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

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.

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

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.

Power of Aloe Vera

Everyone knows the topical benefits of aloe vera because it is included in various lotions. But how many people know that aloe has an even bigger affect when it is ingested.

 

Aloe vera has been used for years for its health benefits. Aloe helps to make the skin smoother, which is why it is being added to various lotions and skin care products. Aloe vera has been known to help heal wounds. By applying aloe vera to a wound, you decrease healing time and reduce the the appearance of scars. More benefits are being discovered from the ingestion of pure aloe vera. It has a negative affect on cancerous cells preventing them from growing scientifically proven by a test performed by Dr. Lee in Korea. He injected lab rats with cancerous cells. The aloe was found to stop those cancer cells from growing. Aloe is being found that it has an affect on the aging process of cells within the body.

A study was conducted by Byung Pal Yu, Jeremiah Herlihy and Yuji Ikeno from the Department of Physiology at the University of Texas Health Science Center in San Antonio. The objective of the study was to test the effects of long-term aloe ingestion on laboratory rats. All of the rats were kept in the same environment. A total of 360 male rats were divided into four groups: Group 1 was fed a diet without aloe; the other three groups were fed different forms of aloe. The results of the study found that aloe ingestion was shown to extend (~10%) average life span and slow the aging process. This is significant because in human years that's about 7 years. Additionally, the groups that were fed a diet of aloe showed a lower incidence of heart problems than Group 1. One group showed a significantly lower incidence of kidney disease and occurrence of multiple causes of death compared to the group that was not given aloe. All of the groups that ingested aloe showed a slightly lower incidence of fatal cancer. Studies like this one and more have been done to help prove the health benefits of the ingestion of aloe.

Aloe juice has been documented to modulate the immune system, soothe the digestive tract, and help to ease the inflammation associated with advancing age. Topically used or ingested, aloe vera has been to proven to have many positive affects on the human body.

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.

A Boxers Workout

Boxing Session

"Boxers and their trainers know there’s little benefit to having enormous muscles. "
There’s no denying that boxers like David Haye have incredible physiques, and while you may never want to step into the ring and take a Audley Harrison-style battering, you might want to get in shape just like a boxer.

Boxers and their trainers know there’s little benefit to having enormous muscles. Instead, an effective boxer will have excellent core muscles, be toned from head to toe and have stellar cardio. Boxers at all levels have to be supremely dedicated to rigorous training both in the gym and outside it; just doing a portion of a boxer workout will do wonders for any average guy looking to shed a few pounds or tone up. If you need proof of what the training can do for non-fighters, take a look at how Will Smith, James Franco and Matthew McConaughey turned out.

This boxer workout can be done at a gym, a boxing club if you’re more ambitious or even at home. Try it three times a week and you’ll see results before long.

Here’s how to train like a boxer:

The Warm-Up
In any workout, it’s important to get the muscles stretched and warmed up before doing anything too strenuous. To begin your boxing warm-up, take a few minutes to get your blood flowing (jogging in place, jumping jacks) before you dynamically stretch your entire body, especially the calves, arms and back.

Then, it’s time to get your heart rate up, and there’s no better way than through skipping - a traditional part of the boxer workout. If skipping isn’t something you’ve done since primary school, you might be a little rusty. Simple jumping jacks are a good alternative until you’re comfortable with the rope, but it’s best to just dive right in. Many beginners make the mistake of jumping too high and tiring themselves out. Lift your feet no more than an inch off the ground, and get comfortable with the rope by going slowly at first. Eventually, you’ll be able to increase your speed, then alternate feet. Soon, you’ll feel comfortable doing crosses, leg raises and double jumps, and maybe even trying to skip backward.

The skipping part of your warm-up should last at least 10 minutes.

Keep Your Heart Rate Up
A common phrase in boxing, and indeed in any fight sport, is: “One more round.” The men are separated from the boys in the final round, because they’ve put themselves in the best position to win through great conditioning. By the late rounds of a fight, victory is achieved more through one’s conditioning than by fight skills alone. To that end, your boxer workout should now be governed by threes and ones: three minutes on, one minute off. This structure simulates a typical boxing round, while giving you short breaks when they’re needed.

To keep your heart rate up, move into some circuit training that will strengthen your various muscle groups. With three minutes on the timer, mix in some push-ups, sit-ups and jumping jacks, doing 30 seconds of each, repeated.

Once you’ve done a simple round or two, you can add more challenging elements to your workout, like burpees, which will build the core muscles and make you more explosive. To begin, lower into a squat with your hands in front of you. Then, place your hand on the floor and kick your feet back so that you’re in the push-up position. Quickly kick back into the squat position and jump as high as you can from the squat. The key is to get full extension, but also do this exercise as quickly as you can.

Throw Some Punches
If you go to a gym where you have some space - or perhaps you’re following this workout at home - simple shadowboxing will have your arms, chest and back burning before long. I can’t teach you how to box in a few short paragraphs, but try different punches in different combinations to really work on your upper body. Throw jabs with your off-hand, and work through hooks, uppercuts and straight punches. Keep your feet moving; you should feel a burn in your calves before long.

If you have gloves, hand wraps and a heavy bag at home, here’s an exercise that will build muscle and shed calories (again, work for three minutes at a time, and you can break that three minutes into six 30-second intervals). For your first 30 seconds, throw assorted punches at the bag. Then, throw straight punches as quickly as you can, not worrying about power. For the final 30 seconds, throw power shots as hard as you’re able, then repeat all three. For a change, you can substitute in any other activity for 30 seconds (try push-ups, jumping jacks or whatever you feel you need).

Cut To The Core
Boxers build their core muscles to protect against punishing body shots; you can build yours to look and feel better. These exercises can be done at your gym, or at home if you have a medicine ball. It’s important to use a medicine ball that’s not too heavy, but at the same time pushes your body to its limits. A 5kg ball is suitable for those weighing under 75kg and a 8kg ball is good if you‘re heavier.

Sit on the ground with your legs straight in front of you, and hold the ball on the ground beside one hip. Now, keeping your legs as straight as possible, lift your feet off the ground a couple of inches. Hold your legs up and move the ball across your body, touching it to the ground next to each hip. Do this exercise in intervals of 50, making sure not to let your heels touch the ground.

Next, move to a wall, and with your knees bent at 90 degrees, “sit” with your back against the wall (you’re not actually sitting on anything). You’ll feel a burn in your abdominals right away, but you can augment the workout by holding the medicine ball straight out in front of you. Remembering to move slowly, you can lift the ball above your head, and then return it back in front of you. If this exercise is too tough, try a lighter ball.

If you have a workout partner, there are plenty of core drills with the ball you can do together.

Cool Down
Just as you should never go from a sprint to a dead stop, it’s not a good idea to end your boxer workout abruptly. Once you’ve had enough - or worked for the desired length of time - skip for another 5 to 10 minutes, then finish with a full set of stretching. This entire workout is one that is easily done in 45 minutes, though you can add weight work to extend it.

Training and Sex - The Answer

As Rocky once so eloquently put it:

“Hey, Adrian, I’m serious now. There’s no foolin’ around during training, understand? I wanna stay strong.”

The myth that a great performance in bed the night before a big bout will translate into a poor performance in the ring is probably as old as competition itself. The idea behind the abstinence comes from the notion that the act of ejaculation reduces testosterone, the hormone of both sexual desire and aggression in male athletes. Coaches and supporters of the belief will say that a man looses his vital energy and decreases his pugnacity every time he ejaculates. 

The tradition of abstinence is particularly strong in power sports, such as boxing, where aggression is considered a valuable trait. Many boxers continue to practice the no sex clause before a fight.

This idea has become so popular that athletes in other sports have also opted to stay away from “scoring” the night before a big game. Mike Ditka, former coach of the Chicago Bears, told his players on the eve of the 1986 Superbowl: "You can only play this game once. If wives and girlfriends can't wait, tell them to take a cold shower." Most recently, soccer coach Fabio Capello limited the access his players had to their wives and girlfriends (aka, WAGS) during the World Cup to one day after each game. 

Even current UFC welterweight champion Georges St-Pierre has a strong perspective on sex and training:

"...iconic fighter Rocky Marciano would excuse himself from the marital bed for months before a bout. Marciano was the only heavyweight boxer to retire undefeated. " 

Genesis Of Sex And Training Idea
Greg Whyte, professor of applied sport and exercise science at Liverpool John Moores University, says that Ancient Greeks came up with this idea. According to Whyte, Ancient Greeks were fervent believers that sexual activity would sap energy, lower testosterone and reduce aggression in men. The famous Greek philosopher, Plato, was the first to tackle the issue when he wrote about Olympic champion, Ikkos of Tarentum.  According to the literature, Ikkos prepared for the 84th Olympiad in 444 B.C. by eating large quantities of wild boar, cheese and goat meat, but restrained from sexual activity, fearing it could diminish his strength.

According to a Newsweek article, the Romans disagreed with the notion. In A.D. 77, Pliny the Elder wrote that sluggish athletes were revitalized by love-making. Since then, the idea that sex can impair physical performance has gripped the minds of athletes for centuries. 

In the middle of the 20th century, legendary boxer Muhammad Ali reportedly went two months without sex before a big fight, claiming it made him unbeatable in the ring. Ali is considered one of the best fighters of all time; his record stands at an impressive 56 wins in 61 fights, with 37 knockouts. 

Most recently, Manny Pacquiao has stated publicly that he separates himself from his wife when he trains for a fight. He only has contact with his wife during chaperoned visits. Pacquiao is considered by many in the sport as the best welterweight fighter of all time.

Throughout the centuries athletes have been disciplined to give up sex and have an early night before a competition. But is there any critical evidence to suggest that sex has any repercussion on athletic ability?

The Research
According to Ian Shrier, sports medicine specialist at McGill University, there are only two possible ways that sex before a competition can affect your performance. First is the idea that sex can make an athlete tired and weak the next day, which has been disproved. The second is that sexual activity the night before affects your state of mind. This latter potential effect has yet to be tested.

According to Shrier, sexual activity before a competition has no influence on a man's grip strength, power, balance, endurance, lateral movement, reaction time, or aerobic power.

ESPN decided to test the myth on the show Sport Science. A professional male and female fighter were tested on cardiovascular endurance, lower and upper body strength and power using impact sensors designed by the United States Boxing Association. The fighters were asked to abstain for a day in order to run the first series of tests and then after engaging in sexual intercourse with their spouse, the athletes were retested. The results indicated that physiologically, testosterone levels were higher in both the male and the female fighter after having sex. According to the numbers, the female boxer’s punch registered at 632 pounds of force pre-sex. She then registered 876 pounds of force after sex. That’s almost a 30% improvement.
More Evidence (Or Lack Thereof)
Tommy Boone, exercise physiologist at the College of St. Scholastica in Duluth, Minnesota, and author of Sex Before Athletic Competition: Myth or Fact, says there is no evidence to support abstinence before a match. In 1995, Boone conducted a study that challenged 11 athletes to a treadmill test. Some had sex 12 hours before the test and some abstained.  According to Boone, there was no difference in performance between the groups.   

A man's body does undergo some physical changes during sex, which include a rise in heart rate from 70 bpm at rest to up to 130 bpm when active. But compared to the exertion required during a soccer match, sex requires less than 25% of the aerobic effort, says Boone, and it lasts for much less time.

Scientists have found that, in general, sexual intercourse between married partners expends only 25 to 50 calories. That’s about the energy it takes to walk up two flights of stairs. In fact, one of the most credible studies on sex, conducted at Queen’s University in Belfast, asserts that having sex reduces the risk of heart disease and improves overall fitness.

Yet, many athletes continue to believe the myth. Athletes think of sex as an exercise that can fatigue the body and reduce aggression.  

Science has proved that lovemaking is not a very demanding exercise. Furthermore, going without sex for a long period of time can even drop your testosterone levels says Emmanuele A. Jannini, professor of endocrinology at the University of L'Aquila in Italy. Jannini has done extensive research in the study of bodily secretions.

He dismisses the assertion that sex the night before a competition has a tiring effect on an athlete.

All About Abdominal Workouts

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.

Are Sit-ups More Effective On A Stability Ball?
 
The introduction of the stability ball has helped to revolutionise the fitness industry, particularly when it comes to abdominal exercises. Now a feature of health and fitness centres all over the world, the stability ball helps provide support for the lower back and adds variety to stomach exercises.
Out of the many questions I am asked about sit-ups and the benefits of the various abdominal exercises, the question of whether performing sit-ups on the ball is better than lying on the floor is often raised. The simple answer is that yes, sit-ups performed on a stability ball are more effective for the stomach muscles than lying on the floor and MRI scans have proved this.

The abdominal contraction while executing a sit-up on a stability ball has been shown to be far more intense than when lying on the ground, proving conclusively that your abs get a far more intense workout with this method. The exercise ball has the added benefit of helping to work a selection of other muscles such as your legs and the stabilising muscles of your core. These stabilising muscles can be recruited as much or as little as you like by narrowing your foot stance (maximum engagement) or widening it (minimum engagement).
 
It is often advised that you should not put your hands behind your head whilst performing the sit-up, so that you do not pull on your neck during the movement. I always advise clients that if they wish to support the head with their hands that is fine, but you must be sure not to pull on your neck.
 
Do Sit-ups Give You A Flat Stomach?


The false belief that performing hundreds of sit-ups every day in an effort to flatten the stomach is perhaps the most popular myth I have to deal with. The number of clients I have trained over the years who have begged me to put them through a 20-minute stomach workout to help shrink their waistline is staggering.
 By performing sit-ups or ‘crunches’, as they are sometimes referred to, you are helping to strengthen and firm up the rectus abdominals muscles, more commonly known as the ‘six-pack’.
Hundreds of sit-ups may well give your stomach muscles the strength to bounce bullets but crunches will do nothing to reduce the amount of fat you have on your tummy. Abdominal fat is there because of excessive calorie consumption, so the only way to get rid of it is to burn off the calories by following a balanced diet and performing high intensity exercise such as running, cycling, aerobics and swimming.

There is one trick, however, which can help to give the appearance of a flatter stomach, regardless (within reason) of how much abdominal fat you possess. Underneath the rectus abdominals lies a band of muscle called the transverses abdominals. Also referred to as the ‘corset muscle’, the transverses abdominals helps to keep the back strong and compresses the abdomen. By exercising this muscle regularly, it can help to improve your posture and make the stomach appear flatter even though you may not have lost a single pound.

     To exercise the transverses, all you need to do are two things:

     1. Suck in your stomach, so your belly button is drawn towards your spine.
     2. While your stomach is sucked in, do not hold your breath just keep breathing normally.


You will know that you are doing this properly when you begin to feel a minor burning sensation in the deep stomach. This is a sign that the transverses abdominals has been engaged and is being worked, just as the six-pack muscles are being worked while performing crunches. Initially, this is hard to do as many people instinctively want to breathe in as they draw in the stomach, but with practice it gets easier. If you are still finding it difficult, try performing the method on your hands and knees.
This technique is by no means a miracle cure but by performing it regularly, such as in the car, watching television or visiting the in-laws, it can help both to flatten your stomach and improve your posture.

Debunking the Myth Of the Fat Burning Zone

Many exercisers are under the mistaken impression that fat is only burned at specific exercise intensities and hence weight loss will only occur if you always exercise at these moderate effort levels. Nothing could be further from the truth! Losing body fat and keeping it off permanently requires a carefully planned exercise program that features aerobic AND anaerobic workouts, as well as careful attention to diet and performance nutrition.

Fat is used for fuel during exercise at a variety of intensity levels. At rest and at moderate heart rates, your body's preferred fuel choice is fat. As exercise intensity increases, you burn progressively more glucose. At anaerobic threshold heart rates, you burn almost entirely glucose and very little fat.

How AEROBIC Workouts Promote Fat Loss

To achieve permanent weight management, you must TRAIN your body to prefer fat for fuel 24 hours a day. This is accomplished by building an aerobic base. Your body is like a computer: when you train it to burn fat during low intensity aerobic workouts, it learns to do this around the clock. You must also fuel your body with healthy, nutritious foods at the right times to prevent metabolism problems that result from exercise-induced caloric depletion. The main mistake people make is restricting calories at crucial times: before, during and after workouts. Restricting calories and training will NOT result in permanent fat loss - it will result in energy level fluctuations, poor recovery and increased stress response to workouts. When you eat healthy, supplement properly and build a strong aerobic base, you are ready to enjoy the fitness and weight loss benefits that anaerobic workouts provide.

How ANAEROBIC Workouts Promote Fat Loss

Even though you are not burning much fat during a high intensity workout, these workouts are still crucial to the success of your weight loss exercise goals. The intensity of anaerobic exercise stimulates an increased demand for calories and an elevated body temperature. These factors generate an increase in your metabolic rate (the rate at which you burn calories) that lasts for several hours after your workout. Since your preferred fuel choice at rest is fat, you will burn more fat around the clock because of your glucose-burning workout! However wonderful this sounds, many exercisers take shortcuts that sabotage the weight loss benefits of high intensity workouts.The round-the-clock increase in metabolism caused by an effective training program is the only true way to lose weight. Consider that during a vigorous hour of exercise, you burn between 500-800 calories. A tall glass of orange juice and a bran muffin get you nearly back to even. Many exercisers skip the aerobic base training and go right for the high intensity workouts. When you ignore base training OR engage in too many anaerobic workouts, your body learns to prefer sugar for fuel (like a computer, remember?) 24-hours a day. Excessive anaerobic training compromises your fat burning system and causes you to crave sugar, especially at night. Fat stays on your body and your brain tells you to consume sugar all day!

But what if you don’t consume sugar all day?

What if your will power can beat the sugar cravings?

Food Cravings and How to Beat Them

Cravings can be defined as the intense longing for a particular type of food and are something that more than 60% of the population have had. Are these “all in the head” or is there some explanation to why we crave?

Nutritional Reasons

It may be that some cravings are related to nutrition. This is certainly true when it comes to carbohydrates and low blood sugar. Low blood sugar can affect appetite fairly quickly, leaving you hungry and craving carbohydrate type foods. This doesn’t explain cravings for high fat sugary foods in place of carbohydrates such as pasta or potatoes.
It is likely that the craving for high fat, sugary foods is due to the palatability of these. Fat helps carry flavour, which is why high fat foods taste good. Sweetness is a flavour that humans were born liking, while other flavours are acquired.

Dieter’s Cravings

Food cravings are also common in dieters. Diets often focus on deprivation of certain foods and cravings for “forbidden” foods become strong, particularly because the food is labelled as “forbidden. When resistance to temptation gives way, guilt more than often follows. To avoid this situation, don’t label foods. Look for smart alternatives. For example, when craving fries, don’t go for fast food, buy a packet of oven bake low fat fries and have a small portion.

How to Beat Cravings

The trick is not to beat it, but to go with it in a more healthy way. Saying no when you really feel like something is likely to resolve in a binge later on. A good tip is to wait 20 minuets. If you’re still having a craving, allow yourself to have a small portion. For example, a mini candy bar rather than a giant one. This will give you a taste without going overboard on fat and calories. Another tip is to find a healthier alternative for your craving. Feel like something crunchy and salty? Instead of chips, go for a small handful of pretzels. Although these are still high in salt, they are low in fat.
Watching your portion size and swapping choices will allow a little taste without going overboard.

Running Hurts

The Truth is that Running Hurts.
No one gets faster without meeting their personal pain barrier straight on. No amount of junk miles, fun runs or affirmations are going to get you over the hill at the five mile mark in a 10k. However, what will pull you through is solid prep with hard hill runs and interval work.

I'm back, and I am going to be stronger than ever.

What we do, defines us.

I've been away for a couple of months, I'm sure you've all missed my pearls of wisdom. Or not, whatever.
So, here is the story:

Roughly 8 weeks ago and while playing cricket, I was struck with the ball during my batting innings. It was quite a big impact and the ball proceeded to travel across the boundary rope for four runs after connecting with the right side of my noggin.
The following day, i was due to fly to Barcelona which I did and while there was greeted with the most painful, intense of all headaches upon landing. I continued without a thought as I always do with medical issues that do not prevent me from moving. I worked all of Sunday and fell into a well deserved sleep Sunday evening.
Monday morning, I woke and was greeted to the continued headache and a bleeding inner ear. I had a shower, collapsed in the shower and woke a few minutes later. At this point I became increasingly concerned, I completed my work in Barcelona and flew home with a matter of urgency to see my Doctor.

I arrived at my Doctors surgery and he referred me to a specialist immediately, after a few scans and some poking and prodding I was told "Remain in hospital and we'll monitor the severity of your condition before taking action." I should say that at this point I had not been informed of any possible condition or injury.

I was going insane, I left the hospital shortly afterwards and while signing large quantities of disclaimers decided that I had to help myself if I was going to get any answers.

I did just that, I researched possible conditions, experts in their field and made my way to the neuro centre of my private health company and insisted to put in contact with Dr x who I was sure would be of assistance. He was, I owe him my life and large proportion of my sanity. Dr x is a leading consultant within neurosurgery and informed me after more scans, tests and examinations that I had a Subdural Heamotoma.

A subdural hematoma or subdural haematoma (British English), also known as a subdural hemorrhage (SDH), is a type of hematoma, a form of traumatic brain injury in which blood gathers within the outermost meningeal layer, between the dura mater, which adheres to the skull, and the arachnoid mater enveloping the brain. Usually resulting from tears in veins that cross the subdural space, subdural hemorrhages may cause an increase in intracranial pressure (ICP), which can cause compression of and damage to delicate brain tissue. Subdural hematomas are often life-threatening when acute, but chronic subdural hematomas are usually not deadly if treated.

I was subsequently operated upon two weeks ago. Due to British regulations, we were unable to obtain a license to have my favored procedure done in the UK as it is not accredited here. I therefore travelled to Switzerland where I met two surgeons from an institute in America who performed the surgery. I use the term favored procedure as my options were as follows:

1. Regular drainage for the remainder of life to ensure pressures never build to high. (Permanent plugged hole in head and life affecting ramifications)
2. Open brain surgery, removal and cauterisation of Heamotoma. (12 weeks in intensive care following operation and risk of irreversible damage to my shape and facial recognition processing capabilities)
3. A new, innovative, non invasive, rapid recovery and 100% success rate from survivors. (Little known about long term affects and three from fifty six people have died during surgery)

I chose option three, it has been a success, an expensive success but I've finally been given the green light to begin training again.

I'm excited.

Personal Trainer Vs Gym Membership

Emphasis on fitness is in the limelight like never before. Size zero is in vogue and the uber lean, skinny models and movie stars have gained the status of demi-gods. With this passion for looking good and the desire to keep up with the current fashion, people have started focusing on fitness and are ready to spend to achieve that perfect body. In chasing dreams of the lean, toned look, people are in a mad rush to join a gym and workout extremely hard.

However, all this media hype for toned bodies and high fashion has started a positive train of thought in people. As a result of this increased awareness, people are turning health conscious and cutting down on junk food. Packaged food is being replaced by fresh, home made food which is of high nutritional value. Vegetarianism has touched the lives of people around the globe. In addition to all this, a five day workout at the gym has become a vital part of the daily routine. In fact so much that office-goers utilise some part of their lunch break to get a quick, sweaty workout.

With this entire fetish for exercise and workouts, fitness centers have become jam packed with people. A gym is not so beneficial as compared to getting a personal trainer for oneself. In the former, one gets puzzled as to where to begin with so many equipments to work upon. Also, the individual may not use the correct posture or may use the equipment in the wrong way, which will result in not having the desirable effect on the body. Time is a crucial factor too, since not everyone can spend hours at the gym. In such a scenario, it becomes tough to choose the right equipment, as one cannot use all the machinery daily. This results in a half-baked, poor workout schedule.

To solve this problem, a personal trainer is any day a better choice than enrolling in a gym. A fitness trainer would guide you through all the exercises and the prime focus becomes the individual. Also, he would design specific workouts which have high quality effect. With his vast knowledge, you would have the best of combinations of various exercises like strength training and cardio, which burn fat at a rapid rate. If you are strapped for time, he would make you do a particular set of exercises with more repetitions which would consume lesser time. Exercises at gym do not give out the proper result, if the correct sequence of using the equipments is not followed.

Lifting weights, without a proper trainer is risky as it can cause damage to the spinal cord or a injury. A good personal trainer would mix cardio exercises with rejuvenating activities like aerobics, yoga. On contrary to workouts at gym, this would make the workout fun and cut out boredom. If you have a particular problem like back ache or arthritis, he would carefully avoid all those exercises which may cause it to aggravate further. Instead he would introduce into your workout, different exercises which would give the same benefits as those exercises to be avoided would give. This makes it different from working out in a gym, as one may get puzzled about the exact function of a piece of equipment.

In a nutshell, the variety and uniqueness of workouts performed will have a good effect on the body. As you exercise with interest and enthusiasm, soon the results will start showing on your body. Whereas a dull and drab workout at a gym may not give the required result, the zeal to exercise doubles if done with a personal trainer, who is the constant source of guidance.

So, walk down the fitness trail to be healthy, fit and fine.