Congratulations this week go to Anna Puri.
I’ve been working with Anna now for 8 weeks and during that time she has achieved the most amazing results.
Training just twice-a-week, and holding down a very demanding job, Anna’s reason for contacting me was to get in shape for her wedding in October.
As a doctor her time is precious, therefore the time we spent training had to be used efficiently. She has embraced all of my suggestions regarding nutrition and lifestyle and has been rewarded with the most fantastic results.
In 8 weeks…
Lost 2.75 inches around her belly button
Lost 2 inches around her hips
Lost 1.5 inches around each thigh
Lost 8lbs in weight
This is not to mention the improvements in fitness, posture and energy levels.
This is all the better considering she was only 9st 4lbs when we started!!!
What is most pleasing is Anna is still really motivated to achieve even better results.
I will keep you posted on our progress.
Thursday, 4 June 2009
Tuesday, 2 June 2009
Homemade Protein Bounce Balls
Thanks to fellow personal trainer Mark Raynsford in Guildford I have this recipe for your own Protein bounce ball!
This would make a perfect post-exercise snack!!
As ever, you may want to play about with the levels of ingredients to get your own consistency – but I think these taste pretty damn good!
4-5 Tablespoons of Organic Peanut Butter
100g Vanilla Protein Powder
1 Tablespoon honey
Some Cows/Goats/Rice milk (I used about 100ml), but add slowly until the mixture is a stickygoo – you don’t want it to be too moist and running.
Some Ground nuts (mixture or just almonds)
Combine all the ingredients and stir together. At this point you can throw in a handful of ground nuts if you wish.
Wet your hands and scoop out some mix, roll into a ball shape (it will get sticky!) and then roll it in ground nuts.
Place on a baking tray and once you have made about 10 place them in the fridge for a few hours and there you go!!
This would make a perfect post-exercise snack!!
As ever, you may want to play about with the levels of ingredients to get your own consistency – but I think these taste pretty damn good!
4-5 Tablespoons of Organic Peanut Butter
100g Vanilla Protein Powder
1 Tablespoon honey
Some Cows/Goats/Rice milk (I used about 100ml), but add slowly until the mixture is a stickygoo – you don’t want it to be too moist and running.
Some Ground nuts (mixture or just almonds)
Combine all the ingredients and stir together. At this point you can throw in a handful of ground nuts if you wish.
Wet your hands and scoop out some mix, roll into a ball shape (it will get sticky!) and then roll it in ground nuts.
Place on a baking tray and once you have made about 10 place them in the fridge for a few hours and there you go!!
Enjoy, and let me know what you think and if you make any changes to make it better?!
Monday, 1 June 2009
Let the fat-loss challenge begin!
Can you feel it? The weather gets a little bit warmer and days get a little bit longer and suddenly everyone’s self-awareness begins to increase.
Or are you like many of the people who I train who are successfully losing weight, dropping clothes sizes, changing shape… Are you prepared to up you game a little?
Talking to a few of my clients just this last week we were discussing their renewed aspirations. When they first joined me they came to me with a clear objective of losing weight and toning up.
Whilst achieving some fantastic results it never ceases to amaze me how a little sunshine can initiate renewed vigour and ambition into ones fitness campaign.
So here it is…. The Summer 2009 Fat-Loss Challenge!
I’m not talking weight or clothes sizes. I’m talking fat!
Removal of subcutaneous fat that is found just underneath the skin will make a person appear lean and beautiful!
The challenge is personal. I will not be comparing you to one and other. Just to yourself. So… How much can you lose?
Get sized up today. I will give you your percentage.
Thursday, 28 May 2009
Getting Sweaty...
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.
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.
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…
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