Reading Fitness

Fitness in Reading

This New Year leading Reading Fitness company, Peak XV Fitness, is offering these top three tips to get you back in shape. For people interested in fitness in Reading these tips will prove invaluable.

The first tip is to set a goal, and more importantly, write it down, or better still, to tell someone else about it. This will keep you accountable. Once you’ve set your goal, whether it be a fitness goal or a weight loss goal then you can devise a plan or roadmap as to how you’re going to get there. For example, for our Reading fitness clients we tell them to imagine how they would look and feel in their ideal body. Whether it’s a certain weight, or a certain look we get our clients to write this down. If they want to lose a stone in 8 weeks leading up to a holiday, and can picture themselves in that bikini, then we can work out that they need to lose less than a pound a week to hit their weight goal and then target the muscle groups that make them look amazing in a bikini three times a week to reach their aesthetic goal.

Fitness in Reading

This makes the whole process less daunting and much more achievable as it is broken down into bite size chunks.

The second tip is to move more. Obviously if you come to our Reading Fitness Bootcamps then you’ll be burning hundreds of calories at every session. Ofcourse going to the gym, playing sports or joining a running club are also great ways to move and get fit. But away from that there’s simple things you can do to raise your metabolism like climbing the stairs, taking a lunchtime walk, playing games with your kids and ofcourse everyone’s favourite – sex!

The final tip we have for you to increase your fitness in Reading this New Year is to mix up those cardio sessions. So many people hit the roads in January and do long slow runs when high intensity interval training not only burns so many more calories per unit of time, but also increases your VO2 max (a measure of maximal aerobic fitness) thereby sending your fitness levels through the roof as well.

If you’re starting off a fitness programme in Reading this New Year these simple pointers will get you off to a great start. If you want the benefit of a structured workout with like minded people then why don’t you come in for a free week at our Reading Fitness Bootcamp in Caversham – we’d love to see you.

Happy New Year.

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The little book of nutrition tips – PMS

Female health problems include pre-menstrual syndrome (PMS), poly cystic ovarian syndrome (PCOS), endometriosis, fibroids, osteoporosis, symptoms of the menopause and infertility. The aetiology of these health problems are multi layered and often complicated, however there are some common underlying causes to all of them including hormonal imbalances, stress, poor nutrition and lack of nutrients, environmental oestrogens and poor detoxification.

The symptoms of PMS are varied and effect up to 90% of all women. The cause is still unknown. Different hypotheses as to the cause of PMS include hormone imbalance, a lack of essential fatty acids, a lack of B vitamins, magnesium, chromium, zinc and poor blood sugar control. PMS has been classified into four categories described below. Unfortunately many women may not fit neatly into each category and may have a mixture of these symptoms.

1. PMS-A (anxiety) includes mood swings, irritability, tension and fits of rage. This is the most common type affecting 40-60% of women. This may be due to poor liver function, gallstones and poor gut health. Anxiety can be caused by low serotonin levels therefore eating more protein; specifically tryptophan is required (5HTP would be a good supplement). Supporting the liver and the clearance of oestrogens may also help.

2. PMS-C (cravings) including sugar cravings, headaches and fatigue. This may be due to magnesium deficiency, pancreas insufficiency or inflammation. Dark chocolate and green leafy vegetables help increase magnesium. Eating small regular meals, high in protein and healthy fats and using fenugeek, R alpha lipoic acid, B3, fish oil, cinnamon, zinc, B6 and chromium can support the pancreas and reduce inflammation.

3. PMS-D (depression) includes depression, confusion and poor coordination. This may be due to low levels of the neurotransmitters serotonin and dopamine due to a lack of protein in the diet. It may also be due to an imbalance of fatty acids. Taking evening primrose oil that contains GLA and taking fish oil can help correct this.

4. PMS-H (hyperhydration) includes water retention, breast tenderness, breast enlargement, abdominal bloating, and weight gain. This may be due to poor mineral balance and increased aldosterone that causes the tubules of the kidneys to retain sodium and water. These women need to use Celtic Sea Salt and alkaline minerals such as potassium and magnesium orrotate. Diuretcis such as raspberry leaf tea, green tea and taurine may also help. Doubling the intake of a multivitamin and mineral for 5 days before your period starts may also be useful.

Many of the symptoms of PMS are also symptoms of poor blood sugar control and this may be the major contributing factor. First of all simply follow the blood sugar control advice in my book and then investigate and try some of things I suggests for water retention and bloating, headaches or depression. The supplements magnesium, B6 and evening primrose oil for GLA may be very useful to manage PMS.

To find out what foods and nutrients support your hormonal health Steve Hines Little book of nutrition tips now is available at

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The little book of nutrition tips – Cardiovascular health

Heart attacks and cardiovascular disease are one of the biggest killers in the western world. Improving your cardiovascular health by following the advice in this section could save your life.

One very well known and widely reported study called The Lyon Diet Heart Study tested the effectiveness of the Mediterranean diet in a group of people that had already suffered a heart attack. After 4 years those who followed the Mediterranean diet had between 50-70% decreased risk of recurrent heart attack, angina, stroke and death even though their cholesterol levels did not change. What this means is just because you have already had a heart attack it is not too late to make significant changes to your health. It might also suggest that having high cholesterol is not necessarily the problem it is made out to be, especially when you have already suffered a heart attack.

Another study introduced the concept of the “poly meal”. Seven foods that are known to reduce cardiovascular disease if consumed together on a daily basis in a “ploy meal” could reduce heart disease by 75%.

These were:

• Fish
• Garlic
• Vegetables
• Nuts
• Fruit
• Red wine
• Dark chocolate

Another thing to think about is your blood pressure. Reducing your blood pressure can also significantly reduce the risk of heart attack and stroke. One thing that is very important for blood pressure is to control your salt intake. Eat the DASH diet. This is essentially a diet low in sodium, lower in carbohydrate, higher in protein and essential fats. It is also higher in vegetables and lower in grains, fruit and dairy.


• Meat, poultry and oily fish 2-4 servings a day
• Vegetables 6-8 servings a day
• Fruits 2 servings a day
• Dried beans, seeds and nuts 1-2 servings a day
• Low fat dairy products 0-2 servings a day
• Cereals, grains and pasta 0-2 servings a day
• Fats and oils 4-5 servings a day (mainly unsaturated fats like olive oil, fish oil, however some saturated fat is allowable)
• 50 grams of fibre a day (a mix of soluble and insoluble)

To find out what foods and nutrients support your heart and to eat to prevent heart attacks and strokes Steve Hines Little book of nutrition tips now is available at

or watch Steve talk about the book on YouTube here

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