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Monday, 20 December 2010
Snow!!!
I'm having a new boiler fitted for my new tenants, I'm surprised the guys even managed to get here the snow is so bad! It's surprising how some hard working people get to work when they are self employed. Shame on everyone who let their companies down and made no effort again this year.
It took me over an hour to get from one side of town to the other today, the snow has caught everyone unprepared again. The house is freezing- the combination of no heating, workmen leaving the doors open and snow doesn't work! To top it off I'm loading a van with all y worldly possessions, going to need another one I think! I really wish I had thrown stuff out I am a bit of a hoarder I'm afraid.
Well goodbye Aylesbury, I shall return one day to check on you. Good luck. Good night.
It took me over an hour to get from one side of town to the other today, the snow has caught everyone unprepared again. The house is freezing- the combination of no heating, workmen leaving the doors open and snow doesn't work! To top it off I'm loading a van with all y worldly possessions, going to need another one I think! I really wish I had thrown stuff out I am a bit of a hoarder I'm afraid.
Well goodbye Aylesbury, I shall return one day to check on you. Good luck. Good night.
Moving to Devon
Still managing to fit the workouts in! I am moving to Exeter after Christmas and trying to get the house ready to rent out.
Buisiness has been going far better than I ever dreamed of in Aylesbury and it breaks my heart to cut it dead, but my plan has always been to move to Devon. It's always sunny in Devon isn't it? I love the sea and feel at home with it nearby.
Aylesbury is so far in land and to be honest I find it a dreary dull place. Before that I lived in Liverpool, a bright vibrant passionate city and the change was a real culture shock.
So it goodbye Aylesbury at long and a new life in the South West to look forward to!
Buisiness has been going far better than I ever dreamed of in Aylesbury and it breaks my heart to cut it dead, but my plan has always been to move to Devon. It's always sunny in Devon isn't it? I love the sea and feel at home with it nearby.
Aylesbury is so far in land and to be honest I find it a dreary dull place. Before that I lived in Liverpool, a bright vibrant passionate city and the change was a real culture shock.
So it goodbye Aylesbury at long and a new life in the South West to look forward to!
Thursday, 15 July 2010
Why You Are Having Trouble losing Stubborn Fat
By Mark Hayward
I am constantly asked the question 'I've cleaned my diet up, exercise 5 days a week but the weight just will not come off, what am I doing wrong?'. The answer is usually quite straight forward as we will see. People who are unfortunate enough to live in places where there are severe food shortages, such as in some parts of the third world, don't have a problem keeping the weight off. Can you see the connection now? Read on.
Here I'm going to go over some of the most likely causes, but before I start, let me tell you that's it's rare for it to truly be a medical problems some claim and 'big bones' or 'getting older' really just won't cut it either.
Eating More Than You think
This is the biggest cause of stubborn weight loss for obvious reasons. You may think you are eating well but just sit down and spend a little while truly analysing what is in your food and how many calories you are eating. Keep a food log for a week, be honest with yourself. Foods like low fat mince are actually incredibly high in calories, yet marketed as 'healthy'. Don't be put off by supermarkets 'healthy eating and living' claims. While these foods are better than most it doesn't mean you can eat more of them! Low fat products often still contain substantial amounts of sugar and other fattening ingredients. Keep them to a minimum!
Also if your are the type to go to an all you can eat buffet and gorge yourself untll you are literally wedged between the chair and table, then stop it! You may have been good all week but this will hinder progress severely.
Eating Too Little
As strange as this may seem it can make weight loss more difficult, particularly after the early stages. Here are the reasons. Do you skip breakfast, have a light nibble or nothing in most cases for lunch, then go home and have a big meal? If so you have just let your body know there is a famine going on and it had better start saving those calories from the big meal while it has the chance. It' just trying to survive and genetically doesn't know food is on hand for most people at all times. If you pig out at the weekend and do this in the week you will have problems.
It will make it even harder if you are working hard at the gym too. Your body will then well and truly be in survival mode- loads of energy expenditure required and too little fule to do it- better store some calories up on your hips for later!
Sumo wrestlers eat only once a day and look at them. Assuming that's not the look you want for yourself eat small regular meals every few hours.
Too Much Sugar
Honey at breakfast? Sugar in your coffee? Simple sugars spike your insulin levels sky high, which will favour the enlargement of fat cells. Obviously most people don't want this so they should avoid it at all cost. Remember the low fat products? They are usually packed full with sugar.
Avoid sugar if you want to lose weight!
Too Few Vegetables
While not necessary as such, keeping full with vegetables is invalauble in you quest for weight loss. Not only do they fill you up, your body loves them and will quite happily shed the pounds while it's getting a regular supply. They are packed full of fibre, vitamins and minerals; your body will absorb them this way far better than a vitamin pill as well.
At the very least try to eat plenty of veg of different colours with some oily fish or lean meat, every day, evening is usually best for most people.
Not Active Enough
Doing the cross trainer at level 1 for half an hour is not really a workout unless you are one of those unfortunate 50 stone people you see on TV who have to be airlifted out of their bed to hospital. You really need to be breaking a sweat out at the gym. Most people don't and get a better workout walking from the car park to the changing room. Being in the gym does not mean you are working out!
Also do you drive everywhere? Take the lift instead of stairs? It's all too easy but our bodies haven't evolved to take things easy, your genes think life is hard constanly active and avoiding danger. You may not want the danger part but keep active always moving, don't just sit down and vegetate at work or home. The fat will stick like glue if you do.
Make changes where you have too, just be honest with yoursef. Wishful thinking does not aid fat loss, so maybe it's time to get real.
I am constantly asked the question 'I've cleaned my diet up, exercise 5 days a week but the weight just will not come off, what am I doing wrong?'. The answer is usually quite straight forward as we will see. People who are unfortunate enough to live in places where there are severe food shortages, such as in some parts of the third world, don't have a problem keeping the weight off. Can you see the connection now? Read on.
Here I'm going to go over some of the most likely causes, but before I start, let me tell you that's it's rare for it to truly be a medical problems some claim and 'big bones' or 'getting older' really just won't cut it either.
Eating More Than You think
This is the biggest cause of stubborn weight loss for obvious reasons. You may think you are eating well but just sit down and spend a little while truly analysing what is in your food and how many calories you are eating. Keep a food log for a week, be honest with yourself. Foods like low fat mince are actually incredibly high in calories, yet marketed as 'healthy'. Don't be put off by supermarkets 'healthy eating and living' claims. While these foods are better than most it doesn't mean you can eat more of them! Low fat products often still contain substantial amounts of sugar and other fattening ingredients. Keep them to a minimum!
Also if your are the type to go to an all you can eat buffet and gorge yourself untll you are literally wedged between the chair and table, then stop it! You may have been good all week but this will hinder progress severely.
Eating Too Little
As strange as this may seem it can make weight loss more difficult, particularly after the early stages. Here are the reasons. Do you skip breakfast, have a light nibble or nothing in most cases for lunch, then go home and have a big meal? If so you have just let your body know there is a famine going on and it had better start saving those calories from the big meal while it has the chance. It' just trying to survive and genetically doesn't know food is on hand for most people at all times. If you pig out at the weekend and do this in the week you will have problems.
It will make it even harder if you are working hard at the gym too. Your body will then well and truly be in survival mode- loads of energy expenditure required and too little fule to do it- better store some calories up on your hips for later!
Sumo wrestlers eat only once a day and look at them. Assuming that's not the look you want for yourself eat small regular meals every few hours.
Too Much Sugar
Honey at breakfast? Sugar in your coffee? Simple sugars spike your insulin levels sky high, which will favour the enlargement of fat cells. Obviously most people don't want this so they should avoid it at all cost. Remember the low fat products? They are usually packed full with sugar.
Avoid sugar if you want to lose weight!
Too Few Vegetables
While not necessary as such, keeping full with vegetables is invalauble in you quest for weight loss. Not only do they fill you up, your body loves them and will quite happily shed the pounds while it's getting a regular supply. They are packed full of fibre, vitamins and minerals; your body will absorb them this way far better than a vitamin pill as well.
At the very least try to eat plenty of veg of different colours with some oily fish or lean meat, every day, evening is usually best for most people.
Not Active Enough
Doing the cross trainer at level 1 for half an hour is not really a workout unless you are one of those unfortunate 50 stone people you see on TV who have to be airlifted out of their bed to hospital. You really need to be breaking a sweat out at the gym. Most people don't and get a better workout walking from the car park to the changing room. Being in the gym does not mean you are working out!
Also do you drive everywhere? Take the lift instead of stairs? It's all too easy but our bodies haven't evolved to take things easy, your genes think life is hard constanly active and avoiding danger. You may not want the danger part but keep active always moving, don't just sit down and vegetate at work or home. The fat will stick like glue if you do.
Make changes where you have too, just be honest with yoursef. Wishful thinking does not aid fat loss, so maybe it's time to get real.
Summer Fitness Rush
Forget January being a busy time for fitness, it seem its now summer!
I am so busy I hardly have time to work out myself. I am never one to turn work down, but if it carries on like this it looks like I'm going to not be able to fit everyone in. I will endevour to do my best and I thank all those who have made the big decision to make the most important change of there life and choosing me to help them along the way.
I am so busy I hardly have time to work out myself. I am never one to turn work down, but if it carries on like this it looks like I'm going to not be able to fit everyone in. I will endevour to do my best and I thank all those who have made the big decision to make the most important change of there life and choosing me to help them along the way.
Avoid these!
What To Leave Off Your Shopping Trolley
Many people who exercise hard fail to lose the weight they want to simply because of such things as 'hidden' bad foods.
To keep you on the right track I have outlined 7 of these.
7. Fruit Juice and Fizzy Drinks
Fruit juice and fizzy drinks contain simple carbs or sugars. Some contain as much as 12 teaspoons per can. Even diet fizzy drinks can damage your teeth and gums due to the phosporic acid they contain.
Sugar will spike your insulin levels, causing your fat cells to expand. Avoid these where ever possible.
6. Alcohol
You knew this one would be on the list. Red wine may be good in moderation, but who drinks in moderation?
Alcohol contains 7 calories/gramme- fat contains 9 calories/gramme, carbs and protein only contain 4 each. Hence why the beer belly exists.
These are empty calories too, meaning they are just used to store fat and little else. So avoid the six-pack to get a six-pack.
5. Breakfast Cereal
Yes these claim to be low in fat and good for you, but in fact most are packed with sugar.
They are also very highly processed, the carbohydrates will be very high on the glycemic index, meaning they will cause an insulin spike- storing fat and then leaving you hungry.
4. Bread
White bread in particular is a refined carbohydrate, meaning they will cause fat gain faster than anything else. If you eat these, including bagels and bread rolls, daily you will have trouble losing weight and you may even start gaining some back. I have seen this happen numerous times with clients- the odd one or two are ok but stay away for the most part!
3. Margarine
All margarine contains trans fatty acids- these are even worse than saturated fats at causing heart disease and diabetes. as well as this they will cause you to retain weight when dieting.
Margarine is not better than butter- stay away from both of them to reach you weight loss goals.
2. High-Fat and Sugary Dairy Products
Full fat milk contains saturated fat- you want to avoid this for both your cardiovascular health and if you want to lose weight. This will include cheese and some yogurts.
Many low fat yogurts also contain table sugar- again these will play havoc with your insulin levels and cause fat storage and retention.
1. Low Fat 'Healthy' Eating Products
While many of these items are low in fat they normally contain often substantial quantities of sugar and we know what that does to you. Don't get me wrong, not all these products are bad for dieting, but please read the labels before you by them and avoid the ones with added sucrose, fructose, dextrose and malto-dextrin for best results.
Many people who exercise hard fail to lose the weight they want to simply because of such things as 'hidden' bad foods.
To keep you on the right track I have outlined 7 of these.
7. Fruit Juice and Fizzy Drinks
Fruit juice and fizzy drinks contain simple carbs or sugars. Some contain as much as 12 teaspoons per can. Even diet fizzy drinks can damage your teeth and gums due to the phosporic acid they contain.
Sugar will spike your insulin levels, causing your fat cells to expand. Avoid these where ever possible.
6. Alcohol
You knew this one would be on the list. Red wine may be good in moderation, but who drinks in moderation?
Alcohol contains 7 calories/gramme- fat contains 9 calories/gramme, carbs and protein only contain 4 each. Hence why the beer belly exists.
These are empty calories too, meaning they are just used to store fat and little else. So avoid the six-pack to get a six-pack.
5. Breakfast Cereal
Yes these claim to be low in fat and good for you, but in fact most are packed with sugar.
They are also very highly processed, the carbohydrates will be very high on the glycemic index, meaning they will cause an insulin spike- storing fat and then leaving you hungry.
4. Bread
White bread in particular is a refined carbohydrate, meaning they will cause fat gain faster than anything else. If you eat these, including bagels and bread rolls, daily you will have trouble losing weight and you may even start gaining some back. I have seen this happen numerous times with clients- the odd one or two are ok but stay away for the most part!
3. Margarine
All margarine contains trans fatty acids- these are even worse than saturated fats at causing heart disease and diabetes. as well as this they will cause you to retain weight when dieting.
Margarine is not better than butter- stay away from both of them to reach you weight loss goals.
2. High-Fat and Sugary Dairy Products
Full fat milk contains saturated fat- you want to avoid this for both your cardiovascular health and if you want to lose weight. This will include cheese and some yogurts.
Many low fat yogurts also contain table sugar- again these will play havoc with your insulin levels and cause fat storage and retention.
1. Low Fat 'Healthy' Eating Products
While many of these items are low in fat they normally contain often substantial quantities of sugar and we know what that does to you. Don't get me wrong, not all these products are bad for dieting, but please read the labels before you by them and avoid the ones with added sucrose, fructose, dextrose and malto-dextrin for best results.
Friday, 18 June 2010
Dedication
Dedication, perseverance and hard work are what is needed to be fit and healthy. This was natural for us when we lived in the stone-age- we had no choice but to get plenty of exercise and eat good food.
Our bodies need exercise. You will get sick if you don't your round appearance will be the least of your problems.
Sadly today I I had to let a client go. I really can't be there for someone 24 hours a day. I ask for commitment when I sign someone up. I can only do so much and if you can't help yourself then your are doomed to a life of fatness and an early grave. Please don't eat junk and complain about not having enough time to exercise. There are 24 hours in a day I am available to contact for advise and support at any time. I refunded them for the sessions they had done and wished them good luck. I hope they re-evaluate their priorities in the future before wasting some other unfortunate trainers time!
Our bodies need exercise. You will get sick if you don't your round appearance will be the least of your problems.
Sadly today I I had to let a client go. I really can't be there for someone 24 hours a day. I ask for commitment when I sign someone up. I can only do so much and if you can't help yourself then your are doomed to a life of fatness and an early grave. Please don't eat junk and complain about not having enough time to exercise. There are 24 hours in a day I am available to contact for advise and support at any time. I refunded them for the sessions they had done and wished them good luck. I hope they re-evaluate their priorities in the future before wasting some other unfortunate trainers time!
Friday, 12 March 2010
Tuesday, 9 March 2010
Getting Really Busy!
So many of you are now wanting to get in shape I hardly have time to fit everything in! I will reply to all your questions and emails, my apologies if it takes a day or two!
Wednesday, 13 January 2010
Boot Camps
Since partaking in the boot camps with all my dedicated hard working boot campers I am not just getting leaner but stronger too!
My legs are getting worked every day now and my squat strength is shooting up!
So much for overtraining!
My legs are getting worked every day now and my squat strength is shooting up!
So much for overtraining!
Side Twist
Try the Side Twist for strong stomach muscles
No of Repetitions
Easier
No of Repetitions
- 5 to each side
Joint Mobilised
- Thoracic Spine
Major Muscles used
- Obliques
- Erector Spinae
Stabilsing Muscles
- Transversus Abdominis
- Lumbar Multifidus
- Internal Obliques
- Rotator Cuff (Teres Minor, Subscapularis, Supraspinatus, Infraspinatus)
How To Perform Safely
- Sit upright on your sit bones as near to neutral as you can get. Engage NS, TVA and PF.
- Use lateral thoracic breathing.
- Inhale and raise your shoulders upwards.
- Exhale and let them glide down, as if heading for your back pockets.
- Place your legs either: Soles together or legs crossed
- Legs wide, bent knees, feet on floor
- Legs extended fully and open
- Place your index finger under your chin and thumb on sternum.
- Join the fingers and thumbs.
- Inhale and then exhale as you rotate to one side.
- Imagine you have a book on top of your head as you turn.
- Keep shoulders down, tension free and level. Don't lift shoulders as you breathe.
- Keep lower body motionless and on the floor, imagine it is set in concrete as you turn.
- Keep your head moving inline with shoulders and upper back.
- Don't move down to one side.
- Keep back straight
Easier
- Less range of motion, less reps
Harder
- More reps, greater range of motion
Adaptations
- Sit on block or towel to obtain improved position.
- Also use 'cossack' arms, arms extended to side with fingertips on floor or fingertips on shoulders.
Twice a Day Workouts
Don't be afraid to workout twice a day if you have the time.
It can be cardio one session and weights the next or two weights two cardio.
Its not for everyone- you are going to need plento f good fod and sleep and try to minimise stress.
But it certainly gets results!
It can be cardio one session and weights the next or two weights two cardio.
Its not for everyone- you are going to need plento f good fod and sleep and try to minimise stress.
But it certainly gets results!
Friday, 1 January 2010
Happy New Year!
It might be a clique but start as you mean to go on.
Don't be too hard on yourself.
If your stopping smoking and losing weight at the same time things won't be easy. That's why most people fail.
The key is to not get disheartened. Everyone slips up and feels like they are getting nowhere sometimes. Even me! The key to success is tom sit out these bad days and stick to what you intended t., Don't let yourself down this year. You can do it!
Don't be too hard on yourself.
If your stopping smoking and losing weight at the same time things won't be easy. That's why most people fail.
The key is to not get disheartened. Everyone slips up and feels like they are getting nowhere sometimes. Even me! The key to success is tom sit out these bad days and stick to what you intended t., Don't let yourself down this year. You can do it!
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