'Pound Lost, Pound Donated'

'Pound Lost, Pound Donated' is an idea conceived to give the clients of LiveLife Personal Training some extra incentive to lose weight.

I like to give all the clients of LiveLife Personal Training the best chance of achieving their goals but I would like to reach out to a few more people that need help at the same time. Every client of LiveLife Personal Training that loses a pound towards their fat loss goal or gains a pound for their muscle developing goals will have a donation made on their behalf from LiveLife Personal Training of FIVE pounds.

To that end, I've set the goal of raising £10,000 or more for Marie Curie Cancer Care in the first three months of 2012

We are inviting anyone interested in fat loss or muscle gain to enter our 'Pound Lost, Pound Donated' challenge. You will receive our elite support and expert information resources to help you lose fat and gain muscle. As if that wasn't incentive enough you'll be raising money for a fabulous charity in the process!

We will be awarding prizes based upon the biggest fat loss, body fat percentage change and subsequent money raised for charity as part of this event.  The event will start in January 2012, book in for a FREE, no obligation Health Assessment (Usually £100). during which we will provide you with the template you need for successful weight loss, and if you sign up for the challenge we will support you along the way with exercise programs and support!

If you are someone who is genuinely interested in changing anything to do with the way that your body looks, moves and feels and have the will to do something about it then we would love to work with you.

Please e-mail me if you are interested in taking part in the challenge!

Kindest Regards,

Matthew

White Potatoes Vs Sweet Potatoes

Should you avoid white potatoes and eat sweet potatoes instead?

Both white potatoes and sweet potatoes contain a variety of nutrients. Here’s the comparison:

7-ounce white potato with skin: 220 calories, 5g protein, 51g carbs, 20mg calcium, 115mg phosphorus, 2.8mg iron, 16mg sodium, 844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin, 3.3mg niacin, 16mg vitamin C
7-ounce sweet potato: 208 calories, 3.5g protein, 49g carbs, 56mg calcium, 110mg phosphorus, 1mg iron, 20mg sodium, 693mg potassium, 5g fiber, 4350 RE vitamin A, .14mg thiamin, .13mg riboflavin, 1.2mg niacin, 49mg vitamin C.

So, as you can see, sweet potatoes are a good source of vitamin A, and have a little more vitamin C and calcium (but less iron) than white potatoes; otherwise they're pretty much equal. We eat the potato skins as well as the flesh; the skins of many vegetables and fruits are concentrated sources of nutrients and fiber.

Simples.

10 Nutritional rules.

Here are ten key nutritional rules.

1. Eat every 2-4 hours.

Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-4 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.

Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.

That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4. Eat carbs only when you deserve to.

Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5. Learn to love healthy fats.

There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).

In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.

Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.

I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week.

9. Develop food preparation strategies.

The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if it isn’t available, you’ll blow it when it’s time for a meal.

10. Balance daily food choices with healthy variety.

Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.

Eat Well

Train Hard

Live Life

BioSignature Modulation

BioSignature Modulation

Have you ever imagined what it would feel like to get rid of that stubborn localised fat? Dreamed about losing your 'love handles', 'bingo wings' or 'man boobs'?

BioSignature Modulation was developed by world-renowned strength coach Charles Poliquin. It tells us where you store your body fat, but more importantly why you store your body fat in those certain areas. After noticing trends and correlations, Charles noticed that where people store their body fat is an indication of their hormonal profile. If you over or under produce a certain hormone, you will store fat at the related body site.

Knowing this means we can manage your body fat levels and the corresponding imbalanced hormone levels with effective exercise protocols, targeted supplementation program and lifestyle adjustments. So if you've ever wondered why you can't seem to gain the muscle you crave or lose any unwanted body fat then this is the solution for you!

Not only are the results fast and effective, but they are long lasting as well. You can expect to drop 1%-2% of body fat a week. BioSignature Modulation doesn't just concern people looking for a decrease in body fat but will also help by nutritionally supporting the body to optimise health levels. The end result will be a happier, leaner and healthier you!

The phrases ground breaking, innovative, and spectacular are too often used without thought or real context. That isn't the case with BioSignature Modulation.

It will have a positive impact upon:

• Stress
• An under active thyroid (Hypothyroidism)
• Insulin Regulation
• Androgens (Testosterone) & growth hormones
• Sleep Disorders
• Energy levels (no more lack of energy in the morning or afternoon)
• Body Composition - fat loss and muscle building.
• Overall health and wellbeing
• Localised fat reduction
• Digestion problems
• Plus many more

The result is improved performance in ALL areas of your life - physical, mental and intellectual. By following an outlined plan, every single one of our clients has emerged leaner, stronger, healthier, happier and more energetic.

BioSignature Modulation is the closest thing you will ever come to real spot reduction! Yes, all fitness professionals worth their salt will tell you that localised fat reduction is impossible, but if localised fat deposits exist, as we know they do, surely eliminating their cause will also eliminate their existence.

Interested?

Battling Ropes: Can Rope Replace Gym?

Battling ropes training puts both strength and speed to the ultimate test. This high-intensity workout helps you reach your maximum heart rate quickly and revs your metabolism. The routine effectively engages the entire upper-body and core muscles. It not only increases arm and hand strength but also improves speed and balance. The nature of battling ropes training is fast and intense, raising your heart rate to the max very quickly. In as little as 15 minutes, you’ll be burning hundreds of calories.

The Battling Ropes system is an easy to implement, highly effective form of training and conditioning for athletes and general fitness enthusiasts alike. Battling Ropes drills will improve grip strength, improve your ability to create power and sustain the power output for longer periods of time, improve your aerobic and anaerobic capacity, teach the muscles of the entire body to work together to maximise performance, and add a fun new twists to your workout.

There have been hundreds of exercises created as well as many more variations. Drills may be performed independently or with a partner. Traditional strength exercises like pressing and squatting drills may be performed as well as exercises unique to the ropes themselves. The wave system drills are a good example. The athlete doubles a length of 20m rope around a pole or immovable object creating two 10m lengths. Holding an end in each hand the athlete swings the rope up and down creating large waves in the rope. This sounds like nothing but I guarantee 99% of you reading this would have quite a bit of trouble lasting a mere 30 seconds! It's that tough!

Granted I don't think Battling Ropes will ever replace barbells and dumbbells, but in my opinion they deserve a spot right next to them and make an excellent addition to any strength training and conditioning program. Just ask any of my athletes who are lucky (or unlucky, depending on if you ask them or me) enough to have this method as part of their training arsenal.

So, the question is whether you’re ready to lose weight, get stronger and get in the best shape of your life? Yes. Get ready for Battling Ropes. Prepare for mind blowing gains of strength, stamina, and power. Battling Ropes is a no impact, kick butt, fast and furious, high velocity, pure adrenal surge functional training workout! You have never experienced a cardio workout at this level.


Do you want to view this article on the LiveLife Personal Training Website?


Are you interested in learning more about training with Battling Ropes?

Skill Is Not Enough

Surely the average club sportsman doesn't require a fitness program - even those with ambitions of winning competitions? 

After all... Sportsmen aren't athletes... right?

Make no mistake - Sportsmen (at any level) ARE athletes, I am yet to find a sport that doesn’t require a great deal of athleticism.

Strength, power, flexibility, balance, core stability, body awareness, endurance... they're all physical traits that every consistent sportsman (even the fair-weather players) must possess.

The sports industry is littered with gadgets and gimmicks for increasing performance. Yet for all their claims and guarantees most remain independently unproven. Compare that to a basic fitness or sports conditioning program...

I’ll use Golf as an example. After 5 weeks of completing 15 minutes of very simple home exercises 5 times a week, golfers increased their club head speed by an average of 24%. While it could be argued that club head speed is only one small facet of a golfer's overall game, it is highly correlated with a player's handicap. In other words, the lower a player's handicap is, the higher their club head speed at impact tends to be. In fact, a 24% increase relates to a reduction of 4 shots off a golfer's handicap. This is just one of several studies that proves the benefits of conditioning for golf.

For the more serious sportsmen, conditioning can no longer be seen as an unnecessary add-on to their practise routine. Just as a committed amateur athlete spends time on their technique AND their fitness, so must the sportsman who demands to be the best they can. There is a caveat however...

In order to improve performance in any sport, training must be specific to the demands of the game involved. 

Of the few sportsmen who do appreciate the importance of physical training (sadly it is only very few), most still make the mistake of following a general fitness routine.

If you want to consistently perform at a higher level, you need to take a different approach. Not a more complicated approach and not a more time-consuming approach, a more specific approach.

PNF Stretching

Proprioceptive Neuromuscular Facilitation has been a revolutionary discovery of the twentieth and twenty first century in sports medicine and rehabilitation. Sports therapists and elite personal trainers employ PNF techniques to increase patients’ functional capacity. Ranging from basic rehabilitation to top performing athletes any patient’s performance can be enhanced quickly through activating the neuromuscular system through the use of PNF.

Range of motion is closely linked to two main elements. Relation between agonist and antagonist contraction closely defines a patient’s ability to stabilise a joint through its full range of motion. Once a lack of fiber recruitment exists due to an inhibited neuron transmission full muscle contraction will not be utilised giving less ability for full range movements and joint stability. The other element for achieving range of motion is closely related to the first element, the Golgi tendon organ. The Golgi tendon organ is made up of collagen one end of the collagen fibers connect into the tendon and the other into the muscle. The main focus the Golgi tendon organ has on range of motion is through muscle control and the amount of force that can be applied to that muscle. The type Ib afferent axon that lies in a fibrous capsule with connecting tendons to the capsule nerve ending exit this capsule and transmit and receive neurotransmission.

Muscle contraction and relaxation has opposing forces that exist to protect the body from overload and injury. The Golgi Tendon Organ is closely responsible for innervating muscle contraction when a load is exerted on the given muscle. PNF uses techniques to overstretch the agonist thereby causing the nerve response from the Golgi organ tendon to send neurotransmission attempting to stop any increase in range of motion, however after a certain point the muscle tendon relaxed as the safety mechanism of the Golgi Organ Tendon is overcome providing greater range of motion. This greater range of motion allows the antagonist to contract harder and in future the new increased range of motion will only recruit the Golgi Tendon Organ when overload is again attempted through either weights or stretching.

In conclusion PNF is a quick and effective way to increase range of motion in a given muscle group, providing a greater reflex response from the antagonist in the given movement of contraction. Stimulating the nervous system increases muscle awareness and explosive power, PNF should be utilised in any sports or rehabilitation program.

My Wheelchair Exploits

Living with a disability brings many challenges and requires a different way of thinking.

On the 11^th of June this year I severely broke my leg playing cricket whilst attempting to field a ball in the deep outfield, it was a freak accident. My memories of the incident are vague but I believe that the studs on the base of my cricket boot rooted into some uneven ground whilst I was diving to stop the ball and my ankle gave way in spectacular style. I was rushed to hospital with a displaced ankle, breaks of the Tibia, Fibula, tendon tears and ligament damage of my right leg.

I can't say I feared  injury playing cricket because in my mind I was certain that it would never happen to me. I was adamant and unyielding in my thoughts.

When I was all of about three days post-op following surgery to fix the bones together with titanium plates and screws I realised that transporting myself was going to be troublesome using crutches alone. Knowing that I did not have the strength or stamina to navigate to the shops on crutches or to the gym where I could maintain at least a level of upper body fitness. I was left with two alternatives, vegetating on the sofa with my leg raised or sourcing a wheelchair. I’ve always been a doer, an achiever and this injury was going to be no different.

I was refused a wheelchair from the NHS as it was felt unnecessary but it was also commented that I did not require any care to bathe or feed myself, really? Try walking hundreds of metres on crutches and then carrying shopping back to your home, walking up a flight of stairs all with only one leg allowed to ever bear any weight. I have however been very lucky, my friends and family have supported me and helped me throughout the current duration of my disablement. It does not detract from the fact that I wished to be independent, I detested having to rely on others to carry out tasks for me. I therefore sourced a wheelchair from a local charity shop.

Pride is a funny thing. I'm not the type of man who has to have every hair in place or a perfectly shaped beard before I leave the house. In fact, there was a time I could get down and dirty with the best of them, and if the job warrants it, I've never been afraid to get my hands dirty.

My first day started off at home and then proceeded to travelling into my local village centre. Initially, trying to manoeuvre on the wheelchair was difficult as I needed to ensure that I was moving in a straight line and not strafing to the left or right. Controlling both wheels to move at equal speeds with equal amounts of energy on flat ground was soon a synch but travelling on cambered ground was tricky. This is emphasised when I then travel on pavements and find myself pushing very hard on one wheel to maintain a direct route of travel and not falling down the curb and inevitably face meeting tarmac. After a few days of wheeling and practicing various challenges I had mastered it. I was a wheeler, and proud.

The first week spent in the wheelchair served to change my perspective greatly. Though there were some less than glorious moments such as the stares from strangers, the young lady who walked into my propped up leg as if I were invisible, and waiting to use the handicapped toilet as a mother and four children finally emerged from therein, I began to view the wheelchair not as confinement but as support equipment that allowed me the freedom to participate.

Without the wheelchair I could not have joined in with social events, work meetings and I would’ve sacrificed my overall recovery time without the ability to continue training.

On particular days, the wheelchair felt liberating. It eliminated some of the restriction created by crutches. It also served to open my mind so that now when I see someone in a wheelchair, I no longer am flooded with negative thoughts. Instead I am glad to see that person enabled and empowered.

I was entering a restaurant in my new usual way for a meeting, push with force and roll. I was holding the door for people leaving and I kept the door open for a lady entering after me too. I was raised to be polite, and to hold a door for an older lady. She got embarrassed.

This sparked a conversation, and was I not in a wheelchair she would have expected me to hold the door for her. I however, was wheeling. She claims that people gave her a dirty look for not helping me, for not holding the door for me, for the disabled guy. She felt very bad because of her interpretation of people’s looks. At that point, I wasn’t paying attention. I like to show off though and I know people are watching a disabled person opening a door because they presume that we can’t.

Our exchange must’ve struck a chord because later that day she called and we had a little talk. I was trying to explain to her that I won’t let people help me unless I need their help. I told her that I am trying to change the perception of able-bodied people toward wheelchair users. That I want to show what we as wheelers can do (everlasting wheelers or otherwise). What followed was interesting; I was told the polite way would be to let others help me, because persons with disabilities are second-rate people, they are inferior, deficient. I told her I am trying to change that a little bit. I was told that was I in actuality needing a wheelchair permanently, I would let people help me. I had to laugh, I told her about people in wheelchairs that I’d encountered previously. They don’t let others help them unless assistance is needed. The conversation ended shortly after that, she said that she didn’t want to talk about it anymore and that the talk depressed her.

It is depressing; no doubt about it, equality is a very fragile concept. Why is it so hard to understand that people are all equally human and deserve to be treated with dignity? Society teaches us otherwise. The words like "invalid" are all too common where I come from, language is powerful. A friend of mine uses the word "cripple" exclusively for people with disabilities, he won’t be politically correct. Wheelchair bound individuals are perceived as crippled. Not only in our bodies but in our humanity and in our dignity, so we need to let others help us so they can feel better about themselves. If they help us, perhaps they won’t feel bad about the thought they have about us.

Well, I won’t let anybody feel good. If you are embarrassed by not helping me, your embarrassment is based on your guilt, shame and pity. When you see me for who I am, you will be proud that I am independent. You will be able to look people straight in their eyes and they will see that pride there, no pity. That is the way it should be, I am merely trying to change the world, just a little.

Do Calories Count?

Low Carb Induced Ranting! Do you think calories count?
For a while now, I have kept encountering information from people who charge others for their advice on body composition that sets my teeth on edge.
The biggest issue I have with some of these otherwise reasonably educated trainers, is there total lack of grasp of what it really takes to get in great shape. In the interest of fairness it’s probably wise to define what “in great shape” actually means, as we will all have different definitions. If and this is a big if, your goal is to get a bit slimmer, tone up a bit and generally look better than average but be nothing special, then that is one version of being in shape and I accept that. On the other hand, my version of being in shape means a minimum of sub 10% body fat for a man, and circa 12-13% maximum for a woman, my personal goal is to get sub 5%

Achieving this level of body fat whilst also carrying a good degree of muscle mass is a real challenge, and something that is, to be blunt, well beyond the comprehension of anyone who has never done it on themselves. Sure, there are some gifted guys who always hover around 8% come rain or shine, but these will be naturally slimmer, very active guys with spare muscle size. So after that extended introduction, what really gets on my goat is when I read rubbish such as “calories don’t matter so long as you only eat Paleo”, and “I get leaner every time I increase my fat intake”. I truly despair that these unenlightened souls really think it is so easy!

The fact of the matter is that when it comes to getting into “real shape”, the words of former world class bodybuilder Sean Ray have resounded in my head for almost eight years – “Before a contest I don’t go to bed a little bit hungry every night for fun”. Bodybuilders are well known for their masochistic tendencies, and anyone who has ever got into condition sufficient to look good in bodybuilding competition deserves your respect for their self discipline and persistence, but going hungry isn’t something that even the iron fraternity would do out of choice. Rather it is a necessity, and the best trainers and coaches understand this, usually because they have done it themselves.
Now before my words are taken too literally, I absolutely do not mean starving yourself and being permanently in famine. Far from it, there are many ways to skin a cat, and some people flourish on calorie and carbohydrate cycling whereby some days you would never know you are on a diet at all. For myself, I always believe that once you carry a good degree of muscle mass and are reasonably lean, then you must have a decent amount of carbohydrates at certain times (note the emphasis on at certain times) in order to preserve that muscle that you fought so hard to build in the first place. None of this individual variation can get you away from the fact that at some stage you need to create a net calorie deficit.

The reason all this misleading advice spouts forth is because the fitness industry is both extremely faddish and very often reactive rather than proactive. For years we heard the bullshit that calorie counting was the only way to lose fat. This has some truth in it, but the message got muddied and the so -called experts became confused because the fact that calories count became highjacked by low calorie, high sugar food manufacturers who want the unsuspecting public to believe that 200 calories from a nice bowel of low fat, sweet tasting cereal is actually a better breakfast for your health and appearance than 200 calories from boiled eggs! So long as the net calories are equal all is fine, right? No, of course not. Macronutrients have a profound impact upon hormonal and metabolic health and only a fool would suggest otherwise.

To compound matters further, it seems that somehow the calorie debate has become mixed up with the whole carbohydrate versus fat debate, that is a cut and dried case of “essential fats” being essential (wow I hear you cry), and to express it as simply as possible, fats from whole, natural foods are good for you and should not be avoided. Sugar and wheat on the other hand are major culprits in the health woes of the 21st century.

So here are the facts and really this isn’t merely my “opinion”, this is just the way that it is:
Not all calories are created equal, and some are infinitely better for your body than others. Anyone who tells you that calories don’t count is a moron and fails to understand basic mathematics.
I know some of you will want to know this, my own personal rough rule of thumb for getting into superhuman shape is to take in 12 calories per ½ kg of bodyweight, assuming exercise levels are not crazy. So for me right now, at a bodyweight of just over 90kgs, I am probably averaging between 2000 and 2500 calories a day.

In order to get into fantastic shape you need to educate yourself on what type of calories work best for you, and how much. It really isn’t all that complicated, but it does take a bit of time to nail exactly as we are all different. Varying metabolisms, muscle mass, and activity levels can change both variables massively.

As ever, I welcome your comments, and if you think I’ve been a bit harsh or just totally disagree with my take on cardio then please let me know. My word is not gospel and I am always willing to examine different ways of doing things, so I’d be really grateful for any ideas or feedback you give in the comments section below. Your support and input as ever is massively appreciated!

How Many Types Of Sit-ups Should I Do?

Sit-ups are without doubt the most overrated exercise in the gym. That’s not to say that they are not important, it’s just that they are over-used by the majority of gym goers.

Keeping the abdominal muscles strong is essential to help prevent back pain and help maintain core stability, but performing 10 different types of sit-ups, most of which look as if they are adapted from the Karma Sutra is a waste of time.

Varying all types of exercise is certainly encouraged by most personal trainers and abdominal exercises are no exceptions but trying out sit ups that are overly complex and difficult to perform correctly is often more of a hindrance to your routine.

The maximum number of abdominal exercises I give to my clients per session rarely exceeds 3 or 4 basic movements. By ensuring that every exercise is performed slowly and correctly, the abdominals can be worked intensely in a simple fluid movement without the client worrying where their arms and legs should be.

Changing the type of abdominal exercises you perform every few weeks or so is a good idea. This keeps your interest up and works the stomach slightly differently, but avoid following everyone else’s example at the gym and looking like an amateur contortionist! Ask a fitness professional for 3 simple stomach exercises every few weeks and ensure you perform each one slowly and as instructed.

The Importance of Structural Balance

Achieving optimum structural balance doesn't sound half as sexy as building large muscles or dropping 15kg of body fat, but it is a highly important component of achieving either of those goals. It takes on even more significance if you have any aspirations for the playing fields and athletic tracks. It was once written that you can’t shoot a cannon out of a canoe and that is what is essential for you to grasp when it comes to the importance of structural balance. If your “big” muscles are strong, but the fixators and stabilisers that support them are weak, what do you think will happen? Yes that’s right – injury, impaired performance and frustration will all ensue. Forget about working your core for “stability” – focus on large muscles and the muscles that enable them to fire properly and safely. 

I guarantee more powerful endeavors in both the gym and against whichever opponent you chose to pit your wits against.

Now I have a quick personal admission to make here – for my sins I was initially schooled by an old bodybuilder, which means I had fantastic schooling in all aspects of body composition, but bugger all in smart balanced training to achieve a healthy, optimally functioning body. If I had known what I know now then unquestionably I would be a better athlete as I would have worked harder on my shoulder mobility (after I dislocated it) and I would also have a more stable knee as a result of proper training. I would definitely not be semi permanently crucified by the pain in my right shoulder due to supraspinatus tendon inflammation and a host of other rotator cuff problems. Educating one’s self in the importance of achieving structural balance has been a lifetime’s work to date and it isn’t going to conclude any time soon. I must thank my peers as there are no better in the world at fixing up an athlete to reach his / her optimal performance.

Let us break down the key four areas of potential structural imbalance.

Weak Vastus Medialis

The vastus medialis (VMO) is the tear drop shaped quadriceps muscle on the inside of the knee. It is essential to maintain correct tracking of the knee as you move (especially for lateral movements) and I personally blame it’s weakness for a huge number of our leading premiership footballers injury woes.

We should also note that women have notoriously weak VMOs, and as they suffer 4 times the ACL injuries of men (due to the inferior Q angle at which the femur hits the tibia because of the wider pelvis if the female) strengthening the VMO should always be a priority whether we are dealing with a weekend warrior or a top athlete.

A reluctance to squat properly (i.e. deep and below parallel) is a primary cause for the prevalence of weak VMOs. The knee joint was designed to squat to below parallel and the incidence of knee injuries amongst Olympic weightlifters, all of whom squat to the absolute bottom of their range of motion with extremely heavy loads, is amongst the lowest in the sporting world.

So proper squatting is always recommended, with the one caveat that a trainee must earn the right to squat. Proper flexibility is an absolute imperative, as is sound coaching. Nor is throwing a supple beginner into the squat rack usually a clever thing to do as the VMO is unlikely to be sufficiently developed to support proper tracking of the knee in heavy deep squats (if your knees move inwards or outwards as you squat you need to strengthen the VMO in order to limit this dangerous practice). In cases such as these we recommend step ups and one legged squatting movements such as variations on the split squat.

Weak Hamstrings

Hamstrings are designed with two functions in mind – to flex the knee and extend the hips. A weakness in the hamstring can result in overcompensation injuries in the quadriceps or glutes, or pulled / torn hamstring muscles themselves.

An easy way to test the balance of the quadriceps / hamstring structure is to simply compare the maximal effort front-squat to the maximal effort back squat. If front squat strength (primarily focusing on the quadriceps) is less than 85% of the back squat, then there is a structural imbalance that needs addressing.

The best way to address a hamstring weakness is to pick the right rep range protocol. Far too many programs are written with ill conceived time under tension aims for hamstrings. Let’s make this crystal clear – hamstrings, especially the bicep femoris responsible for flexing the knee during leg curl type movements, are fast twitch muscles and therefore respond best to short time under tension (10-30 seconds) and low rep ranges (3-7 reps).

If you wish to strengthen your hamstrings focus on what will actually work and leave the high rep stuff to those who like to exercise with bosu balls and power plates.

Weak Scapulae Retractors

Pull your shoulder blades back. There you go; you have just achieved scapulae retraction. It sounds simple, but far too often we see athletes and desk jockeys alike with rounded shoulders and that thrust forward head look. Achieving good control of the scapula is essential for healthy shoulders as it’s the shoulder blade muscles that help keep your upper arm properly attached to your body!

Prone shrugs (face down on an incline bench, shrugging dumbbells back using only your shoulder blades, and holding the contraction for at least 2 seconds) are a great exercise for gaining scapulae control, and they don’t even require that you use too much weight. In fact as a general rule it’s not necessary to use a huge load when aiming for control – far better to feel the movement in a controlled and precise fashion.

Weak External Rotators

My own personal problem after years of neglect, the external rotators comprise of the teres minor and the infraspinatus muscles of the rotator cuff. They are crucially important for stabilising the shoulder in all forms of throwing, pressing and punching / handing off movements. They are also the best example of the “not being able to shoot a cannon from a canoe” analogy I referred to at the beginning of this article.

If this is an area that you have neglected then swallow your pride and be prepared to use tiny weights for your external rotations. 

If I can use a 3kg dumbbell in a public place, then so can you...

Matthew Page

Famed Swiss climber dies in fall

Loretan began climbing aged 11
Renowned Swiss climber Erhard Loretan has died in a climbing accident in the Swiss Alps on his 52nd birthday.

Swiss police say Loretan was leading a client up the summit ridge of the Gruenhorn, in the Bernese Alps, on Thursday afternoon when the pair fell.

The climber died at the scene, while his Swiss client was flown to hospital in a serious condition.

Loretan was one of the few people to have reached the summits of all 14 mountain peaks above 8,000m (26,247ft).

But his career was blighted by a family tragedy just before Christmas 2001, when he killed his own infant son by shaking him to death to stop him crying.

The two climbers fell for unknown reasons at a height of 3,800m, up the 4,043-m peak, police from the Swiss canton of Valais said.

It was a fall of 200m, according to Swiss newspaper La Tribune de Geneve.

Manslaughter conviction

Loretan, originally from the canton of Fribourg, began climbing at the age of 11.

He scaled his first 8,000-m peak, Nanga Parbat in Pakistan, in 1982.

Over the next 13 years, he climbed the other 13.

His 1986 ascent of Mount Everest, without bottled oxygen, by night and in just 40 hours, stunned the mountaineering world.

That same year, he climbed 38 Swiss peaks in 19 days, La Tribune de Geneve reports.

He told L'Objectif magazine in 1995 that he had an "extreme fear of death" but his fear kept him crucially alert when climbing.

For the manslaughter of his son of seven months, Loretan was convicted and given a suspended sentence of four months in 2003.

He said he had shaken the child for just a couple of seconds to stop him crying, then put him to bed and the crying had stopped. He later called an ambulance.

The case's notoriety led to new research showing many parents were unaware that infants can die from being shaken for only a few seconds, because of weak neck muscles.

A sad story.

Paying for Public Parks

Personal trainers, nannies and even dog walkers could face paying thousands of pounds a year to use public parks for business.

Hammersmith & Fulham council have initiated charges of £350 - £1,200 Personal Trainers and I'm sure that it won't be long until many other boroughs and Councils follow suit.

The council's ruling suggests that anyone making money or conducting business in the park will be charged for its use. The fear is that this could become a national concept of charging for open air natural public facilities. It's another revenue stream for the councils but I ask the question, if all participants pay council tax, why then be charged further costs to utilise something that has essentially already been paid for?

I have utilised public parks to train junior football teams and have often utilised the same facilities for private athletic development sessions to young British athletes. I do not charge or charge very little to cover my expenses. I could be forced to regress from charitable sessions as it would be far from cost effective to continue.

Michael Hainge, of Hammersmith & Fulham parks department, said the council is anxious to use parks to fight obesity, but wanted "to ensure programmes were not simply aimed at those already inclined towards exercise". The council said: "Anyone can use our parks free, including personal trainers. But as soon as personal trainers start making money out of the park, they are running a business and need a licence."
Where does this idea end? If I reply to some work related emails on my phone while in a park, am I technically running a business and should I then technically be charged?

I work on trains, should I pay a premium to use my seat as an office space?

I use the roads to drive to places of work, should I pay a premium to do this as I'm running a business?
I pay my Income Tax, Business Rates, Fuel Duty, Road Tax and Council Tax.
Is it fair that I pay for public facilities, again...?

It´s not as if parks are saturated with personal trainers. It may make the council money but it hurts small business. Also, how many people would be out there exercising without a trainer?

The PCT figures published for the first time by the DoH set out the cost of diseases related to being overweight or obese in 2007 and how much it will cost at local level in 2015 if we take no action.

It is estimated that the cost to the NHS in England of obesity in 2007 was £4.2 billion and would rise to £6.3 billion in 2015.

Start charging people for abusing the health service and I will happily pay to use a public park...

Negative Calorie Foods: Fact or Fiction?

Negative Calorie Foods: Fact or Fiction?

All food has caloric content, so the term “negative calorie foods” may sound misleading. Some scientists say that since some foods are harder for the body to digest, the net effect of eating them creates a calorie deficit. In other words, the body burns more calories processing negative calorie foods than the foods actually contain. In theory, the more of these foods you eat, the fewer calories you take in, making them great for those trying to lose weight. However, negative calorie food diets are controversial, and not everyone agrees that negative calorie foods even technically exist. In any case, the fruits and vegetables on the following list are still healthy foods that should be included in any balanced diet.

Berries

Berries are unique among fruit and vegetables in that they contain moderate amounts of protein. Protein is extremely important in dieting, and many people forget they need it, preferring instead to sacrifice heavier foods in favour of those that are relatively empty of nutritional value. Most berries are tasty enough to eat on their own, and since they’re already “finger food” they’re easily portable. They’re rich in antioxidants, Vitamin C, and a host of other nutrients that boost your immune system (something else that’s good). Cranberries and blueberries help flush out your system, and are often used in the case of bladder infection for just that reason. Blueberries are also known, along with raspberries, to contribute to sustained eyesight. All these factors mixed with an extremely low calorie count (at an average of just 50 calories per cup for most berries) make berries a highly desirable negative calorie food.

Fruits and Citrus

At an average of less than 40 calories per fruit, citrus is extremely lightweight for the amount of space they can fill. Loaded with Vitamin C and high in fibre, citrus fruits will help even out your digestive system, and in high enough amounts, even flush it. While not the greatest thing to think about when talking about food, when talking about healthy eating, it’s like the Holy Grail. Adding citrus fruits to your foods will greatly increase your chances of getting that weight off and staying healthy in the process.

Melons

Melons are fantastic summer filler foods with probably the biggest calorie deficit you can get. Since they’re mostly water, they help keep you hydrated which in turn is great for every single bodily function. On top of that they usually run at around 20 calories per wedge, which would be the same size as a 40 calorie citrus fruit or an entire cup of berries. It wouldn’t be very sustainable consume melons alone; they should be part of the trio throughout the day along with berries and citrus.

Vegetables

Ah vegetables. Loathed or loved, they’re just plain good for you, in every way. Everyone knows celery as a nearly-zero calorie food already, but it wasn’t until recently that it became an obvious poster child for negative calorie foods. The real kicker is that celery may be very, very low calorie at only 5-8 calories per stick, but most other veggies follow not too far behind it. Vegetables mix the best (nutritional) qualities of citrus, berries and melons by holding mostly water-weight, containing decent amounts of protein, loads of fibre and they’re rich in nutrients. With all that going for them, all you need are the taste buds to match and you’re all set to follow an extremely effective healthy eating regime.

The Pasteurisation Process of Milk

A Brief History:

Though not as well-known as the man who gave his name to this process, Italian biologist Lazzaro Spallanzani (1729-1799) laid the groundwork for germ theory by showing that microbes do not just 'appear' spontaneously.

His early work with the heat sterilisation of food in the 1760's formed the basis for research done by French chemist Louis Pasteur (1822-1895) nearly a century later.

In the 1850's, Pasteur began to examine why products like wine and beer sometimes went sour during the fermentation process. This led to his discovery that the souring was caused by certain unwanted strains of bacteria and yeast, or 'germs,' as he called them.

Taking a cue from Spallanzani, he found that heating below boiling, then rapidly cooling wine, killed the spoilage organisms busily trying to turn it into vinegar. This heat sterilisation process, d'pasteurisation'sation' (not 'pasture-isation' as some call it), was first proposed for use on milk in 1886 by German agricultural chemist Franz von Soxhlet.
The first commercial pasteurisation machines came on-line in the mid-1890's and remained the standard for decades. Recently, ultra-high temperature pasteurisation, commercially available since 1948, has become more common due to the increased shelf-life and total sterilisation it gives milk.

Types of Pasteurisation:

There are basically two methods of pasteurisation in use today - batch and continuous flow.
In the batch process, a large quantity of milk is held in a heated vat at 149°F./65°C. for 30 minutes, followed by quick cooling to about 39°F./4°C

In the continuous flow process also known as HTST, for high temperature, short time, milk is forced between metal plates or through pipes heated on the outside by hot water.

While flowing under pressure, the milk is held at 161°F/72°C. for at least 16 seconds. Before being chilled back to 39°F./4°C. or cooler, it flows through a heat exchanger to pre-warm cold milk just entering the system.


Effects of Pasteurisation:
The ultimate goal in heat treating milk is the destruction of all pathogenic or disease-causing microbes. Usually (but not always), assuming the machinery is functioning properly, the process accomplishes this task effectively.

Numerous studies have shown, however, that bad bugs are not the only thing destroyed by the heat: delicate proteins, enzymes, immune factors, hormones, vitamins, mineral availability- all undergo definite changes during the heating process. No one seriously disputes this fact.

What is not clear though, due to conflicting science and belief systems, is to what extent the food value of the milk is actually impacted. When man-made nutrients (often inferior to their natural form) must be added back in to replace those destroyed by heat, there is no argument. The quality of the milk has suffered.

And who speaks for the hundreds of factors and components present in raw milk, known and unknown, that synergistically create a whole, healing food?

What truly becomes of raw milk's many natural hormones, immune modulators and enzymes if, say, certain other key substances designed to assist their proper function are ultimately destroyed (and not replaced)?

Is the calcium our bodies absorb from pasteurised dairy somehow altered so that it goes to places other than needed or wanted? The unanswered questions continue to pile up...

Raw milk is an incredibly complex substance, the science of which we've still only begun to tweeze apart. Bear in mind, also, that the majority of milk research from the mid 1940's on has been, and continues to be, performed using pasteurised product.

There's no question that pasteurisation, while far from flawless, is a valuable and necessary process, especially where heavily unregulated (Non EU) farmed milk is concerned, but the ability to buy and consume clean, living foods with their myriad bits and pieces intact should also be an option for those who so choose.

If You Can't Stomach Fish, These Are The Best Fish Oil Dietary Supplements

Ideally, all nutritionists would recommend eating fresh fish once or twice a week. What if you dislike Fish or cannot source good quality fish? Supplementation is an option, read on to learn more.

Fish oil is the best known source of omega-3 fatty acids, but all fish oil supplements are not the same.  Selecting the wrong supplement could mean that you get little or none of the health benefits associated with omega-3 fatty acids.  What's worse is that some fish oil supplements contain contaminants that can endanger your health. 

In order to choose the best fish oil dietary supplements, there are several things that you, the consumer should consider.  First, there are basic considerations that apply to all dietary supplements, no just fish oil supplements.

You should ask:

What are the health benefits?

The health benefits of omega-3 fatty acids are well documented. 

The brain needs adequate levels of DHA (docosahexaenoic acid) in order to maintain and rebuild cells.  Fish is often referred to as "brain food".  Scientific studies have shown that the omega-3 fatty acids found in some fish support optimum brain function.  Increasing your intake of omega-3 fatty acids may improve your memory and your ability to focus on the task at hand, whether it is taking a test, writing a novel or driving your vehicle.

People suffering from conditions, such as depression, multiple sclerosis, attention deficit disorder and similar problems have shown improvement after increasing their intake of omega-3 fatty acids.  In the studies that support these statements, the participants were given some of the purest and best fish oil dietary supplements.

The heart needs EPA (Eicosapentaenoic acid) in order to maintain proper circulation.  The best fish oil dietary supplements contain both EPA and DHA omega-3 fatty acids.  The American Heart Association recommends fish oil dietary supplements for people who have suffered a heart attack.  It is believed that fish oil supplements may help prevent certain types of heart disease.

The joints function better when there are adequate amounts of omega-3 fatty acids in the diet.  In research studies, people suffering from rheumatoid and osteoarthritis noticed improvement in flexibility, a reduction in pain, reduced morning stiffness and less dependence on over the counter or prescription pain medications.

Fish oil supplements can improve the moisture content and elasticity of the skin.  They can improve the appearance, texture and strength of a person's hair.  Omega-3 fatty acids are found to serve a function in practically every system of the human body.

Are there any side effects?

The best fish oil dietary supplements are odourless and tasteless.  Capsules are easy to swallow.  They are molecularly distilled to remove all impurities and contaminants.

You should choose a fish oil supplement that is manufactured by a reputable company that sells a variety of health supplements and is not new to omega-3 supplement manufacturing.  Experienced manufacturers know how to choose the source fish and how to properly remove contaminants.

That brings up other questions that apply specifically to omega-3 supplements.

You, the consumer should ask:

What are the ingredients?

Not all omega-3 supplements are derived from fish oil.  Other sources of omega-3 fatty acids do not contain EPA and DHA.  They contain an omega-3 fatty acid that can be converted to EPA or DHA, but the conversion process is inefficient and only a small amount is actually converted.  The only way to be sure that you are getting all of the health benefits of omega-3 fatty acids is to choose a fish oil supplement.

Some fish oil supplements contain artificial flavourings.  In some cases, this technique is used to mask the taste and odour of rancid fish oil.  The manufacturer should collect and freeze the oil when it is first harvested in order to avoid spoilage, but most do not.

What type of fish and what part of the fish is the oil derived from?

If the manufacturer does not list the type of fish, do not buy that brand of fish oil supplement.  Some manufacturers use whatever is cheapest, with little concern for safety.  Many fish have been contaminated by pollutants.  They contain high levels of mercury and PCB's (poisonous substances that are a bi-product of manufacturing processes). 

Fish caught in the Atlantic Ocean are the least safe.  Specifically you should avoid Codfish, (which means cod liver oil), Atlantic Salmon, Shark, and Atlantic halibut.  You should also choose fish oil that is derived form the flesh of the fish, not the liver, because the liver is the dumping ground for every toxin that the fish has ever been exposed to. 

The best choice, according to everything that I have read, is the New Zealand Hoki fish.  It is becoming an increasingly popular choice for fish sticks and fillets, because of the lack of toxins found in the fish’s environment.  Located of the southern coast of Australia, the ocean waters surrounding the island country of New Zealand are considered the cleanest in the world. 

Is the fish oil molecularly distilled?

Molecular distillation removes any remaining contaminants, leaving the purest of fish oil for omega-3 supplements.  Some companies advertise “all-natural” fish oil.  Those fish oils contain numerous contaminants and the only real reason that companies choose to sell them is because they are cheaper to manufacture.

The Bottom Line:

• Omega 3 fatty acids provide numerous health benefits to people of all ages.
• The best known source of omega-3 fatty acids is fish oil
• The best fish oil dietary supplements come from fish that swim in clean ocean waters, contain no additives and are molecularly distilled to ensure safety and purity.