FITNESS SUITE BLOG

The Food Chain of the 1950s vs. Today: A Comparative Analysis of Disease Trends

Sun, 30 Nov 2025 14:30:00 GMT

The Food Chain 1950's Vs Today

Deciding whether to stick to your training plan when under the weather will always be a personal choice that involves considering the severity of the illness and the likely outcome. In most cases, a few skipped sessions won’t have any adverse bearing on your health and fitness however it is certainly possible to set your recovery efforts back and worsen your immediate position. The choice isn’t black and white however, the shades of grey exist in the option to lighten your loads, shorten your sessions or just view the workout as a mental break via a change of scenery.

There’s often not much positivity to be found in illness but if we had to choose an upside it would be the perspective shift we gain from recovering and feeling ‘better’. This often comes with a brief but potent appreciation for our typical state in which we are liberated from illness meaning we can return to training full bore!... Or does it?

Caution should be taken when returning to the usual undertakings and we should first consider what the recovery efforts have cost. Illness comes in many varieties, but each individual case likely drains the body in some capacity. The body spends resources combating the illness so even when the symptoms have cleared, some level of debt may be outstanding.

If sleep has been affected, then it would be fair to say that energy levels will take a few solid nights to return to baseline. Poor sleep for any reason has the capacity to hinder physical and mental performance and can result in slower recovery and an increased risk of injury.

Consider also that nutritional habits are often affected by illness. If intake has been lower than usual then like with sleep, it will take a few days of typical feeding to restore the glycogen stores required to fuel efforts. It’s common to feel physically weaker when returning to exercise following an illness and it’s easy to jump to the conclusion that this is due to time off. In truth, unless the layoff was particularly lengthy, it’s unlikely that any real performance decline has occurred. It would be wise however to consider feeling out the first few sessions back while maintaining the nutritional intake that was typical before the illness, this performance will likely return quickly as the fuel needs are met however trying to force the body to do 0-100, day 1 will greatly increase the risk of injury.

The final consideration is the hydration levels of the body post illness. In situations where an illness has resulted in sickness and/or diarrhoea, precious electrolytes have undoubtably been lost. It’s good practice that during and following bouts of illness, efforts are made to replenish these electrolytes and restore the balance. This can be done via a return to a varied and balanced diet but can be aided with electrolyte drinks or tablets that may be easier to stomach if the appetite isn’t quite back to normal. Small decreases in hydration can have sizable effects on performance and dehydrated muscles can be susceptible to cramp and have a higher risk of pulling or tearing.

It's common when returning from an illness to be lulled into a false sense of security, believing that because the symptoms have subsided that the body is primed to return to its previous training demands. It remains good practice however to consider the severity of the illness, the stressors that were placed on the body during recovery and the debt that may be owed back in the way of sleep, fuel and hydration. Injury risk can be mitigated at this time by first ensuring these needs are met and by easing back into the higher training demands of before when the time is right.

The Relationship Between Illness & Injury

Thu, 30 Oct 2025 14:38:46 GMT

The Relationship Between Illness & Injury

Deciding whether to stick to your training plan when under the weather will always be a personal choice that involves considering the severity of the illness and the likely outcome. In most cases, a few skipped sessions won’t have any adverse bearing on your health and fitness however it is certainly possible to set your recovery efforts back and worsen your immediate position. The choice isn’t black and white however, the shades of grey exist in the option to lighten your loads, shorten your sessions or just view the workout as a mental break via a change of scenery.

There’s often not much positivity to be found in illness but if we had to choose an upside it would be the perspective shift we gain from recovering and feeling ‘better’. This often comes with a brief but potent appreciation for our typical state in which we are liberated from illness meaning we can return to training full bore!... Or does it?

Caution should be taken when returning to the usual undertakings and we should first consider what the recovery efforts have cost. Illness comes in many varieties, but each individual case likely drains the body in some capacity. The body spends resources combating the illness so even when the symptoms have cleared, some level of debt may be outstanding.

If sleep has been affected, then it would be fair to say that energy levels will take a few solid nights to return to baseline. Poor sleep for any reason has the capacity to hinder physical and mental performance and can result in slower recovery and an increased risk of injury.

Consider also that nutritional habits are often affected by illness. If intake has been lower than usual then like with sleep, it will take a few days of typical feeding to restore the glycogen stores required to fuel efforts. It’s common to feel physically weaker when returning to exercise following an illness and it’s easy to jump to the conclusion that this is due to time off. In truth, unless the layoff was particularly lengthy, it’s unlikely that any real performance decline has occurred. It would be wise however to consider feeling out the first few sessions back while maintaining the nutritional intake that was typical before the illness, this performance will likely return quickly as the fuel needs are met however trying to force the body to do 0-100, day 1 will greatly increase the risk of injury.

The final consideration is the hydration levels of the body post illness. In situations where an illness has resulted in sickness and/or diarrhoea, precious electrolytes have undoubtably been lost. It’s good practice that during and following bouts of illness, efforts are made to replenish these electrolytes and restore the balance. This can be done via a return to a varied and balanced diet but can be aided with electrolyte drinks or tablets that may be easier to stomach if the appetite isn’t quite back to normal. Small decreases in hydration can have sizeable effects on performance and dehydrated muscles can be susceptible to cramp and have a higher risk of pulling or tearing.

It's common when returning from an illness to be lulled into a false sense of security, believing that because the symptoms have subsided that the body is primed to return to its previous training demands. It remains good practice however to consider the severity of the illness, the stressors that were placed on the body during recovery and the debt that may be owed back in the way of sleep, fuel and hydration. Injury risk can be mitigated at this time by first ensuring these needs are met and by easing back into the higher training demands of before when the time is right.

Processed Vs Unprocessed Foods

Sat, 18 May 2024 12:00:00 GMT

Processed Vs Unprocessed Foods

When it comes to diet, or nutrition, it’s good practice to initially set out a simple framework that will be adhered to. This could include calorie tracking or time restricted eating to name just a few of the countless methods and will often be in part determined by the objective.

It seems however, that whatever the goal may be, there’s a push towards what many refer to as ‘eating clean’. This is often expanded into ensuring that the majority of an individual’s intake is through whole foods, unprocessed or at the least minimally processed and is often touted as just ‘better’ for you.

While this advise seems sound on paper, it’s often left quite vague as to what level of processing is acceptable and often abides by a black and while, good and bad philosophy that misses some key points.

In truth, it appears more helpful if we add a third category into the mix alongside unprocessed and processed foods and this is termed ultra-processed. Now we can start to distinguish between the levels of processing food may have undergone and start to define some parameters around their inclusion.

It’s unhelpful to brand the word processed as a negative term as processing can include everything from mixing ingredients to cooking so in truth there is very little that is truly unprocessed. Additionally, many processes that food can go through can positively impact its nutritional benefit, these could include cooking raw meat which kills bacteria and allows the body to harness the nutrients.

However, when we explore the realm of ultra processed food, we start to see a greater correlation against those simple beliefs that oversimplify the unprocessed vs processed food debate. This group includes foods that are many steps derived from their natural state and generally contain high levels of salt, sugar and artificial additives. These foods often lack any significant nutritional benefit and don’t sustain satiety levels. This can lead to overconsumption and poor health outcomes long term.

It's easy however to consider scenarios in which processed food, even of the ultra-processed variety could be considered a viable choice. After a long-sustained effort of activity such as a marathon, a cheeseburger, fries and full sugar coke would actually go a long way towards kickstarting the replenishment of sodium and glycogen that was lost during the effort. Likewise, whey protein powder, a processed supplement, can be highly effective at increasing the protein intake of an individual who was struggling to do this via ‘whole foods’.

With the above considered there are of course many viable reasons as to why the belief around unprocessed/minimally processed foods being better overall prevails strongly. Generally speaking, these foods, that include fruits, vegetables, meats, fish, eggs and nuts are valuable sources of macro and micronutrients, fibre, antioxidants and phytonutrients and should be the cornerstone of most diets. There is space and scope however for their processed counterparts, many of which can bring some valuable benefits to a diet both in a physical and mental sense.

Training In a Calorie Deficit

Sat, 11 May 2024 12:00:00 GMT

Training In a Calorie Deficit

If your aim is to lose body fat, and you’re well informed, then if you aren’t already, you’ll soon be moving into a calorie deficit. This may involve consuming fewer calories than the body needs to maintain its current weight. The amount fewer will determine the rate at which fat will be lost, however it’s typically best to start with a daily 300-500 deficit as this will be manageable by most people. By weighing daily or weekly you can assess progress and adjust accordingly. Typically, a rate of loss of around 0.5 to 2lbs per week is considered sustainable but like the deficit itself, this will largely depend on the individual.

This science may seem simple but is not infallible and can be helped or hindered by the individuals’ habits, behaviours, and emotional connections to food as well as the types of food that is consumed.

Another factor that plays a role in the success of this endeavour is found within the output portion of the energy equation, specifically activity, or exercise. It’s possible for an individual’s calorie intake to remain the same with their activity increased to create the deficit required through expenditure.

The way in which exercise is approached while in a calorie deficit will have a bearing on the outcome but isn’t as linear as often thought. Many still buy into the simplistic view that introducing more cardio is the move to make. By doing so, calorie output is increased, and a larger deficit can be created. This approach, while sound on paper, can increase the feelings of hunger experienced by the individual, requiring more and more will power, or dedication to resist the urge of eating more and shifting this balance unfavourably.

Another factor to consider is that while in a calorie deficit, we should be aiming to primarily lose body fat and not lean muscle tissue. Resistance training is the primary driving force behind not only increasing lean muscle tissue but is also the best way of convincing the body to keep hold of it during a calorie deficit.

Of course, without the excess raw materials, the body will have a hard time building new muscle tissue during this time. It’s also unreasonable to expect any great leaps in strength or work capacity during this time of energy scarcity so it can be good practice to focus on training further away from sub maximal loads, perhaps parking the pursuit of PBs until you move into a period of maintenance or better yet, building (slight surplus).

By prioritising resistance training during a calorie deficit, ensuring an adequate amount of protein is present in the diet and keeping a keen eye on the duration and quality of sleep, you can heavily stack the odds in your favour when aiming to drop body fat and maintain muscle mass.

The final piece of this puzzle may be found in considering a time frame for this endeavour. An open-ended calorie deficit will likely become tedious and tiresome so planning an end point and undulating this behaviour over a period of weeks/months may provide a stable framework that ensures adherence.

Revenge Bedtime Procrastination

Thu, 02 May 2024 11:42:48 GMT

Revenge Bedtime Procrastination

Revenge Bedtime Procrastination is a curious title that takes its name from the Chinese phrase describing the phenomena. In short it is described as the act of sacrificing sleep to wrestle back some personal time. Its peculiar title however, does a good job at foreshadowing the sinister effects this practice can cause.

As with many others, this behavioural phenomenon was coined or at least gained traction during the pandemic, a time when physical and mental health was put under a microscope. It describes the act of essentially ‘stealing’ from bedtime to exert some control over the day and is common across those that have high pressure careers or spend most of the day caring for the needs of others.

It’s easy to look at the 7 to 9 hours of sleep that is recommended each night as negotiable and despite the vast amount of information and concrete evidence that details the importance of consistent sleep for good physical and mental health, it seems all too easy to ignore the cues and power through another episode or scroll on a device for a few more minutes (or hours). In fact, entertainment of this kind seems to be the instrument of choice for its ability to offer immediate enjoyment and easy stimulation.

At its core, this behaviour reflects procrastination of the conventional type. Indulging in the act of putting off bedtime or sleep, much like many do with assignments or housework, cutting sleep however can have drastic, widespread, short term as well as long term implications on health and wellbeing. This isn’t often news to the many individuals who participate in this behaviour, however with the vast majority knowing the implications and desiring more sleep yet continue to partake in the behaviour. This is known as an intention-behaviour gap.

Many instances seem to surface as the result of busy work schedules that limit the amount of time remaining in the day. ‘Revenge’ is then taken on the day in the form of a delayed bedtime or a delayed effort to fall asleep. The use of entertainment or social media is seen as a tool to battle the stress of the day, and this is made more accessible by the rise in screens or mobile devises brought into the bedroom.

There are many ways to combat this behaviour. These include keeping to a consistent sleep/wake schedule, avoiding alcohol and caffeine especially later in the day, limiting screen time close to bedtime and creating an inviting sleep space that is dark, quiet, and comfortable. Efforts should be taken however to balance out the workload, when possible, limit the amount of chronic stress and work towards a sustainable work/life balance that enables and encourages the active pursuit of hobbies and interests while allowing time for rest and recouperation.

Post-Activation Potentiation

Sat, 17 Feb 2024 15:45:00 GMT

Post-Activation Potentiation

P.A.P or Post-Activation Potentiation manifests as a short-term improvement in physical performance and goes a long way towards answering a common question that personal trainers and coaches frequently encounter. “Why was my second set better than my first?”

When training others or ourselves, its common to observe an apparent and obvious improvement in performance from one set to the next, often happening between the first and second set of an exercise or repeated effort. This improvement can catch a trainer or coach off guard if they have used the first effort as a benchmark to set the expectation for subsequent sets as one would expect repeated efforts to be hampered by an accumulating fatigue. An example of how this may manifest would be if a client achieved 10 repetitions of the bench press at 60 kgs on their first set and reported a high RPE score that indicated no more than 1 or 2 more repetitions were going to be possible. This could be further confirmed by observing the bar speed of the repetitions, the facial expressions of the client as well as any breakdown in form or technique. After an adequate rest period, a second set is to be attempted at the same weight with a similar outcome expected but this time there is no dramatic drop in bar speed, the client reaches 10 repetitions and racks the bar this time giving the effort a lower RPE and indicating that there was likely a fair few more repetitions in the tank. Has the client achieved weeks or months’ worth of progress instantly? Sort of.

Depending on where we are in our fitness journey, we are all likely developing at different rates, with the seasoned veterans needing masses of stimulus and consistency to accrue modicums of progress while the newbies seemingly improve in all areas overnight. This is due to the law of diminishing returns. Simply put, when starting out, we have deep untapped reservoirs of potential and these come from a few different sources, with actual strength in its linear form not chief among them. These early improvements are more of a realisation of the potential that already exists, learning how to use the muscle if you like and through improvements in skill and technique, progress can be rapidly found. An example of this would be observing how just a simple adjustment in grip width or body position can allow exponentially more weight to be lifted often by making the movement more efficient.

P.A.P appears to be a micro version of this realisation of potential, with the first set acting as a ‘primer’ of sorts, placing the associated muscles in an activated state. Such has been observed in a heavy, low volume set of barbell squats improving the explosiveness of a vertical leap provided adequate rest is given between them. The movements require the firing of similar muscle groups which the barbell squat ‘turns on’ allowing them to be fired more explosively.

Couple this physical happening with the mental advantage of essentially feeling out the weight during the first set, removing the unknown quantity and building a blueprint of the movement in the mind and it’s clear to see why this greasing of the grooves occurs, paving the way for the opportunity of an improved subsequent set. Ultimately though, no amount of activation can offset the fatigue that builds, and subsequent sets will likely fall victim to diminishing returns.

The Comfy Chair Paradox

Sat, 10 Feb 2024 15:45:00 GMT

The Comfy Chair Paradox

An increasing amount of people are spending most of their day seated, and that could be a big problem.

As we venture further into the digital age, desk-based work is becoming more common place and although we’re slowly freeing the shackles of the 9 - 5, it’s still common to spend 8 hours a day planted on the spot, sitting behind a screen. To this, there are benefits, remote roles mean that living arrangements can be more flexible as can the approach to the working week, however what’s the long-term health implications to this sedentary way of working?

Like it or not, work is likely to be something you’ll do for a large portion of your week and while there are known physical risks to laborious, physical roles the same consideration should be taken when considering sedentary roles too. It’s apparent that spending lengths of time in a fixed position has a strong correlation with increased injury risk, more so than perceived ‘poor’ posture. Beyond this, the human body ‘likes’ movement. It’s systems just work better with regular movement. This can be seen in the cardiovascular system and the muscular skeletal system, which abide to a ‘use it or lose it’ principle. Muscles atrophy when not subjected to regular stimulation and at the basic level this stimulation needn’t be excessive. While many benefits can be found in regular moderate to vigorous exercise, the majority of fruit is low hanging, meaning that just the simple acts of standing and walking yield large benefits to these systems. This is also true of the digestive system. Short walks after meals have been shown to blunt blood sugar spikes and aid in the physical digestion of food, reducing bloating and promoting better gut health.

The crux of this issue lies in the efforts that are made to make this task easier, because in fact, sitting for a large part of the day should be quite a challenge. Achey hips, back, neck and legs, pins and needles, dead legs, bloating, tightness across the shoulders, restlessness, sensitivity to cold, these are all sensations synonymous with elongated periods of sitting however they can be mitigated in a number of ways, make the sitter stand or move and stretch, essentially take them out of the seated position and introduce movement or support them and make them more ‘comfortable’, control the climate and have everything needed well within reach.

Give someone an ergonomic chair and screen set up and they’ll sit for 8 hours, give them a hard stool and a misaligned desk and they would struggle to do 20 minutes. Now obviously this is an extreme take that would be wildly impractical however let’s not pretend the first instance is exclusively to benefit the user, though often dressed this way, this approach ensures prolonged productivity possibly at the expense of the user’s long-term health and mobility.

So, what can be done? Well don’t be rash and quit your job and take on something more vigorous, again, it’s best to focus on the low hanging fruit. Structure regular breaks to move and stretch, keep an eye on the daily steps and aim to increase when appropriate. Set timers for sitting and standing and if possible, work at a standing desk for periods of time. Aiming to take short walks after meals appears to hold some significant health benefits as does regular structured exercise. Aim to form habits or routines around this behaviour and start by implementing one or two small changes at a time. The small things we do consistently have the greatest potential to improve our situation long-term.

The Importance of Sleep

Sat, 03 Feb 2024 15:45:00 GMT

The Importance of Sleep

If the positive benefits of sleep were negligible and its role negotiable, then it would have been phased out by evolution eons ago.

Sleep leaves us incredibly vulnerable and unable to hunt, gather or indeed perform any physical or mental task, considering this, what it brings to the table must be significant and this is especially true when considering its relationship with health, exercise, and recovery. The importance of sleep can be observed when lack of sleep or sleep deprivation occurs leading to a progressive host of physical and mental debilitations and ultimately death.

In simple terms, sleep is a state of reduced physical and mental activity. During this period the body remains in a largely anabolic state, restoring key systems such as the immune, nervous, skeletal, and muscular systems.

An easy way to consider the relationship between exercise and sleep is to think of the constant cycle of stimulation or stress, followed by rest or recuperation (including sleep) ultimately paving the way for adaptation or improvement. This simplification allows us to shift our consideration from the act of exercise being the only driving force within physical improvement to considering this as the stimulation or signal that then manifests into adaptation through the process of recovery.

Another key area in which sleep can affect exercise is in the readiness to work, exercise at any level requires energy and alertness. An individual that is fatigued through poor quality or quantity of sleep will struggle to extract the potential from their body and will likely see a subpar performance as a result as well as an increased injury risk.

While sleep remains a non-negotiable aspect of humans and animals alike, many still struggle to access good sleep on a regular basis. The modern way of living provides distractions that can hamper the ability to fall asleep as can the consumption of foods and drink containing alcohol and caffeine. Stress, anxiety, the need to wake early the following day and electronic devices such as televisions and mobile phones can all impact or interfere with the natural cycle of wakefulness and sleep and therefore must be considered when trying to improve sleep habits.

It’s common place for individuals embarking on a health and fitness journey to consider the role of exercise and nutrition in relation to the positive changes they wish to see and while these variables may be implemented in many different ways depending on the desired outcome, the often-overlooked role that consistent, good quality sleep plays, remains irrefutable throughout.

Hunger | A Dieters Kryptonite

Sat, 27 Jan 2024 15:45:00 GMT

Hunger | A Dieters Kryptonite

If we establish, in line with the law of thermodynamics, that a caloric deficit is the only true principle that exists in the pursuit of reducing body fat, then we can further establish that all named diets are merely methods. If these methods encompass this principle, they could, in the right circumstances, all be equally effective. This is to say that many roads can lead to the same destination. This statement goes a long way in dissolving the warring tribes within nutrition that state any one method is universally superior, in fact the determining factor in the success of a ‘diet’ seems to be how well the individual can adhere to its methodologies.

Returning to the opening statement, the ability to sustain a calorie deficit can be enhanced by managing the levels of hunger or satiation while calories are restricted. If an individual experienced little to no hunger during a period of calorie restriction, this process would likely be far easier to maintain. The opposing thought is also true, if extreme levels of hunger are felt throughout this process, the likelihood of a successful outcome is bound to be low.

Eating ‘clean’ is a term that is thrown around regularly regarding weight loss and often describes choosing more colourful, light options at mealtimes such as salads, smoothies and soups. While these meals can be very nutritionally dense, they are unlikely to curb hunger long term and despite best intentions this will likely lead to the individual to dip into the not so ‘clean’ side sooner or later.

With this consideration, the choice of foods that are consumed during a calorie-controlled diet start to matter not only in regards to their nutritional contribution, but also for their place on the satiety index with foods that are high in protein or fibre generally placing higher and providing more satiety. While it has been proven many times that calorie-controlled diets comprising solely of hyper palatable, processed foods (the Twinkie diet, the McDonalds diet) result in weight loss and even improved health markers, often due to the fat loss itself, the proponents of these diets are usually very vocal about plausibility of long-term success and the perpetual feelings of hunger during these periods. The main takeaway from diets of this nature is that they highlight just how important the energy equation is when considering body weight.

A successful strategy would likely group together several factors such as nutritional density, calorie cost, satiety promotion and personal preference (do you enjoy the foods your consuming)? A practical application of this could be seen in the choice of a carbohydrate source such as potato versus rice. Potato is high on the satiety index, contains a considerable amount of potassium (twice that of a banana), is a whole food and is very versatile in how it can be presented. If the individual enjoys potato, then this becomes a slam dunk for the potato in this scenario, and that’s not to say rice would be a poor choice either. If the script was flipped however and the individual’s goal was to sustain a calorie surplus in order to gain weight, they may not necessarily want to choose the most satiating options, especially if they are struggling to hit their daily calorie target.

While we know that the multi-dimensional approach of nutrition and exercise is more powerful than either approach alone, the type of exercise included could also play a large role in the adherence to a calorie deficit. Like with ‘clean’ eating, the go to is often cardio based activities like running, swimming or high intensity interval work such as battle ropes and burpees. The logic is sound on paper, these are great ways to burn calories, however they are also great ways to increase hunger. Swimming, in particular, has the double whammy effect of not only burning calories during the activity but also requiring energy to reheat the body post exercise. Again, on paper this double dip into the calorie reserves looks promising, but what can manifest is a sharp increase in hunger and the possibility of overcompensation in the form of consuming more than what was burnt.

All the above serves to stress just how important the consideration of hunger, or its counterpart satiety, is when the goal is to adhere to a calorie deficit. Dieting in this manner is essentially simulating a period of famine and it would be unreasonable to expect the body to perform at its peak during this period. It would be equally unreasonable to expect no hunger signals to be present at all. Sound suggestions usually entail dieting in blocks of time and sustaining periods of maintenance or even surplus in between. This approach seems to yield more sustainable results long term and allows training to be undulated according to the current energy intake of the body.

The Intricate Difficulties Of A Vegan Diet

Tue, 16 Jan 2024 15:35:37 GMT

The Intricate Difficulties Of A Vegan Diet

There's a growing trend within sports nutrition: the shift towards plant-based diets.

Whether it's ethical, cultural or any other reason, more and more athletes are adopting this dietary pattern.

We're going to focus on vegan diets and their potential benefits and challenges for endurance training.

For the purposes of this post, I'm defining a vegan diet as one that excludes all animal products, relying solely on plants for nutrition.

The potential benefits of a vegan diet:

When well-planned, a vegan diet can provide all the nutrients needed for optimal health and athletic performance.

These diets should be rich in fibre, vitamins, minerals and antioxidants: nutrients that are important for recovery and overall health.

The focus on plant based food usually means the micronutrient nutrient profile, on the whole, is very good. Plant-based diets are often high in carbohydrates - the body's primary energy source during moderate to high intensity exercise. Consuming enough carbohydrates ensures glycogen stores are adequately filled, supporting an athlete's training and allowing them to execute sessions as planned. Vegan athletes tend to do fine with carbohydrate intake, but that's not where the difficulties lie.

What do vegans struggle with?

However, there are a few potential challenges for athletes considering a vegan diet. Key nutrients for athletic performance and for health, such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids, may require more careful planning to meet recommended levels. In the case of protein, it's essential to consume a variety of plant-based protein sources, such as beans, lentils, whole grains, and soy products, to ensure you're getting all the necessary amino acids.

Whilst we used to worry and suggest combining protein sources at every meal, we know this is no longer necessary, as it's more important to consider your protein intake over the whole day and ensure you're consuming enough. Your body has a store of amino acids and can usually support transient shortfalls.

There are also specific micronutrients, and one amino acid, that vegans need to pay more attention to.

Leucine: Predominantly found in animal proteins, leucine is an essential amino acid that plays a crucial role in muscle protein synthesis.

Vegan sources: Incorporate foods like soybeans, lentils, almonds, and chickpeas to increase leucine intake.

Iron: While plants do provide iron, it's in a form called non-haem iron which is not as easily absorbed by our bodies as the haee iron found in animal products.

Vegan solutions: Combine iron-rich foods like lentils, chickpeas, quinoa, and spinach with vitamin C-rich foods like citrus fruits or bell peppers to enhance absorption.

Calcium: Dairy products are the most commonly known sources, but there are plenty of vegan alternatives.

Vegan sources: Add foods like fortified plant milk, soy yogurt, leafy greens, almonds, sesame seeds and tofu to your meals.

Omega 3 fatty acids : This is also most commonly found in optimum amounts from animal products.

Vegan solution: chia, hemp and flaxseeds, walnuts, soya beans and algae are all potential sources of omega 3s.

The issue for vegans is that for the most part, the body is poor at converting plant sources of omega 3 into the useful form of omega 3. So even if you eat a lot of plant-based omega 3, there's no guarantee you'll be consuming or converting enough to be in the optimal range. Unfortunately, there's not anything you can do about this other than to consume the recommended amounts

Vitamin B12: This is mainly found in animal products. A deficiency can lead to problems such as anaemia.

Vegan solutions: Consider fortified foods such as plant-based milk, cereals, and vegan spreads. Additionally, a B12 supplement can be a reliable way to ensure you're getting enough.

Whilst there are challenges that vegans can face, it doesn't mean a well-planned diet can't support health and optimal performance.

Hopefully this has given you some things to work on if you already follow or are considering swapping to a vegan diet.

Dry January | What happens to the body after a month of abstinence?

Tue, 16 Jan 2024 15:18:44 GMT

Dry January | What happens to the body after a month of abstinence?

Dry January, a campaign that encourages the abstinence from alcohol during the first month of the year, has become increasingly more popular in recent years with many participants reporting that they feel ‘better’ when not regularly drinking alcohol. Anecdotes aside, how much can a month without booze benefit the body and mind?

Firstly, its important to establish that not everyone who drinks alcohol has a problem with alcohol. If someone was to drink sparingly, they would likely not feel the benefit from a break. Those that drink frequently and those that have overindulged during the festive period are the most likely to benefit from a month-long pause. The month of January falls at the ideal time for those hoping to impose more self-discipline and improve their physical health and wellbeing.

Not unlike tobacco use, the chronic ill effects that alcohol can have on the body are initially unnoticed and silent, (though the bodies response the next day often gives clues to its disproval). The liver is placed under a large amount of stress during the metabolization process in which alcohol is broken down into two main byproducts, acetaldehyde, a highly toxic substance and known carcinogen. Then, acetaldehyde is further metabolized down to another, less active byproduct called acetate, which then is broken down into water and carbon dioxide for easy elimination. The human body while, resilient and adaptive, has limitations and frequent, continuous cycles of the alcohol metabolization process carry dose dependent risks in the form of damage to the liver, brain, stomach, heart, and pancreas as well as increased likelihood of cancers and strokes.

Considering the above process, a month without alcohol gives the liver some much needed time to rest and recuperate. Participants can also look forward to improved sleep which will aid in systemic repair and recovery. Initially however, moderate to heavy drinkers may find it harder to fall asleep as they enter a withdrawal phase. Sleep is something that is greatly impacted by alcohol consumption with some people confusing the ease in which alcohol allows them to fall asleep for restful sleep, when in truth this sleep is often of a poorer quality. Sleep patterns should improve over the month leading to more sustained energy as well as improved focus during the day. As alcohol is a diuretic (meaning it draws water from the body), regular drinking can lead to dehydration. This can lead to the skin becoming dry and losing its elasticity and the eyes appearing sunken. During the month, participants can expect the skin to improve, becoming firmer and more youthful as hydration levels improve. Weight loss and improved fitness are likely to be overlapping goals for many during this time and this can be an ideal period to become aware of the calories contained in alcoholic drinks. It’s common when alcohol is removed from the diet to see a reduction in weight through bodyfat due to the ingestion of fewer calories tipping the individual into a calorie deficit. Further physiological improvements may include a lowering of blood pressure and a stronger immune system while psychological shifts may include improved mood and less anxiety.

The risks and harms associated with drinking alcohol have been systematically evaluated over the years and are well documented. The World Health Organization published a statement in 2023: when it comes to alcohol consumption, there is no safe amount that does not affect health. This was fairly damning and countered the popular notion that risks are only associated with heavy drinking and prolonged abuse.

With the above considered, it’s fair to say that the only way to mitigate the risks entirely is to abstain from alcohol entirely. Risk management is a part of life, and it helps to be educated and informed so that any choices can be made with clear knowledge of the risks apparent. Although complete abstinence from alcohol may not be the end goal for everyone, a month without may help to realign the relationship with alcohol and ultimately lead to a better balance going forwards.

Illness | Should You Train While Ill

Sat, 16 Dec 2023 15:34:06 GMT

Training while ill

As the colder months approach, the number of illnesses rise therefore forcing people to isolate in these times.

First, it is important to consider whether training at high intensity can contribute to making you sick by suppressing your immune system. Longer-duration and high-intensity events do predispose you to infectious illness for a short window of time immediately afterwards, but regular exercise boosts your immunity over that of sedentary individuals (usually laying or sitting). So training during the winter months probably has a net protective effect against getting sick.

When training while ill, the usual symptoms like: runny nose, puffy/red eyes, headache, in most cases these symptoms may actually improve with exercise. Exercise increases the heart rate and stimulates circulation, which might help the body release fluids. It is important to note that staying hydrated by drinking plenty water is vital, especially if you are sick. It is also necessary to consider that different exercises will cause different reactions in the body. In general, it is best to avoid extremely strenuous workouts (require great effort) while sick. Instead, an individual should focus on lighter movement based exercises that get the blood flowing without pushing the body too hard.

When someone is sick, their body is trying to fight off and recover from an illness. As such, it is crucial to keep exercise light. It may not be the best idea to push the body to its limits, such as doing sprints or heavy weightlifting as energy levels will be lowered while your body is busy fighting the germs.

While your sick sessions can be adjusted to avoid overworking the body while its recovering. Keep the intensity up, but decrease volume, you can maintain intensity and drop volume in a few different ways. For example weight training can be adjusted by maintaining your usual weight by decreasing the sets/number of reps. When adjusting your sessions, removing the accessories like super setting from your sessions and just focus on one exercise at a time. Any HIIT sessions after training (running, cycling) just elevates your internal body temperature, and that’s not good when you’re feeling sick as your temperature will already be heightened. Just do the main lifts, and get back to eating and sleeping well for recovery.

Hypermobility

Sat, 18 Nov 2023 15:34:53 GMT

Hypermobility

Hypermobility is a condition where the joints have a large range of motion.

Being hypermobile can come in handy in certain activities like dance or gymnastics, where flexibility is important.

However, there are also some challenges that come with hypermobility. One of the main concerns is joint stability. With extra flexibility, the ligaments and tendons that hold your joints together may be looser, which can lead to joint instability and increased risk of injuries like sprains or dislocations. It's important to be mindful of your joints and take extra care to strengthen the surrounding muscles for added support.

Another thing to keep in mind is that hypermobility can be associated with other conditions, such as Ehlers-Danlos syndrome (group of hereditary disorders that affect the connective tissues of the body. Connective tissues provide strength and flexibility to the skin, bones, blood vessels and other organs) or Marfan syndrome (genetic disorder that affects connective tissues, tissue that supports skeleton and internal organs, It commonly affects eyes, heart, blood vessels and skeleton)

When it comes to exercise, it's crucial to find a balance. While it's important to stay active and maintain a healthy lifestyle, it's equally important to listen to your body and avoid overstretching or putting excessive strain on your joints. Engaging in low-impact activities like swimming or cycling can be beneficial, as they provide cardiovascular benefits without putting too much stress on your joints.

attention to your body's signals and give yourself time to rest and recover when needed. Applying heat or cold therapy, using supportive braces or wraps, and practicing gentle stretching and strengthening exercises can all be helpful in managing hypermobility.

Relative Energy Deficiency in Sport (RED-S)

Wed, 04 Oct 2023 12:09:27 GMT

Relative Energy Deficiency in Sport (RED-S)

Our bodies are engines.

Like any engine, the fuel we put in has a direct impact on performance and overall function.

Problems arise when we don’t put enough fuel in. This can have a significant impact on our performance and ultimately, our health.

How your nutrition can affect your health

RED-S is a syndrome that can affect athletes of all ages, genders, and sports disciplines, including endurance sports. It occurs when an athlete's energy intake (calories consumed) is insufficient to cover both their training demands and the energy required for normal physiological processes (think normal day to day functioning).

The effects of RED-S are far-reaching and have various consequences. Athletes with RED-S may experience impaired recovery, increased risk of injury, reduced immune function, hormonal imbalances, and even negative effects on bone health.

RED-S can lead to hormonal disruptions that can result in amenorrhea (absence of menstruation) in women and low testosterone levels in men. It can also increase the risk of osteoporosis through decreased bone mineral density; the end result being an increased risk of fractures.

Signs and symptoms of RED-S vary but can include chronic fatigue, frequent illnesses or injuries, mood changes, impaired performance, and disruptions in menstrual cycles in women. If you're experiencing these symptoms, it's crucial to seek advice.

Whilst it could be due to an energy imbalance, RED-S is a diagnosis of exclusion - that is, first you have to exclude other causes for those symptoms. However, nutrition plays a key role in addressing RED-S.

How can you fix it?

The primary treatment is increasing energy intake whilst safely managing training load. This might require working with a sports dietitian or suitably qualified nutrition professional to develop a personalised plan.

It’s worth highlighting that RED-S can take some time to recover from. If you truly have health issues secondary to RED-S, the likely recovery time is months. Think of it like any other significant illness or injury - it’s not an overnight fix.

Although it might sometimes seem a little tedious, this is one of the reasons I’m so keen to talk about energy balance and ensuring athletes eat enough calories. Fuel your training properly and give your body the fuel it deserves.

It can be a really tough mindset shift, but I always encourage any athlete I work with to think of their health first and their performance second. Everything flows from your health - your performance won’t improve with it, or at least not for long.

Think of your calories and performance like a loan.. If you aren’t paying enough back with interest, things can get really ugly and the consequences are significant.

A Nutritional Framework

Sun, 17 Sep 2023 11:45:00 GMT

A Nutritional Framework

Nutrition is a true paradox within fitness, simple in some regards but also highly intricate in others. It’s often considered the more complex of the wellbeing pillars due to the large amount of conflicting information coupled with its individualistic variables. While there is certainly some ill-will in the misinformation that’s readily available the majority is just misplaced, misguided, or comes from the overzealous pursuit of finding the perfect solution. In truth, there is no one size fits all approach but there is good, simple framework that most people would do well to understand and implement.

The global obesity crisis shows that the understanding of nutrition in relation to weight management is largely misaligned. What we consume, and perhaps more importantly how much of it, is likely to hold the greatest amount of influence over our body weight. This can all be boiled down to the energy equation and calories. Calories are the energy currency our bodies use to operate. Each of us has an inbuilt system that manages these incoming calories essentially balancing the books. If there is a surplus after the body has taken its cut for maintenance, this will be stored, typically as adipose tissue or body fat. This system is ingenious as this stored energy can be called upon during famine, when the body is receiving too few calories, a deficit, to bring balance to the equation and allow vital bodily functions to continue until the input is increased. If this equation is balanced and input and output are matched, body weight will remain static. Body fat is an important component in our physiology however too much can cause a host of issues, chief among them diabetes, heart disease, cancers, and strokes, many of the biggest causes of early mortality.

If the energy equation is the answer that’s rooted in physics, a universal truth if you will, then why is this model often brand-new information to people who for so long have overcomplicated their weight management?

Part of the answer to that complex question lies in the ‘what’ we consume and is rooted in the other side of the coin, psychology.

If humans were programmable robots, then this equation would be the end of the discussion. Simply program the individual to consume below or at maintenance and the issue would be resolved. Thankfully, we aren’t robots, and we can’t be programmed. What this means however is that a myriad of factors prevents this seemingly simple solution to a global health crisis from being effectively implemented. Overall, people aren’t purposely endangering their health and wellbeing by deliberately becoming obese and they aren’t ignorant to the fact that it is ultimately some sort of numbers game, however complexities arise when modern lifestyles and their ultra convenient nature are considered and coupled with high levels of stress and poor emotional support habits. Highly processed foods are increasingly more commonplace in modern diets, these have been shown to be less effective at controlling hunger and lead to less overall satiation. Furthermore, food is a common coping mechanism that people turn to when emotionally charged. These factors alone can easily lead to overconsumption.

Diets are commonplace in society and have been for many decades. Time and time again people have shown willingness to adhere to sometimes absurd restrictions and lifestyle changes perhaps only for a short amount of time but that’s often due to the extreme asking of the diet itself. There isn’t a widespread want to suffer from ill health and for the most part, individuals in this situation appear stuck in a repetitive pattern. When considering a framework for ‘healthy eating’ the key is to use principles rooted in the scientific findings. Calorie intake should be considered initially and then the quality of the energy source next with majority of an intake comprising of whole foods. A consideration of macro nutrients would help next as knowing what the food source comprises of can further nurture the understanding of its nutritional density vs its ‘calorie cost’. Beyond this point lies the increasing complexities of nutrition that are often considered too early in the framework and further lead to confusion and inaction. Meal timings, micronutrients and supplementation are all finer points that often don’t factor in until much later if ever. Bringing these to the table too soon can detract from what will truly shift the needle and can often contribute to a failure to launch.

It would be ideal if this was the one and only answer to the crisis’s many are facing in relation to weight management, but the truth is that any physical shift needs to be collaborated with the psychological aspects also. In an ideal world this framework would be implemented alongside both a robust improvement in education regarding nutrition and a deep dive into the emotional associations with food and a concerted effort to repair these rifts.

At its core, nutrition will always be a complex science mainly due to the many ways in which an individual can arrive at the same destination, but this science isn’t devoid of some universal truths that can be used to develop an effective framework. One that can serve to effectively shift the needle on weight management and ultimately improved health and wellbeing.

When And How To Rest

Wed, 06 Sep 2023 12:30:20 GMT

Rest & Exercise

Rest and activity might seem like they belong at polar ends of a spectrum however in reality the two are closely intertwined. Bouts of physical exertion, or exercise, must be paired with periods of rest, or recovery, to mitigate the inevitable fatigue that builds, allow the body to return to homeostasis, and to allow space for adaptation to occur. This is observed most simply in bouts of resistance-based training where it’s commonplace to work in reps and sets, separating sets of fixed repetitions with a period of rest. The ideal duration of these rest periods is dependent on many factors and is often the subject of much deliberation.

In short, rest duration is often subject to the demand of the task with longer rest periods being utilised when the demands are highest. The goal is to allow enough time for the body to recuperate and repeat the task, or set, to the best of the individuals abilities, failure to rest an adequate amount would likely result in a big drop off in the repetitions achieved with the same load. Consideration must also be made to the systemic stress a particular movement may place upon the body. A small, isolated movement like a bicep curl will often require less time between sets than a large compound movement like the deadlift.

Rest time is also a variable that can be adjusted to increase the overall intensity of a session. More common in high intensity cardio outputs like HIIT, an effort will be maintained for a set amount of time, for example a minute, then a designated rest period will take place before the effort is repeated. This can be seen in the form of Tabata training that involves multiple rounds of 20 seconds work for 10 seconds rest. In this scenario the goal isn’t to allow the optimum amount of time for the body to recover but instead to allow just enough while also allowing fatigue to build between efforts. This compounding stress is required to invoke the adaptations of greater work capacity and better oxygen uptake among others.

We can also consider the role of rest between training sessions themselves. To better understand the importance of this it can be useful to reframe the idea that adaptations are made during the training sessions themselves and instead look to these as more of an opportunity to send a clear signal for adaptation. The adaptation itself, be that increased strength, muscle size or any improved degree of fitness will occur during the period between sessions. Again, the duration and frequency of these rests will vary greatly depending on the individual and the desired outcome however this is a key variable that should be considered in any program.

To some, especially the highly motivated or individuals that perceive value in working hard and feeling the full force of exercise, rest can seem like something that is negotiable and perhaps even a chore. Understanding that rest and recuperation are integral parts of the stress vs adaptation process can help to divorce the feelings of guilt or lethargy that connotate the idea of resting and that when utilised correctly, rest will facilitate the capability of working harder and lifting heavier. It’s more likely that rest is often underutilized by those desperately seeking progress and incorporating the concept more appropriately will allow for more milage in the pursuit of progress.

How Fast Do We Lose Muscle?

Wed, 09 Aug 2023 09:30:00 GMT

How fast do we lose muscle?

Is muscle mass hard earned yet easily squandered? Just how fast does muscle dissipate when we cease exercise and what steps can we take to slow this process down? Let’s explore.

One of the key principles in exercise science is the principle of use/disuse alternatively known as the use it or lose it principle. This establishes that muscles will hypertrophy with use (provided certain criteria is met) and atrophy with disuse, explaining why we decondition when we stop exercising for an elongated period. This is pretty set in stone however the rate at which this process happens can be influenced dramatically by many factors, some we can control and some we cannot such as muscle dissipating much faster as we age.

It's well established that consistency is one of the big players in determining the success of any fitness endeavour and this is true when the goal is to increase muscle mass. Turn up, keep turning up, implement progression, rest, repeat, eventually good things will happen. This is oversimplified of course and there are many finer details to observe but ultimately turning up is imperative. With this in mind its easy to see why many keen lifters feel like their precious gains slip away when the inevitable happens and they skip a workout. The truth is that when this eventuality does happen, nothing untoward acutely occurs. It can help to think of workouts as bricks constructing a wall, each workout is a metaphoric brick that gets placed upon the last and contributes to building something much larger. Missing a workout just means that day’s brick isn’t laid but the next one in sequence takes its place and the construction continues.

So, all good and well for just missing the odd workout here and there but what about longer breaks? Weeklong holidays or injuries that keep us out of action for weeks or months? Well, the simple answer is it depends. It depends on the time frame and what we do physically and nutritionally in the interim. A weeklong break? Nothing. 2 weeks? Again, Nothing. After 3 weeks we may start to induce a small amount of atrophy but we’re talking grams not pounds, nevertheless we’ll take this as the tipping point and state that this atrophy will likely accelerate beyond this point, there is however, a large amount we can do to stem this. Muscle mass is indeed hard earned however it’s surprisingly easy to hold onto with research showing that anywhere from one third to one seventh of the stimulus needed to gain muscle is required to maintain it. Specifics aside we can say with confidence that it is degrees easier to hold onto muscle than it is to build it, in theory, one workout covering the major muscle groups would likely be enough weekly stimulus to hold onto any hard-earned muscle mass. Beyond physical measures it would also be wise to keep an eye on the nutritional side of things while taking time away from the gym for any elongated period. Just like one skipped workout will have zero negative physical effects the same is true for a day or two of eating ‘off plan’ provided these ‘blips’ are few and far between. However, during a prolonged period without the same degree of stimulus the body has become accustomed to in your efforts to build muscle, it would be highly beneficial to keep calorie intake around maintenance to avoid adding extra incentive for the body to begin breaking muscle tissue down for energy. It would also serve you well to ensure your protein intake is sufficient to support the maintenance of the lean tissue during your lay off.

There is even a common scenario where a short, planned or even unplanned break from exercise of say a week or so actually results in the progression and increase of physical attributes such as strength and lean muscle tissue by way of an accidental de-load. Many who train in a motivated state often redline their stimulus to recovery ratio by under utilising rest and therefore actually end up benefiting greatly from a short lay off.

Age is also big factor in this discussion, simply put, as we advance into our later years, it’s much more difficult to maintain lean muscle tissue. However, it could be argued that it becomes much more imperative that we do, considering the relation that muscle mass and strength have to quality of life and independence. The area in which this battle would be won or lost would be the ability to stay active, prioritise resistance-based training and avoid long periods of inactivity.

In summary, any panic around short, infrequent breaks from your schedule is unwarranted and, in some cases, can actually lead to progression. Longer abstinence (3+ weeks) from exercise can and will lead to an eventual loss of lean tissue but the stimulus needed to support muscle maintenance is much lower, therefore a little in the way of effort can go a long way in this pursuit. Finally, during any such break, keeping our energy equation balanced and ensuring we consume an adequate amount of daily protein will further bolster our efforts and ensure our hard-earned lean mass is protected.

Can We Control Our Metabolism?

Wed, 02 Aug 2023 09:30:00 GMT

Can we control our metabolism?

As fitness buzzwords go “metabolism” is a good one. There’s a lot of real estate in the health and fitness space dedicated to ever new and unique ways to speed up the resting metabolism, and it’s easy to understand why. Imagine a scenario where you could consume a great degree more but not gain weight. This process would be like receiving a passive income, invest some hard work and time initially and then sit back and reap the rewards. There’s also a widely held idea that metabolism slows drastically as we age, with many believing that at some point during our mid 30s or 40s metabolism takes a nosedive, explaining the “middle age spread” that can occur around this age. The truth however, according to current research, actually consists of a mix of bad news (in relation to metabolism being something we have a great degree of control over) and good news (in relation to metabolism dropping off the edge of a cliff in our 30s).

To cut to the chase early, the majority of methods that promise to boost metabolic rate will fall into two distinct categories: dangerous or useless.

Put simply, metabolism is our basal metabolic rate or BMR, and refers to the housekeeping duties the cells in our body perform and the energy, in the form of calories, this requires. Cells forming muscle, nerves or internal organs require more energy therefore, one legitimate way in which the metabolic needle can be moved is through the addition of muscle mass. More muscle means more metabolically demanding muscle cells, which translates into a higher resting metabolism, in fact, individual differences in body composition appear to underlie most of the variation in metabolism from person to person. Unfortunately though, this isn’t the holy grail of metabolism boosting many are seeking. Not only is adding significant amounts of muscle mass a difficult and arduous process for the average person, it also appears that increases in muscle mass will often only lead to a very small increase in basal metabolic rate.

Body weight and metabolism have a somewhat complex relationship but simply put, the larger the person, the more cells their body will comprise of, more cells equal a greater use of energy to maintain. This among other complex internal mechanisms, goes a long way in explaining why weight loss often plateaus despite conditions remaining the same. As the body becomes smaller, so do its energy requirements.

Now for some positive news. Recent studies have found that contrary to popular belief, metabolism remains at a constant between the ages of 1 to 60 years of age. Even more surprisingly, life events such as puberty, pregnancy and menopause appear to have very little impact. This tallies with the seemingly impossible task that is shifting the metabolism in any meaningful or long-lasting way and that may even pertain to damaging or “breaking” it also. Often associated with crash diets or sedentary living, what’s more likely to occur in these scenarios is malnutrition and a decline in physical health with the former likely to cause a behavioural swing to overeating in order to combat hunger/starvation, which then causes weight gain and ultimately leads to the assumption that the metabolic “fire” has died down.

In truth, there may be some comfort to be had in knowing how little is under our control when it comes to shifting the metabolic needle. There are many components that make up the calories out portion of the energy equation, some we can control (exercise/activity) many we can’t (N.E.A.T, metabolic rate etc) but the side that appears to require the most external effort appears to be the input side of this equation, reinforcing the need to place our focus on the what, and sometimes more importantly, the how much of what we consume.

R.I.R vs R.P.E

Fri, 28 Jul 2023 12:40:43 GMT

Reps.In.Reserve vs Rate.Percieved.Exertion

Reps in reserve and rate of perceived effort are two useful ways of measuring the potential effectiveness of a set. These tools can be especially useful for trainers when ascertaining how a performed set was received and whether a progression or regression is needed.

R.I.R

Reps in reserve are used to determine how many theoretical repetitions could be performed before failure was achieved, for example, if 8 repetitions were achieved and it was established that 10 would have led to task failure then a total of 2 repetitions were left in reserve, this would be termed 2 reps in reserve. It’s accepted that when the goal is strength or hypertrophy, sets must be taken close to or to failure. This is because as a set approaches failure, there is an involuntary slowing of velocity and the high threshold motor units of the muscle are called into action. These motor units have the highest potential to signal hypertrophy. This pertains partly to the Henneman size principle which states that as more force is needed, motor units are recruited in a precise order according to the magnitude of their force output, with small units being recruited first, thus exhibiting task-appropriate recruitment. From this, we can state that it is beneficial or even required to take sets towards failure and by using R.I.R, we can establish if that task was achieved.

R.P.E

Rate of perceive effort is another useful tool that can aid in ascertaining the effectiveness of a set or session. Typically used as a grade of 1-10 this is another great way for trainers to effectively plan progression or regression intra workout. An example of this in action would be asking a client to grade the difficulty of a performed set or workout with 1 being very easy and 10 being task failure. A trainer would use the information given to plan the next set or session to facilitate progression.

Potential flaws with these tools can include an individual incorrectly calculating their true number of reps in reserve as there is often an underestimate in how many reps would truly lead to task failure or a client purposefully giving a lower or higher RPE to misdirect a trainer. This considered, it’s good practice to utilize other points of reference to corroborate, such as speed of movement, (velocity will reduce as failure is approached), form and technique, (this will usually break down as failure is approached), and facial expressions, (involuntary grimacing or becoming flushed is common when a task is difficult).

We know that for progress to be facilitated, effort and intensity must be periodically high, simply going through the motions is not enough to shift the needle. The tools above are some of the best we have for ensuring efforts put forth are adequate and provide the loudest possible signal for adaptation.

Compound Vs Isolated Movements

Tue, 27 Jun 2023 10:19:55 GMT

Compound Vs Isolated Movements

When starting in the gym the knowledge of different exercise types and their purpose is vital for muscle growth and gaining strength, this article will supply the fundamental knowledge of compound and isolation exercises which will then make your sessions more effective for maximum growth. The key difference between compound and isolated is the number of joints involved in the movement of the exercise and the volume of muscle groups included.

A compound exercise requires more than one joint for the exercise to be completed efficiently, meaning these exercises work more than one muscle group at the same time. Doing this will build maximum strength through functional movements like a back squat and deadlift which both engages multiple muscle groups across more than one joint. This form of exercise is critical during sessions as they benefit the body more than just gaining muscle mass and strength due to form being a crucial factor of these exercises they improve the quality of coordination, flexibility, mobility, and stability which can then reduce the risk of injuries in the future. As compound exercises engage multiple muscle groups at once it promotes time efficient training by working a handful of muscle groups during one exercise which will further encourage burning more excess calories meaning they require more energy to be completed. On the other hand, compound exercises may not be as effective depending on your goals. As this target more than one muscle group the secondary muscles can help take the load, which removes the tension from the muscle you’re wanting to target. When the main muscle group begins to fatigue the secondary muscles will try to compensate to avoid failure therefore losing the ability to train the primary muscle. This is when isolated exercises should be put in place as this is how they benefit.

Isolated exercises aim to only target one muscle which is commonly seen when improving muscular imbalances or hypertrophy specific training. Isolated exercises are effective when training with an injury, as compound exercises may require movement from an injured joint or body part this becomes ineffective and increases the risk of further injuries. However, as an isolated movement expects less joint movement this efficaciously allows the exercise to be done safely and efficiently by only focusing on one muscle. As there is only one working muscle it ensures total training volume and places more emphasis on the targeted muscle, for example the seated leg extension guarantees the tension is only prominent in the quadriceps. However, building overall strength will lack during isolated exercises, this is because of the lower weights used during the exercise. As only one muscle is being targeted its less likely a higher weight can be supported due to the constant tension throughout the exercise. The functional movement aspect of this is not used in the mundane life causing the transferability of strength developed will transfer less efficiently because of the lack of one joint movements in day-to-day life.

Overall, the preferred exercise differs from person-to-person dependant on their goals. Both have pros and cons in their effectiveness, but the choice relies on the session goals and skills wanted to improve. Using both compound and isolated exercises in a session will improve strength and muscle growth for a particular muscle.

How Much Exercise Is Too Much?

Sat, 22 Apr 2023 13:00:00 GMT

How Much Exercise Is Too Much?

Health and fitness are two concepts of being that are often placed next to one another but pertain to two different states all together. Sure, Physical fitness often ties in with health and wellbeing but in some circumstances, they can become completely divorced of one another. A major contributor in this uncoupling is doing too much, be that via intensity, frequency or by under fuelling and undervaluing rest. In some cases, individuals can be guilty of all the above and end up frustrated that their monumental efforts are not leading to monumental results, in fact they’re likely not progressing at all and in many cases will actually be going backwards.

Most forms of exercise place a stress upon the body. It’s the bodies response to this stress that facilitates progress however the bodies capacity to tolerate this stress and optimally recover is limited and this capacity will differ from person to person. The problem is that this fatigue compounds over time and the individual will not immediately be aware that they are pushing too hard until they arrive at a point when the fatigue is so compounded it manifests as a crash or injury. We often hear ‘less is more’ being the optimal way to approach training however this can be a difficult concept to implement as there is also such a thing as too little. What’s key is to find the ‘sweet spot’ known as the Goldilocks zone where the training stimulus is balanced with the bodies capability to recover. As this is different across all individuals some experimentation must take place with the goal to be to elicit the greatest amount of progress through the least possible amount of stimulus. With this approach, the stimulus can be increased accordingly as the work capacity of the individual improves.

A common trap many fall into that can also cause health to deteriorate with the presence of exercise is not fuelling the body adequately. This is most often seen when the primary goal is to lose body fat. While a calorie deficit is key in this endeavour and in many cases losing excess fat is conducive to good health, too great of a deficit or losing too much body fat will cause all kinds of problems. Creating a calorie deficit is in essence a form of starvation and while the body can cope just fine with a lesser number of calories than it needs to maintain, creating too large a gap will send a very loud signal for the body to pair down muscle tissue (as this is costly to maintain) and spike cortisol levels creating a very stressful internal environment. Again we return to the idea of a Goldilocks zone with calorie restriction which will differ from person to person and once again will take a period of trial and error to establish. The goal in this scenario would be to see a reduction in weight of 0.5 to 2 lbs weekly and if possible track other metrics such as body fat percentage to ensure mainly body fat is being reduced.

The key to any successful fitness endeavour and the sure-fire way to ensure fitness and health stay coupled is to go at your own pace, don’t get so caught up with what others are doing and don’t compare your results to those of others. Comparing yourself to others makes you bitter, comparing yourself to yourself makes you better. Aim to beat your own previous best with the end goal to be the best possible version of your self but also don’t be so hard on yourself if you fall short provided you learn from this shortcoming. Learning to enjoy the journey and not just the destination is one of the best ways to find a maintainable pace.

Body Fat Percentages

Wed, 12 Apr 2023 14:22:30 GMT

Body Fat Percentages

One of the most positive shifts to occur in the fitness industry as of late is the increased attention on body composition rather than just body weight. Considering the different elements of what makes up body weight and understanding how best to influence them is valuable knowledge when the aim is to improve overall health and fitness. For too long, individuals placed an unnecessary amount of focus on just body weight and how best to reduce it, however this single-track method often results in a loss of vital muscle tissue which of course, on a scale, shows as a loss of body weight. The outcome that is often desired in this scenario is a reduction in body fat.

Body fat percentage is the percentage of total body weight that consists of adipose tissue. Typically, when we think of body fat the connotations are negative as excess body fat is considered unsightly and is often linked with Ill health. In truth, body fat plays a key role in maintaining optimum health and wellbeing, considering this, and like so many other things in life, this means there is often an optimum level and isn’t simply less body fat = better health.

Like so much of the modern world, the fitness industry has gone digital. Social media is awash with fitness influencers who appear to perpetuate the idea that it’s possible to walk around at very low body fat levels all year round without a detracting from wellbeing or performance. This is, in most cases, simply untrue. While excess levels of bodyfat will inevitably begin to adversely affect health and wellbeing the same can be true for lower levels of bodyfat also.

The storage of adipose tissue and ratio to lean mass can be influenced by many factors including energy intake and expenditure, genetics and gender. Females tend to hold more bodyfat than males and their health is often optimised at a higher bodyfat percentage than their male counterpart. This ‘optimum’ amount will differ across individuals and can be influenced by age as well as the aforementioned lifestyle factors, for example, living in a country that has a predominantly cold climate would be best suited to an individual with a slightly higher bodyfat percentage as adipose tissue is incredibly insulating, whereas a keen runner of long distances would likely fair better in their chosen sport at a lower relative bodyfat percentage as performance in this sport favours a lower body weight and the ability to keep cool.

As mentioned before, the primary reason for many individuals starting a fitness and/or diet program is to ‘lose weight’ and even if adjustments are made to expectations that align more with body composition goals, it’s likely that there will still be a desire to ‘see abs’ or ‘tone up’. The truth is that many of these aesthetic orientated goals are largely achieved through the same process; reducing body fat to reveal the lean tissue underneath. A female that desires defined, visible abdominals for example, may in many cases (genetics depending) have to drop their body fat into the teens. While for a male this number will have to be somewhere in the ballpark of 15%. 15% body fat for a male will likely be maintainable and could very well be ‘optimum’ regarding hormonal health and for performance purposes in many sports however for a female this number could be very difficult to maintain and may even begin to adversely affect hormonal levels, disrupt sleep and performance, all ultimately detracting from overall health and wellbeing. In this instance a bodyfat percentage north of 20 would likely be more optimal, achievable and maintainable and would almost certainly still include the desired outcome aesthetically.

While these goals are perfectly fine to desire, it helps to understand the level of sacrifice and effort that will be required to achieve these targets and that in some cases, these efforts won’t contribute to improved, health, wellbeing or even performance and may even be detrimental to these.

When setting any goal relating to fitness, nutrition or a combination of the two, it’s always worth considering the achievability of the said target, weighing up the pros and cons and considering the why. Ultimately, goals that align with an improvement in your physical and mental wellbeing should take precedence and will often deliver a larger dose of achievement when accomplished.

Training Through The Seasons

Thu, 06 Apr 2023 09:02:30 GMT

Training Through The Seasons

The season of spring is the season of renewal and as the clocks go forward, thoughts turn to spending more time outdoors. For many, this signals the beginning of the outdoor training season. Of course, among the hard-core crowd this season never really ends but for the fair weather warriors the thought of taking their activities outdoors during the cold, dark winter months just isn’t on the agenda. If winter is the season of the turbo-trainer, the treadmill and of strength work, then spring signals the start of the hill hiking, road racing and outdoor activity season.

Training in the great outdoors has many benefits, changing terrain offers up more of a diverse challenge than a predictable simulated surface, the sun’s rays provide nourishing vitamin D, the fresh air is good for the lungs and the green scenery has numerous positive effects on mental health. We shouldn’t however feel guilty when forgoing outdoor training when the weather turns however. The convenience of indoor training means that we’re less likely to skip sessions due to adverse weather and can provide a safer alternative if you like to train early or late when daylight is scarce. Additionally, it’s often much easier to access a variety of kit in an indoor setting like a conventional gym meaning workouts can be more diverse.

Most people do well focusing on a mixture of strength work in the form of resistance training coupled with bouts of cardiovascular work. Both can take many forms however cardiovascular work tends to lend itself well to outdoor based endeavours such as walking, running or cycling. Strength work however is usually best performed in indoor settings as the use of barbells, dumbbells or machines is good practice and best facilitates progression. Considering this, many will do well to move their cardiovascular efforts into the great outdoors as the weather improves but shouldn’t be so hasty to cancel their gym membership altogether. We know all too well that consistent resistance work brings a myriad of health boosting adaptations and chief among them is its ability to build and maintain muscle tissue and strength thus stabilising joints and ensuring optimal biomechanics can be maintained during bouts of cardio. In short strength work can prevent injury occurring while performing cardiovascular based activities.

Within fitness there’s an often thrown about saying that states “whatever you aren’t doing is likely what you should be doing more of” and this makes a lot of sense when we consider that many people have a strong preference for the type of exercise they perform. Enjoyment is a key ingredient in adherence and adherence is the first real principle of exercise, without consistency, progress cannot occur. The data is clear however in stating that individuals who adhere to both strength training and cardiovascular work of some type reap more overall health benefits than just one or the other so in truth we often must overwrite this predetermined preference and find a way for the two to coexist, that is if improved health and wellbeing are on our list of desired outcomes.

Training Whilst Motivated.... And Beyond!

Sun, 12 Feb 2023 13:45:00 GMT

Training Whilst Motivated.... And Beyond!

Training while motivated and beyond.

Motivation is derived from the word 'motive', which denotes a person's needs, desires, wants, or urges and serves as the reason we initiate, continue, or terminate behaviours. It’s thought that a motivated state will compete against other mental states with the strongest state determining the behaviour and therefore we can be motivated to engage in a behaviour but still procrastinate or refrain due to another mental state persevering.

While in a motivated state, tasks feel easier to accomplish including engaging in physical exercise. This is often observed during the new year when there is a communal urge to improve behaviours often centred around health and fitness. Many enter the year in a motivated state, determined to improve their wellbeing, however as their motivated state gives way to another these behaviours become more challenging to engage in and this often leads to a termination of these efforts.

Motivation is strongly linked to the desire to accomplish goal-based behaviours that may be either intrinsically driven where the activity is desired because it is inherently interesting or enjoyable, or extrinsically driven where the goal is an external reward distinct from the activity itself. It is well established that intrinsic motivation often yields better outcomes than extrinsic so when goal setting, we should aim to steer our desires towards ones that better align with this principle. An example of this would be to lose body fat in order to improve our health and wellbeing rather than seeking to achieve the same target but with the reason being to please others and receive external compensation.

In some instances, starting an exercise regime while in the peak of a motivated state can lead to an over estimation of an individual’s abilities and an overzealous approach when setting goals and targets. A few issues can arise from this including the possibility to over-do it during workouts (running too fast, far, or too frequently for example) or setting goals that are unrealistic and unachievable, both scenarios are likely to accelerate the shift into another mental state which will involve becoming less inclined to pursue the behaviour.

Embarking on a training and/or nutritional plan while in a motivated state will be met with little resistance or internal push back but as we have come to know, optimizing health and wellbeing long term takes long term commitments that can’t solely rely on motivation to be peaking. Ultimately motivation will ebb and flow, but behaviours can remain consistent if approached and executed properly. This can include:

· Being disciplined – Discipline has been described as the art of doing something you may not want to do but doing it like you love it and can be a great way to nurture the beginning of habits.

· Forging habits – Habit formation is the process by which a behaviour, through regular repetition, becomes automatic or habitual. Often performed subconsciously and requiring little drive to initiate, forming habits around behaviours that improve our physical and mental wellbeing is a powerful way to ensure we stay consistent.

· Setting goals that encompass short term processes and actions which ultimately provide the foundation to longer term goals. An example of this would be rather than setting a single goal to lose one stone, you aim to complete two exercise sessions per week while also incrementally increasing your daily step count by 1000 each week until you reach a set target, ultimately by executing these actions and assessing progress through regular weigh ins you can closely track your progress and ensure adherence and consistency are maintained. Your goal in this scenario may remain the same but now there is an adaptable framework of how this may be achieved.

· Achieving said goals and targets – Progress and achievement can be a compelling way to ensure a period of motivation lasts longer. Setting these short term, tangible targets and ticking them off will appease the reward pathways of the brain, releasing dopamine and encouraging repeated behaviour.

In conclusion, motivation and being in a motivated mental state can be a huge benefit when the aim is to improve your wellbeing however it is important to recognise that this state can ebb and flow. Riding the wave of motivation when present will aid in the pursuit of consistency, which is key when engaging in or adjusting behaviours and especially important in the realm of health and wellbeing, but when this state ultimately gives way to another, it’s important to have further methods and principles to rely upon to ensure this consistency remains.

Hormone Optimisation | Lifestyle Design

Thu, 09 Feb 2023 13:29:27 GMT

Hormone Optimisation | Lifestyle Design

Our hormones, managed by the hypothalamus, a structure located deep in the brain, are responsible for many components of our health including our metabolism, reproduction, growth, mood, temperature and sleep. In short, a large component of how we ‘feel’ is in large down to the state of our individual hormone profile. The term ‘individual’ is key when discussing hormones as our hormonal profiles shift throughout our life span and differ greatly between the sexes. Acknowledging this, when discussing what we can do to optimize our hormones we must approach from a general perspective and consider practices that will suit 99% of the population. Hormonal deficiencies and imbalances often require specialist intervention such as blood profiling to highlight and resolve. However, Due to the far-reaching effects of hormones, when we speak of optimizing physical and mental well-being, we are in fact often helping to indirectly optimize our hormonal profile and this is usually done by addressing key ‘pillars’ of this optimization. These commonly include lifestyle changes that carry a low risk but high reward ratio and in fact, their sheer omission will often have detrimental consequences.

These pillars are listed below:

1. Nutrition – Nutrition or diet is possibly the most individual component of health meaning there are few universal truths that apply to the masses. It is however widely accepted that consuming mostly whole foods, maintaining hydration and observing the energy balance of your body to remain a ‘healthy’ body weight are key components of good nutritional health. Again, these are going to be highly individual across each person however it must be stated that nutrition plays a large role in the optimization of hormones.

2. Exercise – Each discipline of exercise will carry benefits into hormone optimization but rather than getting bogged down with specifics, each person who is capable of exercising should. If we build from basic movement then become more specific in relation to personal preference or biomechanics, we can greatly enhance our physical and mental wellbeing with the inclusion of exercise. It is often stated that no other intervention will so often positively impact key biomarkers in an individual’s health than introducing regular exercise.

3. Stress Management – Chronic stress causes cortisol levels to remain high within the body. Cortisol is known as the stress hormone and has some positive benefits however when elevated for too long or at the incorrect time it can have negative effects also which can contribute to chronic issues such as heart disease, diabetes, obesity and psychological disorders such as depression and anxiety. There is such a thing as ‘good’ stress however and this can include practices such as cold exposure, engaging in competitive sports, and exercise and it is apparent that examples of this good stress can help to manage negative stress.

4. Sleep Optimization – Sleep is the bodies opportunity to recharge, replenish and recuperate. Daily life takes its toll, and the body is in a constant cycle of breakdown and repair. Accessing good sleep is immensely important in these pursuits. Uninterrupted sleep for the appropriate time (again individual) is immensely beneficial for supporting the systems of the body including the endocrine system.

5. Light Exposure – Each one of us has our own in-built biological clocks known as circadian rhythms. These are highly responsive to light and dark and have evolved to take cues from the rising and setting sun. It’s apparent that exposing the eye to bright natural light after waking can help optimize this system through hormonal shifts, later in the day and specifically as we approach sleep, care should be taken to avoid bright artificial light in order to not disrupt this cycle. Observing the above cues will make a significant positive change to the health of these evolutionary systems which in turn will have a benefit on overall wellbeing.

The Importance Of Dietary Fibre

Sat, 21 Jan 2023 13:45:00 GMT

The Importance Of Dietary Fibre

Many people are aware of the term dietary fibre and many may even be aware of what food groups provide fibre however there seems to be a disconnect when regarding the general knowledge around the further known positive effects that adding dietary fibre can have on overall health and even longevity. This disconnect manifests as a surprising amount of the population not meeting the recommended intake and as a result unknowingly keeping their overall health in a sub optimal state.

Fibre is usually classified as soluble and insoluble and different ratios of each are contained in different sources, therefore it’s important to ensure the diet is balanced and varied in order to access an adequate amount of the two. Sources of fibre include fruits, vegetables, whole grains and legumes.

Dietary fibre consists of non-digestible forms of carbohydrate, usually as polysaccharides that originate from plant-based foods. Unlike the macronutrients protein, carbohydrates and fat, fibre cannot be digested or absorbed by the body and gives no nutritional benefit passing through the body relatively intact. Due to this a primary role that fibre plays is helping to move material through the digestive system however beyond this fibre can also play a key role in helping to maintain overall health.

Some of the benefits of a high fibre diet can include:

· Helping to maintain gut health. Good gut health is complex and we are still learning of the intricacies of what optimum gut health looks like. It is however universally agreed that alongside regular exercise and maintaining a balanced diet, including enough fibre can have a great effect on the health of the gut microbiome.

· Aiding in lowering cholesterol levels. Fibre helps to lower LDL cholesterol, the type of cholesterol that we want to keep in check. In turn this serves to help maintain heart health.

· Helping to lower blood sugar levels. Fruits that are higher in fibre tend to release their sugars at a slower rate improving blood sugar levels. A high fibre diet reduces the risk of developing type 2 diabetes.

· Helping achieve a healthy body weight. High fibre meals tend to help us feel fuller for longer. This satiation can lead to less overeating.

· Protection from common mortality causes. Studies suggest that increasing your dietary fibre intake is associated with a reduced risk of dying from cardiovascular disease and some cancers.

With the above taken into context, it’s not an overstretch to claim that increasing the amount of dietary fibre in an individual’s diet is likely to have both a short term and long term impact, perhaps even improving longevity. So how much is enough? Current guidelines state that adults should aim to consume 30g of fibre daily however it’s estimated that many UK adults are falling short of this by up to 50%. With many individuals now taking an interest in macro focused nutritional plans it shouldn’t be too much of a leap to start to include a target amount of fibre in that equation and in doing so the effects are likely to be positive and far reaching.

The Effects Of Cold Weather On Joints & Pre-existing Ailments

Sun, 08 Jan 2023 13:45:00 GMT

The Effects Of Cold Weather On Joints & Pre-existing Ailments

As we enter the winter months, it’s important to understand the impact cooler temperatures can have on the internals of our bodies, specifically on the joints which are defined as the areas in which the bones meet. In many ways the body can be likened to an older combustion engine, it requires regular fuelling, constant maintenance and it can struggle to get started when the temperature drops. It’s well established that prior to any physical endeavour; it pays dividends to warm up. Just like an old car engine the body moves best when warmed. Increasing the core temperature and more importantly the suppleness of the muscles and the viscosity of the lubricating fluid between the major joints goes a long way towards mitigating the risk of injury. This is of greater importance still when training in colder conditions as this synovial fluid that serves as an internal lubricant generally becomes thicker and doesn’t allow the joint to move as freely, this can lead to the joint feeling stiff or creaky and will lead to a reduced range of motion resulting in a far higher risk of injury.

If an otherwise healthy joint can be affected in such a way, it stands to reason that joints afflicted with any condition the cause’s inflammation, pain or reduced movement will of course be affected to a greater degree.

Arthritis is a common condition that causes pain and inflammation in a joint. Osteoarthritis is the most common form of arthritis and initially affects the smooth cartilage lining of the joint. This makes movement more difficult than usual, leading to pain and stiffness. Many who suffer with arthritis report symptoms worsening during bouts of colder weather and it’s believed that the fall in air pressure that precedes wet or cold fronts can lead to an expansion or swelling of joints resulting in further pain.

Another angle to consider is individuals who have metallic implants within their bodies. Used frequently in joint replacements, fracture reinforcement and spine fusions, metals transfer heat better than human tissue and those with them might feel the cold more in the implant area during lower temperatures. The skin, body and brain are extra sensitive to heat loss and cold. When we feel cold, our body generates heat to try to stay warm. Our body is roughly 60% water and water is hard to heat, in fact a Kcal (kilocalorie) is the unit of energy required to heat 1kg of water by 1 degree Celsius. Considering this we can appreciate the spectacular effort the body puts forth maintaining a stable temperature in cold weather. Metal is dense and can hold heat. If metal in the body is covered by skin, like a plate in the ankle or wrist, thin skin is against thick metal competing for the heat.

We can’t change the weather, that’s for sure, however we can implement measures to ensure these negative effects are lessened overall. These can include staying active and incorporating exercise into our daily routine. As mentioned above, activity serves to improve the overall health of joints through both short term responses and long term adaptations. In the immediate, the joint becomes better lubricated through an decreased viscosity in synovial fluid, providing less friction and an increased range of motion. Long term structured exercise has the effect of strengthening the muscles and connective tissue surrounding the joints therefore improving their stability and strength. Exposure to heat can help mitigate these effects also. Warm baths, showers or sauna use can help ease pain and stiffness around joints and provide further short term relief through increased blood flow. Additionally it pays well to protect joints from prolonged cold exposure by dressing appropriately. Dressing in layers during the winter can help to trap heat and keep the body warm and thermal gloves, hats and socks can aid in preventing the loss of heat from the extremities.

It’s unfortunate that stiff, painful or inflamed joints leave the subject with less of an inclination to pursue an option that will no doubt help in both the short and long term however it’s apparent that the best way to combat cold induced stiffness in the joints is to incorporate some form of activity. Movement, after all, is so often the answer to alleviating physical ailments.

Reverse Dieting | The Festive Period

Thu, 05 Jan 2023 13:39:43 GMT

Reverse Dieting | The Festive Period

Hopefully we’ve reached a stage now where we can read the word ‘diet’ and not have our minds drawn towards one of the infinite fad diets that are often doomed to fail from the offset.

When we refer to the term diet, we are simply referring to the nutritional habits of an individual , meaning what they take in each day to meet their energy needs. In this sphere, there are few universal truths, and this is due to each one of us being unique and living our lives in very different ways however we can say that our bodies require a few things from our diets to work optimally or even at all, chief among these are calories and nutrients.

Calories are the energy currency that our bodies use to function and form the basis of the energy balance equation.

The energy balance equation or caloric balance equation is the relationship between energy taken into the body through consumption and the energy expended through function. Each of us has a basal metabolic rate which is the number of calories required to maintain our bodies at rest and this is often different across each individual. From this, and often by factoring in our TDEE (total daily energy expenditure) we can seek out three different outcomes:

· Weight loss through creating a deficit of calories (taking in less than we require to maintain)

· Weight maintenance through matching our required amount

· Weight gain through creating a surplus of calories (taking in more than we require to maintain)

In theory, this is as difficult as weight management needs to get. If methods are the ways in which principles are delivered, then any method or diet that applies this principle correctly will likely deliver results.

This principle, while being as close to universally applicable as any nutritional principle can be, is not without its faults. One that often rears its head sooner or later is a diminishing of returns. A heavier individual will often have a larger basal metabolic rate, though as their weight decreases as will this rate, put simply their metabolism will slow. Often this can be countered by reducing intake further and/or increasing expenditure. This is subject to the ‘law’ of diminishing returns and sooner or later will result in a plateau and to create any larger of a deficit or to intake any less calories would be detrimental to health. If an individual reaches this point, there’s often very little progress to be found. If trying to move forwards in the same fashion then the answer, while often feeling counter intuitive, is to reverse.

This involves increasing calorie intake incrementally while ideally using this new surplus of calories to build lean mass through resistance training. This approach is two-fold as the larger number of calories allow for a greater intake of nutrients (provided the diet is balanced) and an increased lean muscle mass serves to improve metabolism as muscle tissue requires energy to build and maintain. This is known as body re-composition and ultimately is what most individuals who initially seek weight loss should transition into. Doing so allows for a greater scope of progress with a larger emphasis on overall health and longevity.

So how does the above tie in with the festive period? Well, for many this period tends to be one of excess with an abundance of calories consumed leaving those targeting weight loss frustrated and disheartened. This can be mitigated by leaning into, rather than struggling against this theme and therefore viewing this period as a chance to rebuild and reset. The collective to adhere to good nutritional habits is low during December, but skyrockets come January when the health resolutions are aplenty so recognising this trend and using the festive period as a time to reverse diet into a small caloric surplus will not only allow more scope to enjoy the festivities guilt free; but will serve to refuel the body with nutrients and energy. Ideally this will be capitalised on by incorporating a period of heavy resistance-based training to utilise the caloric surplus to build new muscle tissue. Come January, goals and targets can be reassessed hopefully with a renewed vigour and without the typical view that December’s ‘damage’ is something that must be undone first.

Pilates | The Benefits

Fri, 11 Nov 2022 20:06:16 GMT

Pilates | The Benefits

The Benefits of Pilates

If you have aspirations of being a well-rounded athlete, the chances are that within a typical week there is a portion of your training dedicated to some resistance based exercise and some cardiovascular orientated training. The ratios will differ depending on the desired adaptations however it’s generally considered best practice to include an amount of each component in order to maximise the potential improvements to our physical health. A great example of this would be a marathon runner incorporating some strength and conditioning work in order to improve their running form and aid in maintaining their biomechanics when deep into a run. This in turn will serve to reduce the chance of injury.

What if we start to imagine a third side to the ‘fitness coin’ however? A form of exercise set apart from conventional cardiovascular and resistance work.

Pilates, originally coined Contrology by its founder –Joseph Pilates, is a method of exercise that aims to improve health and daily life through whole body movements with an emphasis on improving mobility, posture and core strength. What’s more, it is generally of a low intensity and little to no impact meaning some level of Pilates can often be accessed by anyone.

Performed at too low a heart rate to be considered cardiovascular training and without enough progressive resistance to be called conventional strength training, Pilates can slot nicely alongside the two as a complimentary form of exercise. With a strong focus on mobility, which many consider a usable form of flexibility and breathing, Pilates can have carryovers into not only these other aspects of exercise but also into daily life. With an alarming amount of people now leading sedentary lives due to a surge in desk based jobs there’s an increasing need to improve general knowledge regarding the ill effects that are associated with sitting down for long periods of time. Poor posture, decreased joint mobility and a loss of muscle and bone mass can all be attributed to leading an increasingly more sedentary lifestyle. The core aims of Pilates are to interfere with this decline through movement of the body in such a way that individuals can both protect against and reverse these ailments, ultimately leading to a better quality of life.

As with any fitness endeavour, it can often be of huge benefit to seek out the assistance of a trusted professional especially when starting your journey into Pilates. Many of the foundation principles will carry across into more advanced examples so learning the ropes early on and building a solid base to develop from will certainly aid in bringing more sustainable results for the long term.

In the quest to be the best possible athlete you can be, no aspect of fitness should be ignored. With the multi-dimensional health benefits that ensue, Pilates is sure to reinforce any fitness plan that it is introduced into.

“Change happens through movement and movement heals”. – Joseph Pilates

Seasonal Shift | Effects Motivation

Sat, 15 Oct 2022 09:00:00 GMT

Seasonal Shift & The Effects On Motivation

In many physical endeavours the warmer summer months can act as a super power, gifting endless motivation and willpower. The long daylight hours, bright mornings and fair weather allow workouts to be slotted into even the busiest schedules and fresher, lighter foods become the staple choice. Outdoor pursuits especially, including running, walking and cycling, are well suited to this more predictable time of year.

Enter the seasonal shift. Summer giving way to Autumn and Inevitably Winter, bringing with it shorter, gloomier days and dark, bitter mornings aplenty. Where just weeks earlier we sprang from our beds at daybreak it seems a much more arduous task now, rousing ourselves in the dark to the sound of an alarm clock. Life of course has to continue, work, school, daily chores but prior to or following all that can you now be bothered to exercise as well?

Motivation and drive can certainly take a beating during this time of year. Evolutionarily, winter would be a period to be endured and prep would start way before the first true cold snap. Excess body fat would serve to both insulate and drip feed the body with precious energy, energy that would be preserved through limited activity. Today, we’re only separated from this way of living by incredible advancements in home heating, insulation and a few thousand years. In evolutionary terms that’s not a long time at all.

So in actual fact we are fighting against deep-routed, biological urges, urges which also venture into the realm of nutrition. As previously touched upon, the ability to store and later metabolize fat to be used as energy is perhaps the body’s most ingenious survival trait. Early humans would have undoubtedly encountered periods of feast and famine and this ability would have ensured survival. Winter would certainly bring bouts of famine so it’s likely that our ancestors gorged during the harvest months like many mammals still do today in order to build a robust insurance plan for the inevitable food scarcity. It’s plausible that we still retain elements of these impulses even today and this incredible anti-starvation system is still very much active, the difference now is there is generally a lot more feast than famine during the winter months.

Another power at play is the body’s internal timekeeping systems. Known as circadian rhythms these internal clocks work with external stimulus, such as light, to moderate the release of chemicals and hormones that contribute to the waking and sleeping cycle. During the winter months, when daylight is scarcer, these internal clocks may short change the body by releasing melatonin and adenosine, which contribute to tiredness, in correlation with the earlier setting sun.

Taking all of the above into account, it’s a wonder that anyone gets anything close to productive achieved through the winter, however the fact that many not only maintain their efforts but also oftentimes thrive is a testament to yet another amazing superpower that human kind is in possession of, the incredible ability to adapt and overcome.. Many now master the seasons and use the changing weather to their advantage. All the negative associations spoke of previously are a single perception and in actual fact there can be positives pulled from these perceived adversities. The body warms through exercise, so during cold weather less effort is put forward to keep the body cool, we sweat less and as a result use less energy making it easier to remain hydrated. Rain can serve to cool the body and sooth the muscles during a run or ride as ‘the burn’ intensifies. Reflective clothing and lights make outdoor activity in dark weather much safer and accessible. Through modern science and a deeper understanding of nutrition we can supplement the body with what it needs to remain alert and active despite the evolutionary wants to ‘hibernate’.

In truth though, remaining active during the winter can still be a difficult task for many but there are a number of things that can be done to mitigate this. Changing your training with the season could be one such measure. Moving your training into an indoor setting perhaps to focus on a different aspect of overall fitness, strength/power perhaps? Making greater use of a treadmill or exercise bike to offset the increased chance of your workout being ‘rained off’? Or altering the time of day you access your workout to make use of the daylight hours?

Learning to work with the seasons and not against them is key to creating a solid routine that encompasses different forms of training and plays to the pros and cons that each distinct portion of the year is sure to bring. As with anything fitness related, the plan will succeed or fail based on the planning and preparations made as well as the consistency with which they are executed.

Do You Suffer With S.A.D?

Sun, 09 Oct 2022 08:30:00 GMT

Do You Suffer With S.A.D?

With the approach of winter also come the dark, short days and long, cold nights. For many, this can lead to a general feeling of glum, and for good reason as it’s not only the thought of the shorter days that brings us down, but rather the shorter days themselves that have an affect on a physical level.

What is SAD?

SAD or rather seasonal affective disorder is a type of depression that comes and goes in a seasonal pattern often presenting itself through the winter months and improving through the summer ones. For this reason it is often tied to a lack of exposure to sunlight during the darker autumn and winter months.

The prevalent theory is that this lack of sunlight may affect the way in which a portion of our brain works (the hypothalamus) which in turn may affect the:

· Production of melatonin – melatonin is a hormone that makes you feel sleepy, in people with SAD, the body may produce it in higher than normal levels

· Production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression

· Body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD

Can exercise help?

Exercise, among other things such as spending more time outdoors, eating a balanced, nutritious and varied diet, supplementation of certain vitamins and talking therapies, can certainly help to alleviate the symptoms of SAD.

Exercise is not only great for our physical health but also for our mental health too, regular exercise causes chemical changes in the brain which actively change our mood. Additionally, exercise is a great way to boost self-esteem which is often low in individuals suffering with depression. Using exercise to set and achieve targets can be a great way to improve our sense of self-worth and often gives a much needed sense of purpose.

What type of exercise is best?

Any exercise that you enjoy is usually best. Don’t feel that you need to spend all of your free time in the gym to reap these rewards, in fact, exercise that can be done outdoors, in day light ideally, would be much more fitting. Activities such as cycling, running or walking are easily accessible, easy to make into social events and often allow us to stay mindful on the present task. Gym workouts however can be more diverse, easy to track and progress and don’t leave you at the mercy of the elements.

Conclusion

There’s a wealth of knowledge and a wide general understanding of how regular physical exercise is important for our bodies but we are only just starting to scratch the surface with how important it is for our minds. It is likely to be no coincidence that mental health problems are rising in correlation with obesity and non-communicable diseases such as heart disease and strokes. With exercise it’s possible to build a bullet proof body capable of withstanding the stressors of life, it turns out it’s also a great way to fortify the mind and increase its capacity for coping and resilience.

Training Splits | Pros & Cons

Tue, 04 Oct 2022 08:22:02 GMT

Training Splits | Pros & Cons

Referring to exercise as training implies there is more at play than simply moving for the sake of moving. Activity wins out over inactivity one hundred percent of the time but when we begin to implement specific movements in order to bring about specific adaptations then we have gone above simple exercise and ventured into the realm of training.

Consistency is the key to success or in this case progression. A single workout or training session on its own won’t suffice and nor will sporadic sessions that don’t adhere to any of the core principles of sports science. For biological adaptations to take place certain conditions and thresholds have to be met, put simply we have to place the body under occasional recurrent stress and then allow an adequate amount of rest time before REPEATING with the goal each time to build upon one or more elements from that previous session.

It’s common and often good practice for individuals to use workout splits to organise their sessions through the week. This refers to the way the body is ‘split down’ and trained and these splits or combinations each carry pros and cons. There is rarely a one size fits all approach and that is certainly the case here.

Some common split routines include but are not limited to:

Full body:

Fairly self-explanatory, the goal of each session is to include all the major muscle groups of the body and work them as a unit.

Pros – Works well for those that are on limited time and allows high frequency weekly stimulation of muscles for example just two sessions per week ensures muscle groups are worked twice a week which is often touted as optimum for hypertrophy or strength.

Cons – Low volume per muscle group during workouts due to the sheer number of muscle groups included may not be optimum in inducing metabolic stress induced hypertrophy. Again with the sheer number of body parts needing attention workout variety will likely be hindered meaning certain angles of work may be missed.

Upper/Lower:

Workouts are often alternated upper body (above waist) and lower body (below waist) and typically done 2-4 x per week.

Pros - Ensures the two halves of the body are worked equally and also allows each body part to be targeted twice per week (if following an upper/lower/upper/lower structure). This approach also allows each half of the body to be well rested between sessions.

Cons – Beginners may find two lower body only sessions a week difficult to adequately recover from where as advanced lifters may struggle to fit enough variety into a session dedicated to the upper body with smaller targeted exercises for the arms or deltoids being shunned for larger compound lifts.

Push/Pull or Push/Pull/Legs:

Focusing on push and pull movements separately is a great way to ensure the front and back portions of the body are worked equally. Typically one or two sessions per week are dedicated to ‘push’ and two others to ‘pull’ for a 4 day split. Another popular option is to perform push/pull/legs either once each per week or twice over for a 6 day split.

Pros- An equal amount of pull volume is an excellent way to starve off any postural problems that may arise from over focusing on pushing based exercises. Novices may appreciate splitting lower body work into the push and pull workouts and including quad based movements with push and hamstring dominant exercises with pull. Even advanced lifters may find a benefit in this more specific approach to lower body training.

Cons- Although the upper body work is split across the front and back portions the joints are shared in both. This could lead to over use issues such as tendentious in the elbows, shoulders or wrists. In order to work each muscle group twice in a week six workouts would be required if following a push/pull/legs approach, this may be too much volume for many.

Body part split:

Often referred to as the ‘bro split’ due to its popularisation by bodybuilders this approach involves dedicating each workout to just one or two specific muscle groups.

Pros – Deep diving into specific muscle groups allows for a wide range of variety and diversity within sessions. For bodybuilders in particular this split allows extra focus on areas that are deemed to be lagging. For advanced lifters one intense workout per muscle group per week may be enough volume to facilitate progress.

Cons – Generally speaking, for anyone who isn’t an advanced lifter or athlete, targeting each muscle group twice within the week is deemed optimum and this split makes that outcome difficult to achieve.

It’s important to remember that while sticking to a chosen split is vital in order to see results, this is not a lifelong commitment. Outlined above are just a small number of popular training splits but there are many more out there. Different splits are likely to suit different people. The right split is the one that delivers the user the results they set out to achieve and this is often the one that they feel most inclined to adhere to.

Menopause | The Effects on Exercise and Fitness

Tue, 30 Aug 2022 09:33:00 GMT

Menopause | The Effects on Exercise and Fitness

The menopause is a natural stage in life when your periods stop. People who experience the menopause usually reach it between the ages of 40 and 60 however you may start to experience symptoms years before it happens, as your hormone levels start to change.

We know that hormones can play a huge part when it comes to our overall health and well-being so it stands to reason that the menopause would have an effect on your exercise and fitness. These effects can be physically induced or mentally induced and may vary from person to person.

Estrogen affects a multitude of bodily systems and organs, including the urinary tract, heart and blood vessels, bones, brain, hair, mucus membranes, and the largest organ of the body, the skin. Considering this, when estrogen levels start to decline, it’s inevitable that effects will be felt. The variety and magnitude of these effects differs from individual to individual but commonly includes;

· Hot flushes

· Palpitations

· Muscle, joint and head aches

· Weight gain and a change in body shape

· Changes in skin condition (dry, itchy)

Exercise can be affected in two ways; through the willingness to exercise due to the uncomfortable feeling of hot flushes and disputed sleep or through the physical symptoms such as joint pain. Exercise however forms a vital part of the coping strategy and can aid in offsetting many of the common symptoms.

While many of the common symptoms above are temporary and don’t necessarily have a profound negative impact on long-term health, there is an increased risk among post-menopausal women of developing osteoporosis. This is due to a significant increase in the loss of bone density during and immediately following the menopause itself. Osteoporosis can go unnoticed until a weakened bone is fractured or broken. Losing bone mass is a natural part of aging but can be slowed and delayed in a number of ways that include medications, supplements, hormone therapy’s and exercise.

Weight bearing exercises in particular are vitally important for a multitude of reasons but their ability to help maintain lean muscle mass and improve bone density is the reason why they should feature in an individual’s plan to tackle issues brought about by the menopause. This can include exercising with weights in the form of machines or free weights or by performing exercises with your own body weight such as squats, lunges and press ups.

Navigating the menopause may not only be a physically turbulent ordeal but can also be mentally challenging also. Increased levels of anxiety, brain fog and low mood are commonly reported and these can factor heavily in how motivated you may feel to exercise and take care of your physical wellbeing. In this situation it’s important to understand that this is usually a perpetual issue and neglecting the physical will often cause further detriment to the mental.

Maintaining a clear understanding that exercise and good physical health will in turn improve the mental portion while also bringing all of the other positive adaptations as well is key to overcoming this hurdle and in turn using exercise and fitness as a powerful weapon against the negative effects of the menopause.

Insulin Is Impacting Your Ability To Burn Fat

Sun, 21 Aug 2022 06:30:00 GMT

Insulin Is Impacting Your Ability To Burn Fat

Insulin is a powerful hormone and plays a key role in many functions within the body. Problems with this hormone however are linked to many common illnesses so it pays to have a deeper understanding around what we can do to manage the risks.

Insulin sensitivity and insulin resistance are basically two sides of the same coin. If you are insulin sensitive you have a low resistance to insulin, however if you are insulin resistant you have a low sensitivity to insulin. Typically speaking it’s beneficial to be insulin sensitive and being insulin resistant can lead to a host of health problems.

Insulin is a hormone secreted by the pancreas. Its primary role is to regulate the nutrients in the bloodstream. Typically after the consumption of food, the amount of blood sugar in the bloodstream increases. Sensing this, the pancreas releases insulin which instructs the cells to absorb the sugar in the blood and reduces the levels. In an individual that has a high sensitivity to insulin, this process will occur quickly and the cells will efficiently absorb and lower the blood sugar levels without incident. If the adverse is true and the individual is insulin resistant, the cells won’t respond as well to the release of insulin and won’t efficiently lower the amount of sugar circulating in the blood. High blood sugar levels for prolonged periods of time can have extremely toxic effects therefore in this scenario the pancreas will produce more and more insulin. Over time the pancreas may become damaged leading to an inability to produce the required amount of insulin. This is ultimately what can lead to a diagnosis of type 2 diabetes. Additionally, while insulin is present for extended periods it becomes incredibly difficult to metabolise fat. This can become a vicious cycle as higher levels of body fat can contribute to insulin resistance.

Many factors can contribute to insulin resistance. Chief among them appears to be a higher level of fat in the bloodstream. This can be caused by having a high level of body fat. Over consumption, obesity, and higher levels of visceral fat around the organs are all key contributors to a higher level of fatty acids entering the blood and in turn causing an individual to become increasingly more resistant to insulin. Being overweight however is not the only concern when it comes to developing resistance or type 2 diabetes as diets high in added sugar also show to be responsible for increasing insulin resistance.

Physical activity aids in increasing insulin sensitivity therefore inactivity or a general lack of movement is also strongly linked to many cases of insulin resistance and ultimately type 2 diabetes.

Having a high resistance to insulin is often the hallmark for many other illnesses’ that carry a serious risk to an individual’s health. Heart disease is the leading cause of death worldwide and insulin resistance is a major contributor. The same can said for non-alcoholic fatty liver disease, polycystic ovarian syndrome (PCOS), Alzheimer’s disease, and cancer. Thankfully it is fairly easy to reduce insulin resistance and in many cases reverse it altogether by incorporating some simple lifestyle changes. These include;

· Exercise. Physical activity may be the single easiest way to improve insulin sensitivity. Its effects are almost immediate

· Lose excess body fat. Best achieved through a combination of healthy eating habits and exercise

· Stop smoking. Tobacco smoking can cause insulin resistance

· Reduce sugar intake. Reduce your intake of added sugars

· Sleep. Some evidence suggests that poor sleep causes insulin resistance, so improving sleep quality should help

· Maintain a balanced diet comprised mainly of whole, unprocessed foods

Beyond reducing insulin resistance and in turn improving sensitivity many of the habits above also happen to be associated with good health, a long life, and protection against many diseases.

How Does Medication Affect Fat Loss

Mon, 15 Aug 2022 06:23:31 GMT

How Does Medication Affect Fat Loss

In many ways modern medicine is nothing short of miraculous and plays a large role in why life expectancy has risen significantly over the last century. Ailments that would previously have been fatal can often now be cured or at least managed with relatively simple medication in the form of a tablet, cream, capsule or patch and widespread immunization programs have served to eradicate some illness’ all together.

Unfortunately though and as with many things in life, this can come with a cost attached and that’s often in the form of side effects.

The side effects of medication can be varied and range from mild to severe and are often well documented with the risks made clear to the user. A side effect that many are relatively unaware of however comes in the form of weight gain or even a hampered ability to metabolise fat.

Chief among the culprits that may carry this potential side effect is any medication or drug that is steroid based or has the potential to affect the endocrine system (hormones). This can include birth control.

Medication can affect the body’s metabolism, its hydration and electrolyte balance and change the way it processes or stores carbohydrates, lipids and amino acids sometimes even shifting the location of where fat or water is stored or retained with some steroid medication causing fat or water to accumulate in the face, hands and feet. They can also affect insulin sensitivity making cells more resistant to insulin hindering the way the body metabolises fat.

Some medication may also hamper our ability to lose weight by indirectly affecting how we feel. Changes to our appetite or mood can have a huge impact on how likely we are to exercise and control our diet accordingly and may hinder or stall our efforts all together. Relatively safe and simple medication has the potential to upset the stomach with ulcers being a potential side effect of ibuprofen among other anti-inflammatory drugs.

As stated initially the overwhelming opinion is that the advancement and accessibility of medicine has had an incredibly positive impact on the health and well-being of our species but as with many things in life there is a cautionary tale to tell. The longer we are exposed and the higher the dosage of any given medicine or drug, typically the more likely we are to incur side effects which can include a hampered ability to maintain bodyweight through conventional means such as diet and exercise. Recognition of this potential link is vital in managing expectations around why efforts may be falling short if medication is being used. In many circumstances ceasing the use of medication will not be a viable option but in some cases there may be an alternative route with a lower chance of potential side effects.

If long term health and well-being are a key component of your life then it’s important to note that fat loss/weight loss is just a small portion of the extensive list of positive adaptations that can come from regular exercise and a balanced diet so even if the use of long term medication is unavoidable in your current situation and you suspect that this may be hindering your progress with weight loss rest assured that many other positive adaptations are undoubtedly taking place.

Personal Training | From Consultation To Beyond

Sat, 16 Jul 2022 08:59:27 GMT

Personal Training | From Consultation To Beyond

What does the term “Personal Training” mean to you? What are the main roles of a personal trainer and how does one go about assigning programs and structuring sessions to ensure a client makes progress and is kept on track?

Our process begins with a consultation. This is a chance for both parties to sit down and discuss the wants and needs of the client and an opportunity for the trainer to explain their services and what the clients journey will look like. The consultation should never feel like a sales pitch. If it does, we recommend you leave. In truth though, this needn’t be a ‘hard sell’ of any sort as encouraging and educating someone on how best to improve their well-being is not something that should take any form of peddling or deception. This is more of an opportunity for a good trainer to put forward their passion and enthusiasm for this lifestyle and to inform the potential client on how they would go about overcoming their issues as a team.

A key part of the consultation is in the goal setting stage, when a client lists their reasons for seeking a trainers help and articulates what they hope to achieve. This is where the term “personal” starts to become key. A trainer will be aware of the principle of individual differences, a principle of sports science that dictates that as we are all individuals there is no 'one size fits all' approach to how we facilitate progress. Using the acronym SMART (Specific, Measurable, Achievable, Realistic & Time-bound) draft of goals can be discussed and a general plan of what a program may look like starts to be formed.

Following the consultation, and assuming the client chooses to enlist the services of the trainer, now begins the task of piecing together a program for the client to adhere to, this may involve making lifestyle changes beyond just partaking in regular exercise, for instance a trainer may be able to give tips on nutrition, sleep routine and stress management which will all be vital in facilitating progress. Initially, it is a trainer’s job to assess where the client is currently at in regards to their level of physical fitness and existing dietary habits. This is ordinarily determined through a number of initial sessions that may follow a loose plan but of which the primary goal is to set benchmarks and asses physical attributes such as coordination, balance and strength. It’s also common practice to ask for a nutrition log to be kept without changing too much from what would be an ordinary intake. This gives a great insight into where any roadblocks may be likely to occur.

Rapport and trust are vital components of this relationship moving forwards. Exercise as at times difficult and requires high levels of dedication and motivation in order to achieve goals. A client must at all time trust that the trainer has their best interest at heart and is fully committed and dedicated to their cause. Equally a trainer’s job is made much more enjoyable when this is reciprocated and there is an exchange of enthusiasm and interest that isn’t purely one sided. Beyond simply instructing a good trainer will educate an individual on why they have set a particular task and how it ties in with what is trying to be achieved long term. This is one of the many ways that adherence can be enhanced as it is generally easier to complete a difficult task when we understand the benefits associated.

During any program, a difficult balancing act is always taking place between repetition and variety. In exercise, consistency is the friend of progression, but repeating the same movement can lead to a program becoming stale and repetitive. Therefore the task is to introduce variety in the form of different variations of core movements and to use a diverse knowledge of training principles and styles to ensure repetition and variety are balanced throughout. This is one of the many problems people face when training alone and one of the main reasons interest starts to wain after an initial period of enthusiasm.

In any role that provides a service, customer or client satisfaction is high on the list of priorities, none more so than in personal training. Helping a client achieve their goals is not only intrinsically rewarding for a trainer but is a sure fire way to secure retention and new business in the form of family, friends or colleagues.

Despite the aforementioned principle of individual differences, a large percentage of clients will ultimately be striving to achieve the same end goal, which is to make health and fitness a long term priority in whatever form they choose. For some this may mean continuing to use a personal trainer long term for accountability and motivation and for others it may mean taking all the information and wisdom that was imparted and using it to devise their own successful program. In either instance the use of a good trainer or coach will no doubt be of a huge benefit to an individual’s health and well-being. Remember, even top athletes have coaches.

If you're ready to make the first step, you can contact us to schedule you're care call today.

Cardio vs Weights For Fat Loss; Which Is Best?

Mon, 13 Jun 2022 19:45:55 GMT

Cardio vs Weights For Fat Loss; Which Is Best?

Cardio, or cardio vascular training and weight lifting also known as resistance training are the two most popular forms of workouts that people partake in, however when losing fat is the primary goal it can be hard to know which approach is a better use of your time.

In general, you’ll often burn more calories during a bout of cardio vascular training than you will during a weight lifting session of equal length; however this is only the tip of the iceberg.

This one dimensional thought coupled with the unfortunate consensus of each of the disciplines being gender specific (weights for men, cardio for women) led to a general misconception that resistance training equalled muscle and strength gains ONLY and cardio was the lone way to lose fat. This misconception is thankfully shifting but is still prevalent and forms part of the reason many people take up jogging as a new year’s resolution after the festivities to use an example.

In actual fact both forms of training yield very different results beyond those that are perceived and these benefits often cross over into each realm of physical fitness and wellbeing.

Beyond burning calories cardio training is important for maintaining and improving the health of the heart and lungs. Within this category are countless forms such as walking, running, cycling, swimming and rowing among others, each bringing diverse levels of conditioning and additional benefits such as improving balance, coordination or posture. Taking traditional cardio up a level and performing bouts of HIIT (High Intensity Interval Training) is a way of taking calorie burning to a higher level. Typically this form of cardio training involves performing very intense bursts of exercise such as sprinting then resting for a brief period before repeating for multiple rounds. This form of training burns the most amounts of calories in the shortest amount of time.

While true that lifting weights generally burns less calories than an equal length workout comprised of cardio training, there are numerous other benefits that should make an individual who’s goal it is to lose fat consider lifting a dumbbell or two. Resistance based training has the greatest overall influence on maintaining and building lean muscle tissue. This tissue, unlike other tissue in the body like adipose (fat) is metabolically active meaning it requires energy to maintain and repair. Increasing the amount of lean mass that an individual has is an effective way of increasing their metabolism influencing the amount of calories they burn at rest. This can be a powerful tool when the aim is to lose fat. Furthermore, a higher metabolic stress is placed upon the body in the period of time after a resistance based workout due to the bodies need to use energy in the repair and recovery phase that follows.

In truth, when it comes to fat loss, maintaining a caloric deficit is key. This is best when done through diet first and foremost but exercise in any form can have a sizeable impact. To allow one particular form of exercise to dominate your program will omit the potential benefits of the other. Cardiovascular health is best achieved through cardio based workouts and these burn the most amounts of calories when pitted against resistance training, however weight lifting is the best way of improving body composition and lean muscle mass is a vital component of not only overall health but in particular metabolic health. Beyond very specific training requirements most individuals will benefit greatly from incorporating both forms of exercise into their training plan. To maximise fat loss, a consistent mix of progressive exercise, a controlled diet, ideally kept to a caloric deficit and a good sleep routine are the key ingredients and will dictate how successful you are in this endeavour.

Sarah's Birthday Bash

Wed, 08 Jun 2022 10:02:30 GMT

Sarah's Birthday Bash | 9 June 2022

Come join us for a dance throw back to the 90’s / 00’s and celebrate Sarah’s Bday. Glow Sticks and Bands, Neon Face paint. Let's Rave.... ��

Capacity = 12 so first come first serve. Book in early to avoid disappointment

https://www.thefitnesssuiteelland.co.uk/make-a-booking

The Benefits Of Deliberate Cold Exposure

Mon, 30 May 2022 08:09:37 GMT

The Benefits Of Deliberate Cold Exposure

Deliberate exposure to cold is nothing new within the realms of performance sports and has been harnessed routinely by coaches and athletes alike for its perceived improvements in recovery and performance. More recently however, a growing number of people have started to ponder how deliberate exposure to cold could aid their physical and mental state and thankfully recent research has started to explore this protocol in greater detail.

Exposing one’s self to cold can obviously be done in many different ways, however the most popular and accessible means include cold water exposure in the form of submergence, think ice bath, or through the use of a shower which many people have access to at home. Most if not all of the research uses submergence as the method as the variables are much easier to control, we can however conclude that some of the benefits discussed can be accessed via showering at low temperatures.

It’s important to note at this point that the ‘ideal’ cold is a temperature that initially feels uncomfortable and of which you want to move out of or away from but can expose yourself to without ill effect or injury.

When exploring the potential benefits of this exposure, we can divide the discussion into two parts, the changes that occur on a physiological level and those that occur on a psychological level.

The Psychological

Many practitioners of cold exposure do so in order to build mental resilience. This is defined by an individual’s ability to cope with difficult events and situations, or to improve their mood and or energy levels. Cold exposure is a stressor, however not all stressors are equal. In short eustress is a positive stress and with it brings positive adaptations and distress is the negative kind of stress we often associate with the word. Exposure to cold temperatures is a form of eustress and with it brings positive adaptations when used as a protocol. Using resilience and grit to endure a length of time submerged in cold water for example is often way outside of many peoples comfort zone, however doing so usually brings a sense of empowerment and positive changes in mood and energy levels due to chemical changes in the brain involving spikes in adrenaline and dopamine. One of the initial barriers and perhaps the most important to overcome is the actual act of entering the cold environment. This usually triggers a battle of fight or flight where to fight is to enter the environment and endure and flight is the act of putting the exposure off or abandoning it entirely. If fight is chosen and this initial barrier is overcome, an individual has gone a long way in overwriting their primal preference for comfort and safety. This act alone can aid in an individual’s ability to overcome self-doubt and step out of comfort zones in other aspects of life. When in the cold environment you will likely face a mental challenge to get comfortable in an otherwise uncomfortable surrounding. This often incorporates deep breathing to calm and focus the mind and relax the body. This is a transferrable skill that can be used to avoid panic when under pressure in other situations. The cold will no doubt help to focus the mind on the present and brings a very immediate necessity to in some way overcome the challenge.

The Physiological

Beyond matters of mental resilience, cold exposure is used extensively for its physical benefits which include an increased rate of recovery, heightened metabolism and increased fat loss. Cold exposure serves to decrease inflammation via releasing norepinephrine, a neurotransmitter. Reducing inflammation serves to allow the body to recover faster from bouts of physical activity such as exercise and in turn can reduce the amount of time needed between these bouts, allowing more work to be done in a given amount of time therefore leading to greater adaptations. Reducing inflammation also has positive benefits outside of the realm of exercise as inflammation is linked to many common illnesses and injuries. Cold temperatures may also be used to increase metabolism through a change in fat cells. When exposed to cold, white fat cells can become beige cells which take on the characteristics of brown fat cells in that they are metabolically active. Containing mitochondria, these darker cells burn energy in order to generate heat, this in turn positively correlates with an increased metabolism. From a body composition perspective, a larger amount of brown fat or beige fat is a positive thing and cold exposure is the quickest way to achieve this.

Finally, cold exposure doesn’t have to be an ordeal; however it is important to align the protocol accordingly based on what results you wish to gain. Fairly reasonable temperatures have health benefits on the human body and the more you expose yourself to cold, the less uncomfortable the cold will feel. As with any change, the best approach is to start small and build up, be that in regards to time exposed, temperature or both as well as the method used.

Next time you shower, consider turning the temperature down. Just don’t expect it to be comfortable the first time around.

TFS Social Run | Greenhead Park | 29-05--22

Thu, 26 May 2022 08:02:03 GMT

TFS Social Run | Greenhead Park | 29-05--22

This will be a choice of 2 distances:

3km

5km

We will be meeting at the East side by the glass house cafe at 10.45am. This is a social run and not a sprint, therefore a nice easy steady state pace. Those wishing to run 3km will complete two circuits of the boundary and those wishing to run 5km will complete 3. We can all grab a coffee afterwards at the cafe ��‍♀️��‍♂️

Does Your Blood Hold The Answers?

Tue, 17 May 2022 07:36:47 GMT

Routine Blood Work | Measuring Your Bio Markers

There is not currently and likely never will be a single, sure fire way to optimise our health. This is because each and every individual is unique on almost every level and therefore will respond differently to a particular diet, exercise plan or daily routine. In exercise science this is known as the principle of individual differences.

It is however universally agreed that everyone should aim to incorporate some form of regular exercise, drink a sufficient amount of water, and maintain a diet that is low in processed and refined foods while also aspiring to get consistent, adequate sleep. These “pillars” of good health can be further bolstered by ensuring the activity we do is varied and progressive and that the food we consume contains a variety of nutrients in addition to making sure that the total calories taken in doesn’t routinely exceed our energy expenditure.

The burning question however is what optimum means? Is optimum comparable across individuals and how do we measure optimal? How do we know when we’re in the ‘green zone’ so to speak? We’ve all likely had days where we feel ‘good’. We’ve slept well, exercised, limited our stress and drank plenty of water, we wake without effort and feel refreshed, ready to take on the day. Is this optimum? If so, how do we achieve this when the cards aren’t stacked in our favour, when work is particularly stressful or when we’ve had a rough night’s sleep?

Thankfully the body is smart and resilient. We have evolutionary systems that help us survive periods of famine and hardship. Certain vitamins and minerals can often be stored and released when needed and the body has an ingenious but often undesirable way of storing energy in adipose tissue. However today, many of us are fortunate to be facing little in the way of true hardship, on top of this, modern science now allows us to look deeper into our state of general health than ever before but many aren’t aware of the potential benefits of deep diving into our physical well-being.

Regular blood testing is one of the most important ways to keep track of your overall physical health. Getting tested at routine intervals can allow you to see the way your body changes over time and empower you to make informed decisions about your health. These may include dietary or lifestyle changes such as supplementation or exploring new forms of exercise.

Checking vital bio markers such as vitamin levels and hormone baselines can give a key insight into whether an individual’s well-being can be further optimised, however for many this level of scrutiny is often reserved for when medical intervention is required i.e. during a bout of illness or during pregnancy. Because of this, it’s safe to say there is a large amount of the population walking around with no knowledge of where these biomarkers lie in relation to what would be optimum. An example of this is found in the estimation that 1 in 5 of the UK population has a vitamin D deficiency, which can manifest itself as fatigue, joint and muscle pain and weakness as well as low mood and even depression. This is often an easy fix involving regular supplementation but without the definitive proof that a blood test would provide, there is little in the way of a call to action, so many people just accept this state of being as ‘normal’.

Thankfully, it is becoming increasingly easier to access private services that make bloodwork accessible to the general population. Often as simple as using a finger prick kit to fill a vial with a small amount of blood that is posted to a lab for analysis, with results being returned within the week. This process becoming more accessible and known of is the first step in moving towards a society in which a wider array of people beyond top athletes or the chronically ill having an insight into their individual needs and possessing the ability to optimise their own wellbeing and in many ways improve their health for the better.

Long Covid | The Road to Recovery and Exercise

Tue, 12 Apr 2022 13:36:41 GMT

Long Covid | The Road to Recovery and Exercise

With the rapid return of what many would consider ‘normal’ life, you’d be forgiven for thinking that the pandemic had well and truly passed. Thanks in part to the vaccination roll out, a seemingly milder dominant variant and a build-up of natural immunity we can now consider the prospect of living with the virus as we do with many other seasonal illness’ that sweep through the population each year. Still, many will argue that this approach could have been taken from the beginning, yet others stand firmly by the strict measures that were taken to curb the spread. Among many of the considerations that were taken when considering the best course of action throughout was the uncertainty of just how each person would be affected both during and after infection.

Coined ‘long Covid’ it’s estimated that 1 in 5 people who were infected carry some sort of symptom beyond a period of 4 weeks, with many still reporting to have some issue that wasn’t present before infection even years later.

As Covid-19 is a relatively new virus, research around its effects in the long term are still in their infancy, however thanks in part to its unfortunate spread to nearly every populated country in the world, there is a wide range of cases to study.

The vast majority of reported long Covid symptoms include fatigue, breathlessness, headaches, changes to taste and smell and a persisting cough or sore throat. There is also an emergence of evidence that some individuals post infection report a change to their mood and outlook with some describing symptoms that are often linked with depression.

Unfortunately there is no specific, agreed upon treatment for long Covid but fortunately many are reporting that they are able to alleviate their symptoms through a range of sources such as online help, peer support, complementary therapies and formal health care as well as by changing their diet and activity for the better. It may be that in taking a larger and more varied amount of nutrients, gives the body the resources it needs to help repair and recover from the illness at an increased rate. Additional to this exercise that serves to improve the cardiovascular system may be beneficial in aiding recovery and alleviating symptoms such as fatigue and breathlessness.

As with most things, prevention is often better than the cure. It should perhaps be better reported that obesity and metabolic syndrome (diabetes, high blood pressure and obesity), seem to be major multipliers in how severe a person’s symptoms of Covid will be. When we consider that there is growing evidence to suggest that the more severe a person’s symptoms are during infection, the higher the likelihood is that they will suffer with some form of long Covid, it stands to reason that improving our activity and nutritional habits to become a healthier and fitter version of ourselves is a great way to protect ourselves from the increased risk of long Covid.

Spring Is Here | Seasonal Training

Wed, 06 Apr 2022 10:00:34 GMT

Spring Is Here.... Seasonal Training

The season of spring is the season of renewal. As the clocks change our thoughts turn to long sunny days spent outdoors. For many, this signals the beginning of the outdoor training season. Of course among the hard-core crowd this season never really ends but for the fair weather warriors the thought of taking their activity outdoors during the cold, dark winter months just isn’t on the agenda. If winter is the season of the turbo-trainer, the treadmill and of the indoor gym work, then spring signals the start of the trail running, road racing and outdoor activity season.

Training in the great outdoors has many benefits, changing terrain offers up more of a diverse challenge than a predictable simulated surface, the sun’s rays provide nourishing vitamin D when absorbed by the skin, the fresh air is good for the lungs and the green scenery has numerous positive effects on mental health. We shouldn’t however feel guilty when forgoing outdoor training when the weather turns however. The convenience of indoor training means that we’re less likely to skip sessions due to adverse weather and can provide a safer alternative if you like to work out early or late when the sunlight is scarce. Additionally it’s often much easier to access a variety of kit in an indoor setting like a conventional gym meaning workouts can be more diverse.

In performance sports, athletes usually train in cycles, known as macro, meso and micro cycles. Each micro and meso cycle will lend itself to bringing a specific adaptation into the overall macrocycle that aims to peak conditioning and performance prior to an event or season.

Although the average person doesn’t need to dissect their training to this degree, we can take cues on how best to structure goals and targets to fit the seasons. A great example of this would be to set goals around building strength and power during the winter months. This would typically lend itself well to workouts being orientated indoors and allows us to align our energy intake with our natural want to overconsume calories during the winter months. Typically gaining strength involves increasing mass and workouts are often of an intense nature with added emphasis on working the entire body using large progressive compound movements, the recovery from which requires significant fuelling. This can then be opposed by introducing goals that are oriented around cardio fitness or body composition during the spring and aiming to peak for the summer, again capitalizing on the natural desire to consume lighter, fresher food such as salads and the ability to train outdoors in fair weather when the daylight is plentiful even before or after work.

The Rising Cost Of Living And It's Effect On Wellbeing

Tue, 22 Feb 2022 09:33:03 GMT

The Rising Cost Of Living And Its Effect On Wellbeing

It looks inevitable that the cost of living is set to increase exponentially. With rising energy bills, taxes and food prices pushing up the average family’s outgoings many will begin to feel the squeeze sooner or later, what effect is this likely to have on the average person’s overall wellbeing?

As expendable income decreases it’s unescapable that somethings will have to give to free up cash, more often than not we turn to what we consider luxuries which include gym memberships, healthy food items or personal care costs, but what if these instances of self-care are actually providing us with vital lifelines during hard times and what negative effects could we be opening ourselves up to by using these to “trim the fat”.

On the face of it, a gym membership may seem like the first thing to give up in the face of rising costs elsewhere, after all many people live by the motto “the world is my gym” and train anywhere. You can run on the roads, do workouts at home with minimal equipment and access lots of content via the internet for free however before you commit to cutting ties with your gym consider how all that went during the lockdowns, how the motivation waned after a few weeks and how the weather turned and made exercise outdoors unfeasible, consider how happy you were when the gyms finally reopened and you relished in the purpose built space that gave you motivation and an outlet for the stressors of work. By giving up your gym membership you may gain a little in the way of finance but lose so much more in the way of health, motivation and wellbeing.

It’s also long been the belief that healthy food costs more than unhealthy alternatives, so during times when our disposable income is squeezed, many may turn to their weekly food shop and attempt to bring the down the cost by forgoing the more pricey fresh produce in favour of processed meals and snacks. When we consider the ways in which a healthy balanced diet can affect our health and wellbeing this is destined to be a poor decision that fortunately can be mitigated with some foresight. Planning meals ahead of time and batch cooking can help to reduce food waste and costs. Purchasing fresh produce that is reduced to clear and keeping an eye out for special buys and deals goes a long way in making healthy alternatives the cheaper option also. When we consider what a critical role good nutrition plays in our wellbeing it becomes a much less obvious choice to forgo fresh produce for processed alternatives.

The selfless solution is to cut back on personal care costs, skip haircuts or nail appointments and go without these luxuries, but these decisions are often made without the consideration of how a little self-care can boost our mood, self-esteem and outlook, this in turn can improve our resilience during tough times and help see us through, again in this scenario it’s easy to think it’s a case of losing a little to gain a lot but the truth may often be the opposite.

Unfortunately for many, it isn’t going to just be a simple choice of what expenses can stay and what can go and of course if it’s a case of heating the home versus paying for a gym membership then there is only ever going to be one clear answer, however as the cost of living increases so does the reality that many are going to find themselves living to work rather than working to live and allowing themselves fewer and fewer instances of self-care, this in the long term can only be a detriment to the wellbeing and health of a large amount of the population.

The Scoop On Phthalates

Tue, 07 Dec 2021 09:39:11 GMT

What are Phthalates; They're hiding in your food and cosmetics...

Let’s talk about phthalates

Phthalates are a hot topic right now, and there's a lot of research into the devastation these tiny substances are having on our health. We've condensed this information in to a brief scoop to help you better understand what they are and why they exist.

What are phthalates?

Phthalates or plasticisers are a group of substances that are often added to a material to make it softer and more flexible, to increase its plasticity, to decrease its viscosity, or to decrease friction during its handling in manufacture. They can also serve other purposes, including as solvents in fragrances for personal care and cleaning products.

Phthalates are found in a large and varied number of consumer products and packaging and are a definite cause for concern due to their toxic nature and links to many serious health conditions.

Why should I worry about phthalates?

Phthalates could very well be present in the vinyl flooring you step onto each morning however your exposure to them in this scenario would be brief and indirect, however they are also likely to be present in many food packages and also fragranced personal care products and at the very least, these are going on, if not in, our bodies.

Phthalates entering our bodies through food is an issue that we need to address. The linked negative effects of this direct exposure range from endocrine disruption, damage to the reproductive system, reduced testosterone levels and altered thyroid production, some cancers, increased liver and kidney toxicity, asthma and neurodevelopmental effects in children.

How can I limit my exposure?

Avoiding soft plastic products and purchasing fragrance free cosmetics would be a good start as well as seeking out products that state ‘phthalate free’. Even though restrictions around phthalate use in manufacturing are ever tightening, products manufactured prior to any restrictions are still able to be sold, this could be particularly worrying when it comes to the 2 ^nd hand use of children’s toys which are often sold on or passed down. Swapping plastic children’s toys for wooden ones and plastic drinks bottle for metal alternatives would go a long way in limiting the regular direct exposure to potential phthalates.

Mental Health & Exercise

Mon, 29 Nov 2021 15:54:42 GMT

Mental Health & Exercise | A Personal Trainers Perspective

Exercise and mental health

Whether we like it or not, we all now know that we should, in some way, shape or form incorporate physical activity into our daily life.

Generally speaking, we’re all born the same, we are given this wondrous instrument that is the human body and it falls on us to look after it, to nurture it and provide it with nourishment and care during our life cycle. In return, if done right by, our body will reward us by warding off illness, staying strong and allowing us free movement and mobility long into old age.

It’s no secret that physical activity invigorates the body but what about the mind?

Thankfully, in recent years, we have seen a huge shift in people being conscious of their mental health. We know now that talking and sharing, practicing mindfulness, meditation, eating nutritious foods and keeping a check on our work/life balance can be great ways to improve our mental wellbeing; however, we also are now starting to understand just how closely our mental wellbeing is tied to our physical wellbeing and vice-versa.

Being physically active means sitting down less and moving our bodies more. Many people find that physical activity helps them maintain positive mental health, either on its own, or in combination with other methods.

Activity itself comes in many forms, from gym based activities to walking and running and not all forms of physical activity will suit everybody. It’s important not to view physical activity as something we ‘have to do’, ‘should do’ or ‘ought to do’ for our health, but as something that we do because we personally value its positive benefits to our overall wellbeing. Having an active hobby such as hiking or cycling can really help in enabling this view.

Some of the positive effects that exercise can have on our wellbeing include;

· Improving our mood - Physical activity has been shown to have a positive impact on our mood. With people generally feeling more content, more awake and calmer after being physically active compared to after periods of inactivity. Additionally many popular forms of exercise require us to be outside (running, hiking, cycling), this in turn enables us to breath in fresh air, take in mood boosting vitamin D from the sun and experience differing landscapes that may evoke positive feelings.

· Reducing our stress - When events occur that make us feel threatened or that upset our balance in some way, our body’s defences cut in and create a stress response. The most common physical signs of stress include sleeping problems, sweating, nausea and loss of appetite. Symptoms like these are triggered by a rush of stress hormones in our body – otherwise known as the ‘fight or flight’ response. Physical exercise can be very effective in relieving stress by bumping up the production of your brain's feel-good neurotransmitters, called endorphins.

· Improving our self-esteem - Self-esteem is how we feel about ourselves and how we perceive our self-worth. It is a key indicator of our mental wellbeing and our ability to cope with life stressors. Physical activity has been shown to have a positive influence on our self-esteem and self-worth, generally speaking when we feel good about ourselves we feel good full stop.

· Lessening the effects of depression and anxiety - Physical activity can be an alternative treatment for depression and can be used as a standalone treatment or in combination with medication and/or psychological therapy. It has few side effects and does not have the stigma that some people perceive to be attached to taking antidepressants or attending psychotherapy and counselling. Physical activity can reduce levels of anxiety. Physical activity is available to all, has few costs attached, and is an empowering approach that can support self-management.

Considering the above, it’s hard to form an argument against using exercise and physical activity as a weapon to combat the rising problem of poor wellbeing, both physical and mental. It is important however to consider that looking after our own mental wellbeing and the wellbeing of others around us can take many forms, exercise is vital no doubt but it’s also important to talk and listen, to nourish our bodies with nutrition, and to implement order to our often chaotic work/life balances.

The Appetite Hormones

Wed, 10 Nov 2021 13:27:36 GMT

Hunger Hormones and You...

When we think about hormones, we may picture testosterone or oestrogen, the (predominantly) male and female sex hormones that are largely responsible for many of the defining key characteristics between the sexes, among other things. We may also consider insulin, the ‘shuttle’ hormone that originates in the pancreas, and plays a vital role in how the body accesses its main energy source, glucose. Many of us have a base understanding of just how powerful hormones are, and how a slight imbalance can cause major changes in our physical and mental health.

Knowing this, it’s surprising that there is a general lack of awareness surrounding the two hormones that likely play a huge role in our appetite, essentially pulling the strings on how hungry or satiated we feel. These hormones are called Leptin and Ghrelin.

Leptin – is a hormone produced by the fat cells (adipose cells) and helps regulate energy balance (energy homeostasis - the coordinated regulation of energy intake vs energy expenditure) by curbing hunger when the body has an abundance of available energy.

Ghrelin – is a hormone produced within the cells of the stomach. Ghrelin too helps to regulate the energy balance within the body by increasing appetite and generating the feeling of hunger when the body’s energy stores are low.

Think of Leptin and Ghrelin as mediators of the body’s energy balance, one raising its voice over the other when energy stores are low and initiating the feeling of hunger (Ghrelin), the other doing the reverse when the opposite is true and the body has enough energy on tap to sustain its self (Leptin).

This energy balance plays the starring role in the management of body weight. In very simple terms, if the intake of energy outweighs the expenditure, body weight increases. If the expenditure of energy is greater than the intake, body weight decreases and if they are in balance, body weight remains the same.

It is understood, that in obesity, a decreased sensitivity to Leptin can occur, similar to insulin resistance, resulting in an inability to detect satiety despite high energy stores and rising levels of Leptin.

Knowing the key roles played by the two appetite hormones, it’s only sensible to want to know what we can do to directly ensure they remain balanced; the answer however is something you probably already know. It’s as simple as:

· Getting consistent quality sleep

· Managing stress levels

· Exercising regularly

· Maintaining a balanced whole food diet high in nutrition and staying optimally hydrated

These measures may seem like broad strokes but in truth, they are the simple solutions to many of the chronic health issues that are becoming increasingly more common and widespread. Simply put, the body will take care of the intricacies on the inside if given the adequate raw materials and nurturing that it requires.

Seasonal Affective Disorder (S.A.D)

Thu, 28 Oct 2021 16:40:21 GMT

Do you get SAD through winter?

Winter is coming, bringing with it the dark, short days and long, cold nights. For many, this can lead to a general feeling of glum, and for good reason. You see it’s not only the thought of the shorter days that brings us down, but rather the shorter days themselves affecting us on a physical level.

What is SAD?

SAD or rather seasonal affective disorder is a type of depression that comes and goes in a seasonal pattern often presenting itself through the winter months and improving through the summer ones. For this reason it is often tied to a lack of exposure to Vitamin D through sunlight during the darker autumn and winter months.

The prevalent theory is that this lack of Vitamin D and sunlight may affect the way in which a portion of our brain works (the hypothalamus) which in turn may affect the:

· Production of melatonin – melatonin is a hormone that makes you feel sleepy, in people with SAD, the body may produce it in higher than normal levels

· Production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression

Can exercise help?

Exercise, among other things such as spending more time outdoors, eating a balanced, nutritious and varied diet and talking therapies, can certainly help to alleviate the symptoms of SAD.

Exercise is not only great for our physical health but also for our mental health too, regular exercise causes chemical changes in the brain which actively change our mood. Additionally, exercise is a great way to boost our self-esteem which is often low in individuals suffering with depression. Using exercise to set and achieve targets can be a great way to improve our sense of self-worth and often gives a much needed sense of purpose.

What type of exercise is best?

Any exercise that you enjoy is usually best. Don’t feel that you need to spend all of your free time in the gym to reap these rewards, in fact, exercise that can be done outdoors, in day light ideally, would be much more fitting. Activities such as cycling, running or hiking are easily accessible, easy to make into social events and often allow us to stay mindful on the present task. Gym workouts however can be more diverse, easy to track and progress and don’t leave you at the mercy of the elements.

Our Own Keto Experiment

Tue, 15 Jun 2021 15:18:29 GMT

10 Things You Should Know When Going In To Keto (Part 1)

So there’s a huge buzz around the latest Keto diet. Tons of science to back it up and claims as far reaching as “It can reduce the risks of cancer, help cure diabetes and epilepsy” and what’s more; “you drop inches and dress sizes in the process”.

In the name of science, we decided to dive in and find out more about ketosis. Some of the scientific claims around the health benefits piqued our interest; and so we decided to dive in and try it out. Our goal is not fat loss in this experiment, rather to benefit from keto on a molecular level and reap the benefits of some of the health claims associated with becoming ‘fat adapted’.

So what is Keto and how does it work?

Well firstly, in order to understand the Keto diet we must first understand some of the scientific principles that underpin it. Your body derives a lot of its energy from the macro nutrients we provide it. Most people know these to be proteins, carbohydrates and fats….. but there is a fourth…… ketones. Ketones are produced by the body when our glycogen stores are minimal to non-existent. They travel to the muscle and are converted into energy. The premise of the Keto diet is to reduce your carb intake to a level where the body must adapt to producing ketones in order to continue to provide you with energy. As a result, you become very adapted to burning fat instead of carbohydrates as energy.

In the last four or five years celebrities have been singing the praises of their achievements on the keto diet but here at The Fitness Suite we wanted to delve deeper into the world of ketosis and outline some of the stages you might expect when undergoing such a dramatic dietary change.

Step 1

You’ll enter Ketosis quickly.

The goal of Ketosis is to eat a diet of under 30g carbs. Using a food tracker we set ours to 5% carbs (23g) 30% Protein (139g) and 65% fats (134g) on a 1900 calorie diet.

Most research including our own anecdotal study, shows people enter ketosis in anywhere from 24-48 hours. This can depend largely on your carb intake. A lot of people have the misconception that it’s a diet that simply reduces starchy carbs and sugar however there are carbohydrates in a lot of vegetables and fruits and so you must fore-go beans, grains, carrots, onion, apple to name just a few. It isn’t easy not to surpass the daily limit of 30g carbs, for example a cup of blueberries contains 20grams of carbs. Without a food tracker we can see this being very difficult as you must log every baby tomato that passes your lips.

Step 2

You’ll feel like dog crud at the start

For all the YouTube videos out there telling you about this elusive rocket fuel like energy at the other side when your body has become fat adapted, you may not be aware of what lies at the beginning of your journey…. The keto flu.

From our experience, this is less of a flu, but more of a lethargy that includes headaches, fatigue, an insatiable thirst, and general brain fog. Your body prefers to source its energy from carbs, therefore in its transition to becoming a super fat burner it cannot source the energy it needs as quickly. The research on how to pass this stage is somewhat divisive, with some on one side saying shock your body in to becoming adapted and the other side suggesting making smaller changes in your carb to fat intake until your body builds the system to handle it. Either way, expect this feeling to last 7-14 days. If it lasts any longer then you might need to make some subtle changes to your nutrition.

Step 3

Do I need the toilet or not?

A lot of people on western diets don’t eat enough fibre at the best of times; and that’s before you begin to cut out the fibre rich foods like beans, whole grains and certain vegetables. The diet requires you to opt for an intake higher in meat and fats, which don’t contain fibre, ultimately throwing your gut out of whack. Cutting down so drastically on dietary fibre can have a huge impact on your need to ‘go’. If you do get stopped up with constipation, research recommends increasing your consumption of high-fibre vegetables (like avocado, broccoli and greens), drinking more water and upping your activity level. Furthermore, our guts have spent years building an environment in which it is comfortable digesting the foods you eat. This includes gut bacteria. Keto upsets this balance and the gut must establish its new diet in the process. This can take some time to adjust so hang in there.

Step 4

You’ll have to adjust your workouts.

As we have already mentioned your body loves to run on carbs. It’s had years building up a system that delivers the right amount of sugar to the muscles when it’s needed. Depleting your body of these nutritional carbs, then draining the muscles of any stores, followed by high demands on said muscles leads to a very unique feeling. The only way we can describe it is; it feels like your running on the sludge at the bottom of an old fuel tank. In essence your body hasn’t adapted to using fats and ketones yet and therefore your workouts suffer. It is suggested to focus on keeping your heart rate in the cardiovascular zone and avoid doing anaerobic activities like heavy lifting for the first few weeks until your body has become better adapted at using fats for fuel. One study in the journal Metabolism (Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes; volume 81) concluded that after 12 weeks of keto adaptation, endurance athletes lost more weight and body fat compared to a high-carb group without impacting their performance. However, the study also found the athletes said their energy dropped for the first 7–10 days, and then their performance suffered for 4–6 weeks. It concludes that if you’re an athlete going keto, you should time it right and avoid starting the diet 4–6 weeks before an event.

Step 5

Hydration

You’ll need to constantly have access to a bottle of water. The thirst is insatiable. Since water and carbs are like hand in glove, you’ll notice straight away that you constantly feel thirsty. Similarly, you lose a lot of electrolytes at the start, so try to combat this with magnesium and supplemental electrolytes. Don’t be afraid to add more salt to your meals to help your body restock its water supplies.

Follow our blog for Part 2...

Suffering from back pain?

Sun, 21 Mar 2021 11:13:18 GMT

Exercise and improved posture

A desk job may be good for your bank account, but the chances are it's terrible for your posture.

If most of your day is spent sitting down, the chances are you are deve loping some poor postural habits. Combine this with the constant attention we give to our smartphones and tablets and your neck, shoulders and lower back are in for a rough time.

As a species, we are bi-pedal, meaning we walk upright, using our two legs to move around. For a large part of our evolutionary history, we would spend the majority of our day moving around in this manner, hunting and gathering, evading predators and catching prey, it's only during the last few decades that we have begun to spend large portions of our time sedentary, planted to chair and hunched over a screen.

Poor posture is not only unsightly, but also uncomfortable and often leaves us vulnerable to injuries with the neck, shoulders and back the most commonly affected areas.

Thankfully, simple, regular exercise can go a long way in preventing many of these issues and should without a doubt be a part of everyone's routine whether they are desk bound or not.

When choosing exercises to combat poor posture, we should look towards simple, functional exercise patterns that mimic the way the body might naturally move. Patterns such as running, jumping, pushing, pulling, reaching above the head etc as well as aiming to develop positive habits such as regular breaks to stand and stretch, setting daily step targets, reminders to move at set intervals or scheduling in occasional sports massages or spa days to relieve tension.

A s with many things in life, consistently is the key to success. One quick stretching session will not undo the damage 20 years of 9-5 desk work has done, however consistent, progressive work will go a long way in treating, improving and protecting your body from the ill effects of a sedentary profession.

The Fitness Suite Re-Opening Statement

websitebuilder@1and1.de — Thu, 25 Feb 2021 15:44:14 GMT

Government announcement | Tuesday 23rd Feb 2021 | Our Plans to REOPEN...

Yesterday the government announced the dates that we can structure our re-opening. I’m pleased to say that we will be looking to set up our outdoor private one to one tr aining area from the 29th of March and officially be back in doors from the 12th of April. We had great success with the gazebo and outdoor training last time and I can only imagine this time we will have an even better experience as we move closer in to spring.

The general consensus seems to be that this has been the hardest period of restrictions yet and we're inclined to agree. Hopefully this will now be a thing of the past as the vaccine continues to roll out offering more and more immunity. It has been a difficult year of highs and lows but we imagine and hope that in time we will be better for it, appreciating the little things in life, and stopping every now and then to talk a moment to reflect on the things that we are grateful for.

I do believe that the industry as a whole will be welcoming new faces, with new goals and a whole new consciousness around this vessel we call our bodies. So now I think is a good time as ever to start thinking about your goals…. 2021….. and what you would like to achieve here at The Fitness Suite.

I’d also once again like to take this time to thank you for your continued support. Through all of the anxiety and decision making as a business the one thing that has kept us motivated and optimistic is our clients, and the continued words of encouragement and support.

Finally, we have recently launched our new website. It would be fantastic to get some testimonials from everybody to display on the website to help others understand a-bit more about the suite and the team. If you could consider writing one we would be very grateful.

We look forward to seeing you soon.
Chris, Harry, Regan and Luke.

Physical and mental wellbeing in lockdown.

Tue, 02 Feb 2021 14:40:34 GMT

Physical and mental wellbeing in lockdown.

T he nation is back in lockdown. Lockdown number 3 to be exact. There’s a multitude of reasons why the third instalments in movie franchises often fail to deliver the same quality as their predecessors. The plot is tired and worn out, the audience has seen it all before, it’s lost its charm, essentially the novelty has worn off. This is what’s happening now, in this latest iteration of lockdown.

If there was to be any redeeming factors about the initial period of restrictions, it was that we were treading new ground, we were given an opportunity to slow things down, spend extra time with our families, learn to appreciate what we have close by and realise what really matters the most when we strip it all back; our health and the health of our loved ones.

Of course, the weather helped too.

However, the subsequent bouts of restrictions have felt different.

It is now more important than ever to do everything we can to boost our physical and mental health. The two are intrinsically linked, physical exercise can have a positive impact on our mental wellbeing and a positive mood and outlook can help us adhere to a schedule and get the most from our exercise. There is a problem though, gyms, leisure centres, sports halls and fitness studios are all closed under the latest mandate so we must turn to new, more inventive, yet often simple ways to get our fitness fix.

As with any fitness plan, the key is consistency and adherence. As ever, doing ‘something’ is going to be better than doing nothing. This could also be a great time to try something new. For instance, if your go to training is purely strength and conditioning, this could be a great time to incorporate a stretching and mobility program requiring little to no kit or an individual well versed in cardio training, could choose to try out a body weight or calisthenics program.

If possible, make appointments with yourself, essentially book yourself out for a block of time, perhaps at set times and on set days, this way, after a short period of time, this will become a habit. Don’t just leave exercise to chance, make the time and use it to decompress and unwind.

Despite the weather, try to get outside. We’re spending a lot of time at home, for some their house is not only a home, but also an office and a school. While training at home has its advantages, getting out and about where we can certainly help to boost our mood. A brisk walk, a cycle or a run are all great forms of exercise that do wonders for our cardiovascular system, release feel good hormones and give us a vital break from the monotony of staying indoors.

At the heart of everything is a global pandemic, a respiratory virus that attacks the lungs. Numerous studies have shown that excess weight, poor cardiovascular health and a weaker immune system can be compounding factors in how severe an individual may suffer if infected with Covid-19. Staying indoors and isolating from others is a sure-fire way of avoiding unnecessary risk however this can take a great toll on our mental wellbeing. It’s important that we maintain our physical fitness and do what we can to regularly boost our mood and keep our mental state positive.

Exercise and the immune system

Sat, 30 Jan 2021 14:17:10 GMT

Exercise and the immune system

It is known that if you exercise a lot you are bound to boost your immune system. As well as keeping fit and helping get your body into good shape, you are also helping to fight off harmful diseases and common colds.

When you exercise your heart becomes stronger and is able to pump sufficient blood around the body. The immune system is no different and can be boosted. This provides support to the cells in your body responsible for attacking bacteria. These cells work more slowly in people that do not exercise in comparison to those who exercise.

To improve your immune system does not mean that you have to be in great shape or a professional sports person. Going to the gym three times a week or even a walk or run is a perfect way to help build your immune system. Exercising reduces stress hormones, cold risks, gives you a faster immune response and can also improve immunity in aging adults.

So why does Exercise improve your immune system? No one can definitely say for sure but a few reasons are; Exercise increases your heart rate, this means that white blood cells and other components of the immune system circulate around your body faster. This may mean that it could decrease the time in which the body takes to react to potential infections. Exercise reduces stress and stress can prevent the immune system from working well. Also when you exercise your body temperature rises, many infectious diseases cannot handle a shift in even a few degrees, this explains why your body creates a fever to fight infection.

To conclude sufficient exercise with correct breaks will help us to be healthy. Trying to incorporate more exercise into your day will help strengthen your immune system over time.

Seasonal Behavouir & It's Effect On Your Health

Thu, 28 Jan 2021 20:47:58 GMT

A Personal Trainers Opinion On . . . Seasonal Behaviour and Its Effect On Your Health.

Daylight is losing out to darkness and there is a nip in the air. The cold fronts are in full swing . We’ll trudge to work through sleet and snow, departing in darkness and returning home in very similar conditions. Welcome to the British winter, a much more consistent and predictable affair than its ‘warmer’ sibling, the summer.

But the question is what effect has all this seasonal behaviour had on your health and fitness?

If you’ve kept on top of it all then well done, but chances are the above have taken their toll on your body and that toned up torso you were sporting at the beginning of the summer is now looking a little rough around the edge

It’s no secret that many people train to look better, training for aesthetics, as it is called, is no shameful thing. What’s wrong with wanting to look good? That’s why we have our hair cut and styled, buy nice clothes and generally take care of ourselves. It is often the case that people are in the gym working to get that ‘beach body’ training specifically for the summer months so that when the layers come off other people can admire their hard work, for many their body is a canvas .

The problem for many is that they start this pursuit too late on. They give themselves a few months during spring time and wonder why they don’t get the results they desire. This approach is doomed from the start. As mentioned the summer isn’t often the kindest of seasons on the body, but neither is winter. It is far too easy to slump into the couch when the weather is miserable outside. Forgo the gym for a takeaway or give up a run in the cold wet weather for a warming hot chocolate. Now combine the negative effects that behaviour in both seasons can have upon your health and fitness and you have the recipe for a waistline disaster.

The answer is simple, give yourself a head start! I’m a huge advocate of making your health and fitness a priority in your life. Whether you are training for athletic performance or just to look good with your kit off, you’d do best to consistently work on this and not drop the ball for months at a time. That said the next best thing to do is start your campaign early. Instead of just moving from the beer garden into the actual pub (when we are allowed again) , swap this out for some time on the treadmill, the cross trainer or brave the weather and head out for a run, you’d be surprised to see just how bracing and refreshing the cold air can be.

Focus not just on the s ummer of 2021 but think past it to 2022 , set yourself goals, short term, midterm and long term ones, where would you like your fitness to be in another year? How would you like to look and feel in two years? These are questions you should ask yourself, and setting goals can keep you motivated and on track.

Use the upcoming weather to your advantage. Keep yourself warm through hard work, set yourself goals, challenge and push yourself. Summer will soon swing around again and you’ll look and feel better than you ever have due to working hard through the winter months . Don’t just wish away the colder months, embrace them and get to work on becoming the best version of yourself that you can be.

Here at The Fitness Suite we work all year round to keep our clients healthy and happy no matter the season.

FITNESS SUITE BLOG

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Training Through The Seasons

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Training Whilst Motivated.... And Beyond!

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Hormone Optimisation | Lifestyle Design

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The Importance Of Dietary Fibre

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The Effects Of Cold Weather On Joints & Pre-existing Ailments

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Reverse Dieting | The Festive Period

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Do You Suffer With S.A.D?

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Menopause | The Effects on Exercise and Fitness

Menopause | The Effects on Exercise and Fitness

Insulin Is Impacting Your Ability To Burn Fat

Insulin Is Impacting Your Ability To Burn Fat

How Does Medication Affect Fat Loss

How Does Medication Affect Fat Loss

Personal Training | From Consultation To Beyond

Personal Training | From Consultation To Beyond

Cardio vs Weights For Fat Loss; Which Is Best?

Cardio vs Weights For Fat Loss; Which Is Best?

Sarah's Birthday Bash

Sarah's Birthday Bash | 9 June 2022

The Benefits Of Deliberate Cold Exposure

The Benefits Of Deliberate Cold Exposure

Training while ill

How fast do we lose muscle?