New Websites Launched

Our brand new websites have just been put up online. We have designed and built websites for our other businesses and just wanted to share with you.

 
Steve wants to share more specific nutrition information and will do so from his new website at sports nutritionist london On this website along with details of his services Steve will be sharing the specific nutritional protocols he uses with his private clients. He’ll show case studies and make specific supplement recommendations. You’ll get to see how Steve diagnoses different nutritional issues and read his specific strategies for overcoming them.

 
Over at my new website which can be found at city personal trainer I will highlighting articles on my blog which deal with many of the aspects of Personal Training that I feel will be of interest to readers. I’ll be looking at exercise protocols that I use with my corporate clients to get them in great shape. I’ll also be discussing some of the injury rehabilitation techniques I use with my clients as well as some of my own nutrition tips and healthy menus.

 
We invite you to check out our new sites and the Facebook Fanpages that accompany them.

 

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Look 7 Years Younger in 7 Days

Resolve to do these 5 things in the next 7 days and people will say you look years younger.

1. Sleep 8-9 hours each night. We could all do with getting more sleep and most of us survive on 6-7 hours a night but this leaves us tired and lacking energy, not to mention the bags under the eyes. We know that people who don’t get enough sleep are more overweight, suffer more heart disease and cancer, and tend to eat more during the day so there is something about sleep that perhaps we don’t fully understand yet that improves our health. In as little as a week you can look and feel younger by getting a couple extra hours a night. The bags will start to go, your energy will improve and you’ll notice people looking at you thinking something about them has changed??!!

2. Simply drink more water. Chronic dehydration is rife in the population as we survive of juice, tea, coffee and soda drinks – but what about plain old water? Did you know that your body is 70% water? If you are dehydrated your cells suffer and it is common to have dry skin, lacklustre hair and be all round sluggish. Try this tip over the course of a week and your skin will regain that glow, your energy will improve and you’ll feel great. Times your body weight in kg by 0.04 and that will tell you how many litres of water you should be drinking throughout the day. However ease into it as if you go from drinking 1 litre of fluid a day to drinking 2 and a half, you’ll be on the toilet all day. Also try adding a pinch of salt to each litre you drink as this will help the kidneys absorb the water.

3. It sounds obvious but exercise will literally add years to your life and if you can get 3 or 4 workouts done in the next week your friends will be asking you what you have done to look so good. You see it’s the endorphin release that comes with exercise that makes you look and feel better after exercise. Sure you’re not going to lose much weight in a week, but by simply starting to exercise and feeling better about yourself you will look and feel younger.

4. There are a plethora of supplements on the market many with claims that they can make you look younger. I recommend that everyone take a multivitamin and mineral and the antioxidants such as vitamin C, vitamin E, zinc and selenium in a multivitamin help to protect your body from free radical damage. Take for instance someone who has sun damage to the skin from too much bathing – the skin is saggy and wrinkled. It is the free radical damage to the skin from sunlight that causes this aging of the skin and by taking antioxidants in a multivitamin and mineral you can support your body’s natural antioxidant enzymes and protect your skin. Taking a multi vitamin and mineral can also help to give your stronger thicker nails and shinier hair which all adds up to looking younger.

5. Stress is probably one of the biggest killers in the western world – the stress of paying your mortgage, the stress of travelling to work, dealing with your boss and work deadlines, dealing with the stress of personal and family relationships all take there toll. This stress adds up to making your look older. Simply employing some stress reduction techniques such as stretching, yoga, deep breathing – whatever works for you can lighten the burden on you and lead a more centred and calmer outlook on life. This will all translate into looking and feeling younger.

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3 Ways to a Flat Tummy – Guaranteed.

Having a washboard tummy everyone’s dream. Being able to fit into those skinny jeans and actually be able to button them up or looking in the mirror to admire the ripples of muscle on that six pack is not such a distant a dream as you may think. These 3 tips are a sure-fire way to get a flat tummy – guaranteed.

 

Number 1: Reduce and remove your food intolerances

 

Food allergy and food intolerances are becoming more widely recognised amongst nutritional and conventional medical practitioners. Up to 2% of the population may suffer from food allergies, which can be quite a serious condition, such as a child having an allergy to nuts. As for food intolerances, well anywhere up to 45% of the population may suffer from them. A food intolerance is considered to be less severe than a food allergy, and can manifest as low grade “silent inflammation” with sub clinical symptoms such as brain fog, irritable bowel, headaches or low energy. One of things that food intolerance can do is cause bloating and this is the worst thing that can happen if you want a flat tummy.

 

These food intolerances may also create no outward symptoms at all but can be creating havoc on the inside. Research from the Clinical Institute of Medical and Chemical Laboratory Diagnostics in Austria have shown that obese children have significantly higher IgG antibodies against certain foods than normal weight children. So these food intolerances can be involved in the development of obesity and atherosclerosis.

 

The most common food intolerances are wheat, gluten, cow’s milk, eggs, soy and yeast. These are found in bread, pasta, bakery products, dairy products and soy products. If you can’t afford a food intolerance test (as they can be between £170 and £265) then you can do an elimination diet.

 

For 2 weeks eliminate all potential food intolerances and just eat the following foods:

 

– all meat, seafood, poultry and fish (except tuna, and swordfish) as your source of protein. Combine these protein sources with unlimited amounts of vegetables such as artichokes, avocado (1 a day), asparagus, aubergine, bamboo shoots, beetroot greens, broccoli, Brussels sprouts, cabbage, cauliflower, raw carrots, celery, chard, collards, courgette, cucumber, fennel, green beans, kale, lettuce leaves (all types), mushrooms, olives (3 a day), onions, parsley, peas, peppers, radishes, sauerkraut, spinach, tomatoes, turnips, water chestnuts and watercress. During this 2 weeks don’t eat grains, dairy, starchy vegetables or drink alcohol. This will help your immune system to calm down, it will allow your gut to heal and you will also lose a little weight.

 

After the initial 2 weeks of food elimination try introducing some of the foods that you have been avoiding back in to the diet one at a time each week over the course of a couple of months and see which foods may any of your symptoms return. For example for one week slowly add pasta and bread back into your diet. If you start getting bloated again or your IBS returns you can be pretty sure that you are gluten intolerant, and if you don’t avoid it you won’t have a flat tummy.

 

Number 2: Stress

 

Stress comes in many forms be it a stressful day at work where you are constantly answering the phone or can’t keep up with all the e-mails you are getting; you are in meeting all day or you have that deadline to meet and you have not quite done enough work for it yet – arghhhh! It can come from being stuck in traffic, or arguing with you husband and kids, however it can also be from eating poor foods, not getting enough sleep, light or exercise or worrying about money etc…

Regardless of what type of stress you are under today your body responds in the same way as if you were alive 10,000 years ago and under stress running from a tiger – you release adrenalin (which increases you heart rate and blood pressure) and you release cortisol. Now this survival mechanism that has evolved in us over 1000’s of years is perfectly adapted for running from a tiger, but not well adapted to modern stress.

 

Unfortunately if you are under stress and release more cortisol through the day many things can happen. Cortisol can shrink and age your brain, it can waste away your bones and muscles and it can cause you to store fat on your tummy. Research has now confirmed that women who suffer more stress have more fat on their tummy – which is a disaster if you want a guaranteed flat tummy.

So what can you do? Eat regular meals and snack to balance your blood sugar, eat foods rich in magnesium like greens, vitamin C such as peppers, kiwi and oranges and foods rich in B vitamins such as meat and fish. These nutrients help protect your body from the effects of stress. Also get adequate sleep to rest and repair and remember to take some time for yourself to relax like going for a walk or going for a massage.

 

Number 3: Whole body exercise – not just core conditioning

 

To get that washboard tummy you need to exercise. You may have heard you need to train your abs to get that flatter tummy, however, beware as this is not the best way to do it! Lying on the floor doing abs crunches and Pilates is not effective for weight loss. There is no direct link from the fat cell to the muscle cell, so doing crunches will not burn tummy fat. The best exercises that create large activation in abdominal muscles are squats, dead lifts and chin ups anyway! Of course if you add in some crunches or Pilates at the end of your workout for fun / variety – go for it but make proper weight training the focus of your session.

 

What you need to do is this: You need to lift weights and do interval training. Yes even you girls need to do lift weights; this will not turn you in to Arnold Schwarzenegger. Weight lifting builds muscle tissue and muscle is your friend. It makes you more sensitive to insulin (which is good) and gives you more metabolically active tissue that can burn fat 24/7. As I’ve said doing squats, lunges, dead lifts, chip ups and other large compound exercises are your friend when it comes to a flatter tumm.

 

You also need to do interval training. This is different to steady state cardio such as going for a half hour run. Instead you run hard for a period of time, say 1 minute after which you walk or jog for say 1-2 minutes and repeat this for up to 20 minutes (if you can do more than 20 minutes you are either very fit – or you are not exercising hard enough). This type of training is great for increasing post work out EPOC and for raising your metabolism- which means you burn fat for hours after you have finished training.

So there you have it put these 3 tips into practice for a guaranteed flatter tummy.

 

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5 Top Tips to Looking Like a Supermodel

These are the 5 Top Tips to Looking Like a Supermodel.

Eat a healthy diet

This seems obvious but if we delve a little deeper and distinguish what is a healthy diet we can actually get some results and a slender waistline and slimmer curves.

The golden rule is to reduce insulin release. Now, insulin is an important hormone to control your blood sugar and you need some released at regular intervals every day to be healthy, but what you want to avoid is large surges of insulin from eating sugary starchy foods like sweets, pizza, doughnuts, croissants, bread, chocolate, pasta, cakes and biscuits. You should also cut down servings of rice and potatoes as well. The more that you produce insulin each day the less fat burning you will get.

The best way to do this is to eat a Low GL diet or a Paleo diet both of which focus on eating healthy lean protein sources like meat, fish and eggs, as well as healthy fats, like olive oil, avocado, nuts and seeds and food low in sugar such as all green vegetables, some fruits, nuts, seeds, beans and legumes.
If you centre your diet on these recommendations you will start to lose excess fat from your tummy, thighs and arms, drop a dress size or two and start to look and feel a lot better about yourself.

Exercise 4 times a week

We all know we need to take exercise and the general advice is to get at least 30 minutes of exercise a day. However if you want that supermodel body this is not enough. You will need to do a good hour of exercise at a high intensity at least four times a week – yes four times a week. Research has shown that weight loss results can be up to 70% greater when training four times a week compared to three times a week.

After you have warmed up you need to do two types of exercise 1) high intensity interval training and 2) resistance training.

High intensity interval training means you exercise very hard for a period of time, say 30-60 seconds – be it sprinting, walking uphill on a treadmill, spinning or even doing step ups on a step block, followed by a period of active rest for 1-2 minutes to get your breath back. This could be walking, cycling at a slow pace or just marching slowly on the spot. If you can do this for 20-30 minutes you will get a great workout and you will be burning fat for hours afterwards compared to going for a 20-30 minute jog.

Next you need to do resistance exercise. This means pushing, pulling and lifting things, be it a dumbbell, a kettle bell, resistance bands or just your own body weight. You need to do exercises that use lots of muscle such as squats, walking lunges, deadlifts, kettle bell thrusters or chin ups that are used on our outdoor personal training group exercise classes. These exercises use much more fat as fuel than doing some biceps curls whilst sitting on a bench or doing tricep kick backs, and will give you leaner legs and a toned bottom so you look great in those skinny jeans

Sleep

You’ve probably all heard you need to get your 8 hours sleep each night. If you don’t you can often times look very tired with dark circles under your eyes and lack that vital energy to get you through the day. But now science is helping us understand that a lack of sleep can make us fatter and sicker. People who get the least amount of sleep are more likely to suffer from heart disease, cancer and other diseases.

But as we want to look like a supermodel a lack of sleep actually causes us to eat more throughout the day, with a tendency to eat lots of sugary snacks to boost energy. When we don’t get enough sleep we produce a substance from our stomach called grehlin. The less sleep we get, the more grehlin we produce.

 

Grehlin’s job is to tell the brain we need to eat and hey presto you end up eating way more food than you actually need. We’ve all done it, only got 5 or 6 hours sleep and been ravenous all day. Well, now you know why. So make sure you get those 8 hours of sleep each night.

Take supplements

First and foremost we get our nutrition from our food, making healthy choices such as meat and fish, vegetables, nuts and seeds and some fruits. But due to our uniqueness some of us need more vitamins, minerals and healthy fats than others and our food is also less nutritious than it was 50 years ago because a lot of our food travels from all over the world – being picked unripe or losing nutrition on its journey; and because our soil has less nutrition in it to feed the plants.

So we should all be taking at least a daily multivitamin and mineral. Getting a little boost of these nutrients can add the finer details to looking like a supermodel. A little boost of zinc, magnesium, B vitamins can give you healthy hair and nails and some omega 3 can give you fresher healthier looking skin.

De-stress

Stress makes us age faster, greying the hair, wrinkling the skin and giving us a paler complexion. So it makes sense in order to look your best to practice some stress reducing techniques.

Science tells us that stress is relived by have an outlet for our frustrations such as having a hobby or diversion. This could be exercise, playing an instrument, watching movies – whatever – but taking some time for yourself is a big help. Stress is also reduced by having a real or imagined sense of control and having social connectedness, so this is where being organised so that work and family life doesn’t get on top of you and you’re able to enjoy spending time with friends and loved ones. It’s amazing how much better we feel after we have laughed so surround yourself with happy, funny people and you will have a greater sense of well being that translate into a fresher healthier looking body.

Put these five tips into action to begin to get that gorgeous figure and you’ll look and feel like a supermodel.

 

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Do You Want To Win Rear of the Year?

 

Most of you going to the gym are training because you want to lose a little bit of

weight and to tone up, especially those problem areas such as the bum and thighs.

However, very few of you will know how to train the legs effectively to lift and tone

these areas and win rear of the year. Nor will many of you know the environmental

and lifestyle factors that can cause fat storage on the hips and thighs.

 

Training the legs to win rear of the year is an art and a science and first I’m going to

lift the lid on some of the secrets that the fitness models use to have the perfectly

tone thighs and round pert butt. Then I will talk about how to eat to drop fat in the

dreaded saddle bag area.

 

When you are training your legs you need a periodised and progressive plan

targeting different muscles of the legs such as the glutes, the quads, the hamstring

and the calves. Your first stage of leg training should focus on unilateral exercises

to correct any imbalances in tone and shape between the legs. This is perfect if you

have one butt cheek that is slightly less pert than the other, or if the cut of the

hamstrings isn’t quite right between sides. Start by focussing on one exercise for

the quads and one for the hamstrings, like so:

 

A1. Dumbbell step up on 30cm box, 3 sets of 15-20 reps, tempo 1010, rest 60 seconds.

A2. Seated hamstring curl, 3 sets of 8-10 reps, tempo 40X0, rest 60 seconds.

(The tempo prescription 1010 means to execute the up movement in 1 second with

no pause at the top and then the down movement in 1 second with no pause at the

bottom. An X in the tempo prescription means you need to execute the movement

as fast as possible with good form.)

 

Next you want to perform an exercise that focuses on developing tone throughout

the entire quadriceps, whilst performing an exercise that develops the glutes and

hamstring together. You might choose the following exercises:

 

B1. Dumbbell split squat 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

B2. Romanian dead lift with bar 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

 

Your final pair of exercises can target the calves and abdominals to help give your

legs that slender look when you are in heels and to flatten your tummy. These

exercises could include:

 

C1. Single leg calf raise 3 sets of 12-15 reps, tempo 2010, rest 60 seconds.

C2. Abs crunch 3 sets of 12 reps, tempo 2010, rest 60 seconds.

 

Winning Rear of the Year

 

Hopefully you will now see that training these muscles will help, but there are no

specific exercises that are going to burn the fat off the hips and thighs. Most people

don’t realise that the deposition of fat in those areas is hormonally mediated.

 

Basically the more oestrogen you have in your body (either in total – or unopposed

by other hormones such as progesterone) – the more fat you will store on the lower

body. This doesn’t need to be the oestrogen that your ovaries produce (as many

menopausal women have saddle bags as well) but the oestrogen that is made in your

fat cells and the oestrogen you come in to contact with through your environment.

 

The best way to lose fat off the bum and thighs is to eat a Palaeolithic style diet.

The basic premise of this is so easy it’s insane. Before you eat a food ask yourself –

“was this food around 10,000 years ago?” if you answer “yes” then eat it, if you

answer “No” don’t eat it! For example was a chicken, nuts, carrots or an apple

around 10,000 years ago – yes, so eat them. Was a doughnut, snickers, pasta or

bread and jam around 10,000 years ago – no, so don’t eat them. Eating Paleo

means you basically eat protein in the way of meat, fish, seafood or poultry with

lots of vegetables and snack on nuts, seeds and fruits.

 

The liver’s job is to detoxify chemicals that we come into contact with, and it also

has to detoxify steroid hormones such as oestrogen. The liver has 3 ways to do

this – through methylation, glucuronidation and sulphation. So eat foods that

provide you with a host of B vitamins (this is not grains – the best source of B

vitamins is animal protein and vegetables), foods that contain sulphur (which is

eggs, onions, leeks, garlic) and foods that contain glucuronic acid which is broccoli,

apples and grapefruit.

 

There is another group of foods that are “super foods” for the liver packed full of

indoles, sulphur and other nutrients that help oestrogen detoxification –

cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale, radishes

and chard. Watercress is also particularly good and is packed full on these nutrients.

 

Another area where women constantly fall down with their diet is that they don’t

eat enough protein. Women MUST eat enough protein, especially vegetarians, as

liver detoxification is also determined by amino acids not just vitamins, minerals

and phytochemicals. Once again meat, fish, seafood and poultry provide amino

acids – so doing things like juice fasts as a detox is a bad idea as juice does not

contain any protein.

 

In this short article we’ve covered the main ways to get the toned, sculpted bottom

often seen on the catwalk runways of Milan and Paris. As you can see there are no

magic pills or secret workouts that bring about these results. Simply focus your

workouts on the areas involved namely the bottom, thighs and hips while eating a

clean diet of animal protein, fish, vegetables, fruit and nuts. If you’re new to any of

this it may take a couple of months before you see substantial changes to your body

but keep at it. If you’re doing a lot of these things but just need to tweak one or two

key areas then your gorgeous glutes and the Rear of the Year award may be just

around the corner.

 

For more information about our 6 week fat loss programme which takes you

through a whole body fat loss plan go to our website at

http://www.peakxvfitness.com/products

 

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