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Month: March 2023

Soma Fitness Personal TrainingBlog2023March
Altrincham Ashwagandha Building Muscle Hale Herbs Personal Trainer Personal Training Supplements Testosterone booster Uncategorised Weight Loss steliosshengas

The Health Benefits of Ashwagandha

Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb that has been used for centuries in Ayurvedic medicine to help with a wide range of ailments. In recent years, modern scientific research has begun to uncover the health benefits of this herb, and it has become increasingly popular in the Western world as a natural health supplement. 

 

Reduces stress and anxiety

One of the most well-known benefits of ashwagandha is its ability to reduce stress and anxiety. Several studies have shown that ashwagandha can lower cortisol levels, which is a hormone released in response to stress. It has also been shown to improve symptoms of anxiety disorders and improve overall mood.

 

Improves brain function

Ashwagandha has been found to improve brain function and memory. Studies have shown that it can enhance cognitive abilities, including attention, information processing speed, and decision-making. Additionally, it has been shown to have a neuroprotective effect, which may help prevent or slow the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

 

Boosts immune system

Ashwagandha has been found to boost the immune system by increasing the production of white blood cells, which are responsible for fighting off infections and diseases. It has also been shown to have anti-inflammatory properties, which can help reduce inflammation in the body and prevent chronic diseases.

 

Reduces inflammation

In addition to its immune-boosting properties, ashwagandha has been found to have anti-inflammatory effects. Chronic inflammation is linked to several diseases, including heart disease, cancer, and diabetes. By reducing inflammation, ashwagandha may help prevent these conditions.

 

Lowers cholesterol and blood sugar levels

Ashwagandha has been found to lower cholesterol and blood sugar levels in several studies. High levels of cholesterol and blood sugar are risk factors for several chronic diseases, including heart disease and diabetes. By reducing these levels, ashwagandha may help prevent these conditions.

 

Improves physical performance

Ashwagandha has been found to improve physical performance and increase strength in athletes. It may also help reduce fatigue and improve endurance. Additionally, it has been shown to increase muscle mass and reduce body fat.

 

Increases luteinizing hormone (LH) and follicle-stimulating hormone (FSH)

LH and FSH are hormones produced by the pituitary gland that stimulate the production of testosterone in the testicles. Studies have found that ashwagandha can increase LH and FSH levels, which may lead to increased testosterone production.

 

Boosts nitric oxide levels

Nitric oxide is a molecule that helps to dilate blood vessels, which can improve blood flow and increase the delivery of nutrients and oxygen to the body’s tissues. Studies have found that ashwagandha can boost nitric oxide levels, which can help improve blood flow to the testicles and increase testosterone production.

 

Increases muscle mass and strength

Ashwagandha has been found to increase muscle mass and strength in men. This may be due in part to its ability to increase testosterone levels, which are necessary for muscle growth and development.

 

In conclusion, ashwagandha  has been found to have several health benefits, including reducing stress and anxiety, improving brain function, boosting the immune system, reducing inflammation, lowering cholesterol and blood sugar levels, and improving physical performance. It is available in various forms, including capsules, powders, and teas, and is generally safe for most people to take. However, as with any natural supplement, it is important to consume an organic version of Ashwagandha, If you wish to purchase a good quality source click on the links on this blog and It will take you to Amazon to make a purchase:

 

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Maintain your goals during Ramadan

Ramadan is approaching with fasting for our Muslim personal training clients. It is a time of reflection, prayer, and self-discipline however, for athletes and individuals who wish to maintain their fitness levels, muscle mass and strength, it can be challenging to maintain their training schedule and performance while fasting. It is important to have structure and plan and optimise your training during Ramadan to get the best results.

When is the best time to train during Ramadan?

The optimal time to train during Ramadan depends on the individual’s personal preference and schedule. However, we generally recommended to train after breaking the fast (Iftar) or before the pre-dawn meal (Suhoor). Training during these times we have found over the years with feedback from our personal training clients allows the individual to consume food and water to fuel their workouts and rehydrate after the workout.

Training after Iftar allows the athlete to replenish their glycogen stores, which can help increase energy levels during the workout. It also allows them to consume a proper post-workout meal, which is essential for recovery and muscle growth. A disadvantage of training after Iftar can be challenging due to the heaviness of the meal and the possibility of feeling sluggish during the workout.

Training before Suhoor, on the other hand, allows the athlete to consume a small meal and hydrate before the workout. It also allows them to take advantage of the increased energy levels that occur during the pre-dawn meal. A disadvantage of training before Suhoor can be challenging due to the early wake-up time and the possibility of feeling fatigued during the workout. 

What types of foods should you break your fast with?

Breaking the fast with nutrient dense  foods is essential for maintaining energy levels during the workout and promoting recovery afterward. You must certainly avoid processed and refined foods with little quality nutrition. We have found the best results for our personal training clients to break the fast with a combination of complex carbohydrates, protein, and healthy fats.

Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy during the workout. 

Protein, such as meats, fish, beans, and legumes, is essential for muscle repair and growth. Healthy fats, such as nuts, olive oil, coconut oil, seeds, and avocado, provide satiety and energy during the workout.

It is also important to hydrate properly during Iftar. Drinking water and electrolyte-rich beverages, such as coconut water or electrolyte drinks, can help rehydrate the body and replenish lost minerals. Adding BCAAs to your water during this time of the year can also help with ingesting enough amino acids to preserve and build your muscle mass. 

How to optimize hydration during Ramadan?

Hydration is crucial during Ramadan, especially for athletes who need to maintain their performance levels. It is recommended to drink at least 35 ml of water per kilo of body weight per day to ensure adequate hydration. This will be required to ingest between Iftar and Suhoor which may be challenging for some individuals who normally struggle to drink enough water throughout the day we would recommend that you take advantage of consuming some quality electrolytes. Our personal trainers also advise our to avoid caffeinated beverages, such as coffee and tea, as they can increase dehydration.

During the workout, it is recommended to drink small sips of water every 10-15 minutes to maintain hydration levels. It is also important to avoid drinking large amounts of water at once, as it can lead to stomach discomfort. 

How to maintain muscle mass during Ramadan?

Maintaining muscle mass during Ramadan can be challenging, especially if the athlete is in a calorie deficit due to the fasting period. It is essential to consume adequate protein and calories during Iftar and Suhoor to prevent muscle breakdown.

Consuming protein-rich foods, such as eggs, meats, fish, beans, and legumes, during Iftar and Suhoor can help maintain muscle mass. It is also important to consume complex carbohydrates to provide energy for the workout and healthy fats to provide satiety and energy during the workout.

In addition to sound nutrition, our personal trainers recommended to continue strength training during Ramadan to maintain muscle mass. However, it is important to adjust the training volume and intensity to accommodate the fasting period.

In conclusion, training during Ramadan can be challenging, don’t make excuses find solutions. With proper planning and nutrition, individuals can maintain their performance levels and even improve their fitness during the holy month. 

If you are looking to step up your fitness game this year contact us and find out how our personal trainers in Hale and Altrincham can help. 

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The Goals of Post Workout Nutrition

After a strenuous workout, your body requires proper nutrition to recover and perform optimally. Post-workout nutrition is crucial to achieving your recovery goals, as it can help replenish energy stores, reduce muscle soreness, and promote muscle growth. In this article, we’ll explore the goals of post-workout nutrition and some examples of how to achieve them.

 

  1. Replenish Glycogen Stores: During exercise, your body uses glycogen, which is stored in your muscles and liver, for energy. To maintain high-quality exercise frequency, you need to replenish these glycogen stores after your workout. Consuming carbohydrates post-workout can help restore glycogen levels and provide fuel for future workouts.

Examples: A banana on a rice cake, or a sports drink containing carbohydrates can all help replenish glycogen stores.

 

  1. Promote Muscle Protein Synthesis: Resistance exercise creates tiny tears in your muscle fibers, and proper nutrition is required to repair and rebuild these fibers, to promote muscle growth. Consuming protein after a workout can help stimulate muscle protein synthesis and promote muscle growth.

Examples: A whey protein shake, grilled chicken breast, or Greek yogurt (you could ad a banana and honey to this for some carbs) are all excellent sources of protein to consume post-workout.

  1. Reduce Muscle Soreness and Inflammation: After a challenging workout, you may experience muscle soreness, stiffness, and inflammation. Consuming anti-inflammatory foods post-workout can help reduce inflammation and aid in recovery.

Examples: Berries, leafy greens, salmon, and nuts are all anti-inflammatory foods that can help reduce muscle soreness and inflammation.

  1. Restore Electrolyte Balance: Sweating during exercise can cause a loss of electrolytes, including sodium, potassium, and magnesium. Proper electrolyte balance is crucial for muscle function and hydration. Consuming electrolyte-rich foods and drinks can help restore these minerals and keep you hydrated.

Examples: Coconut water or an electrolyte drink are all good sources of electrolytes to consume post-workout.

  1. Activate Parasympathetic Nervous System: The parasympathetic nervous system is responsible for rest and recovery. After a workout, it’s essential to activate this system to promote relaxation and repair. Consuming foods and drinks that contain magnesium can help activate the parasympathetic nervous system. Other relaxation techniques can also help induce the parasympathetic nervous system.

Examples: Dark chocolate, spinach, and almonds are all good sources of magnesium that can help activate the parasympathetic nervous system post-workout. Breath work, meditation or a light walk prior to exercise are great ways to also achieve this.

 

Post-workout nutrition is important for achieving your fitness goals. The conversation we have with our personal training clients once they are into a consistent frequency of exercise regarding post workout recovery is usually discussed as a strategy to keep exercise frequency consistent and to keep NEAT (Non Exercise Activity Thermogenesis) high in between workouts. If our clients are too sore they tend to move less in between sessions causing less total calories to be burnt during the week which may hinder our fat loss goals. Creating the correct strategy for our personal training clients to maximise their opportunities to achieve their goals in an efficient manner is something we take into account when our personal trainers are putting together their plans and strategies bespoke to each individual personal training client.

Contact us to find our more about are personal trainer in altrincham and personal trainers in Hale, we specialise in a bespoke service for our personal training clients and we take a huge attention to detail to give you the highest quality personal training service in the area.

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Why am I experiencing Sugar Cravings?

Sugar cravings are a common experience among many of our personal training clients. Whether you are a self-proclaimed sugar addict or you just have a sweet tooth, there are several reasons why you may crave sugar. Some of the most common reasons that we see individuals form sugar cravings will be covered in this article and we will be providing some solutions for each problem. Additionally, we will also be discussing the benefits of Gymnema sylvestre, a natural herb that can help with sugar cravings.

  1. Dehydration: Dehydration is a common cause of sugar cravings. When you are dehydrated, your body may send signals to your brain that you interpret as sugar cravings. This is because when you are dehydrated, your body may not be able to process glucose as efficiently, leading to a drop in blood sugar levels.

 

Solution: Drinking plenty of water throughout the day can help you stay hydrated and reduce your sugar cravings. Set yourself targets on the volume of water consumed for each hour of the day. As a strategy of some of our clients we will ask them to set reminders on their phone to consume water.

  1. Stress: Stress is another common reason why individuals crave sugar. When you are stressed, your body produces cortisol, a hormone that can increase your blood sugar levels. Eating sugar can provide a temporary boost of energy, which can help you cope with stress.

Solution: Finding healthy ways to manage stress, such as exercise or meditation, therapy, can help reduce your stress and sugar cravings.

  1. Lack of Sleep or poor quality sleep: When you do not get enough quality sleep, your body may produce more ghrelin, a hormone that can increase your appetite. This can lead to cravings for sugary foods and drinks.

Solution: Aim for 7-8 hours of sleep each night can help reduce your sugar cravings. For more tips view this article on sleep: https://www.somafitness.uk/the-most-important-free-muscle-building-component-that-everyone-should-be-prioritising/

  1. Nutrient Deficiencies: If you are not getting enough nutrients in your diet, your body may crave sugar as a way to get the energy it needs. For example, if you are not getting enough magnesium, your body may crave chocolate, which is high in magnesium.

Solution: Eating a nutrient dense diet that includes plenty of fruits, vegetables, and protein sources can help reduce your sugar cravings. Getting a nutrient deficiency test can also be a useful way to pin point what nutrients that you may need to increase in your diet or supplementation.

  1. Habit: Sometimes, sugar cravings can become a habit. For example, if you always have a sweet treat after dinner, your body will always expect it.

Solution: Breaking the habit of eating sugar at a certain time or in a certain situation can help reduce your sugar cravings.

 

Gymnema sylvestre is a natural supplement that can help with sugar cravings. Gymnema sylvestre is an herb that has been used in traditional Ayurvedic medicine for centuries. It contains compounds that can help block the taste of sweetness, which can help reduce sugar cravings. Additionally, Gymnema sylvestre may also help reduce the absorption of sugar in the intestines, which can help regulate blood sugar levels.

In addition to its benefits for sugar cravings, Gymnema sylvestre has several other potential health benefits. For example, it may help lower cholesterol levels, reduce inflammation, and support healthy digestion.

 

Contact us to book in your consultation with a personal trainer near me in hale and altrincham.

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Weight Loss: Fundamental basic skills and habits required to succeed.

Weight loss is a challenging process that requires dedication, discipline, and consistency. Many people give up to achieve their weight loss goals because they lack the fundamental basic skills and habits required to succeed. In this article we will cover the essential skills necessary for weight loss and how to implement them effectively.

  1. Goal setting: The first step towards weight loss success is setting realistic and achievable goals. A lot of times we sit down with clients in our personal training facility and they don’t have clear goals, part of our job as personal trainers is to guide each individual on setting clear attainable goals and laying out the journey for them. Having a specific goal and micro goals laid out helps to keep you motivated and focused on your weight loss journey. Set short-term goals like losing 1-2 pounds a week and long-term goals like losing 20-30 pounds in 6 months. If you do not hit your short term goals for one week make note of the reasons why and implement a strategy for the following week to avoid the pitfalls that held you back. This way you are accountable for the habits that have held you back over months and years and you are on the right track to creating long lasting positive habits for your health and weight loss goals. Write down your goals and make a plan to achieve them. If you can’t manage this yourself hire a personal trainer to do it for you and guide you along the way.
  2. Mindset: The correct mindset is crucial to achieving your weight loss goals. Believe that you can achieve your goals and be patient with yourself. Avoid negative self-talk and celebrate small wins along the way. Surround yourself with positive people who will support you on your weight loss journey and avoid individual who will bring you down or reinforce bad habits into your lifestyle.
  3. Nutrition: Nutrition plays a vital role in weight loss. Start by eating a nutritious diet that includes nutrient dense foods like fruits, vegetables, proteins, and healthy fats. Avoid processed and high-calorie foods that are not nutrient dense. Increasing your micronutrient content will improve your energy levels which will allow you to move more and burn more calories. Use a food diary or my fitness pal to track your calorie intake and make sure you are eating within your calorie targets. Begin with a moderate deficit and adjust it as you progress, don’t kill yourself with and unrealistic deficit this will make most people give up and have negative associations with weight loss. As personal trainers we will adjust a clients calorie intake based on certain factors our aim is to get a continued weight reduction with as many calories as possible.
  4. Exercise: Regular exercise is essential for weight loss. Resistance training plays a huge role as we build lean muscle mass we raise our metabolic rate which means you burn more calories at rest. Aim for at least 30 minutes of exercise daily. Incorporate both cardio and strength training into your workout routine. Find an exercise frequency that you can keep consistent and keep into you your weekly schedule.
  5. Sleep: Getting enough sleep is crucial for weight loss. Lack of sleep can lead to weight gain and poor food choices. Aim for 7-8 hours of sleep every night. Establish a bedtime routine to help you fall asleep faster and get better quality sleep. We have a sleep protocol that we provide for clients who struggle with sleep. We recommend avoiding caffeine past 1:00 pm and limiting screen time before bed.
  6. Hydration: Staying hydrated is essential for weight loss. Drink at least 8-10 glasses of water every day. Avoid sugary drinks like soda and juice, which can add unnecessary calories to your diet. Of course alcoholic beverages should be limited and accounted for in your tracking.
  7. Accountability: Accountability is crucial for weight loss success. Find a friend or family member who can support and encourage you on your weight loss journey be cautious with this as they have to be as committed as yourself to keeping you accountable if they let you down at times if may well encourage you to have a day off or quit altogether. Hiring a personal trainer is probably the best thing you can do to hold yourself accountable and provide you with all the necessary tools to achieve sustainable long lasting weight loss.