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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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Why Cardio Alone Isn’t Enough

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

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

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

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

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

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

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

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

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

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

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

Insufficient Effort:

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

Lack of Belief:

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

Neglecting Resistance Training:

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

Weekend Setbacks:

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

Allowing Bad Habits to Persist:

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

Focusing on Load over Quality Reps:

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

Underestimating the Importance of Nutrition:

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

Fear of Bulking:

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

Insufficient Intensity in Training:

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

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

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Alzheimer’s Prevention: Lifestyle Strategies and Supplements

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

 

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

 

Supplements:

 

Alpha Lipoic Acid (ALA):

 

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

 

Omega-3 Fatty Acids:

 

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

 

Lion’s Mane Mushroom:

 

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

 

Lifestyle Strategies:

Heavy Metal Detox:

 

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

 

Low Sugar Diet with Healthy Fats:

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

 

Regular Physical Exercise:

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

 

Cognitive Stimulation:

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

 

Stress Management:

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

 

Sleep Optimisation:

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

 

Clean Up Your Cosmetics:

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

 

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

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

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Reclaiming Your Body Post-Pregnancy

 

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

 

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

 

Embrace the Healing Process:

 

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

 

Pelvic Floor Strengthening:

 

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

 

Cardiovascular Fitness:

 

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

 

Resistance Training:

 

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

 

Mindful Nutrition:

 

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

 

Building a Support System:

 

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

 

Balancing Motherhood and Fitness:

 

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

 

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

 

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Navigating the Female Menstrual Cycle

 

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

 

Understanding Your Body:

 

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

 

Developing a Strategic Approach:

 

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

 

Follicular Phase:

 

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

 

Ovulatory Phase:

 

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

 

Luteal Phase:

 

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

 

Menstrual Phase:

 

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

 

Strategic Check-ins and Weight-ins:

 

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

 

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

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SUMMER OFFER!!! 20% OFF in AUGUST

Looking to get in shape this summer? Look no further! Our personal training team is excited to offer all new customers a special summer promotion. For the entire month of August, we are offering a 20% discount on all of our personal training packages.

 

With our team of experienced and certified personal trainers, you can achieve your fitness goals in no time. We understand that everyone’s fitness journey is unique, which is why we offer personalised training programs tailored to your specific needs and goals.

 

Our state-of-the-art facility is equipped with the latest fitness equipment, and our trainers use the most effective techniques to help you reach your fitness potential. We are committed to providing a safe and welcoming environment where you can feel comfortable and confident in your workouts.

 

Don’t miss out on this amazing offer! Sign up for our personal training program today and take advantage of our special summer promotion. With a 20% discount, there’s never been a better time to start your fitness journey with us.

 

Contact us now to book your first session and start working towards a healthier, happier you!

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Are Low Carb Diets better for losing body fat?

A common belief is that a reduction in the consumption of carbohydrates will directly result in a reduction in body fat. Generally, the rationale behind this, is that less carbohydrates in their diet will result in less insulin, the ‘fat storing hormone’, being released and thereby storing less body fat.

 

In the context of fat loss/gain, caloric intake is important and carbohydrate intake is not.

Although studies have shown that those who consume more sugar gain more weight (Ruanpeng et. al. 2017), these studies do not compare groups consuming high carbohydrate diets and low-moderate carbohydrate diets with equal caloric intakes.

 

When calorie intake is controlled, i.e. both groups consume the same number of calories, differences in weight loss are not significant. (Te Morenga, 2013)

 

Understanding Energy Balance:

This is because weight loss is determined by energy balance. When we consume more calories than we expend then this puts us in a calorie surplus, meaning there is an excess of calories i.e. energy. When this occurs, this surplus of energy is stored as increased weight. Other factors determine how this weight is added. For example, if protein intake is high and someone is regularly resistance training, then more of the added weight is likely to be gained as an increase in muscle tissue. However, if someone is not resistance training, protein intake is low and sleep duration and quality is poor, then the vast majority of this added weight will be an increase in fat mass.

 

Satiety Matters:

People often over consume on calories due to their diet involving many foods that are not satiating. This can be why people have successful results when reducing carbohydrates out of their diet, because their over consumption of calories may be due to their previous diet having many low nutrient, low satiating sources of carbohydrates, such as sweets. Where some people then go wrong, is blaming all carbohydrates such as sweet potatoes and fruit, which have been shown to be much more satiating.

 

Overall, selecting meals to consume on your diet when fat loss is your goal, the only significant factors should be calories, protein (amount needed will be determined by your age), satiety (how full it leaves you feeling), nutrient density (the amount of beneficial nutrients in a food) and most importantly, how much you enjoy the meal. This is because adherence to a plan is going to be crucial. If you don’t believe you can eat like this for the rest of your life then it’s simply too strict.

References:

 

  • Ruanpeng, D., Thongprayoon, C., Cheungpasitporn, W., & Harindhanavudhi, T. (2017). Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis. QJM: An International Journal of Medicine, 110(8), 513-520.
  • Te Morenga, L., Mallard, S., & Mann, J. (2013). Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. Bmj, 346.