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Soma Fitness Personal TrainingBlog2023
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Gut Health: Why It’s Important for Body Composition and How to Improve It.

 

As a personal trainer working with a wide array of clients over the years, I soon became aware of the health of your gut and the important of digestion is essential for your overall well-being and plays a huge role in your body composition goals.

Gut Health and Body Composition 

Gut health is important for body composition goals because the gut microbiome plays a role in regulating appetite, digestion, and metabolism. A healthy gut microbiome can help you feel fuller longer, digest food more efficiently, and burn more calories. Conversely, an unhealthy gut microbiome can lead to overeating, weight gain, and difficulty losing weight. If your not absorbing the nutrients that you are ingesting then this can lead you down the road to many nutritional deficiencies. My wife who is a medical herbalist and natural medicine practitioner has told me many times the first thing that is required to get fixed is the gut before anything else because if we can’t get the nutrients to where we need them to go then we won’t be able to treat what we are trying to treat. Gut health is number 1!

There are a number of things you can do to improve your gut health and support your body composition goals. These include eating a healthy diet rich in fruits, vegetables, and; avoiding processed foods and grains limiting alcohol; optimising sleep; managing stress; and taking probiotics. When we onboard personal training clients at Soma Fitness the first thing we look at is our clients Digestion, Sleep and Stress, we know that if any of these areas are struggling we need to address immediately and what it beyond a personal trainers scope of practice we would refer to a natural medicine practitioner.

If you are struggling to reach your body composition goals, it is important to consider your gut health. By making small changes to your diet and lifestyle, you can improve your gut health and boost your chances of success.

Here are some additional details about how gut health can affect body composition:

  • Appetite regulation: The gut microbiome produces hormones that regulate appetite. A healthy gut microbiome can help you feel fuller longer, which can lead to weight loss.
  • Digestion: The gut microbiome helps to break down food and absorb nutrients. A healthy gut microbiome can improve your digestion and help you get the most out of the foods you eat.
  • Metabolism: The gut microbiome plays a role in metabolism. A healthy gut microbiome can help you burn more calories and lose weight.

Your gut is home to trillions of bacteria, viruses, and fungi, which make up your gut microbiome. These microorganisms play a vital role in digestion, immunity, and brain health.

Why is gut health important?

There are many reasons why gut health is important. Here are a few of the most important:

  • Digestion: Your gut microbiome helps to break down food and absorb nutrients. If your gut health is not good, you may experience digestive problems such as bloating, gas, constipation, or diarrhoea.
  • Immunity: Your gut microbiome plays a role in your immune system. Healthy gut bacteria help to keep your immune system strong and fight off infection.
  • Brain health: Your gut microbiome also affects your brain health. Healthy gut bacteria produce neurotransmitters such as serotonin, which play a role in mood, sleep, and appetite.
  • Weight management: Your gut microbiome may also play a role in weight management. Some studies have shown that people with obesity have different gut bacteria than people with a healthy weight.

How to improve gut health:

There are many things you can do to improve your gut health. Here are a few tips:

  • Eat a healthy diet: A healthy diet for gut health includes plenty of fruits, vegetables, root vegetables, and fermented foods like sauerkraut, kimchi, kefir etc.
  • Limit processed foods: Processed foods are often high in unhealthy fats, refined sugar, and refined salt, which can damage your gut health and damage your intestinal villi.
  • Manage stress: Stress can have a negative impact on your gut health. Find healthy ways to manage stress, such as breathing exercises, resistance training, cardiovascular training, yoga, or meditation.
  • Get enough sleep: Sleep is essential for gut health. When you don’t get enough sleep, your gut bacteria may become imbalanced. It is also important to improve the quality of your sleep not just the duration.
  • Take probiotics: Probiotics are live bacteria that are similar to the bacteria that naturally live in your gut. Taking probiotics can help to improve your gut health.

Gut health is important for your overall well-being. By following the tips above, you can improve your gut health and reap the many benefits that come with it.

Here are some additional tips for improving gut health:

  • Avoid antibiotics unless they are absolutely necessary. Antibiotics can kill off both good and bad bacteria in your gut.
  • If you have any digestive problems, talk to a natural health practitioner or a medical herbalist. They can help you determine the cause of your problems and recommend treatment options.
  • Don’t smoke or drink too much alcohol. These substances can seriously damage your gut health.
  • Get regular exercise. Exercise helps to keep your gut healthy by promoting the growth of good bacteria.

Taking care of your gut health is an important investment in your overall health and well-being. If you feel like you have a compromised gut then I strongly suggest you follow these steps, if you try and you are still having issues then I advice you speak with a professional, Madalina from the natural roots has a huge amount of experience with all types of conditions, reach out to us and we can connect you with her.

 

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Why Cardio Alone Isn’t Enough

As a professional personal trainer I find myself having interesting conversations between individuals who may solely commit themselves to one modality of cardio for example cycling, and the meat heads who just love to lift, I however see more meat heads doing cardio than cardio enthusiasts doing resistance training. I believe it’s worth having the conversation especially when it comes to deciding between cardio and strength training for longevity and long term progress. The debate of which is better for your health and fitness goals can leave you confused and unsure of the best approach.

However, the truth is that relying solely on cardio is not enough to achieve optimal results. To truly maximise your fitness potential, it’s crucial to understand the benefits of combining both cardio and strength training into your exercise routine.

Cardiovascular exercise, such as running, cycling, or brisk walking, undoubtedly offers numerous health benefits. It helps reduce the risk of obesity, heart disease, high blood pressure, type-2 diabetes, and even certain types of cancer. Additionally, cardio is an effective way to burn calories, resulting in reduced body fat and weight loss not to mention to improve your recovery in between sets of your strength training. These advantages make cardio an important component of any exercise program.

However, solely relying on cardio for your fitness regimen may hinder your progress in the long run. Our bodies are incredibly adaptable, and over time, they become more efficient at performing specific activities. This efficiency means fewer calories burned during the same cardio exercises, which can stall your fitness journey. When the heart becomes stronger through cardio workouts, it works less and burns fewer calories. Eventually, your body adapts to the routine, leading to a plateau in your results. Another detail that is often missed is cardio activities such as cycling require your body to remain in a certain position for a large length of time, strength training can help iron out postural and muscular deficiencies that may be caused by this. This is where strength training becomes a valuable addition.

Strength training, often feared by beginners and cardio athletes due to misconceptions about bulking up, actually offers a wide range of benefits. It enhances sleep quality, improves stability strengthens bones, reduces the risk of arthritis and injuries, and increases lean muscle mass. One pound of lean muscle can burn anywhere between 5 and 35 calories at rest, making it an efficient calorie-burning asset. By incorporating strength training into your routine, you challenge your body in new ways, and if you have been stuck on a bike for hours throughout the week you definitely want to be working the opposing muscles that you have been using. Breaking down muscle tissue that requires energy for repair which leads to increased calorie expenditure, even during periods of rest, which can contribute to weight loss overall metabolic health and a more desirable body composition.

Research from the American College of Sports Medicine reveals that adults who neglect strength training will experience sarcopenia and may lose 4 to 6 pounds of muscle tissue per decade. This loss of muscle mass results in a lower resting metabolic rate, a higher tendency for fat storage, decrease in bone density and a reduction in stability that can lead to a fall which can cause a bone fracture. By engaging in regular strength training, you can counteract all of this muscle loss, maintain a healthy metabolic rate, and support sustainable weight management.

It’s important to note that both cardio and strength training offer unique advantages, but combining them provides a synergistic effect. By integrating both into your routine, you can experience enhanced fitness and health benefits and even improved sporting performance if you are a keen cyclist or runner. If you’re unsure about where to start or how to incorporate cardio and strength training effectively, seek guidance from a qualified professional, such as a Personal Trainer, who can tailor a program to your specific needs.

A simple yet effective routine could involve strength training 2-3 days per week, focusing on all major muscle groups with 2-3 sets of 6-10 exercises and 6-12 reps. Additionally, aim for 2-3 days of quality cardio workouts. You can choose to perform both cardio and strength training on the same day or alternate between them on different days, depending on your schedule if you where to perform your Cardio in the morning you could perform your resistance training in the evening. If time is a constraint, consider supersets minimising rest periods between sets.

Achieving your fitness goals requires patience, dedication, and finding the right balance between cardio and strength training. By combining these two vital components, you can maximise your efforts, attain your goals more efficiently, and experience lasting results. To learn the skills of resistance training hiring a professional personal trainer to coach you and also structure your schedule to get the most out of your training.

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Personal Trainers Tips for Overcoming the Obstacles to Achieving Your Physique Goals

Achieving the desired physique requires dedication, effort, and a strategic approach to training and nutrition. As a personal trainer, I have noticed several common key areas that often hinder individuals from reaching their physique goals. In this article, we will address these obstacles and provide practical solutions to help you overcome them and transform your physique.

Insufficient Effort:

One of the primary reasons individuals fail to achieve their desired physique is the lack of effort. Wanting it badly enough is crucial for success. It’s essential to set clear goals, why do you want to achieve those goals, what would it mean to you? Create a plan, and commit yourself wholeheartedly to the process. Embrace the mindset that hard work and consistency are necessary for real progress. Without putting in the right amount of effort consistently you will continue to fail to achieve the physique that you desire

Lack of Belief:

Individuals fail to progress because they do not believe it is possible, if this is you go an look at some real before and after photos and see the true powerful potential of what consistent training, nutrition and positive lifestyle changes can create. Look at the Paralympic competitors do you think they lack self belief, these individuals are a true inspiration and we should look at them and use it to increase our belief to the power of what is possible. Our unconscious beliefs can often hold us back, I am personally a strong believer in daily action towards your goals will help dispel any unconscious beliefs you may have about your ability, absolutely anything is possible when you take persistent action even if you stumble shake your boots off and carry on. The old Japanese saying ‘fall down seven times, get up eight.’ Believe me your going to make mistakes and progress will never be linear but if we can address our mistakes when they occur and implement strategies to overcome them once the stimulus for them reoccur on our path then that is only going to help us grow.

Neglecting Resistance Training:

While cardio and HIIT workouts are beneficial for overall fitness, neglecting resistance training can hinder your progress. To achieve a well-rounded and aesthetically pleasing physique, it’s crucial to work on all muscle groups. Resistance training helps build muscle, increase metabolism, and improve overall body composition. Your body will always look better with more muscle mass on your skeleton, we always get clients telling us within our personal training facility that they haven’t lost much scale weight but their clothes now fit and waist size has reduced, body composition is not the same as weight loss and weight loss will not always help you achieve and aesthetic physique. Get serious about using your muscles under resistance and watch your body transform.  

Weekend Setbacks:

Many individuals find it challenging to maintain discipline and healthy habits during social gatherings or weekends. It’s common for one day off to turn into a week of unhealthy choices. Avoid this trap by planning ahead and making conscious decisions about your food and drink intake. Moderation is key, and occasional treats are fine, but ensure they don’t derail your progress.

Allowing Bad Habits to Persist:

To achieve your goals, it’s essential to address and eliminate bad habits that counteract your efforts. Be mindful of your choices throughout the day, including nutrition, hydration, and overall lifestyle. Consistency and commitment outside of training sessions are just as important as the work you put in at the gym.

Focusing on Load over Quality Reps:

As a personal trainers, when we are coaching our clients through movements, the first thing we are there to do is quality control. It’s not about how much weight you lift; it’s about the execution of each exercise how stable are you in certain ranges of the movement, can you access the full range of the movement are you intently using the muscles required for the movement or are you mindlessly just moving through space. Focus on proper form, tempo, and muscle contraction to maximise results. Quality movements lead to better muscle recruitment, a more effective workout and more importantly you will see massive changes in your physique. I cannot tell you how many times I see individuals throwing weights around in the gym even individuals that are been coached by personal trainers, swinging, bouncing and using momentum to move a weight around uses minimal muscle recruitment, if your goal is to build a physique then this is a major NO from me my friends. 

Underestimating the Importance of Nutrition:

Transforming your physique requires a comprehensive approach that includes proper nutrition. Two to three sessions per week with a personal trainer alone won’t be sufficient if you neglect your diet. Pay attention to your calorie intake, macronutrient balance, and the quality of your food choices. As personal trainers we tend to to develop a personalised nutrition plan based on what your needs are and also based on what you can do consistently for a long period of time. Find a starting point that you can keep consistent and read the first point on insufficient effort because this is the area that most individuals fail with. If you find that you cannot keep your nutrition under control then I strongly recommend that you hire a meal prep company to prep your meals for the week so they can take the effort of preparing your meals from you.     

Fear of Bulking:

The misconception that resistance training will make you bulky is prevalent among both males and females. In my personal training career I cannot tell you how many times I have been told by both males and female clients that they do not want to become to bulky, I wish it was that easy! It’s important to understand that achieving a muscular physique requires specific training protocols, a nutritional surplus of calories over time, a small amount of genetics and also all bodybuilders male and female who have large amounts of muscle mass are on a lot of hormones and drugs to achieve that and it is impossible to achieve those levels of muscle mass without these enhancements . Resistance training is essential for sculpting and toning your body, improving overall strength, and boosting your metabolism to create a good looking physique. 

Insufficient Intensity in Training:

To progress and break through plateaus, you need to continually challenge your body. Applying progressive overload using the combination of mechanical tension and metabolic stress as a means to increase the intensity of your workouts. Incorporate techniques like drop sets, rest-pause sets, or supersets to push your limits and prolong your sets. Work with a personal trainer to develop a well-structured program that gradually increases intensity over time when they can qualify your quality to ensure you can progress loads in a safe manner. If your coasting through your workouts its likely you need a kick up the back side to increase your intensity and progress your physique. 

To achieve the physique you desire, it’s crucial to address and overcome the obstacles that stand in your way. Embrace the mindset of hard work, commit to a well-rounded training program that includes resistance training, prioritise nutrition, and maintain consistency and discipline both in and outside of the gym and more importantly put in tons of effort. Remember, transforming your physique is a journey that requires dedication, but the results are well worth it. Believe in yourself and put the effort in and you will reap what you sow!!

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Alzheimer’s Prevention: Lifestyle Strategies and Supplements

After speaking to a number of our personal training clients regarding Alzheimer’s disease and the effects it can have on families and loved ones we reached out and had an opportunity to speak with a health professional who has outlined some key points that can easily be added to your supplement and lifestyle routines that can aid with prevention, as we all know prevention is the most powerful cure.

 

Alzheimer’s disease is a debilitating neurodegenerative condition that affects millions of people worldwide. While there is currently no known cure prevention is our best strategy, research suggests that certain lifestyle modifications and the use of specific supplements may help in reducing the risk and delaying the onset of Alzheimer’s. In this article, with the guidance of our health professional Madalina who owns the Natural Roots in Hale, Altrincham we will outline a comprehensive plan for Alzheimer’s prevention, incorporating various strategies and supplements backed by scientific evidence.

 

Supplements:

 

Alpha Lipoic Acid (ALA):

 

Alpha Lipoic Acid is a powerful antioxidant that has been studied for its potential benefits in Alzheimer’s prevention. ALA crosses the blood-brain barrier, providing protection against oxidative stress and inflammation, both of which play a role in neurodegenerative diseases. Research indicates that ALA may enhance cognitive function and memory, as well as improve glucose metabolism in the brain, which is crucial for brain health.

 

Omega-3 Fatty Acids:

 

Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for brain health. These fatty acids are found abundantly in fatty fish, such as salmon and mackerel. Omega-3s have been associated with a reduced risk of cognitive decline and Alzheimer’s disease. They help promote brain cell communication, reduce inflammation, and support overall brain function.

 

Lion’s Mane Mushroom:

 

Lion’s Mane Mushroom is a medicinal fungus known for its potential cognitive benefits. It contains bioactive compounds that can stimulate the production of nerve growth factors, which play a vital role in brain cell regeneration and maintenance. Studies suggest that Lion’s Mane Mushroom may enhance cognitive function, improve memory, and protect against neurodegenerative diseases, including Alzheimer’s.

 

Lifestyle Strategies:

Heavy Metal Detox:

 

A heavy metal detox should be conducted under the guidance of a professional to ensure safety and efficacy. Heavy metals like lead and mercury can contribute to cognitive decline and neurodegenerative disorders. Detoxification protocols involve chelating agents and supportive measures to eliminate these toxins from the body.

 

Low Sugar Diet with Healthy Fats:

Adopting a low sugar diet, particularly in the style of the Mediterranean diet, can provide multiple benefits for brain health. The Mediterranean diet emphasises fresh fruits, vegetables, whole grains, quality proteins (animal, fish, legumes) and healthy fats such as avocados, olive oil and nuts. This diet is rich in antioxidants, anti-inflammatory compounds, and essential nutrients that support brain function and reduce the risk of Alzheimer’s disease.

 

Regular Physical Exercise:

Engaging in regular physical exercise has been shown to have a positive impact on brain health. Exercise promotes blood flow to the brain, enhances neuroplasticity, and reduces the risk of cognitive decline. Studies suggest that both aerobic exercise and strength training can improve cognitive function, memory, and overall brain health.

 

Cognitive Stimulation:

Keeping the brain active and engaged through cognitive stimulation is crucial for Alzheimer’s prevention. Activities such as reading, puzzles, chess, backgammon, learning a new skill or language, and social interactions can help maintain cognitive function and strengthen neural connections. Additionally, computer-based app brain training programs, like those offered by Lumosity or BrainHQ, have shown promise in improving cognitive abilities.

 

Stress Management:

Chronic stress can have detrimental effects on brain health and increase the risk of cognitive decline. Stress management techniques, such as deep breathing exercises, meditation, massage, yoga, and mindfulness, can help reduce stress levels and promote overall well-being. These practices have been shown to improve cognitive function and protect against neurodegenerative diseases.

 

Sleep Optimisation:

Adequate sleep is essential for brain health and cognitive function. Optimising sleep includes adopting healthy sleep habits such as wearing an eye mask, avoiding screens before bed, using blue light-blocking glasses, ensuring a dark sleeping environment with blackout blinds, maintaining a consistent bedtime routine, and practicing relaxation techniques like breathing exercises before bed. Aim for 7-8 hours of quality sleep each night to support optimal brain function. 

 

Clean Up Your Cosmetics:

One way to ensure that your cosmetics are free from potentially harmful chemicals and heavy metals is to opt for more natural products. By choosing cosmetics made with natural and organic ingredients, you can minimise your exposure to potentially harmful substances. Some cosmetics are applied to the head face and armpits which are then absorbed into the body control Aluminium compounds and other toxic metals and parabens which may compound over time and cause damage to your brain cells. To make informed decisions about the products you use, you can download the Think Dirty app. This app provides a scoring system that evaluates the potential toxicity of various cosmetics and personal care products. By scanning the barcode or searching for a specific product, you can quickly access its score and detailed information about the ingredients. This empowers consumers to make choices that align with their preferences for cleaner and safer cosmetics. By taking these steps, you can take control of your beauty routine and prioritise products that are free from potentially harmful chemicals and heavy metals.

 

While Alzheimer’s disease remains a complex condition with no known cure, adopting a comprehensive approach to prevention can significantly reduce the risk and delay the onset of symptoms. By incorporating the supplements and lifestyle strategies outlined in this article, individuals can proactively support brain health and potentially mitigate the development of Alzheimer’s disease. Lets hope that one day medical science can find a cure for this disease, till then preventative strategies are our only hope. 

I hope you found this helpful and many thanks to Madalina from the Natural Roots for helping us put this article together.

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Reclaiming Your Body Post-Pregnancy

 

Working as a personal trainer for the past 17 years I have been blessed to be a part of some life’s wonderful journeys with my clients. I have seen whole families created as I have trained mothers both during pregnancy and post pregnancy.

 

The journey of pregnancy and childbirth is a miraculous experience, but it can also take a toll on your body. As you embark on the beautiful phase of motherhood, it’s natural to desire a reclaim your pre-pregnancy body. However, it’s important to approach post-pregnancy training with patience, understanding, and a focus on your overall well-being to be the strongest healthiest mum possible. In this article, we’ll discuss effective strategies to help you regain your strength, tone your body, and address some common post-pregnancy challenges.

 

Embrace the Healing Process:

 

Your body has just undergone a remarkable transformation and 9 months of creating a human being and giving birth to one, so give yourself time to heal. The first few weeks after childbirth are crucial for recovery. Focus on rest, hydration, and high quality nutrition. Allow your body to adjust to its new normal before embarking on any rigorous fitness routine. Remember, being a mum is a full-time job in itself, and self-care is essential for both you and your baby.

 

Pelvic Floor Strengthening:

 

During pregnancy, your pelvic floor muscles undergo significant strain. Strengthening them is vital for post-pregnancy recovery. Simple exercises like Kegels can help re-engage and tone your pelvic floor muscles. Gradually progress to exercises such as squats, lunges, bird-dogs, glute bridges, and planks, with the guidance of a qualified personal trainer. Strengthening your core will also improve your lumbar spine and pelvis stability after the surge of relaxin hormone that is produced to relax your muscles and connective tissue to prepare your body for pregnancy. Stable pelvis and spine muscles not only improve bladder control but also provide a solid foundation for other exercises as you progress your movements.

 

Cardiovascular Fitness:

 

Low intensity aerobic capacity is excellent for shedding post-pregnancy weight and boosting your overall foundation of aerobic fitness levels. Building your aerobic base will help you with your recovery in-between sets when you get back on the gym floor and allow you to have the capacity to progress to higher intensities. Begin with low-impact activities like walking, stair-master, swimming, or cycling. These activities are gentle on your joints and work well at lower intensities. As your endurance improves, you can incorporate more challenging exercises like running or HIIT. Remember to listen to your body and gradually increase the intensity and duration of your workouts.

 

Resistance Training:

 

Regaining strength is crucial for a strong healthy, toned body. Resistance training not only improves muscle tone but also helps with weight loss and bone density, resistance training is the most powerful way to improve your physique and the aesthetical appearance of your body. If you’re training at home start with bodyweight exercises such as squats, lunges, push-ups, and modified planks. Ideally you want to get into a gym where you have access to more tools to help you with a job but I understand that can be difficult when you have a new born baby in the house. If you are training at home invest in some dumbells and resistance bands so as your strength increases, you can incorporate your resistance training using dumbbells and resistance bands. Keep your tempos controlled of each movement and focus on the quality of your reps over quantity. Consult a personal trainer to ensure proper form and exercise execution and to prevent injury. Keep your reps controlled and progress your movements as your body adapts to the stimulus it’s important to be patient and allow for enough recovery in between your sets and also your sessions.

 

Mindful Nutrition:

 

Eating a balanced and nutritious diet is key to post-pregnancy weight loss. Focus on nutrient dense foods, variety of proteins (fish, chicken, red meat) fruits, vegetables, root vegetables, and healthy fats. Avoid crash diets or severely restricting calories, as they can negatively impact your energy levels and milk supply if breastfeeding. Focus on your training and increased calories till you build your strength and fitness back up before allowing for a calorie deficit. Opt for smaller, frequent meals to maintain steady energy levels throughout the day. Stay hydrated and consider consulting a personal trainer for a more personalised and bespoke strategy.

 

Building a Support System:

 

As a new mum, it’s essential to have a support system in place. Reach out to other mums, and seek guidance from a qualified personal trainer. Within our private facility we have the opportunity to perform group sessions with a few local mums which has worked really well for them and provided them with a solid support network. Having a network of like-minded individuals can provide emotional support, motivation, and a safe space to discuss common challenges faced during this phase. If it’s your first time find some more experienced mums and pick their brains for ideas and troubleshoot with them.

 

Balancing Motherhood and Fitness:

 

Finding time for yourself as a new mum can be challenging. A common strategy that has worked for some of our clients is incorporating fitness into your daily routine by utilising small pockets of time. Include your baby in your workout by going for walks with a stroller, doing baby-friendly exercises little and often while at home. Remember, even short bursts of exercise can have a significant impact on your physical and mental well-being. Using your baby to do squats and lunges is a great way to bond with your baby and teach them from a young age the importance of exercise.

 

Reclaiming your pre-pregnancy body is a personal and unique journey for every woman. Approach post-pregnancy fitness with patience, self-compassion, and a focus on overall health. Be patient and listen to your body, be consistent with your efforts, and celebrate the milestones along the way. Remember, you’re not just working towards a physical transformation, you’re nurturing a strong and resilient body that will support you through the beautiful journey of motherhood. If this article is resonating with you at this moment in time all the best of luck on your journey with motherhood.

 

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Navigating the Female Menstrual Cycle

 

As a personal trainer, I’ve had the privilege of working closely with numerous female clients, witnessing the impact of hormonal phases on their fitness journeys. Understanding and adapting to these fluctuations is key to achieving long-term habits the lead to success. In this article, I’ll share my experiences as a personal trainer and provide guidance on how to understand your body and navigate each menstrual cycle with a strategic approach.

 

Understanding Your Body:

 

The first step in successfully navigating hormonal phases is understanding your body and recognising the unique patterns and challenges it presents throughout the menstrual cycle. Take note of how you feel during each phase, such as changes in energy levels, mood, and physical sensations. By gaining insight into your body’s signals, you can make informed decisions regarding your training and nutrition and develop a strategy that can work for you and your goals.

 

Developing a Strategic Approach:

 

Once you’ve familiarised yourself with your body’s patterns, it’s time to develop a strategic approach to optimise your training and overcome potential obstacles. Here are some key strategies to consider for each phase of the menstrual cycle:

 

Follicular Phase:

 

During the follicular phase (right after menstruation), energy levels tend to be higher. Capitalise on this by scheduling more challenging workouts around this phase and set more ambitious goals. Use this time to focus on building strength and pushing yourself through your sets, as your body more geared up for progress and tougher workouts.

 

Ovulatory Phase:

 

The ovulatory phase is characterised by an increase in estrogen levels, which can enhance mood and motivation. Take advantage of this phase to push yourself further, both mentally and physically. Incorporate more high-intensity workouts, advanced sets like drop sets and rest pause technique’s, and include the more challenging exercises that you may find difficult like a pendulum squat for example and capitalise on your peak performance.

 

Luteal Phase:

 

The luteal phase, which precedes menstruation, may come with increased cravings and mood swings. Combat cravings and emotional eating by prioritising balanced meals, including plenty of protein, healthy fats, and complex carbohydrates. Opt for smaller, more frequent meals to help stabilise blood sugar levels and manage hunger levels. Engaging in stress-reducing activities such as breath work or meditation can also support emotional well-being. Low intensity cardio with nasal breaths can be a great way to assit with recovery and reduce stress. Reduce the intensity within your resistance training, use more controlled tempos with your reps and don’t try and break any PBs.

 

Menstrual Phase:

 

During the menstrual phase, listen to your body and prioritise self-care. While some women may find that exercise helps alleviate menstrual discomfort, others may benefit from gentler activities like restorative yoga or light walks. Give yourself permission to adjust your training intensity and focus on recovery. Adequate sleep, hydration, and nutrient-dense foods will aid in replenishing your energy levels. Be kind to your partners they do still love you!

 

Strategic Check-ins and Weight-ins:

 

To monitor progress effectively and align with the hormonal phases, consider scheduling check-ins and weight-ins strategically. Aim to schedule weight-ins during the early follicular phase to minimise the impact of bloating and water retention. When I was a younger personal trainer I made the mistake of keeping the check ins and weight ins consistent which made matters worse for my clients as the combination of emotions and seeing scale weight creep up slightly was doing them more harm to their progress than good.

 

Navigating hormonal phases requires understanding your body, developing a strategic approach, and optimising your training and nutrition accordingly. By recognising the unique challenges and strengths of each phase, you can adapt your approach to maximise progress and overcome obstacles. Remember, your journey is personal and may vary from others, so listen to your body, be kind to yourself and your partners, and consult with your personal trainer if needed. With a strategic approach, you won’t allow your menstrual cycle to get the better of you and hinder your progress, it’s important to accept it and stick to the plan you make to get through each stage.

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10 Signs That Indicate You Need to Hire a Personal Trainer

In the pursuit of health and fitness, many individuals find themselves at a crossroads where they question whether they should hire a personal trainer. Making the decision to invest in a personal trainer is a significant step towards achieving your fitness goals, as it provides you with guidance, motivation, and expertise tailored specifically to you and your needs.

 

In this article, we will look into 10 signs that indicate it may be time for you to hire a personal trainer. We will also delve into the psychological aspects people often consider when contemplating this decision.

 

1. Lack of Knowledge and Guidance:

 

One of the primary reasons to hire a personal trainer is when you lack the knowledge and guidance necessary to create an effective fitness plan. Understanding proper form, exercise techniques, and program structure can be challenging for beginners. A personal trainer can provide valuable education and guidance, ensuring you perform exercises correctly and safely and create an effective program for you that you can progress.

 

Psychological Approach: Hiring a personal trainer in this situation signifies a desire to acquire the necessary knowledge and skills to become more self-sufficient in your fitness journey. It demonstrates your willingness to learn and develop expertise.

 

Example:

Imagine you decided to hire a personal trainer in the past, but the service you received was subpar. The trainer lacked the energy, knowledge, failed to provide proper guidance, and didn’t address your specific needs and tailor the program bespoke to you as an individual. As a result, you felt frustrated and stagnant in your progress. This experience highlights the importance of finding a trainer who operates at the highest standards, like those here at Soma Fitness, where we consistently strive to improve our service that our clients experience.

 

2. Lack of Motivation:

 

If you find it challenging to stay motivated to exercise regularly or push yourself during workouts, hiring a personal trainer can be a game-changer. A personal trainer acts as an accountability partner, motivator, and source of encouragement. They can create personalised programs that align with your goals, keeping you engaged and enthusiastic about your fitness journey.

 

Psychological Approach: Seeking the assistance of a personal trainer in this scenario suggests a need for external motivation and accountability. It demonstrates your acknowledgment that you may benefit from having someone to inspire and push you beyond your comfort zone.

 

3. Plateauing in Progress:

 

Experiencing a plateau in your fitness progress is discouraging. If you find that your workouts have become stagnant, and you’re no longer seeing improvements, a personal trainer can help reignite your progress. Trainers have the expertise to introduce new exercises, adapt and adjust your training intensity, and modify your workout routine to overcome plateaus and achieve new breakthroughs.

 

Psychological Approach: Considering hiring a personal trainer when facing a plateau reflects your desire to break through and progress. It shows that you’re open to change, willing to explore new strategies, and committed to reaching higher levels of fitness. This stage will require some discomfort which will be extremely rewarding.

 

4. Specific Goals and Challenges:

 

Whether you’re training for a marathon, aiming to lose weight for your holiday, or rehabilitating from an injury, hiring a personal trainer who specialises in your specific goals and challenges can be invaluable. Trainers possess the knowledge and experience to design customised programs that alight with your unique needs, ensuring optimal results are achieved for the time frame available and reducing the risk of injury.

 

Psychological Approach: Seeking a personal trainer in this situation demonstrates your commitment to achieving your specific goals. It signifies your recognition that professional guidance is essential to navigate the complexities associated with your desired outcomes in the time frame that you have available to achieve those goals.

 

5. Limited Time and Efficiency:

 

Modern life is often hectic, leaving little time for exercise. If you struggle to find the time or struggle with inefficient workouts, hiring a personal trainer can help optimise your training sessions. Trainers can create time-efficient workouts that maximise results, ensuring you make the most of the time you invest in your fitness. I always say to our coaches we have to be like snipers, what this means in ensuring the quality of each rep and each set is at the best of your ability. As personal trainers we are here to assess and progress the quality of your training.

 

Psychological Approach: Contemplating hiring a personal trainer due to time constraints indicates your prioritisation of fitness and well-being despite a busy schedule. It showcases your desire to find efficient solutions and make the most of the time you dedicate to your health.

 

6. Lack of Confidence:

 

Many individuals feel self-conscious or lack confidence when exercising, especially in crowded gyms. Hiring a personal trainer within a private faculty provides a supportive environment where you can work on your fitness goals without fear of judgment. Trainers offer guidance, reassurance, and can help you build self-confidence as you progress. Confidence is like anything else the more time you spend doing a thing, the more skills you develop which then increases your confidence.

 

Psychological Approach: Considering a personal trainer in this context showcases your desire to overcome insecurities and build a positive relationship with exercise. It signifies your willingness to step out of your comfort zone and embrace a supportive environment for personal growth.

 

7. Inadequate Progress Monitoring:

 

Tracking progress is essential to gauge your fitness journey accurately. If you struggle to measure your progress effectively or lack the tools to do so, a personal trainer can help. Trainers implement assessment methods, monitor your progress, and make adjustments to your training plan accordingly.

 

Psychological Approach: Contemplation on hiring a personal trainer for progress monitoring indicates your commitment to achieving tangible results. It showcases your desire for accountability, tracking, and measurement as key elements in your fitness journey.

 

8. Safety Concerns:

 

Injuries can be a significant setback in any fitness program. If you have concerns about performing exercises safely or have a history of injuries, a professional personal trainer can guide you through proper form, technique, and injury prevention strategies. They can create a program that takes your unique circumstances into account, reducing the risk of injury.

 

Psychological Approach: Considering a personal trainer due to safety concerns demonstrates your commitment to taking care of your body and minimising the risk of injury. It indicates your recognition that professional guidance is crucial to maintain your long-term well-being. Just in the same we may hire a Golf coach to improve our skills on the course, it’s equally important to hire a coach to improve your skills in the gym.

 

9. Lack of Support System:

 

Embarking on a fitness journey alone can be challenging, especially if you lack a support system. Hiring a personal trainer not only provides professional guidance but also offers emotional support. Trainers are invested in your success and provide the encouragement and support necessary to keep you motivated and accountable. We are an ear to listen and we will give you our honest feedback to help you progress.

 

Psychological Approach: Reflecting on hiring a personal trainer to fill the support gap suggests your need for a positive influence and a source of encouragement during your fitness journey. It shows your recognition that having someone in your corner can make a significant difference in your progress and mindset. Together we can go far!

 

10. Long-Term Lifestyle Change:

 

If you desire a long-term lifestyle change and not just a short-term fix, hiring a personal trainer can be instrumental. Trainers help you develop healthy habits, provide nutrition guidance, and offer ongoing support to ensure you maintain your progress and make sustainable changes for a healthier body long term. It’s all good going monk mode and doing a 12 week transformation however the true wins are in the sustainability of the good habits you can create in the pursuit of health and longevity.

 

Psychological Approach: Considering a personal trainer for long-term lifestyle change demonstrates your commitment to lasting transformation. It showcases your recognition that investing in professional guidance and support is essential to achieve sustainable results and maintain a healthy lifestyle for the long run. Quick fixes don’t last and are usually detrimental to long term progress.

 

Hiring a personal trainer is a decision that should be considered carefully, taking into account both the physical and psychological aspects of your fitness journey. The signs we have discussed serve as indicators that a personal trainer may be the missing piece in your pursuit of optimal health and fitness. So stop contemplating and take action today. At Soma Fitness, our coaches operate at the highest standards in the industry, continually reviewing and improving our service to ensure our clients receive the expertise, support, and guidance they deserve. Remember, investing in yourself is a worthy investment, and a personal trainer can be a valuable partner on your path to success.

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Common Cholesterol Misconceptions and Promoting Heart Health

Within our personal training facility we often come across clients with high cholesterol and their main strategy commonly seems to be avoiding all foods with cholesterol and consuming more plant based foods, depending on the contents of these plant based foods it may not be the best strategy for overall health. As personal trainers we try our best to educate our clients and create healthy habits to ensure the long term health and well being of our clients what ever their aesthetic goals may be.  

Cholesterol has long been associated with heart health, and the mainstream medical establishment has often perpetuated certain misconceptions surrounding this vital lipid. In this article, we aim to dispel some of these misconceptions, explain the differences between good and bad cholesterol, shed light on the importance of cholesterol in the body, discuss the damaging effects of vegetable oils on the cardiovascular system, suggest steps to take before considering statins for high cholesterol, and provide a list of natural nutrients, herbs, and supplements that can help manage healthy cholesterol levels.

Differentiating Good and Bad Cholesterol:

One of the most common misconceptions is that all cholesterol is harmful. However, it is important to understand that cholesterol itself is not inherently bad. High-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, plays a crucial role in transporting excess cholesterol from the arteries back to the liver for processing and removal. On the other hand, low-density lipoprotein (LDL) cholesterol, often labelled as “bad” cholesterol, can contribute to the formation of plaques in the arteries when present in excessive amounts.

The Importance of Cholesterol in the Body:

Cholesterol is an essential component of cell membranes, aiding in their stability and fluidity. It is also involved in the production of several vital substances, including hormones like estrogen and testosterone, vitamin D synthesis, and bile acid production. Without cholesterol, our bodies would struggle to function properly.

Vegetable Oils and Their Impact on Cardiovascular Health:

Contrary to popular belief, many vegetable oils marketed as “heart-healthy” may actually have detrimental effects on cardiovascular health. Certain vegetable oils, such as those rich in omega-6 fatty acids (e.g., soybean oil, corn oil), when consumed in excess, can cause inflammation in the body, potentially leading to an increased risk of heart disease. Instead, opting for healthier fats like extra virgin olive oil, avocado oil, or coconut oil can provide more favourable lipid profiles.

Steps to Take Before Considering Statins for High Cholesterol:

If you have been diagnosed with high cholesterol, it is crucial to explore non-pharmacological interventions before resorting to statins. Lifestyle modifications, such as adopting a heart-healthy diet, engaging in regular physical activity, managing stress levels, and quitting smoking, can significantly impact cholesterol levels and overall cardiovascular health. It is essential to consult with a healthcare professional to develop an individualized plan.

Natural Nutrients, Herbs, and Supplements for Managing Healthy Cholesterol Levels:

While dietary changes are fundamental, certain natural nutrients, herbs, and supplements may also support healthy cholesterol levels. Some examples include:

Nutrients and Supplements 

  • Omega-3 fatty acids: Found in fatty fish and grass fed meat (e.g., salmon, mackerel, grass fed beef), omega-3s can help reduce LDL cholesterol and triglyceride levels.
  • Soluble fibre: Incorporating sources like oats, legumes, fruits (e.g., apples, berries), and vegetables (e.g., broccoli, carrots) can help lower LDL cholesterol.
  • Plant sterols and stanols: These compounds, found naturally in nuts (e.g., almonds, walnuts), seeds (e.g., sunflower seeds, pumpkin seeds) can help reduce LDL cholesterol absorption.
  • Garlic: Known for its potential to modestly decrease LDL cholesterol levels, garlic can be consumed fresh or as a supplement.
  • Coenzyme Q10: Statin medications may deplete levels of CoQ10, so supplementation can help maintain proper levels and support heart health.

Herbs

Arctium lappa 

Commonly known as burdock root, burdock root offers various potential health benefits that may indirectly contribute to cholesterol management.

Antioxidant properties: Burdock root contains antioxidants that help combat oxidative stress and reduce inflammation in the body. Chronic inflammation can contribute to the progression of heart disease, including high LDL cholesterol levels.

Fibre content: Burdock root is a good source of dietary fibre, which can aid in lowering LDL cholesterol levels by binding to cholesterol and promoting its excretion.

Liver support: Burdock root has traditionally been used to support liver health. A healthy liver plays a crucial role in cholesterol metabolism and production, and supporting liver function may indirectly contribute to healthy cholesterol levels.

Blood sugar regulation: Maintaining stable blood sugar levels is important for overall cardiovascular health. Burdock root has been studied for its potential to help regulate blood sugar levels, and better blood sugar control can positively impact cholesterol levels.

Anti-inflammatory effects: Chronic inflammation is linked to the development and progression of cardiovascular diseases. Burdock root contains compounds that exhibit anti-inflammatory properties, which may help protect against cardiovascular damage and promote heart health.

 

Turmeric

Improves cholesterol metabolism, Research suggests that curcumin may influence cholesterol metabolism by promoting the expression of genes involved in cholesterol homeostasis. It may enhance the production of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, which can help remove LDL cholesterol from the bloodstream.

 

By understanding the misconceptions surrounding cholesterol and implementing lifestyle changes, individuals can take action and charge of their cardiovascular health. Prioritising a heart-healthy diet, avoiding excessive intake of vegetable oils, and considering natural nutrients, herbs, and supplements can all contribute to managing healthy cholesterol levels. However without conscious action of your health and well-being then you will be stuck with taking medication for the rest of your life.

If you are interested in becoming strong, healthy and improving your fitness then contact us to find out how you can begin working with a personal trainer.

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Approach to Reducing Alcohol Consumption

As a personal trainer, we see many clients with the habit of consuming alcohol consistently and on some occasions daily for example a couple of glasses of wine with their evening meal.

 

Our goal as personal trainers is to help our clients create a lifestyle that promotes optimal health and well-being. One habit that often hinders this progress is this excessive alcohol consumption. Whether it’s a glass of wine with dinner or a few drinks during social gatherings, alcohol can have a significant impact on our overall health. In this guide, we will provide strategies to help you reduce your alcohol intake, using the glasses of wine with the evening meal as an example.

 

Bring Awareness to the Habit:

 

The first step in breaking any habit is to bring awareness to it. Take a moment to reflect on your evening alcohol consumption habit and acknowledge its impact on your health and well-being. Recognise the need for change and commit to making a positive transformation. If your goal is weight loss think about how much easier your journey would be without the extra calories each week from the consumption.

 

Modify Your Environment:

 

Your environment plays a crucial role in shaping your habits. Create an environment that supports your goal of reducing alcohol consumption. Remove alcohol from your home or keep it in a less accessible place. Replace alcoholic beverages with healthier alternatives such as infused water, herbal tea, or fresh juices. By making these alternatives readily available, you’ll make it easier to resist the urge to reach for alcohol.

 

Establish New Routines:

 

Breaking a habit often involves replacing it with a new, healthier routine. Identify the moments or activities that typically precede your evening alcohol consumption. Then, deliberately modify those routines to align with your goal of reducing alcohol intake. For example, if you usually pour yourself a drink immediately after entering the kitchen, replace that action with pouring a glass of water or engaging in a short stretching routine. By consciously altering your routine, you’ll gradually create a new pattern that does not involve alcohol.

 

Start Small and Gradual:

 

Attempting to eliminate a habit overnight can be overwhelming and discouraging. Instead, focus on small, manageable steps. Start by reducing the quantity of alcohol you consume or replacing some of your evening alcoholic drinks with non-alcoholic alternatives. By taking gradual steps, you’ll give your body and mind time to adjust, making it easier to break the habit in the long run.

 

Find Healthy Substitutes:

 

Breaking a habit becomes easier when you find healthier alternatives that fulfil the same underlying needs. Explore activities or beverages that provide relaxation, stress relief, or enjoyment without the negative effects of alcohol. Engage in physical exercise, practice mindfulness or deep breathing techniques, do some mobility and stretching or enjoy a flavourful herbal tea. Experiment with different options to find what works best for you and aligns with your goals.

 

Seek Support and Accountability:

 

Accountability can be a powerful tool in breaking habits. Share your intention to reduce alcohol consumption with a trusted friend, family member, or work with your personal trainer. They can provide encouragement, understanding, and support throughout your journey. Consider finding a buddy with similar goals, and together, you can motivate each other and celebrate milestones along the way. If one of you falls off track the other give give your friend or coach £10 for each drink you have, write a contract between you and make it extra motivating to stay on track.

 

Breaking the habit of over consuming alcohol understandingly requires commitment, patience, and a supportive approach. As a personal trainer, I encourage you to bring awareness to your habit, modify your environment, establish new routines, start small and gradual, find healthy substitutes, and seek support and accountability. Remember, progress may take time, but with determination, consistency and these strategies, you can break free from this habit and embrace a healthier, more balanced lifestyle and achieve the body you have been working hard for.

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Building Habits for a Lean and Healthy Body: A Step-by-Step Strategy

 

 

When it comes to developing the right habits with our personal training clients it is an absolutely crucial topic to take seriously when it comes to achieving your body composition goals. By incorporating the principles of behaviour change and habit formation, you can set yourself up for long-term success. We will explore a step-by-step strategy to create the correct habits for a lean and healthy body, using effective habit-building techniques.

 

Step 1: Define Your Goals

Clearly defining your goals is essential for creating the right habits. Ask yourself, “What does a lean and healthy body mean to me?” How will it add to the quality of my life now in the present and in the future? Is it losing a certain amount of weight, gaining muscle, or improving overall fitness? Define your goals with specificity and write them down. This will provide clarity and motivation as you embark on your habit-building journey to achieve a lean and healthy body long term.

 

Step 2: Start with Small Habits.

As the saying goes, “Big things have small beginnings.” You have to start at the foundation level and build upon it. Habits are small and kept consistent are easier to repeat. Consistent actions that compound over time, lead to significant changes. Instead of attempting radical changes, focus on starting small. For example, commit to a daily 15-minute workout, replacing your sugary snacks with healthy alternatives like fruits with yogurt, or drinking more water throughout the day by keeping a water bottle by your desk. These small habits lay a solid foundation for bigger changes later on.

 

Step 3: Create a Routine

Establishing a routine makes it easier to stick to your habits. Designate specific times for your daily workouts, meals, and self-care activities. By incorporating these habits into your daily schedule, they become automatic and more likely to stick. Consistency is key, so find a routine that works for you and strive to stick to it, even on busy days or days where you may feel tired stick to keeping the habit even if you go to the gym and do a 15 min workout you have still kept the habit of putting your gym clothes on, driving to the gym, parking up, getting your body moving etc.

 

Step 4: Connect Habits to Existing Cues

Habits are often triggered by cues in our environment. Take advantage of this by connecting your new habits to existing cues. For instance, if you want to establish a habit of regular exercise, link it to a specific cue like putting on your workout clothes on as soon as you get home from work or setting a reminder on your phone. By pairing your desired habits with existing cues, you can increase the chances of successful habit formation.

 

Step 5: Use Habit Stacking

Habit stacking involves attaching a new habit to an existing one. Identify a habit you already do consistently and pair it with a new habit related to your health goals. For example, if you always brush your teeth first thing in the morning, make it a habit to stretch or do a few bodyweight exercises immediately after brushing ‘After brushing my teeth I will do 10 squats’. By “stacking” your new habits onto existing ones, you’ll find it easier to integrate them into your daily routine.

 

Step 6: Monitor and Track Your Progress

Tracking your progress is crucial for habit formation. Use a journal, habit tracker, or smartphone app to record your daily habits. Seeing your progress visually can provide a sense of accomplishment and motivate you to continue. Celebrate small victories along the way, as these build momentum and reinforce positive habits.

 

Step 7: Adjust and Evolve

As you progress, be open to adjusting and evolving your habits. Your body and circumstances may change over time, so it’s essential to adapt your habits accordingly. Regularly evaluate your habits and goals, and make necessary adjustments to stay on track. Adaptation is the key to maintaining a lean and healthy body in the long term.

 

Additional tip: Break the bad habits that you have

 

We all have bad habits that we have engrained in us over time. Been from a Mediterranean ethnicity a lot of my family eat bread with all their meals, this is a habit formed when food was scarce, times where tough and bread would make a small meal more filling and satiating, I see family members still doing it to this day even though we have an abundant amount of food. Making your bad habits more difficult to keep can help you stop doing them, for example:

 

Reduce exposure: Not having bread in the house would be a good start, that would mean if you desired bread with your meal you would have to go to the shop to buy a loaf. Reducing the cues for your bad habits from your environment will produce less triggers.

 

Reframe your mindset: Highlight the benefits of avoiding your bad habits. When I don’t eat bread my digestion is better, I will consume less calories and lose body fat, I am not bloated and I have more energy, My skin is healthier etc.

 

Increase Friction: Increase the number of steps between you and your bad habits make it more difficult to consistently keep up the bad habit. Before I eat bread with my meal I need to do 20 burpees. Every time I eat bread with my meal I need to pay my personal trainer/wife/husband £50.

 

Use a commitment device: Having accountability with a coach and coming up with a goal setting contract with yourself and your personal trainer is a great way to keep you engaged in good habits and avoiding the bad habits.

 

Creating the correct habits for a lean and healthy body requires a deliberate and consistent effort. By following a step-by-step strategy that our personal training team can help structure for you and keep you accountable can set you up for success. Remember to start small, establish a routine, connect habits to existing cues, use habit stacking, monitor your progress, and remain open to adjustments. With patience, persistence, you can achieve the body and health you desire long term.

 

We would like to give credit to James Clear who wrote the book Atomic Habits for creating this structure of habit formation, we strongly recommend you to grab a copy of this book as it will help you in every aspect of your life.

If you wish to take your health and fitness to the next level and you have been thinking about hiring a personal trainer for a while, get in touch and our personal training team will explain to you how we can help you achieve your personal goals.

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