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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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⬇️7.5 Kg at 60 years of age!

Nick has been dealing with a chronic knee injury for quite some time but that hasn’t stopped him from taking control of his health and fitness.

When he began training with coach Jonny he was struggling to walk properly and had the goal of losing some weight.

Nick is one of coach Jonny’s hardest working clients in the gym, and pushes himself every single session however in the early stages his nutrition was letting him down over the weekend.

The inconsistency with his nutrition outside of the gym was keeping his weight stagnant however after this was addressed Nick locked in and was ready was to make the changes necessary.

A plan was made that was realistic for him to allow for him to still have a social life and still hit his targets.

⭐️Lost 7.5 kg (16.5 lbs)

⭐️ Can now walk properly with increased strength and stability.

⭐️Increased understanding on how to follow and bespoke training program x 3 sessions per week.

⭐️Deeper understanding of nutrition and how he can still socialise and stay on track.

⭐️Better posture, increased strength and lean muscle mass.

⭐️More enjoyment of his training now he is pain free.

Are you located in the Hale and Altrincham area or close by and wondering how to get started with losing weight and feeling great?

Are you struggling with achieving your health and fitness goals and find that you do not know where to start?

Are you struggling finding the energy to get yourself in the gym?

Contact us and we can get you booked in for a FREE Consultation with our personal training team who can explain to you the steps it will take to get you to where you desire to be. Our personal trainers will guide and coach you along the way helping you to create the habits required for you to have a strong and healthy body and bags of energy.

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20KG WEIGHT LOSS RESULT FOR JAMES

 

When James began the body transformation process 8 months ago, he was unsure of where to even get started with everything. That’s why he reached out for help.

 

We started out with the fundamentals of what it takes to achieve a real body transformation.

 

x3 PT sessions per week with scheduled recovery days and implemented simple nutrition protocols that are tailored towards his individual needs and are easy to follow.

 

James understood from the very early stages that for him to see changes. He had to be ready and willing to change him. Which meant his lifestyle and habits outside had to improve. Immediately and with urgency to really see results.

 

He thrives off making progress week after week.

 

-20kg seems a lot of weight to lose but we never focused on it.

 

We focused on putting into practice every single day what it truly takes to achieve fat loss. Then followed the process 100% while making tweaks along the way.

 

⭐️ Increased confidence in himself inside & outside of the gym.

 

⭐️ Secured a new Job.

 

⭐️ Taken up a new hobby – rock climbing.

 

⭐️ Taken up running.

 

⭐️ Knows how to use any gym equipment and understands which muscle groups he is using and why.

 

⭐️ Is learning and understanding nutrition for fat loss and life changing habits which will stay with him for life. Oh.. and lost -20kg.

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Altrincham Book Recommendation Hale Nourishing Traditions Personal Trainer Personal Training Weight Loss steliosshengas

Nourishing Traditions: A Path to Optimal Health and Well-being

 

In today’s fast-paced world, where processed foods dominate our diets, it has become essential to revisit the wisdom of our ancestors and reconnect with traditional methods of nourishment. “Nourishing Traditions” by Sally Fallon Morell is a remarkable book that offers a treasure trove of knowledge on the importance of traditional, nutrient-dense foods and their profound impact on our overall health. In this article, we will explore the key points of this enlightening book and discuss why everyone should consider reading it to improve their well-being.

Embracing Traditional Foods:

“Nourishing Traditions” emphasizes the significance of traditional food preparation methods, such as fermentation, soaking, and sprouting. These techniques unlock the nutritional potential of foods, enhance digestion, and increase nutrient absorption. The book explores the benefits of consuming foods like bone broth, fermented vegetables, and cultured dairy products, which are rich in probiotics, enzymes, vitamins, and minerals.

 

The Importance of Fats:

Contrary to popular belief, fats are essential for our health. “Nourishing Traditions” sheds light on the importance of consuming healthy fats like butter, lard, coconut oil, and animal fats. These fats provide crucial nutrients, aid in hormone production, support brain function, and promote satiety. The book challenges the myth of low-fat diets and highlights the dangers of highly processed vegetable oils.

 

Understanding Grains and Legumes:

While grains and legumes can be nutritious, they also contain antinutrients such as phytic acid and enzyme inhibitors that can hinder proper digestion. “Nourishing Traditions” delves into the traditional methods of preparing grains and legumes, like soaking and fermenting, to neutralize these antinutrients, enhance nutrient availability, and improve digestion.

 

The Benefits of Fermented Foods:

Fermented foods are a cornerstone of traditional diets across cultures, and “Nourishing Traditions” emphasizes their importance. Fermentation not only increases the shelf life of foods but also enhances their nutritional value. The book explores the benefits of fermented vegetables, dairy products like kefir and yogurt, and fermented beverages like kombucha. These foods are rich in beneficial bacteria, enzymes, and vitamins, supporting gut health and boosting the immune system.

 

A Return to Animal Foods:

“Nourishing Traditions” advocates for the inclusion of animal foods in our diets, highlighting their nutrient density and unique health benefits. The book emphasizes the importance of consuming organ meats, bone broth, pastured eggs, and grass-fed meats, which are rich in essential amino acids, vitamins, and minerals.

 

“Nourishing Traditions” is a remarkable resource that brings to light the profound impact of traditional food preparation methods on our overall health. By embracing the principles outlined in this book, we can optimise our nutrition, enhance digestion, support gut health, and improve our overall well-being.

It is crucial for everyone to read “Nourishing Traditions” to gain a deeper understanding of how our food choices impact our health. By incorporating traditional, nutrient-dense foods into our diets, we can reclaim our vitality, strengthen our immune system, and experience the countless benefits of nourishing our bodies with wisdom from the past.

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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.