or untreated sewage is dumped of our coastline each day. I haven’t even mentioned fluoridation yet!
So the common question I get asked everyday is how much should I drink? For this I recommend a simple equation. Simply calculate your bodyweight (in kg) x 0.33 = how much you should drink everyday. For most it is about 2litres.
Do teas and coffees count? No. We’re designed to consume water and nothing else. As an alternative to water a mug of peppermint or nettle tea can be quite satisfying but other than that water is recommended.
So my recommendation for you today is to invest in a good quality source of water (Evian, Volvic or Vittel) and just like an Olympic runner, employ a hydration strategy. Drink a glass every waking hour or hour and a half. If you find yourself running back and forth to the toilet add a small pinch of sea salt to your bottle.
Let me know how you feel.
Thursday, 21 May 2009
Fiennes climbs to Everest summit
This morning I was really pleased to read that, after failing at his two previous attempts, Sir Ranulph Fiennes had made it to the summit of Mount Everest.
At the ripe old age of 65, Ran became the first man to cross both the planets poles and scale the world’s highest peak. Quite an achievement considering he is old enough to draw his pension!
Its efforts like this that put everything in perspective.
Many people I meet have consigned themselves to old age. They say I’m past it or I’m too old for all that…
Sir Ranulph Fiennes achievements are even more impressive when you think that in 2003 he suffered a heart attack and had to have a triple heart bypass.
From all that I have read it is motivation that wanes before the body gives way. People tend to stop moving, which leads muscles to atrophy and various joints disorders.
I appreciate that Ran has always showed excessive feats are possible – but all over the world you can see similar equally impressive efforts regardless of age.
At the ripe old age of 65, Ran became the first man to cross both the planets poles and scale the world’s highest peak. Quite an achievement considering he is old enough to draw his pension!
Its efforts like this that put everything in perspective.
Many people I meet have consigned themselves to old age. They say I’m past it or I’m too old for all that…
Sir Ranulph Fiennes achievements are even more impressive when you think that in 2003 he suffered a heart attack and had to have a triple heart bypass.
From all that I have read it is motivation that wanes before the body gives way. People tend to stop moving, which leads muscles to atrophy and various joints disorders.
I appreciate that Ran has always showed excessive feats are possible – but all over the world you can see similar equally impressive efforts regardless of age.
Have a think about any adventurous ambitions that you may have. Access to remote parts of the world is a lot easier these days. I will help you get fit enough. You just need to supply the ambition…
Wednesday, 20 May 2009
Warning: Training with Steve may make you fitter!
It has become obligatory for everything to carry a legal disclaimer these days.
You’ve read them: “The following material is not intended as a substitute for the advice of a physician…” And they go on to recommend that you consult a doctor before embarking on whatever is being offered. They inevitably conclude with the producer disclaiming any legal responsibility for adverse consequences.
When reading through the book ‘Pain Free: A Revolutionary Method For Stopping Chronic Pain’, I noticed, the author, Peter Egoscue wrote the following…
“As I did in my first book, I will again urge the reasons who feel they need the disclaimer’s protection and counsel to close these covers and leave the pages unread. My working principle an author and exercise therapist is that the most important consultation is the one a person has with him- or herself. Health care starts with personal responsibility. Any disclaimer that suggests otherwise does a great disservice.”
I don’t think anyone could have made the point any finer.
Not all companies take the same approach. Searching the Internet I came across some brilliant ones…
On Tesco's Tiramisu dessert (printed on bottom) -- "Do not turn upside down."
On Sainsbury's peanuts -- "Warning: contains nuts."
On Marks &Spencer Bread Pudding -- "Product will be hot after heating."
On a bar of Dial soap -- "Directions: Use like regular soap."
On some Swanson frozen dinners -- "Serving suggestion: Defrost."
On packaging for a Rowenta iron -- "Do not iron clothes on body."
On Nytol Sleep Aid -- "Warning: May cause drowsiness."
On an American Airlines packet of nuts -- "Instructions: Open packet, eat nuts."
On a child's Superman costume -- "Wearing of this garment does not enable you to fly."
These are hilarious. Any you find please let me know.
You’ve read them: “The following material is not intended as a substitute for the advice of a physician…” And they go on to recommend that you consult a doctor before embarking on whatever is being offered. They inevitably conclude with the producer disclaiming any legal responsibility for adverse consequences.
When reading through the book ‘Pain Free: A Revolutionary Method For Stopping Chronic Pain’, I noticed, the author, Peter Egoscue wrote the following…
“As I did in my first book, I will again urge the reasons who feel they need the disclaimer’s protection and counsel to close these covers and leave the pages unread. My working principle an author and exercise therapist is that the most important consultation is the one a person has with him- or herself. Health care starts with personal responsibility. Any disclaimer that suggests otherwise does a great disservice.”
I don’t think anyone could have made the point any finer.
Not all companies take the same approach. Searching the Internet I came across some brilliant ones…
On Tesco's Tiramisu dessert (printed on bottom) -- "Do not turn upside down."
On Sainsbury's peanuts -- "Warning: contains nuts."
On Marks &Spencer Bread Pudding -- "Product will be hot after heating."
On a bar of Dial soap -- "Directions: Use like regular soap."
On some Swanson frozen dinners -- "Serving suggestion: Defrost."
On packaging for a Rowenta iron -- "Do not iron clothes on body."
On Nytol Sleep Aid -- "Warning: May cause drowsiness."
On an American Airlines packet of nuts -- "Instructions: Open packet, eat nuts."
On a child's Superman costume -- "Wearing of this garment does not enable you to fly."
These are hilarious. Any you find please let me know.
Tuesday, 19 May 2009
Will This Sugary Yoghurt Really Improve My Digestion?
Whilst visiting my Nan this weekend I indulged in an Activia yoghurt. After scoffing my face I took a moment to have a look at the label. Whilst being delicious and creamy, it would appear from the ingredients label the yoghurt contains quite a high percentage of sugar.
In my infinite wisdom, I question whether or not the yoghurt does as claimed improve a person’s digestion, and as the heavily endorsed marketing claim claims, give an all-important boost to ones immune system.
In a bid to avoid litigation I will leave it up to you to make up your own mind. However, I will say this. As far as I am aware the presence of sugar raises insulin levels within the blood, which inhibits growth hormone, which in-turn depresses the immune system.
It’s also worth noting that last year lawyers filed a suit against the makers Dannon saying the claims of health benefits dupe consumers. As you would expect Dannon rejected the complaint claiming it had clinical studies to support the claims.
Probiotics are defined as live microorganisms that, in sufficient amounts, confer a health benefit on the host. A growing body of research links probiotics to relief of digestive tract complaints such as irritable bowel syndrome, yeast infections, and diarrhea that results from certain illnesses. The idea behind probiotics is to increase the amount of beneficial bacteria in people’s intestinal tracts as a way to aid digestion, boost the body’s natural defenses and fight off harmful bacteria that can cause health problems.
However, although the scientific evidence shows that probiotics really can help, questions remain about how well that research translates into the real world, where some marketers may add untested amounts of the bacteria to various foods. While there are thousands of different probiotics, only a handful have been tested in clinical trials and been shown to deliver specific health benefits when eaten regularly.
Furthermore, It is also worth noting that according to the American Society for Microbiology “at present, the quality of probiotics available to consumers in food products around the world is unreliable.”
Just as a point of interest, the only clinical studies that Dannon could produce that support their claims were privately funded… by Dannon! Any other evidence in this field in non-conclusive.
I will let you make up your own mind…
In my infinite wisdom, I question whether or not the yoghurt does as claimed improve a person’s digestion, and as the heavily endorsed marketing claim claims, give an all-important boost to ones immune system.
In a bid to avoid litigation I will leave it up to you to make up your own mind. However, I will say this. As far as I am aware the presence of sugar raises insulin levels within the blood, which inhibits growth hormone, which in-turn depresses the immune system.
It’s also worth noting that last year lawyers filed a suit against the makers Dannon saying the claims of health benefits dupe consumers. As you would expect Dannon rejected the complaint claiming it had clinical studies to support the claims.
Probiotics are defined as live microorganisms that, in sufficient amounts, confer a health benefit on the host. A growing body of research links probiotics to relief of digestive tract complaints such as irritable bowel syndrome, yeast infections, and diarrhea that results from certain illnesses. The idea behind probiotics is to increase the amount of beneficial bacteria in people’s intestinal tracts as a way to aid digestion, boost the body’s natural defenses and fight off harmful bacteria that can cause health problems.
However, although the scientific evidence shows that probiotics really can help, questions remain about how well that research translates into the real world, where some marketers may add untested amounts of the bacteria to various foods. While there are thousands of different probiotics, only a handful have been tested in clinical trials and been shown to deliver specific health benefits when eaten regularly.
Furthermore, It is also worth noting that according to the American Society for Microbiology “at present, the quality of probiotics available to consumers in food products around the world is unreliable.”
Just as a point of interest, the only clinical studies that Dannon could produce that support their claims were privately funded… by Dannon! Any other evidence in this field in non-conclusive.
I will let you make up your own mind…
Friday, 15 May 2009
Fit for what you do!
This week has flown by…
After returning from Cyprus last week and after much goading, Helen, my client for over two years now, convinced me to join her at Woking Leisure Centre for a Spinning class.
Anyone who knows me knows that my aerobic capacity is relatively poor. I much prefer sessions of short sharp intense efforts, but needs must, and given that the rugby season is now over I decided to give it a go.
Turning up at the leisure centre was easy. I signed in and paid my money and got on the bike. It’s fair to say that a week in the sun, drinking cocktails and sleeping was not ideal prep for such an ordeal, but given what I put most of my clients through week-to-week, I thought it would be a good way of getting back to it.
Its also fair to say that Helen is fitter than most (I am taking credit for this!), and she has been training hard for a bike ride from London to Paris. She also loves a bit of competition which was going to make it hard work. However, bearing in mind that I am a qualified spinning instructor, I felt I could turn my hand to this.
The class was full – testament to the instructors at Woking Leisure Centre. There were a variety of different ages and abilities, which I was pleased to see as health and fitness is equally important to young and old. The instructor got us started, and its fair to say by the end of the session I was suitably fatigued.
I found the class hard work and by the end had lost the strength in my legs. My point is this you are fit for what you do. For the last four months I have been lifting heavy weights, and aside from playing rugby, have not done any cardiovascular exercise. My fitness is specific to weight lifting and rugby, not 45 minutes cycling uphill.
The class did give me kick up the bottom that I needed, and given that Helen and I are due to be racing round Woking on our bikes the 2nd June for the Woking Tour Series, I will be attending more spinning classes in the future.
This week I also met up Siona Booth. Siona is a personal trainer who works in and around West End. I find it beneficial to meet up with other trainers, as it’s often good to bounce ideas off others within the industry. Siona’s lovely and I look forward to catching up with her again soon.
I also signed up for a fantastic one-day course this weekend in London. The course is called Fat Loss Strategies and is run by a company called Juice Performance. Based on the idea of Biosigniture Modulation, the course will give me greater understanding of the barriers to fat-loss and contributing factors that lead to weight gain.
It is generally considered that you cannot ‘spot reduce’ (take fat from a particular area); however there is now evidence to suggest otherwise. The course will teach me ways in which to access for endocrine imbalance and alter a persons exercise programme, diet and lifestyle to correct it.
This will be great for those clients looking to tone up particular areas of their body – backs of arms, legs or stomach. Perhaps we can make those muffin tops or bingo wings a thing of the past???
Finally, spare a thought for this poor chap sent to me via email. It’s always nice to see someone wearing a hat in the gym do something stupid.
http://www.youtube.com/watch?v=ncK7cgvoEGM
Have a great weekend.
After returning from Cyprus last week and after much goading, Helen, my client for over two years now, convinced me to join her at Woking Leisure Centre for a Spinning class.
Anyone who knows me knows that my aerobic capacity is relatively poor. I much prefer sessions of short sharp intense efforts, but needs must, and given that the rugby season is now over I decided to give it a go.
Turning up at the leisure centre was easy. I signed in and paid my money and got on the bike. It’s fair to say that a week in the sun, drinking cocktails and sleeping was not ideal prep for such an ordeal, but given what I put most of my clients through week-to-week, I thought it would be a good way of getting back to it.
Its also fair to say that Helen is fitter than most (I am taking credit for this!), and she has been training hard for a bike ride from London to Paris. She also loves a bit of competition which was going to make it hard work. However, bearing in mind that I am a qualified spinning instructor, I felt I could turn my hand to this.
The class was full – testament to the instructors at Woking Leisure Centre. There were a variety of different ages and abilities, which I was pleased to see as health and fitness is equally important to young and old. The instructor got us started, and its fair to say by the end of the session I was suitably fatigued.
I found the class hard work and by the end had lost the strength in my legs. My point is this you are fit for what you do. For the last four months I have been lifting heavy weights, and aside from playing rugby, have not done any cardiovascular exercise. My fitness is specific to weight lifting and rugby, not 45 minutes cycling uphill.
The class did give me kick up the bottom that I needed, and given that Helen and I are due to be racing round Woking on our bikes the 2nd June for the Woking Tour Series, I will be attending more spinning classes in the future.
This week I also met up Siona Booth. Siona is a personal trainer who works in and around West End. I find it beneficial to meet up with other trainers, as it’s often good to bounce ideas off others within the industry. Siona’s lovely and I look forward to catching up with her again soon.
I also signed up for a fantastic one-day course this weekend in London. The course is called Fat Loss Strategies and is run by a company called Juice Performance. Based on the idea of Biosigniture Modulation, the course will give me greater understanding of the barriers to fat-loss and contributing factors that lead to weight gain.
It is generally considered that you cannot ‘spot reduce’ (take fat from a particular area); however there is now evidence to suggest otherwise. The course will teach me ways in which to access for endocrine imbalance and alter a persons exercise programme, diet and lifestyle to correct it.
This will be great for those clients looking to tone up particular areas of their body – backs of arms, legs or stomach. Perhaps we can make those muffin tops or bingo wings a thing of the past???
Finally, spare a thought for this poor chap sent to me via email. It’s always nice to see someone wearing a hat in the gym do something stupid.
http://www.youtube.com/watch?v=ncK7cgvoEGM
Have a great weekend.
Wednesday, 13 May 2009
Feet for thought...
For any exerciser the most important part of there kit can often be found on there feet. Whatever shoes you choose can often be responsible for dealing with all sorts of twisting and sheering forces as you run, jump and squat. As the first line of protection when your feet hit the floor its important you choose the right pair.
Demands on a trainer are vast and so there is huge variety between pairs. Some people will be looking for something to wear to the gym; others will be looking for a pair to run a 10k. Some people will be looking for a pair to run up and down hills; others will be looking for a pair to play tennis in. Whatever your requirements of a training shoe, its important you get the right pair for you!
With advances in science, there are now a fantastic variety of shoes to suit everyone and so there will be an abundance of choice, so how do you make the right decision.
Think about mechanics…
Regardless of what you want your shoes to be used for, the first thing to consider will be your own personal biomechanics.
When your foot strikes the ground it is likely to be landing on the outside of your heel. From here your foot will roll inward to be flat on the ground. This rolling motion, is called pronation, will absorb shock and give you balance as you run. It is common to have an imbalance in your footstrike, so to make your training more comfortable there are different shoes for different footstrikes.
To access your biomechanics it would be worth looking at your old running shoes. Place them on a level surface and take a look from behind the heel. If your feet over-pronate your shoes will shoes signs of an inwards lean. A common trait amongst many of my clients, over-pronaters tend to roll inwards as they run. Over-pronaters tend to need support shoes or motion control shoes. I will elaborate more on this as we go along….
If your shoes show signs of an outwards lean, there is a good chance you under-pronate. This means your feet don’t roll far enough inwards. For this you will need what is considered a cushioning shoe.
If your shoe shows no obvious signs of lean, then you are most likely to have good pronation and your feet are considered to be neutral.
Its important to note that if you already has specially selected shoes (available from a good running shop) and have had no injuries or discomfort and see no lean then they could be the right shoes for you. If you over-pronate with a support shoe and your trainer does not lean, it is probable that you do need a support shoe and that your over-pronation has been prevented in the past.
The Wet Foot Test…
Another way to find out which shoe you require is by doing The Wet Shoe Test.
On a dry hard surface with a damp foot make a clear footprint.
If you have a flat foot it shows you have a low arch. Low arches are an indication that your feet will over-pronate.
If you have a regular arch, the band between the ball of your foot and the heel is about half the width of your foot, there is chance you have good pronation.
If you have a high arch, you will only see a narrow band between the ball and heel, there is the likelihood of under pronation.
All things considered…
As you will be aware by now there is a variety of different types of shoes you can choose from. Above I have highlighted support shoes, motion control, neutral and cushioning.
All this being said my suggestion to you is to visit a good running shop like The Sweat Shop in Woking. As oppose to other so-called sports shops, the staff in their have good experience, and are suitably qualified, and will take a look at you feet and how you walk. They will listen to your requirements for your shoes and they will make the right recommendations.
Other things to think about…
Leave a small gap (a thumbs width) at the end of your shoe rather than going for a really tight fit. This will allow for swelling and movement within the shoe as you exercise.
Buy from the shop when it’s quiet. Saturday can be busy so it may be difficult to take your time and make a good decision.
Take along your normal exercise socks. Put them on when trying on your new shoes, this will give you a better feel for the fit.
It may be better to visit the shop in the afternoon or evening as your feet swell throughout the day
If you or your friends are thinking of investing in a good pair of training shoes please stop in a get a 10% discount voucher from me.
Monday, 11 May 2009
In Shape To Think
Part of the problem I have is trying to convince busy people to exercise.
Those that have always exercised tend to see the value in it. The endorphins released always provide a welcome boost of energy and regular exercise helps to balance blood sugar so as to enable them to perform well in the gym, at home or in the boardroom.
Many of my clients are businessmen or women who spend a lot of their time in the office slaving away at their computer.
Check out this clip from a seminar by Paul Chek it puts into perspective the importance of exercise.
http://www.youtube.com/watch?v=_lv_lYSaAFU
Perhaps if Gordon Brown was in better shape our economy wouldn’t be in the state it is!
Those that have always exercised tend to see the value in it. The endorphins released always provide a welcome boost of energy and regular exercise helps to balance blood sugar so as to enable them to perform well in the gym, at home or in the boardroom.
Many of my clients are businessmen or women who spend a lot of their time in the office slaving away at their computer.
Check out this clip from a seminar by Paul Chek it puts into perspective the importance of exercise.
http://www.youtube.com/watch?v=_lv_lYSaAFU
Perhaps if Gordon Brown was in better shape our economy wouldn’t be in the state it is!
Sunday, 10 May 2009
Fat Lurked On Belly!
I started training Lee after he came back from his summer holiday. He offered me a bonus to get him a six-pack. Shame he moved away before I could finish the job. After about 8 weeks we were well on our way...
As part of Steve’s inital assessment he asked me what my goals were. I told him that my overall goal was to have a gorgeous body that was worthy of the cover page of Mens Health magazine! To his credit, he managed not to laugh too much. But as far as I am concerned, fitness, strength and flexibility are important, but we all want to look good naked too!
I am lucky because I have a naturally v-shaped body, but my luck runs out when it comes to the amount of fat that so easily sticks itself to my frame. I have never been seriously overweight, but like a lot of men, and especially as age creeps up, I easily suffer from the FLOB syndrome – Fat Lurks on Belly! I have always found it frustrating that no matter how good the pecs and upper body looks, my stomach never seemed to transform to the same degree. It is like taking an Ozzie Osbourne fan to a Jane MacDonald concert - it just doesn’t seem to want to join in!
I had been training previously at a good but rather over-priced gym in London. It was fun as I was quite often trained alongside famous celebrities, and the instructors had achieved some decent results with me. However, I never knew which of the four trainers was going to put me through my paces until I arrived for my session, and I found this to be a weakness in the regime. The trainers quite often looked bored with their daily production line of clients.
What I liked about Steve, and I admit it surprised me for such a young guy, was his knowledge, his passion and belief, and his personality. In my experience of fitness trainers, I have come to realise that it is vitally important to have a good working relationship. Some of them try to a degree, some of the should frankly be sacked, and some of them, like Steve, are gems. Steve is the perfect combination of sound knowledge of his subject, coupled with a friendly open personality.
- Lost 2.5 inches around his belly button
- Lost 10lbs
- Lost 3% bodyfat
As part of Steve’s inital assessment he asked me what my goals were. I told him that my overall goal was to have a gorgeous body that was worthy of the cover page of Mens Health magazine! To his credit, he managed not to laugh too much. But as far as I am concerned, fitness, strength and flexibility are important, but we all want to look good naked too!
I am lucky because I have a naturally v-shaped body, but my luck runs out when it comes to the amount of fat that so easily sticks itself to my frame. I have never been seriously overweight, but like a lot of men, and especially as age creeps up, I easily suffer from the FLOB syndrome – Fat Lurks on Belly! I have always found it frustrating that no matter how good the pecs and upper body looks, my stomach never seemed to transform to the same degree. It is like taking an Ozzie Osbourne fan to a Jane MacDonald concert - it just doesn’t seem to want to join in!
I had been training previously at a good but rather over-priced gym in London. It was fun as I was quite often trained alongside famous celebrities, and the instructors had achieved some decent results with me. However, I never knew which of the four trainers was going to put me through my paces until I arrived for my session, and I found this to be a weakness in the regime. The trainers quite often looked bored with their daily production line of clients.
What I liked about Steve, and I admit it surprised me for such a young guy, was his knowledge, his passion and belief, and his personality. In my experience of fitness trainers, I have come to realise that it is vitally important to have a good working relationship. Some of them try to a degree, some of the should frankly be sacked, and some of them, like Steve, are gems. Steve is the perfect combination of sound knowledge of his subject, coupled with a friendly open personality.
Well Done Lee and keep up the good work!
La Dolce Vita
A couple of weeks ago I was drawn into an article on BBC news on slow-towns. It was a fantastic feature on a town in Norfolk, which due to relaxed way of living is one of only a few towns in the UK to have been awarded slow town status.
For slow town status to be awarded, a town must amongst other things, promote the local environment, provide a good quality of life and most importantly good quality of food sourced locally.
Originating in Italy in 1999, the slow-town idea was developed from the idea of Slow Food. Concerned with the hustle and bustle of modern living, the town of Orvieto organised a festival to preserve La Dolce Vita or The Sweet Life. The slow town concept is a way of thinking that developed from this.
The item on BBC London news raised some good points with regards to the speed of life in modern cities and judging by the experience of myself and the majority of my clients some of suggestions are worth bearing in mind.
Most people perceive stress to be completely negative, but in reality it’s not necessarily the case. Just as we need a certain amount of physical activity and exercise maintain good health, we also need a certain amount of stress.
Day-to-day stress can take many forms including physical, chemical, electromagnetic, psychic or mental, nutritional and thermal. By keeping all these in balance you will maintain an optimal demand on your body. However, by burning the candle at both ends you will challenge your body’s ability to cope.
According to Professor Greg Wilkinson, when stressed you set off wide-ranging changes in chemical control (neurotransmission) of the bodies hormone system. This stimulates pituitary gland in our brain, which activates the adrenal glands in our abdomens. In acute cases, the discharge of adrenaline (one of the adrenal stress hormones), into our blood from the adrenal gland invokes a fight or flight response within the body, which leads to, increased anxiety, heart rate and blood pressure, sweating or flushing, decreased appetite, disturbed sleep and decreased sexual activity.
If experienced over a longer period of time stress can contribute to undermine good health. Stress is more often than not considered a precursor for chronic dieses in the western world. If experienced over a longer period of time stress can lead to depression, stomach ulcers, decreased immune function and weight gain, not to mention a variety of adverse affect on personality factors.
My point (as long winded as it is!) is this. Whilst people love the energy and exhilaration of living in big towns and cities, it’s equally important to vary the pace of life. We all seem to be caught in fast forward. We all seem to rush through life and never live it.
Take a sip of the sweet life today and take a few minutes to just be. Challenge this cult of speed and appreciate the world around you. Savour your surroundings.
Surely we don’t need to live in these slow towns to have a relaxed way of life. According to sources, no one in Europe works longer hours than us. No wonder we are so impatient. We are always in such a rush. Take a few moments today and enjoy La Dolce Vita.
For slow town status to be awarded, a town must amongst other things, promote the local environment, provide a good quality of life and most importantly good quality of food sourced locally.
Originating in Italy in 1999, the slow-town idea was developed from the idea of Slow Food. Concerned with the hustle and bustle of modern living, the town of Orvieto organised a festival to preserve La Dolce Vita or The Sweet Life. The slow town concept is a way of thinking that developed from this.
The item on BBC London news raised some good points with regards to the speed of life in modern cities and judging by the experience of myself and the majority of my clients some of suggestions are worth bearing in mind.
Most people perceive stress to be completely negative, but in reality it’s not necessarily the case. Just as we need a certain amount of physical activity and exercise maintain good health, we also need a certain amount of stress.
Day-to-day stress can take many forms including physical, chemical, electromagnetic, psychic or mental, nutritional and thermal. By keeping all these in balance you will maintain an optimal demand on your body. However, by burning the candle at both ends you will challenge your body’s ability to cope.
According to Professor Greg Wilkinson, when stressed you set off wide-ranging changes in chemical control (neurotransmission) of the bodies hormone system. This stimulates pituitary gland in our brain, which activates the adrenal glands in our abdomens. In acute cases, the discharge of adrenaline (one of the adrenal stress hormones), into our blood from the adrenal gland invokes a fight or flight response within the body, which leads to, increased anxiety, heart rate and blood pressure, sweating or flushing, decreased appetite, disturbed sleep and decreased sexual activity.
If experienced over a longer period of time stress can contribute to undermine good health. Stress is more often than not considered a precursor for chronic dieses in the western world. If experienced over a longer period of time stress can lead to depression, stomach ulcers, decreased immune function and weight gain, not to mention a variety of adverse affect on personality factors.
My point (as long winded as it is!) is this. Whilst people love the energy and exhilaration of living in big towns and cities, it’s equally important to vary the pace of life. We all seem to be caught in fast forward. We all seem to rush through life and never live it.
Take a sip of the sweet life today and take a few minutes to just be. Challenge this cult of speed and appreciate the world around you. Savour your surroundings.
Surely we don’t need to live in these slow towns to have a relaxed way of life. According to sources, no one in Europe works longer hours than us. No wonder we are so impatient. We are always in such a rush. Take a few moments today and enjoy La Dolce Vita.
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