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Saw Palmetto and Its Benefits for Night Time Urination

Night time urination, also known as nocturia, can be a bothersome issue for many individuals, especially as they age. Working as a personal trainer coaching clients we try and optimise sleep and minimise stress, if an individual is getting up frequently to urinate in the night then this is going to impact these areas massively. While there can be various underlying causes, one natural remedy that has been recommend by Madalina our local herbalist has brought to our attention for its benefits in managing night-time urination is the saw palmetto complex.

 

Saw palmetto has been traditionally used to promote prostate health and alleviate urinary symptoms. In this article, we will explore how saw palmetto complex can may help with night-time urination and its potential mechanisms of action.

Understanding Saw Palmetto:

Its fruit contains various bioactive compounds, including fatty acids, phytosterols, and flavonoids, which are believed to contribute to its medicinal properties.

Reducing Prostate Enlargement:

One of the key factors contributing to night-time urination in men is an enlarged prostate gland, a condition known as benign prostatic hyperplasia (BPH). Saw palmetto is thought to inhibit the conversion of testosterone to dihydrotestosterone (DHT), a hormone that plays a role in prostate enlargement. By blocking DHT, saw palmetto may help prevent or reduce the enlargement of the prostate, alleviating pressure on the urethra and reducing night-time urinary frequency.

Anti-Inflammatory Properties:

Saw palmetto extract contains compounds with anti-inflammatory effects. These compounds may help reduce inflammation in the prostate gland and surrounding tissues. By doing so, saw palmetto could relieve pressure on the urethra and improve urine flow, leading to decreased nocturia.

Smooth Muscle Relaxation:

The smooth muscles in the bladder and urethra play a crucial role in controlling urine flow. Saw palmetto is believed to have a relaxing effect on smooth muscle tissue, which could help ease urinary urgency and improve bladder emptying. This relaxation may result in reduced nighttime trips to the bathroom.

DHT-Related Benefits:

Beyond blocking DHT synthesis, saw palmetto may interact with specific receptors in the prostate, potentially reducing the gland’s sensitivity to DHT. This action might provide further relief from urinary symptoms associated with an enlarged prostate.

If you are experiencing frequents visitors to the bathroom during the night and it is disruptive to your sleep, it is well worth giving this herb a try. Speaking with a natural health practitioner to take a deeper dive into your current state of health would be a good idea. Alongside this getting regularly exercise especially resistance training as been know to have have great benefits with prostate health, and of course reducing your alcohol consumption and cleaning up your nutrition. We may explore the benefits of these areas in further detail at a later date.

PROSTATE COMPLEX

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Training with Injuries

Sustaining an injury can be a major setback for any individual. Throughout years of personal training I have seen many clients take a break from their training due to an injury and others crack on and work around them. However, contrary to popular belief, being injured doesn’t necessarily mean you have to completely halt your training. In fact, there are numerous benefits to continuing your training, provided it’s done safely and under proper guidance. This article will explore the precautions to take, the advantages of training while injured, and how exercise can aid in your recovery process.

 

What to Avoid When Injured:

 

When dealing with an injury, it is crucial to prioritise safety and prevent exacerbating the issue. Here are some activities to avoid:

a. High-Impact Exercises: Activities such as running, jumping/plyometrics, or heavy weightlifting can put excessive strain on the injured area and delay the healing process.

b. Overloading the Injured Part: Avoid excessive resistance or repetitive movements involving the injured body part to prevent further damage.

c. Ignoring Pain Signals: Pain is your guide and your body’s way of signaling that something is wrong. Ignoring pain and pushing through it can lead to more serious injuries.

 

The Benefits of Training When Injured:

a. Maintaining Fitness Levels: Training other body parts that are not injured can help you maintain overall fitness levels during your recovery period.

b. Mental Well-being: Staying active can help alleviate stress, anxiety, and depression that might arise from being unable to participate in your regular activities.

c. Improved Circulation: Engaging in low-impact exercises can enhance blood flow to the injured area, potentially aiding the healing process.

 

Training the Opposite Limb & the Cross-Education Effect:

The Cross-Education Effect is a phenomenon where training one side of the body can lead to strength improvements in the opposite, untrained side. Several studies have supported this idea:

  • A study published in the European Journal of Applied Physiology (2017) found that training one leg resulted in strength gains not only in the trained leg but also in the untrained leg.
  • Another study in the Journal of Applied Physiology (2004) showed that individuals who trained one arm experienced significant strength gains in the non-trained arm.

Utilising the Cross-Education Effect during injury can help prevent muscle imbalances and maintain overall strength and increase the speed of your recovery.

 

Psychological Benefits of Training When Injured:

a. Enhanced Mood: Engaging in exercise releases endorphins, which are natural mood boosters, helping you maintain a positive outlook during your recovery.

b. Sense of Achievement: Successfully completing modified workouts can provide a sense of accomplishment and empowerment.

c. Reduced Stress: Exercise can act as a healthy outlet for stress, as it diverts your focus away from the injury and onto something positive.

 

Can Training Help You Recover Faster?

Incorporating controlled and appropriate exercises under the guidance of a qualified personal trainer can aid in your recovery process. Exercise can promote blood flow, tissue repair, and collagen synthesis, all of which are essential for healing. However, it is essential to follow your physios advice on the injury and consult with a competent personal trainer to design a safe and effective program tailored to your specific injury.

 

Gym-Based Recovery along side your Traditional Physiotherapy:

While traditional physiotherapy undoubtedly plays a crucial role in injury recovery, gym-based training can complement it effectively. The gym environment allows for a wider range of exercises and progressive loading, which can help you regain strength and flexibility more efficiently. A skilled personal trainer can customise workouts that target the injured area in a progressive manner while ensuring the overall program promotes your recovery.

 

Training when injured can offer numerous benefits, both physical and psychological. By avoiding harmful movements and focusing on proper exercises under expert guidance, you can maintain your fitness levels, stimulate the healing process, and improve your overall well-being. The magic of the Cross-Education Effect further supports the notion that working on the opposite side can aid in maintaining strength and preventing imbalances.

For example when I tore my pec on my left side, I still worked my right side and trained my legs, I even used my legs to kick pads and the bag and worked on a few techniques. My legs grew and became really strong. When I injured me knee I trained my upper body and the opposite leg along side my rehab, my upper body really progressed during this time so remember, your recovery is not just limited to the physiotherapy bed; the gym can also play a vital role in helping you get back on track. When one limb is injured think of it as a positive step forward to take action to get the other areas stronger.

 

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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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The Power of Saying ‘No’: Unlocking Your Fitness Potential

As a personal trainer, I’ve observed that many clients struggle to achieve their fitness goals because they find it challenging to say ‘no’ to various situations that hinder their progress. Whether it’s attending mid-week social events, sacrificing sleep, or succumbing to high-stress situations, saying ‘yes’ all the time can have detrimental effects on your weight loss, hunger levels, muscle building, and overall recovery. We will explore the science behind saying yes to these situations that will cause late nights, sleep deprivation, stress, and how they impact your fitness journey. By learning to say ‘no,’ you can prioritise your health and supercharge your progress.

 

Late Nights and Sleep Deprivation:

 

Late nights disrupt your body’s natural circadian rhythm, leading to sleep deprivation. Lack of sleep affects various hormonal and physiological processes, significantly impacting your weight loss and hunger levels.

 

a. Hormonal Imbalance: Sleep deprivation alters hormone production, primarily affecting two key hormones involved in appetite regulation—ghrelin and leptin. Ghrelin, the hunger hormone, increases, making you feel hungrier and increasing the likelihood of overeating. At the same time, leptin, the satiety hormone, decreases, leading to reduced feelings of fullness.

b. Cravings and Food Choices: Sleep deprivation triggers cravings for high-calorie, high-sugar foods, leading to poor food choices. These cravings, combined with increased hunger, can derail your weight loss efforts and hinder your ability to build muscle.

c. Metabolism and Fat Storage: Insufficient sleep disrupts your metabolism, affecting how your body processes and stores fat. Studies have shown that sleep-deprived individuals tend to have slower metabolisms and an increased tendency to store fat, particularly in the abdominal region.

 

Stress and its Impact on Fitness:

 

Saying ‘yes’ to stressful situations can significantly hinder your progress, making it essential to prioritise stress management and learn to say ‘no’ when needed.

a. Cortisol and Fat Storage: Stress triggers the release of cortisol, a hormone associated with fat storage, particularly around the midsection. Elevated cortisol levels can make it harder to lose weight and build muscle, as excess cortisol promotes muscle breakdown.

b. Impaired Recovery: High-stress levels inhibit recovery by interfering with muscle repair and growth. When you consistently say ‘yes’ to stressful situations, your body may struggle to adapt and rebuild, leading to compromised progress and increased risk of injury.

c. Lack of Focus and Motivation: Stress and overwhelm can sap your mental energy, leaving you less focused and motivated for your workouts. This can lead to suboptimal training sessions and hinder your ability to achieve your fitness goals.

Prioritising Rest and Recovery:

 

Apart from sleep and stress management, there are other areas where saying ‘no’ can be highly beneficial to your progress.

a. Overtraining and Injury Risk: Overcommitting to a high frequency of intense workouts without adequate rest can lead to overtraining, which manifests as fatigue, decreased performance, and increased risk of injury. By learning to say ‘no’ to and extra training sessions or classes where the intensity cannot be controlled or regulated or incorporating rest days, you give your body the chance to recover and grow stronger. This is commonly seen in athletes and individuals who enjoy sport, remember more is not always better, quality and consistency is always better.

b. Nutritional Choices: Saying ‘no’ to unhealthy food options and temptations can support your weight loss goals. By making mindful choices, you nourish your body with nutrient-dense foods that enhance recovery and provide the necessary fuel for optimal performance. Individuals might say, but my friend came round with cake and I couldn’t say no. Yes you can say no!

c. Time Management: Saying ‘no’ to non-essential commitments or distractions allows you to prioritise your training and self-care routines. By creating boundaries and carving out dedicated time for exercise and recovery, you improve consistency and create an environment conducive to progress.

 

Learning to say ‘no’ is an essential skill on your fitness journey and progress.

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Finding the Optimal Workout Duration: How Long Should Your Workouts Be?

 

Striking the right balance between an effective workout and a time-efficient routine is essential. To shed light on this topic, we will take a look at various studies conducted on workout durations and provide a summary of the main takeaways. Remember, personal preferences and goals play a significant role, but understanding the scientific evidence can help guide your decision-making process and also give you less room for excuses if you are not currently exercises and taking charge of your health.

 

Study 1: “The Effect of Workout Duration on Strength Gains”

 

In a study published in the Journal of Strength and Conditioning Research, researchers investigated the impact of different workout durations on strength gains. They divided participants into three groups: one group performed 30-minute workouts, another performed 60-minute workouts, and the third group had 90-minute workouts. The study concluded that there were no significant differences in strength gains among the three groups. This suggests that workout duration alone may not be the key factor for strength development.

 

Study 2: “Effects of Workout Duration on Cardiovascular Fitness”

 

A research team at the University of California conducted a study to examine the effects of workout duration on cardiovascular fitness. They assigned participants to two groups: one group performed 30-minute moderate-intensity workouts, and the other group engaged in 60-minute moderate-intensity workouts. The study revealed that both groups experienced significant improvements in cardiovascular fitness. While the 60-minute group demonstrated slightly greater gains, the results indicated that shorter workouts can still yield substantial cardiovascular benefits.

 

Study 3: “Optimal Workout Duration for Fat Loss”

 

In a study published in the International Journal of Obesity, researchers analysed the impact of different workout durations on fat loss. Participants were divided into three groups: one group performed 20-minute high-intensity interval training (HIIT) workouts, another group engaged in 40-minute HIIT workouts, and the third group performed 60-minute steady-state cardio workouts. The findings showed that all three groups experienced significant reductions in body fat percentage, with no significant differences between the durations. This suggests that the intensity of the workout may play a more significant role in fat loss than the duration alone.

 

Study 4: “The Impact of Prolonged Exercise on Hormonal Changes”

 

A study published in the Journal of Endocrinology and Metabolism examined the effects of prolonged exercise on hormonal changes. Male participants performed a high-intensity resistance workout lasting 90 minutes. The study found that after the workout, there was a significant decline in serum testosterone levels and an increase in cortisol levels. These hormonal changes indicated a temporary state of increased catabolism, suggesting that longer workouts may have a negative impact on anabolic hormone balance.

 

Study 5: “Effects of Different Workout Durations on Testosterone and Cortisol Response”

 

A research team conducted a study published in the European Journal of Applied Physiology to investigate the effects of different workout durations on testosterone and cortisol response. Participants performed resistance exercises at varying durations: 30 minutes, 60 minutes, and 90 minutes. The study revealed that the 30-minute workout resulted in a significant increase in testosterone levels without a significant rise in cortisol levels. The 90-minute workout led to a decline in testosterone levels and an increase in cortisol levels. These findings suggest that longer workouts may disrupt the balance of anabolic and catabolic hormones.

 

Main Takeaways:

 

  1. Workout duration alone is not the sole determinant of strength gains. Focus on intensity, proper form, and progressive overload for optimal results.
  2. Both shorter and longer workouts can improve cardiovascular fitness. The key is to maintain a consistent level of intensity.
  3. Fat loss can be achieved with various workout durations. High-intensity exercises, such as HIIT, may be more effective for fat loss than steady-state cardio.
  4. Prolonged exercise sessions, especially high-intensity workouts lasting 90 minutes or more, can lead to a decline in serum testosterone levels.
  5. Longer workouts may result in an increase in cortisol levels, indicating a potential shift towards a catabolic state.
  6. Shorter workout durations, such as 30 minutes, may promote a favorable hormonal response with an increase in testosterone levels and minimal changes in cortisol levels.

 

Determining the ideal workout duration depends on individual preferences, goals, and available time. This also eliminates the excuse of ‘ I don’t have time to exercise’ as we all have 30 mins in our day. While the studies presented above provide insights into the effects of different workout durations, it is important to consider other factors such as exercise intensity, consistency, and recovery. A well-rounded fitness routine that incorporates a mix of strength training, cardiovascular exercises, and flexibility work is generally recommended. Ultimately, the best workout duration is the one that you can keep consistent, motivated, engaged, and helps you achieve your fitness goals.

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How Many Times a Week Should I Work Out? Finding the Right Balance.

When it comes to individual fitness goals, a common question that often arises is, “How many times a week should I work out?” It’s an important consideration because finding the right balance is crucial for achieving optimal results while avoiding burnout or injury. If you’re based in Altrincham and Hale and looking for guidance on structuring your workout routine, this article will provide valuable insights as to what philosophies our personal trainers use to help you make informed decisions and maximise each individual’s fitness journey.

 

Understand Your Goals and Fitness Level:

 

Before determining the frequency of your workouts, it’s essential to understand your fitness goals and current fitness level. Are you aiming for weight loss, muscle gain, improved cardiovascular health, or overall fitness? Assessing your goals will help tailor your workout routine accordingly. Additionally, consider your current fitness level to determine the appropriate starting point and gradually progress. We utilise a fitness assessment to gather data to discover our clients starting point and progress the program from that point onwards.

 

The Importance of Rest and Recovery:

 

While exercise is crucial for achieving fitness goals, rest and recovery play an equally important role. Overtraining can lead to fatigue, decreased performance, and an increased risk of injury. Therefore, it’s vital to incorporate rest days into your routine. Adequate rest allows your muscles to recover, rebuild, and grow stronger. As a general guideline, aim for at least one to two rest days per week.

 

Frequency Recommendations:

 

The frequency of your workouts depends on several factors, including your goals, fitness level, and time availability. Here are some general recommendations to consider:

a. Beginners: If you’re new to exercise or returning after a long break, start with two to three workouts per week. This frequency allows your body to adapt and minimise the risk of overwhelming yourself.

b. General Fitness: For overall fitness maintenance, aim for three to five workouts per week. This frequency ensures consistency and helps you maintain a healthy lifestyle.

c. Weight Loss: If weight loss is your primary goal, consider increasing your workout frequency to four to six times per week. Combining cardiovascular exercises with strength training and a healthy step count can be beneficial in achieving weight loss goals.

d. Muscle Gain: If you’re looking to build muscle and strength, focus on three to six workouts per week, targeting different muscle groups on different days. Adequate rest between workouts is crucial for muscle recovery and growth.

 

Listen to Your Body:

 

While guidelines are helpful, it’s essential to listen to your body’s cues. Pay attention to how you feel physically and mentally. If you’re consistently fatigued, experiencing excessive soreness, or struggling to recover, it might be an indication that you need to reduce your workout frequency or intensity. Adjustments are necessary to avoid burnout and maintain long-term fitness success.

 

Determining how many times a week you should work out requires careful consideration of your goals, fitness level, and recovery needs. As a personal training business in Altrincham and Hale, we understand the importance of finding the right balance to help you achieve your fitness aspirations. If you have the opportunity to consult with a qualified personal trainer who can provide personalised guidance based on your individual circumstances. By striking a balance between exercise, rest, and recovery, you’ll pave the way for sustainable progress and a healthier, fitter you.

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Bone Health: Best Approaches for Optimal Bone Health

Bone strength is vital for maintaining overall health and preventing debilitating conditions like osteoporosis. While genetics play a significant role in bone health, there are several evidence-based approaches to improve bone strength and reduce the risk of fractures.

In this article, we will dive into scientifically supported methods to enhance bone health.

Resistance Training:

Resistance training, also known as weight-bearing or strength training, is a cornerstone for improving bone strength. Studies consistently demonstrate its positive impact on bone mineral density (BMD) and overall bone health. Weightlifting, bodyweight exercises, and resistance machines are effective means of applying mechanical stress to bones, stimulating bone formation and remodelling. Aim for two to three sessions per week, focusing on exercises targeting major muscle groups. As a personal training facility we are constantly encouraging our clients who are in the over 50s populations to continue with their resistance training in a safe and effective manner.

 

Some interesting statistics:

-According to a 2019 study in Acta Orthopaedica, the one-year mortality after a hip fracture is 21% for those whose fracture is surgically repaired. If the fracture is not repaired, the one-year mortality is about 70%.

–One in three adults aged 50 and over dies within 12 months of suffering a hip fracture. Older adults have a five-to-eight times higher risk of dying within the first three months of a hip fracture compared to those without a hip fracture. This increased risk of death remains for almost ten years.

 

This can be prevented with a simple resistance training program 2-3 times per week, contact us to find out more how you can receive expert guidance from our coaches and we can work with you 1-1 in person in our private gym, or remotely online.

High-Impact Exercises:

High-impact activities, such as jumping, skipping, running, and dancing, subject bones to greater gravitational forces, leading to improved bone density. Research indicates that these activities stimulate bone growth and enhance bone mineralisation. However, individuals with existing joint issues or replacements should consult a engaging in high-impact exercises. Within your personal training facility we have a number of clients with hip and knee replacement. Due to these conditions it would be advised that you focus more on resistance training.

Adequate Calcium Intake:

Calcium is a vital nutrient for bone health as it contributes to bone mineralisation. Ensure you consume an adequate amount of calcium-rich foods, such as dairy products, leafy green vegetables, . The recommended daily intake for adults is around 1000-1200 mg of calcium, depending on age and gender. Calcium supplements may be necessary for those unable to meet their requirements through diet alone.

Foods with the highest calcium content per 100g:

Dairy Products:

  • Milk (cow’s, goat’s, or sheep’s milk) – 120 mg
  • Yogurt (plain or Greek) – 110-150 mg
  • Cheese (cheddar, mozzarella, Swiss, etc.) – 700-1100 mg
  • Cottage cheese – 83 mg

Fish:

  • Sardines (canned, with bones) – 382 mg
  • Salmon (canned, with bones) – 215 mg
  • Canned fish with edible bones (such as anchovies) – varies by type, around 200-300 mg

Leafy Green Vegetables:

  • Kale – 150 mg
  • Spinach – 99 mg
  • Collard greens – 145 mg
  • Turnip greens – 190 mg
  • Mustard greens – 115 mg

Nuts and Seeds:

  • Almonds – 264 mg
  • Sesame seeds – 975 mg
  • Chia seeds – 631 mg
  • Brazil nuts – 160 mg

Legumes:

  • White beans – 175 mg
  • Navy beans – 140 mg
  • Chickpeas (garbanzo beans) – 49 mg
  • Black-eyed peas – 35 mg

Fortified Foods:

  • Fortified orange juice – varies by brand, around 30-50 mg
  • Fortified plant-based milk alternatives (such as almond milk, oat milk, etc.) – varies by brand, around 120-300 mg

Other Sources:

  • Broccoli – 47 mg
  • Edamame – 63 mg
  • Figs (dried) – 162 mg
  • Amaranth – 159 mg
  • Quinoa – 31 mg

 

Sufficient Vitamin D Levels:

Vitamin D is essential for optimal calcium absorption and utilisation. It aids in regulating bone mineralization and maintaining calcium balance. Sunlight exposure triggers vitamin D synthesis in the skin, but it can be challenging to obtain adequate levels solely through sunlight especially for our clients who reside in sunny Manchester. Consider consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks. In some cases, supplements may be necessary, especially for individuals with limited sun exposure, especially black and Asian communities living in locations with limited sun exposure or certain medical conditions.

 

Vitamin K2:

Vitamin K2 is a lesser-known but crucial nutrient for bone health. It plays a vital role in activating proteins involved in bone mineralization and preventing calcium from depositing in arteries and soft tissues. Good food sources of vitamin K2 include fermented foods like natto (fermented soybeans), sauerkraut, and certain types of cheese, particularly aged and hard cheeses. Including these foods in your diet can help ensure adequate intake of vitamin K2 for optimal bone health.

 

Balanced Diet:

A well-rounded, balanced diet is crucial for bone health. In addition to calcium, vitamin D, and vitamin K2, ensure you consume adequate amounts of other bone-supporting nutrients, including magnesium, phosphorus, and potassium. Fruits, vegetables, whole grains, lean proteins, and healthy fats should be the foundation of your diet as they provide a variety of nutrients necessary for optimal bone health.

 

Alcohol and Smoking:

Certain lifestyle choices can negatively impact bone health. Avoid excessive alcohol consumption, as it interferes with calcium absorption and affects bone remodelling. Smoking is also detrimental to bone health, as it hampers bone formation and reduces estrogen levels in women, leading to accelerated bone loss. Minimizing or eliminating these factors is essential for maintaining healthy bones.

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Getting started for a beginner in the gym.

As a personal trainer, I understand how overwhelming it can be for beginners to step into a gym for the first time. With so many different machines, equipment, and training programs available, it can be hard to know where to start. However, getting started in the gym doesn’t have to be intimidating. In fact, with the right guidance and knowledge, it can be a very rewarding and enjoyable experience. Here are some tips to help complete beginners get started in the gym.

 

First, it’s important to set some realistic goals. Think about what you want to achieve and what your fitness level is currently. It’s important to be honest with yourself about your current fitness level and what you are capable of achieving in a reasonable amount of time. A personal trainer can sit down with you and layout some realistic micro and macro goals and give you the correct structure and guidance on how to navigate to attain them.

 

Once you have set your goals, you can start planning your workout routine.

When it comes to training splits, there are many different options available. Some popular training splits include full-body workouts, upper/lower splits, and push/pull/legs splits. Full-body workouts are great for beginners because they allow you to work all of your muscle groups in a single session. Upper/lower splits focus on the upper body in one workout and the lower body in another, while push/pull/legs splits separate your workouts into upper body pushing movements, upper body pulling movements, and leg exercises.

 

Regardless of the type of training split you choose, it’s important to incorporate a variety of exercises to ensure that you are working all of your muscle groups. This can include compound exercises like squat variations, hinging variations, pressing movements and pulling movements, as well as isolation exercises like bicep curls and tricep extensions. It’s also important to start with lighter weights and focus on perfecting your exercise execution before gradually increasing the weight. It’s important that you learn how to control the weight through the full range of motion and that you learn how to contract the muscle that you are trying to work rather than just moving the load from A to B with zero intent.

 

While it’s possible to get started in the gym on your own, hiring a personal trainer is often the best way to learn how to exercise correctly. A personal trainer can help you set realistic goals, develop a bespoke workout plan based on your fitness level and goals, and teach you proper exercise execution. They can also help you track your progress and adjust your workout plan as needed.

 

A personal trainer can help navigate through all the challenges that will come your way along the path and coach you to you remain motivated and accountable. Starting a new workout routine can be challenging, but having a personal trainer by your side can help you stay focused and committed to achieving your goals. They can also provide valuable advice on nutrition and lifestyle habits to help you achieve your fitness goals faster. Which is that hardest part of the process for most individuals.

 

Getting started in the gym can be daunting for complete beginners. However, with the right guidance and knowledge, it can be a rewarding and enjoyable experience. Setting realistic goals, choosing the right training split, and incorporating a variety of exercises are all key to a successful workout routine. Hiring a personal trainer is the best way to learn how to exercise correctly and stay on track within your fitness journey. Don’t wait for tomorrow or Monday start today step foot into the gym and get comfortable within the environment, everyone is in the gym for the same reason and that’s to progress and achieve a stronger healthier body.

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The Health Benefits of Ashwagandha

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

 

Reduces stress and anxiety

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

 

Improves brain function

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

 

Boosts immune system

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

 

Reduces inflammation

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

 

Lowers cholesterol and blood sugar levels

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

 

Improves physical performance

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

 

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

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

 

Boosts nitric oxide levels

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

 

Increases muscle mass and strength

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

 

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

 

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Maintain your goals during Ramadan

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

When is the best time to train during Ramadan?

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

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

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

What types of foods should you break your fast with?

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

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

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

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

How to optimize hydration during Ramadan?

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

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

How to maintain muscle mass during Ramadan?

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

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

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

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

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