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.


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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.

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

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.

Start a healthy new diet today -- and stick with it for a lifetime

Cravings are all about blood sugar. If your levels are consistent throughout the day, your eating patterns will be, too. But when you starve yourself for hours, cravings call. And you will answer.

Your blood sugar can fall too low after just 4 hours of not eating. So you search the fridge, food court, or seat cushions for carbohydrates, which will provide a quick boost.

Trouble is fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that not only lowers blood sugar but also signals your body to store fat. And in about half of us, insulin tends to "overshoot," which sends blood sugar crashing. This reinforces the binge, because it makes you crave sugar and starch again.

The most effective way to keep blood sugar in check is to avoid foods that are made with added sugar -- soda, some fruit juices, and baked goods. You can eliminate those entirely. As for foods that contain high amounts of starch-pasta, rice, potatoes, bread, or any other flour-based food -- we'll admit they're delicious, and they can also provide vitamins and fibre. But you should limit yourself to 30 to 40 grams (g) of total carbohydrates at breakfast, lunch, and dinner, and 10 to 20 g at any given snack. (Check labels.)

In addition, follow these three rules.

Eat regularly -- approximately every 3 hours. This allows you to eat smaller meals without becoming hungry.

Have small quantities of protein and fat (meat, cheese, nuts, or eggs contain both) at every meal. This slows the digestion of carbohydrates, which helps prevent spikes in blood sugar.

Go whole grain. Shop carefully for carbs; Make sure any bread, pasta, or rice that you eat is 100 percent whole grain. Because whole grains contain fibre, their effect on your blood sugar is reduced.

8 Ways to Tame a Raging Appetite

1. Guarantee Success

How long do you think you can stick to a new plan? Find duration that you're 100 percent confident you can achieve, even if it's just a couple of days. Once you make it to your goal date, start the process over. This not only establishes the notion that you can be successful, but also gives you a chance to start noticing that eating better makes you feel better, reinforcing your desire to continue.

2. Find More Motivation

If your diet's only purpose is to help you finally achieve six-pack abs (or even just a two-pack), it may be hard to stick with for the long haul. The solution, provide yourself with additional motivators. I suggest monitoring migraines, heartburn, acne, canker sores, and sleep quality, along with common measures of cardiovascular health. Discovering that your new diet improves the quality of your life and health can be powerful motivation.

3. Don't Dwell on Mistakes

Okay, you over-indulged. What's the next step? "Forget about it" One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.

4. Eat Breakfast

Sure, you've heard this one before. But consider that if you sleep for 6 to 8 hours and then skip breakfast, your body is essentially running on fumes by the time you reach work. And that sends you desperately seeking sugar, which is easy to find. The most convenient foods are often the same ones you should be avoiding. That's because they're usually packed with sugar (candy bars, soda), or other fast-digesting carbohydrates (cookies, chips). This leads to our next strategy.

5. Install Food Regulators

It's time for a regime change. Clean out your cupboard and fridge, and then restock them with almonds and other nuts, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work. By eliminating snacks that don't match your diet but providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine..

6. Think like a Biochemist

It's true: They make all-natural cookies. But even if a cookie is made with organic cane juice (the hippie name for sugar), it's still junk food. The same applies for lots of “health foods" in the granola aisle, that’s because hippie sweeteners raise your blood sugar just like the common white stuff. If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward. By convincing yourself that it's healthy, you're only encouraging a bad habit.

7. Recognize Hunger

Have a craving for sweets, even though you ate just an hour ago? Imagine eating a large, sizzling steak instead. If you're truly hungry, the steak will sound good, and you should eat. If it doesn't sound good, your brain is playing tricks on you. My advice: Change your environment, which can be as easy as doing 15 push ups or finding a different task to focus on.

8. Take a Logical Approach

Before you take a bite of food, consider whether it's moving you one step closer to your goals or one step farther away. This won't stop you from making a poor choice every single time, but it does encourage the habit of thinking long-term about what you're eating right now. The payoff is that "80 to 90 percent of the time, you'll make a better decision."

All the best,

Matthew Page

Water Running - Can it Help You

Water running in the deep end of the pool is quite advantageous as an alternative workout for run training. There are a few reasons why I recommend water running in a clients training plan.

One of the primary reasons is if the client has an injury that will not allow him or her to run on a hard surface. Injuries such as Achilles tendonitis, ankle sprains, soreness in the knees, lower back pain, etc.

I also schedule water-running workouts as recovery workouts after a long run or bike session. Another benefit to water running is that the client can do interval workouts in the pool that could be substituted for road intervals or track work. Many runners get injured doing intense interval running on a hard surface. If done in a structured manner, the benefits of an interval workout in the pool can come close to that of an interval workout on land.

I let my clients decide if they want to wear a flotation vest or not wear one at all for their deep-water running workouts. Most articles and research that I’ve read on water running recommend use of a vest as this will help with proper form while completing the workout.
Cadence is a great way to monitor your workout in the pool, about 76 to 80 cycles per minute with each leg will help duplicate land running. On land the recommended cadence is about 88 to 90 cpm, but due to water resistance the equivalent in the water is about 10 cpm less. To break up the boredom of water running I have the clients count one leg cycle for 15 seconds with the goal being 19 to 20 cycles.

I also have the participants wear a heart rate monitor. After warming up, a good range to work in is heart rate zones depending on the type of workout scheduled. Keep in mind that due to buoyancy heart rate is about 10 to 15 beats per minute lower than it would be on land for same effort.

I use two workouts with my clients. The steady-state workout consists of a 10 minute warm-up, then anywhere from five minutes to 10 minutes of steady running. I like to schedule at least three to four of these long, steady intervals with one minute easy between each.
The other workout I like to use is a tempo interval workout. After a 10-minute warm-up, start out with a set of 10 intervals of one minute each with 30 seconds easy between them. The next set is five intervals of two minutes each with 30 seconds easy between them. Then a last set of three intervals of three minutes each, and again, 30 seconds easy after each. Be sure to cool down for 10 minutes.

If you can get into a pool where there is some music or find a training partner that would do these workouts with you, water running can actually be fun besides an alternative to running on the road. When the workout is over you will know you did some good hard work in the pool and you will see some positive fitness results.

Have Fun!

The Importance of Hill Training for Long Distance Runners

When training for a marathon or any long distance race you are most commonly told to focus on training that increases the amount of miles that you run. Another important aspect of training is to include a long run into your weekly schedule especially leading up to the day of the race. However, there is one aspect of training that is equally important and which you should also focus on and that is building strength. Building strength is very important for increasing your endurance levels during the race. Without building strength into your legs, arms and lungs you will run out of steam half way through the race.

One great workout for building strength is running up hills or gradients. You will find that with many marathon races that the courses are usually flat however, with any city or town there is usually a hill which you will have to come across sometime. Therefore, it is better to be prepared for it are you will find that it can take a lot of power and energy out of you.

When you are doing your weekly training look to include a few hill runs to build up your strength and endurance. This will also add variety to your workout routine and keep boredom at bay. If you are lucky enough to live in a hilly area then take full advantage of them. Set a specific routine where you focus just on hill climbing and then use the flats to slow and cool down.

If you live in a flat area then you may have to do a little investigating to find a hill. I live in a flat area and my nearest hill is 8 miles away. However, I target that hill and the surrounding area to do my uphill sessions and I use the 8 miles to and from as my warm up and cool down sessions. If you are limited to one hill as I am use the hill to do repetition workouts. This means I run up the hill at a pace and then slow down to a light jog or walk on the decent to recover. After doing intensive hill workouts it is advisable to take one or two days off for recovery.

When running up hills you want to use your whole body. This means swing your arms back and forth with plenty of force. It is important to lean your upper body forward towards the hill. Leaning backward will make you unstable. When you reach the top or brow of the hill try not too slow down but keep up the pace.

Always seek a doctor's advice if you have a medical condition before doing any form of new exercise.