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Year: 2023

Soma Fitness Personal TrainingBlog2023
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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.
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Benefits of L-Glutamine

L-glutamine is a non-essential amino acid that is produced naturally in the body. It plays a vital role in a number of important bodily functions such as protein synthesis, cell growth, and energy production. Additionally, it offers a wide range of health benefits that we utilise for our personal training clients to assist them with the following:

Recovery:

One of the main benefits of L-glutamine is its ability to support recovery after intense exercise. It has been shown to help reduce muscle soreness, speed up muscle recovery, and improve overall athletic performance. Additionally, L-glutamine has been found to help with muscle repair and growth, which is essential for all individuals participating in resistance training along with athletes and bodybuilders.

Gut Health:

L-glutamine also offers several benefits for gut health. It has been shown to help heal and strengthen the intestinal lining, which can reduce the risk of leaky gut syndrome and other digestive disorders. Additionally, L-glutamine has been found to help reduce inflammation in the gut, which can alleviate symptoms of irritable bowel syndrome (IBS) and other digestive issues.

Cravings:

L-glutamine has also been found to help reduce cravings for sugar and other unhealthy foods. This is because L-glutamine can help regulate blood sugar levels, which can reduce the risk of sugar crashes and subsequent cravings. Additionally, L-glutamine has been found to increase feelings of fullness, which can help reduce overall calorie intake.

Dosage:

The recommended dosage of L-glutamine varies depending on the individual and their specific needs. However, most studies suggest that a daily dosage of 5-10 grams is generally safe and effective. It is important to note that L-glutamine should not be taken in excessive amounts, as this can cause adverse side effects such as gastrointestinal distress.

Other Benefits:

In addition to its benefits for recovery, gut health, and cravings, L-glutamine has also been found to offer a number of other health benefits. For example, it has been shown to help boost immune function, improve cognitive function, and reduce the risk of certain cancers. All these fantastic benefits for a relatively inexpensive supplement.

Overall, L-glutamine is an affordable and powerful supplement that offers a wide range of benefits. Whether you are an athlete looking to support muscle recovery, someone with digestive issues looking to improve gut health, or someone struggling with cravings and blood sugar issues, L-glutamine may be able to help. To purchase a good quality micronized L-Glutamine powder click the link below:

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Time Management Strategies

When it comes to achieving your fitness goals, time management is crucial. With a busy schedule, it can be challenging to make time for exercise and healthy habits. However, with proper time management strategies, you can prioritise your fitness goals and make significant progress towards your goals and a healthier lifestyle. As personal trainers, we discuss these essential time management tips with our clients to help remain organised and achieve their fitness goals.

 

  1. Don’t make the excuses: So many times we hear individuals within our personal training facility give us the excuse that they don’t have the time. Once we run through the weekly schedule we often discover that it is not lack of time rather a lack of the individual been organised with their time and the hierarchy of what is a priority.
  2. Plan your workouts in advance: One of the most effective time management strategies is to plan your workouts in advance. Take some time each week to schedule your workouts for the coming week. This will help you stay on track and ensure that you have time set aside for exercise as a priority. Treat these time slots like important meetings and how ever you are feeling turn up and do your best. There will be times when you will feel fatigued and mentally drained, still turn up and do what you can I promise you will leave the gym feeling much better than you did when you walked in.
  3. Make use of your calendar: Use your calendar to schedule your workouts and other habits like meal prep, mobility, walks or cardio. This will help you stay organised and ensure that you don’t double-book yourself or forget about important commitments. If it is in the diary its going to get done if we do not remain organised you will end up skipping or forgetting. For example meal prep will require a weekly shop, if you know that you will be meal prepping on a Sunday it will be important that you schedule your shopping for Saturday or Sunday morning.
  4. Set realistic goals: It’s important to set realistic fitness goals that fit into your schedule. If you’re struggling to find time for exercise, consider starting with shorter workouts or breaking up your workouts throughout the day. It is better to set yourself a realistic frequency that you can keep consistent. If you are in this situation I would start by scheduling yourself x 2 sessions in the gym per week even if it’s back to back days on the weekends or early mornings stick to it and develop the habit of remaining consistent and build on it.
  5. Hire a personal trainer: Working out with a personal trainer is a great way to stay motivated and accountable. Plus, it takes the extra time away that is required to program your sessions and make your exercise feel less like a chore.
  6. Focus on high-intensity workouts: High-intensity workouts like HIIT (high-intensity interval training) can be a time efficient way to burn calories and improve your fitness in a short amount of time. Incorporating these types of workouts into your routine can help you make the most of your limited time. If you have time to do steady state cardio add this is into your schedule as it is also highly beneficial.
  7. Don’t skip rest days: It’s important to give your body time to rest and recover between workouts. Skipping rest days can lead to burnout and injury, which will ultimately set you back in your fitness journey. Plan your rest days in advance and use them to recharge and prepare for your next workout. Plan days where you might go for a nice walk in the country or go and use a facility with a sauna, book yourself a massage or a session in a float spa.
  8. Multitask when possible: If you’re short on time, try to multitask when possible. For example, you could listen to a podcast or audiobook while you’re on the treadmill, or you could do bodyweight exercises while watching TV, or if you have a meeting over the phone go for a walk and get your steps in at the same time. Multitasking isn’t productive with a lot of things however in this situation it works really well.
  9. Use a timer: Using a timer for your rest periods can help you stay on track during your workouts and make the most of your time.
  10. Don’t scroll: leave your phone on airplane mode during your workouts. Mindless scrolling will be unproductive and not allow focus within your training.

As personal trainers we believe that time management is a crucial component of achieving your goals. Remember to be patient and persistent, and don’t be afraid to ask for help or support from a personal trainer or fitness professional to help guide and structure your plan of action.

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Investing in the right coach

Personal training can be a life-changing experience. The right coach can help you achieve your fitness goals and improve your overall health and well-being. However, finding the right coach can be a daunting task, especially with so many options available. While it may be tempting to look for a cheap deal, it is important to remember that quality comes with a price. In this article, we will discuss the importance of hiring the right coach and why it’s important not to look for a cheap deal when hiring a personal trainer.

 

First and foremost, it’s important to understand that not all personal trainers are created equal. Some may have more experience, more knowledge, and better credentials than others. When you’re looking for a personal trainer near you, it’s important to do your research and find someone who is qualified and has a good track record. This may require a bit of effort, but it’s worth it in the long run.

 

One of the main reasons why hiring the right coach is so important is that they can help you achieve your goals more quickly and efficiently. A good coach will have the knowledge and expertise to perform all the correct screening and assessments before hand to give him the data to design a bespoke fitness plan that is tailored to your specific needs and goals. They can also provide you with guidance and support along the way, helping you to stay motivated and on track.

 

Another benefit of hiring the right coach is that they can help you avoid injury. Not all exercises suit all individuals this is why it’s so important that you trust in the process and allow your coach to perform the assessments required so he can pick up and discrepancies you may have in certain ranges of motion so he can program accordingly. A lot or times personal trainers use the similar programs for all of their clients and don’t have an adequate screening procedures to determine what access to certain ranges of motions their client has. This can easily be identified by well educated coaches when observing programs performed on the gym floor.

 

Personal training involves a certain degree of risk, especially if you’re not familiar with proper form and technique. A good coach will not only teach you the right way to exercise but will also monitor your form to ensure that you’re doing each exercise correctly. At times coaches only qualify progressions of load a highly experienced coach will quantify quality of movement before increasing loads. This can help you avoid injury and stay safe while working out.

 

It’s also important to remember that personal training is an investment in your health and well-being. While it may be tempting to look for a cheap deal, it’s important to remember that you get what you pay for. Hiring a qualified and experienced personal trainer may cost more upfront, but it can save you money in the long run by helping you avoid injury and achieve your goals more quickly.

At our private personal training facility, we understand the importance of hiring the right coach. That’s why we only employ highly qualified and experienced personal trainers who are committed to helping our clients achieve their goals. Our personal trainers have a proven track record of success and can provide you with the guidance and support you need to succeed.

In addition to the physical benefits of personal training, there are also psychological benefits that come with having a personal trainer. One of the main psychological benefits is accountability. When you have a personal trainer, you have someone who is holding you accountable for your progress. This can be a powerful motivator, as it helps you stay on track and stay committed to your goals. A personal trainer that can help you navigate through the psychological barriers that every client will encounter on their path to achieving their goals.

 

Having a personal trainer can also help you build confidence and self-esteem. Working with a trainer who is supportive and encouraging can help you feel better about yourself and your abilities. As you achieve your goals and make progress, you’ll start to feel more confident in your ability to take on new challenges and push yourself even further. Our coaches understand that beginning a training program in a gym environment can be intimidating for most people, within our private facility is put to ease by the trust or the capabilities of our coaches that we will progress you according to your ability and not based on beasting our clients because it’s the cool thing to do. Programs are progressive and we do our due diligence before hand to make sure you will starting at the right place with your program.

 

Another important psychological aspect of personal training is the relationship between the trainer and the client. A good personal trainer will take the time to get to know you and understand your goals, needs, preferences as to what makes you tick. This relationship can be a powerful source of motivation and support, as your trainer will be there to help you through the tough times and celebrate your successes with you.

 

In conclusion, hiring the right coach is essential for achieving your fitness goals and improving your overall health and well-being. While it may be tempting to look for a cheap deal, it’s important to remember that quality comes with a price. When you’re looking for a personal trainer near you, do your research and find someone who is qualified and has a good track record. Investing in a good coach is cheaper in the long run to investing in a bad coach as you can never get lost time back.

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Weight Loss for Women: Key Considerations and Factors to Consider

Weight loss is a complex and challenging process, especially for women. Women’s bodies have unique features and challenges that can make weight loss more difficult, but also more rewarding. Understanding the key considerations and factors involved in weight loss for women can help you achieve your goals and feel better about your body.

  1. The menstrual cycle

The menstrual cycle is one of the most significant factors that affects weight loss for women. Hormonal fluctuations during the menstrual cycle can affect hunger levels, metabolism, and overall energy levels. During the luteal phase of the menstrual cycle, estrogen and progesterone levels increase, which can lead to an increase in appetite and a slower metabolism. On the other hand, during the follicular phase, estrogen levels are higher, which can lead to a higher metabolism and a decreased appetite.

  1. Menopause

Menopause is another factor that affects weight loss for women. As women age and reach menopause, their bodies experience a decrease in hormone levels, including estrogen. This hormonal change can lead to an increase in body fat and a decrease in muscle mass, making weight loss more difficult. Additionally, the decrease in estrogen levels can also lead to changes in the way the body processes food, making it harder to lose weight.

  1. Female hormones vs. male hormones

Women have different hormone levels compared to men, and these hormones play a crucial role in weight loss. Women have higher levels of estrogen and progesterone, which can affect their metabolism and hunger levels. On the other hand, men have higher levels of testosterone, which helps to increase muscle mass and metabolism. This difference in hormone levels can make weight loss more challenging for women compared to men.

  1. Body fat percentages

Women also have a higher body fat percentage compared to men, with women typically having between 21-24% body fat, while men have around 14-17%. This higher body fat percentage can make weight loss more difficult for women, but it is also important for overall health and fertility.

In conclusion, weight loss for women is a complex process that is influenced by many factors, including the menstrual cycle, menopause, hormone levels, and body fat percentages. Setting realistic goals with your coach or personal trainer who should be taking these considerations into the strategy and approach to your overall programming.   

Understanding these factors can help you develop a personalised weight loss plan that takes into account your unique needs and challenges. With the right approach, you can achieve your weight loss goals and begin to feel better about your body.

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Creatine: A Key Supplement for Over 50s.

As we age, our bodies go through various changes and our muscle mass, fitness levels and health can decline. However, incorporating sound nutrition and a consistent exercise routine can help to slow down this process and maintain our physical wellbeing. Another effective tool to enhance fitness and health in older age is the use of supplements, and one supplement that stands out is Creatine. As personal coaches we find that populations within this age bracket has a slight resistance to supplementation. Creatine is one of the most heavily researched and safest supplement available to us, today we will explore some of the benefits.

Creatine is a naturally occurring compound that is produced in the liver and stored in muscle tissues. It is commonly used by athletes and bodybuilders to increase strength and muscle mass. But, its benefits go beyond just athletic performance. Here’s how Creatine can benefit those over 50s.

 

  1. Improves Muscle Strength and Power: Creatine helps to increase the production of ATP (adenosine triphosphate), the primary energy source for muscles. With more ATP, your muscles can perform better and longer, leading to improved strength and power. This can be especially beneficial for older individuals who are looking to maintain their muscle mass and prevent muscle loss.
  2. Boosts Brain Function: Creatine has been shown to have a positive effect on cognitive function and memory. By providing energy to the brain, it can help improve focus, memory recall, and overall mental clarity.
  3. Supports Bone Health: As we age, our bones can become weaker and more prone to fracture. Creatine has been shown to have a positive impact on bone density and may help to reduce the risk of osteoporosis.
  4. Enhances Heart Health: Creatine can help improve heart function and reduce the risk of heart disease. It has been shown to lower blood pressure, improve cholesterol levels, and reduce oxidative stress.
  5. Supports Healthy Weight Management: Creatine has been shown to support healthy weight management by increasing muscle mass and reducing body fat. This can be particularly beneficial for older individuals who are looking to maintain a healthy weight and reduce the risk of obesity-related health issues.

 

Creatine is a valuable supplement for those over 50 who are looking to enhance their fitness and health. It is safe, effective, and has a range of benefits, including improved muscle strength, cognitive function, bone health, heart health, and weight management.

As a personal training business, we often educate your clients about the benefits of Creatine and how it can help them reach their goals and have a positive impact on their health. By incorporating Creatine into their fitness routine, we can help them enhance their overall energy levels, health and wellbeing.

We recommend consuming 5g of Creatine Monohydrate per day for most individuals. To get hold of a high quality source click the link below:

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Why am I not losing weight?

Losing weight is a common goal for many people, but it can also be a frustrating and challenging journey. If you’ve been working hard to shed pounds and haven’t seen the results you desire, it could be due to several reasons. Here are some of the most common reasons why you may not be losing weight and what you can do about it.

Habits: Your daily habits play a significant role in your weight loss journey. Poor eating habits, such as skipping meals, snacking, overeating, and eating high calorie low nutrient foods, can sabotage your efforts. You need to establish healthy habits, such as consuming you planned meals, staying hydrated, and getting adequate sleep, to support your weight loss goals. A personal trainer can help you navigate through the process of replacing bad habits with good habits to keep you on track.

Nutrition Adherence: To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. To do this, it’s essential to be consistent with your eating habits and make sure you’re eating nutritious foods that support weight loss. Fad diets and restrictive eating plans are not sustainable, and it’s crucial to have a balanced, healthy diet that includes a variety of foods. If you are staying on track all week and on the weekends you are going off plan it is likely you have un done all your hard work throughout the week. If you are socialising on weekends, it is important that you plan and prepare ahead using a method called calorie banking or selecting lower calorie options on the menu so that you can stay within the constraints of your deficit. A good personal trainer can guide you through the process when you eventually hit dates in your diary when social events take place. This doesn’t mean that you cannot have a good time it just means that a level of planning and mindfulness needs to be addressed so that you don’t spiral out of control and undo the weekly deficit that you have kept consistent.

Inconsistency with Exercise: Exercise is an essential component of weight loss. It helps to burn calories and build muscle, which can increase your metabolism. But, if you’re inconsistent with your exercise routine, it can be difficult to see results. To get the most out of your workouts, aim for consistency, gradually increasing the intensity and duration of your exercises over time. Often times exercises can act as your deficit however when consumption of the same amount of calories is present and your missing your scheduled training sessions then it would be a good idea to consume less calories on these days so you can stay within maintenance or within a slight deficit.

Not Putting Your Health as a Priority: Losing weight is a journey, and it requires commitment and dedication. If you’re not putting your health as a priority, it can be challenging to stick to your weight loss plan. Make a commitment to yourself to prioritise your health, and establish habits and routines that support your weight loss goals. Individuals place socialising or fashion as a priority and place their health at the bottom, health should be at the top investing in a personal trainer or a gym membership should prioritise those expensive nights out over the weekend and those funky Balenciaga trainers.

Stress and Hormonal Imbalance: Stress and hormonal imbalances can also contribute to weight gain or difficulty losing weight. Chronic stress can lead to overeating and a sedentary lifestyle, while hormonal imbalances can affect your metabolism and disrupt your weight loss efforts. If you’re struggling with stress or hormonal imbalances, a personal trainer can help you with these factors addressing your responses to certain situations and creating habits to try to reduce stress like improving sleep hygiene reducing alcohol and substance abuse. Seeking professional help is a valuable tool to help you to combat stress and understanding the psychological aspects behind your responses to stressors.

In conclusion, losing weight is not just about following a diet and exercise routine. It requires a holistic approach that includes healthy habits, consistency, and a commitment to your health. If you’re not seeing the results you desire, reassess your approach and make changes as needed. Remember, weight loss is a journey, and progress may not happen overnight. Be patient, stay focused, and celebrate your progress along the way.