Archive for 'Articles'

Have a bigger breakfast!

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Have a bigger breakfast!

We’ve all heard this, but do we know why?

Your digestive system is most active in the morning, so this is the best time to take in a good bulk of your food to get your metabolism going for the rest of the day. You should look at breakfast like an energy slingshot into the rest of your day, setting you up for success on your next meals.

Cortisol is also naturally higher in the mornings (well its supposed to be ...

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Reduce your energy wastage!

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No, I’m not talking about having Paul O’Connell floating around your house turning off the lights, I am talking about the needless energy expenditure that’s draining your body of precious recovery time.

What am I talking about here? Almost everything, but some things are more of a hindrance than others. In a perfect world, we would train, be active, eat perfectly clean and get 8 hours sleep. Besides eating, sleeping, water and air, everything else in the world is holding back ...

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Is Sleep Murdering Your Gains

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Is Sleep Murdering Your Gains

 

A study has shown that getting consistently less than 7 hours sleep per hour can be associated with diabetes, cardiovascular issues, depression, memory issues and can inhibit the good done by exercise*. (*http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727237/)

A big issue with sleep deprivation is light. That could be light from a mobile or pad device, a tv, or an unnatural light shining into your room while sleeping. Basically, and light toiuching your skin in the late evening and especially while asleep supresses the release of ...

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When I tell people what I do (Personal Training..) they always assume my job is to stop people from over-eating as I run them into the ground…

But its actually the exact opposite.

(First I’d like to point out this ISN’T directed at one person – I say this because more than half of my clients will think I’m referencing them!)

Most of my training clients come to me because they are stuck, not because they are lazy, they are motivated by their ...

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What motivates you to train?

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What motivates you to train?

 

I could be with a 100 people training every day and that’s what sometimes eludes me. How are you getting on? Any exercises causing issues? These are common enough questions, but what’s actually driving you to get into your car, come down, and work your a** off?

I am hoping that for many people it starts with the obvious, looking better! But then it turns into something way more beneficial to us, and that’s a sense of achievement, to become stronger ...

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Redefining the Burn

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Redefining the Burn

 

 

I recently read a very interesting article on a piece of research that seems to be changing the way we view the “burn”. You know, that hot acidy feeling in the muscle caused by intense exercise, the burn that was previously thought to be the effect of a waste by-product produced from burning sugars in the muscle (lactic acid).

This research is starting to show that this burning sensation is actually caused by the release of myokines, a metabolic signalling molecule ...

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A Personal Trainers Fat Burning Diet.

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A Personal Trainers Fat Burning Diet.

 

A great example for Personal Trainings Clients to see how we do it.

Not by any means perfect, but the strategy for fat lean and lean muscle support are there. I kept to my goal of 1% a week this week (haven eaten the following). This is a busy weeks eating, with realistic strategies and issues to overcome.

Pink indicates a training day and green a non training day (or low intensity cardio). The blue numbers are there to reference what Ive ...

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“What I ate” for Personal Training Clients

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What I ate the last week…

It can be a big help to my Personal Training clients to have an idea of how I eat while trying to burn maximal fat.

– Non Training Days

 

Breakfast was usually 2 full poached eggs with spinach, and a third a cup of natural granola with same amount of natural Greek style yoghurt and some blueberries. When I could I’d add some meat (lean bacon/ham/chicken) or smoked salmon into a 4 egg white/ 2 yolk omelette. Animal protein ...

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It Begins

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It Begins!…

 

I’ll be performing a 6 week training and nutrition plan thats just as much for you as for me. Well not a plan really, Im just going to make it up as I go along. So I’ll give you details on everything I do and why, and my trai…ning regime as it unfolds. Im about 13% bodyfat at the moment, and the aim is 7-8% in 6 weeks. I’ll show you how I controlled my inflammation to maximise ...

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Thanks to the Manks!

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A lot about my trip to Manchester has been based around appropriate hormonal regulation in controlling your inflammation, and its link to elevated Cortisol (stress) levels in our modern society.

Inflammation hinders fat loss, support fat gain, makes you catabolic (breaks down muscle), supports growth of cancer cells, lowers testosterone levels, causes bloating, muscle soreness and tightness, it inhibits muscle recovery and physical performance. So across the board its pretty important to not only your physical appearance but your general longevity. ...

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