tag:blogger.com,1999:blog-61440213299042623402024-03-05T15:02:59.644+00:00Mark Raynsford Personal Training - Fat Loss, Health and Fitness BlogInformation to help YOU Lose Fat, Get Fitter, and Workout for better RESULTS!Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.comBlogger73125tag:blogger.com,1999:blog-6144021329904262340.post-67495817934578189622009-04-21T15:29:00.004+01:002009-04-21T15:33:41.932+01:00The Blog is moving!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4XlU6gHMI_5EPdAdr01IG_FHky2OgDX_9kIYS8f4KupcMTB2C2kar6Ws0QcyO_6tcPT4k_Qf8jr8Jw5BdUTl8SqMkGjUxjymXZOKJfy5advBGngGo7U9EsjQ5uxYcHgQOsTpZn3BGEk/s1600-h/House_Moving.jpg"><span style="font-family:arial;color:#000099;"><img id="BLOGGER_PHOTO_ID_5327151844461510450" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 182px; CURSOR: hand; HEIGHT: 200px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4XlU6gHMI_5EPdAdr01IG_FHky2OgDX_9kIYS8f4KupcMTB2C2kar6Ws0QcyO_6tcPT4k_Qf8jr8Jw5BdUTl8SqMkGjUxjymXZOKJfy5advBGngGo7U9EsjQ5uxYcHgQOsTpZn3BGEk/s200/House_Moving.jpg" border="0" /></span></a><span style="font-family:arial;color:#000099;"><br /></span><div></div><br /><p><a href="http://www.markpt.wordpress.com/"><span style="font-family:arial;color:#000099;">This blog is moving</span></a><span style="font-family:arial;color:#000099;">!!!</span></p><p><span style="font-family:arial;color:#000099;"></span></p><p><span style="font-family:arial;color:#000099;">I have decided to move </span><a href="http://www.markpt.wordpress.com/"><span style="font-family:arial;color:#000099;">this blog</span></a><span style="font-family:arial;color:#000099;"> to WordPress which gives more features, and I feel will give a better service.</span></p><p><span style="font-family:arial;color:#000099;"></span></p><p><span style="font-family:arial;color:#000099;"><br>Therefore, if you could update your link, visit the new blog, and re-bookmark the </span><a href="http://www.markpt.wordpress.com/"><span style="font-family:arial;color:#000099;">new website</span></a><span style="font-family:arial;color:#000099;"> it will be much appreciated!</span></p><p><span style="font-family:arial;color:#000099;"></span></p><p align="center"><span style="font-family:arial;font-size:180%;color:#000099;"><strong><br>The new link is </strong></span><a href="http://www.markpt.wordpress.com/"><span style="font-family:arial;font-size:180%;color:#000099;"><strong>www.Markpt.wordpress.com</strong></span></a></p><p><span style="font-family:arial;color:#000099;"></span></p><p><span style="font-family:arial;color:#000099;"><br>Thanks for your interest, and feel free to let me know what you think of the new</span> site!</p>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-13759672488684305832009-04-19T07:41:00.005+01:002009-04-19T08:26:15.572+01:00Healthy Banana and Protein Muffins!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUSuC3camWoJxm-YwEPiV9s3nhipD1UV915_zK7HHo9P59YXT5hnlJVHaAayy3SXVIi6IwEB10hvViLL8lLMGZqHiGcPhLoSGU2EsIlEOq9zXV4DXBDjfOnMAnXf310L2o062BIJQ_7gM/s1600-h/muffin.bmp"><img id="BLOGGER_PHOTO_ID_5326289319292160706" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 200px; CURSOR: hand; HEIGHT: 147px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUSuC3camWoJxm-YwEPiV9s3nhipD1UV915_zK7HHo9P59YXT5hnlJVHaAayy3SXVIi6IwEB10hvViLL8lLMGZqHiGcPhLoSGU2EsIlEOq9zXV4DXBDjfOnMAnXf310L2o062BIJQ_7gM/s200/muffin.bmp" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;">Here is a cracking recipe for HEALTHY yummy muffins!</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />Makes 10 muffins</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong><em><span class="blsp-spelling-corrected" id="SPELLING_ERROR_0"><br />Ingredients</span></em></strong></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />50g Butter</span></div><div><span style="font-family:arial;color:#000099;">75g Brown Sugar</span></div><div><span style="font-family:arial;color:#000099;">1 Egg</span></div><div><span style="font-family:arial;color:#000099;">225g Spelt or Wholemeal Flour</span></div><div><span style="font-family:arial;color:#000099;">2-3 Mashed Bananas</span></div><div><span style="font-family:arial;color:#000099;">Pinch Salt</span></div><div><span style="font-family:arial;color:#000099;">1 tsp Baking Powder</span></div><div><span style="font-family:arial;color:#000099;">1tsp Vanilla or Almond Essence</span></div><div><span style="font-family:arial;color:#000099;">5 Tbsp Milk</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong><em>Optional</em></strong></span></div><div><span style="font-family:arial;color:#000099;">100g Chocolate Protein Powder (Add extra liquid if you add the protein)</span></div><div><span style="font-family:arial;color:#000099;">75+% cocoa Chocolate, few squares crushed</span></div><div><span style="font-family:arial;color:#000099;">2 handfuls of Oats</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />- Combine everything in a large bowl</span></div><div><span style="font-family:arial;color:#000099;">-Spoon into 10 non stick muffin cases</span></div><div><span style="font-family:arial;color:#000099;">- Bake at 190<span class="blsp-spelling-error" id="SPELLING_ERROR_1">degs</span> for 20<span class="blsp-spelling-error" id="SPELLING_ERROR_2">mins</span></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong><br />Calories </strong>- 165<span class="blsp-spelling-error" id="SPELLING_ERROR_3">kcals</span> <strong>Protein</strong> - 4.1g (or 14g with 100g protein powder), <strong><span class="blsp-spelling-error" id="SPELLING_ERROR_4">Carbs</span></strong> - 27g, <strong>Fat </strong>- 5g, <strong>Fibre</strong> 2.2g</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />Great for mid morning or afternoon snacks, and with the oats and protein powder great for pre-workout. Get on it and feedback!!! </span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-34438938341781417222009-04-13T21:41:00.007+01:002009-04-13T22:01:45.521+01:00Fit or Unfit for what you need to be?!<span style="font-family:arial;color:#000099;">Yesterday we went to Alice Holt, a nice little woodland forest area, with bike tracks, walkways and lots of hidden kids playgrounds. We had just bought a tag-along for our bikes so we can take our 4 year old old on the bike rides, meaning extra leg work! This is another great way to get the family out and about and get some exercise without really thinking about it!</span> <div><br /><br /><br /><div><span style="font-family:arial;color:#000099;"><img id="BLOGGER_PHOTO_ID_5324280048874765650" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 200px; CURSOR: hand; HEIGHT: 155px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabT30CErXYxGJaLrIp3fS69iAtcXsl7xah7mkqTFMTn51jw3cdDGVn36jUBNHzVIKo7dBIt4J9nMityyojZb9je6b_1XubaMTbfZVHVB_fGj7tml0cwhzWzXJBMFjFktObZ9MGbaLH70/s200/tag.jpg" border="0" /></span></div><br /><br /><p><span style="font-family:arial;color:#000099;">However, we came round one corner and just caught a glimpse of a "Dad" taking his son down from his shoulders, after presumably carrying him for a bit. The child was about 5, nothing too big, and the Dad was probably about 30lbs overweight. What I saw next <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">disappointed</span> me, but also made me realise just how unfit for everyday tasks people are.</span></p><br /><p><span style="font-family:arial;color:#000099;">As the child wandered off, the Dad spent the next 30secs, doubled over, stretching out his lower back, putting his hand on his hips and arching, bending forward, and generally grimacing!</span></p><span style="font-family:arial;color:#000099;"><img id="BLOGGER_PHOTO_ID_5324282708895700018" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 141px; CURSOR: hand; HEIGHT: 134px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLy4BwOwzVXkbGezW7ivOBvJjv_YkgXttcD7XbGstXF660Tan8MLEREfkZ0bqX-EhQ4rL_GFp9UkEUx2qBLvXsQp29gMDdqONLBL-vh_UNc0Q6OHEDVe4Og0-iI8TTF4De1NJjvoYUrRE/s200/badback.gif" border="0" /><br /><br /></span><p><span style="font-family:arial;color:#000099;">He was obviously not in any condition to carry his son any difference, and now his back and muscles were paying the price! Come on! What are you gonna do when your son wants you to play games with him? Tell him you've got some work to do and move off?!</span></p><br /><p><span style="font-family:arial;color:#000099;">This really does annoy me, as you're supposed to be setting an example to your kids, and if you can't keep up with them, what is that going to show?</span></p><p><span style="font-family:arial;color:#000099;">I'd hope the Dad will look into his diet, and his exercise "regime" and do something about it, but I guess he'll probably just say he can't do too much because of a bad back..............</span></p><p><span style="font-family:arial;"><br /><span style="color:#000099;"></span></span></p><span style="font-family:arial;color:#000099;"><img id="BLOGGER_PHOTO_ID_5324283236667286338" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 146px; CURSOR: hand; HEIGHT: 200px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinSaHxSv0hHN_VBhozgCVQVGluqNAIKGNnnlDd4Rbqwm8GpdTq0s1_gFYB7dnrLjqKm0gmRk24Q498H7qAjMo5vq0pbQ1s7hPPkK66B1gdvDETqS3wF1mO2vXsHmvePTggAw__4xdY9IU/s200/superdad.jpg" border="0" /><br /></span><p><span style="font-family:arial;color:#000099;">Set an example, lead from the front, and eat natural, eat clean, and exercise properly.</span></p></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-81790992600623551662009-04-10T16:50:00.007+01:002009-04-10T17:09:25.703+01:00Post Workout Nutrition - What's yours?<span style="color:#000099;"></span><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL8v98LUgFslHjtTgT1Q4NaWGqzXjl81jWKQzdZ6f7FoLQP6emy6kvcEsj-dtofA46UGg0GBb9cJmWfC0RMOM55Q579phMPRfvvMedeIcUsoyFqLZtz1sCZKicHBu2ybiF_GQtIM699PQ/s1600-h/Chocolate_Milk.jpg"><img id="BLOGGER_PHOTO_ID_5323091266813130898" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 171px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL8v98LUgFslHjtTgT1Q4NaWGqzXjl81jWKQzdZ6f7FoLQP6emy6kvcEsj-dtofA46UGg0GBb9cJmWfC0RMOM55Q579phMPRfvvMedeIcUsoyFqLZtz1sCZKicHBu2ybiF_GQtIM699PQ/s320/Chocolate_Milk.jpg" border="0" /></a> </div><br /><div><span style="font-family:arial;color:#000099;">Sometimes these posts just write themselves!</span></div><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><span style="font-family:arial;color:#000099;">I was at the gym this afternoon, primarily working on strengthening my <span class="blsp-spelling-error" id="SPELLING_ERROR_0">glutes</span>, after attending a Kinetic Chain Assessment course in London with </span><a href="http://www.daxmoy-pts.co.uk/"><span style="font-family:arial;color:#000099;"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Dax</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Moy</span></span></a><span style="font-family:arial;color:#000099;"> last week. A post on postural issues and correction will be at a later date!</span></div><br /><div><br /><span style="font-family:arial;color:#000099;">However, there was a girl at the gym running through the usual "lost sheep" routine of moving from one exercise to the next with really no intensity, and no workout plan. The only thing going for her was that she was in pretty good shape. This was by no means down to a good workout routine however!</span></div><br /><div><span style="font-family:arial;color:#000099;">She then spotted a gym instructor and asked him about putting on some lean muscle and protein shakes.</span></div><br /><div><br /><span style="font-family:arial;color:#000099;">I could just overhear him suggesting big, compound exercises (good so far!) and going to the high street to buy some protein powder, but to "buy one of the big brands" because they have done more research and their products are proven!</span></div><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><br /><span style="font-family:arial;color:#000099;">Hang on! Protein powder is just skimmed and extracted from milk!! There is no secret formula or proving to be done by anyone!!?</span></div><br /><div><span style="font-family:arial;color:#000099;"></span></div><div><br /><span style="font-family:arial;color:#000099;">Anyway, she went back to her workout and eventually left.</span></div><br /><div><span style="font-family:arial;color:#000099;">I left shortly after and as I went through reception, I saw the same girl, standing at the vending machine!</span></div><br /><div><span style="font-family:arial;color:#000099;">In this machine you could buy chocolate bars or crisps! She bent down and pulled out a bag of crisps! </span></div><br /><div><span style="font-family:arial;color:#000099;"></span></div><span style="font-family:arial;color:#000099;"><img id="BLOGGER_PHOTO_ID_5323094038777438242" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 179px; CURSOR: hand; HEIGHT: 133px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_zck8sONFfClszlfF4bZypVXT4EBFIIBJr6Gf5rUY3_LPicabkTrq7AI5V-P-SX9HEriFLTbqvulPU7YoWKtIhokR8aZPU7VKQe82h_B5p7OFwVaTEMZMClNX341PiBYqbYJm6mQ6CDw/s200/crisps.jpg" border="0" /><br /></span><div></div><br /><div><span style="font-family:arial;color:#000099;">Now, post nutrition is probably the second most important meal of the day, after breakfast.</span></div><br /><div><span style="font-family:arial;color:#000099;">Your body, if you've worked out correctly, will be looking for nutrients to refuel, repair and re-grow your muscles. It wants quality foods, and fasting acting ones.</span></div><br /><div><span style="font-family:arial;color:#000099;">It doesn't want artificial, packaged fats and useless calories.</span></div><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><br /><span style="font-family:arial;color:#000099;">Look to drink chocolate milk or <span class="blsp-spelling-error" id="SPELLING_ERROR_3">soya</span> (or another flavour!) as you'll get some fast acting <span class="blsp-spelling-error" id="SPELLING_ERROR_4">carbs</span> and protein, the perfect mix, or a protein shake with half a banana.</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />You should then be aiming to eat a meal with a balanced amount of <span class="blsp-spelling-error" id="SPELLING_ERROR_5">carbs</span>, protein and good fats within the next 2 hours to continue the refuel and repair process.</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />Don't waste your efforts in the gym, or even during the week by neglecting post workout nutrition!</span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com4tag:blogger.com,1999:blog-6144021329904262340.post-38941855043799491172009-04-09T08:51:00.005+01:002009-04-09T09:06:20.455+01:00Eat REAL chocolate<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjurP5tG5sBV3V3GrsVcq0yafIL9nOXlVwgJvFcKHcICRWx9wXN2V9D8yBJRuZLNJBlVlTG89oxxQwr7xXxu2Yrh3y2NnIikzoW4DnlP41WC0e2cWGmGIF7wSK6vPbcf7J0ucF8H2oW2rw/s1600-h/eastereggs.jpg"><img id="BLOGGER_PHOTO_ID_5322596235404282498" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjurP5tG5sBV3V3GrsVcq0yafIL9nOXlVwgJvFcKHcICRWx9wXN2V9D8yBJRuZLNJBlVlTG89oxxQwr7xXxu2Yrh3y2NnIikzoW4DnlP41WC0e2cWGmGIF7wSK6vPbcf7J0ucF8H2oW2rw/s320/eastereggs.jpg" border="0" /></a><br /><div></div><br /><p><span style="font-family:arial;color:#000099;">With this weekend being Easter, your diet/training is going to be tested with "over the top" amounts of chocolate on offer, and additional wheat and sugar in the form of hot cross buns.</span></p><p><span style="font-family:arial;color:#000099;"><br>You may well have only just got back on track after the Christmas binge, so don't let this weekend put you back in your goals, aims and targets.</span></p><p><span style="font-family:arial;color:#000099;"><br>If you're going to eat some chocolate, do me, and yourself a favour, and actually eat <strong>CHOCOLATE</strong> !! By this, I mean eat some chocolate that contains at least 70% cocoa, where possible aim for 80%. Real cocoa contains antioxidants which will help the body <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">eliminate</span> damaged cells in the body. It will also not give you the bloodsugar crashes which "normal" chocolate will.</span></p><p><span style="font-family:arial;color:#000099;"><br>Have a look at the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">ingredients</span> of an 80% cocoa chocolate and you'll maybe see some sugar listed, and if so, it will probably be in the last 2 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">ingredients</span>. The order of <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">ingredients</span> is from the most used/concentrated, down to the least amount used in the product.</span></p><p><span style="font-family:arial;color:#000099;">Compare this to a "commercial brand" chocolate and sugar will be one of the first <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">ingredients</span>, meaning it is mostly sugar. Also, don't look just for sugar in the list, anything that ends in <span class="blsp-spelling-error" id="SPELLING_ERROR_5">xxxxOSE</span> is a sugar, so you may see glucose syrup, glucose etc. These products ARE NOT chocolate, they are just a sugar rush and calories in a packet.</span></p><p><span style="font-family:arial;color:#000099;"><br>Buy a good quality chocolate, have a piece a day rather than binge, and don't eat excessively - you know what the outcome would be.</span></p><p><span style="font-family:arial;color:#000099;"><br>Also, it really is no excuse to overload your children with the same rubbish. Do they really need 3-4 eggs? No, you're not helping them, you're rotting their teeth, and if they're consuming high <span class="blsp-spelling-corrected" id="SPELLING_ERROR_6">amounts</span> of sugar through juices, crisps, biscuits, cakes etc, you're pushing them further towards obesity and diabetes. </span></p><p><span style="font-family:arial;color:#000099;"><br>Be responsible, not just for yourself but your children.</span></p>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-21000166945844332792009-04-07T08:54:00.004+01:002009-04-07T09:10:02.113+01:00Fat Binding tablets<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZj-AJ-ap8mLn75Gk3HCgtBlCjmI105l0fp_K6PPe5Gsk44S669VQtrUDnaUcCO_m4U3c8IfcCrebDPPfPkYBRkIRjFt6kcSsrf9jUeM9JWFqsafqgP02fPLkQE3CA2m6di2Y-5Bf6isg/s1600-h/pills.jpg"><img id="BLOGGER_PHOTO_ID_5321854892469113010" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZj-AJ-ap8mLn75Gk3HCgtBlCjmI105l0fp_K6PPe5Gsk44S669VQtrUDnaUcCO_m4U3c8IfcCrebDPPfPkYBRkIRjFt6kcSsrf9jUeM9JWFqsafqgP02fPLkQE3CA2m6di2Y-5Bf6isg/s320/pills.jpg" border="0" /></a> <span style="font-family:arial;color:#000099;">On a forum I was looking at the other day, posters were discussing the benefits, and questions over fat-binding pills. Nobody was getting great results, just a few extra pounds here and there, but still the questions and interest kept coming!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">After about 15 replies to the post, I had to interject, with my favourite line of, "If <em><strong>1</strong></em> pill worked, everyone would be taking it, and nobody would be obese!"</span><br /><span style="font-family:arial;color:#000099;">To which I got the reply, "It does work, it works, by binding to the fat you eat in your diet, and not allowing about 30% to be digested. You then excrete this fat, and so you don't store fat"</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">At this stage, I was shaking my head, and my fingers just couldn't type fast enough to get my reply in!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">"Eating fat, does NOT make you FAT! Excess calories make you fat, be it carbohydrates, protein, fat, whatever! Plus if you're eating excessive amounts of saturated fat, why not just cut back on the fat you're eating, instead of almost eating what you like and then taking a "Fat binding pill" </span><br /><span style="font-family:arial;color:#000099;">Plus, what about the fat <em>already</em> in you're body, it's doing nothing for that?!!" </span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">They just couldn't get it!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">When I looked at the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">ingredients</span>, one was talc (yep talcum powder!) and the other was a laxative. OK, maybe we're now getting to where any <span class="blsp-spelling-error" id="SPELLING_ERROR_1">weightloss</span> may come from! Plus, posters were saying that if you eat something with a reasonably high level of fat while on the pills, you will get an oily, orange seepage from your skin.......how nice!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">OK, ENOUGH!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">These pills are crap! Full stop! </span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Be accountable to yourself, don't look for "easy options" or magical cures - they just aren't there.</span><br /><span style="font-family:arial;color:#000099;">Pay attention to what you eat.</span><br /><span style="font-family:arial;color:#000099;">Think about what you eat. - "Will this danish pastry get me closer to my goals or further away?"</span><br /><span style="font-family:arial;color:#000099;">Eat a balanced diet, <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">minimising</span> man-made or processed food, with the majority of your diet coming from natural foods, and drink lots of water. </span><br /><span style="font-family:arial;color:#000099;">Combine this with exercise and you will have a lean body, a steady supply of energy, and hopefully won't have any oily seepage!!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Get Sensible - Get Real!</span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-1298769800710776962009-03-30T10:00:00.009+01:002009-03-30T10:28:47.126+01:00What's in that Energy drink?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1cQOUnsJu7qT1krJlXmD5yqF1OidAyLfKi3JZZBaFJDY_WVLsRftjtA9tEhbOohRTrEhrZxqjk3taviUj1r16AOFmDw9TZlBxW4uK-PhqXZLDn5W5gfLGFlmRvCq4MN8rgyIF80tLpWI/s1600-h/energydrink.jpg"><img id="BLOGGER_PHOTO_ID_5318903770692325234" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 188px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1cQOUnsJu7qT1krJlXmD5yqF1OidAyLfKi3JZZBaFJDY_WVLsRftjtA9tEhbOohRTrEhrZxqjk3taviUj1r16AOFmDw9TZlBxW4uK-PhqXZLDn5W5gfLGFlmRvCq4MN8rgyIF80tLpWI/s320/energydrink.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;">More and more people are drinking "energy" drinks for <span class="blsp-spelling-error" id="SPELLING_ERROR_0">pre-workout</span> pickups, the morning after a heavy night on the drink, or just as a pickup during the day. </span></div><div><span style="font-family:arial;color:#000099;">But what's really inside these drinks?<br /></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong>CAFFEINE</strong></span></div><div><span style="font-family:arial;color:#000099;">Jump starts the nervous system, helping to kick the body and brain into gear.</span></div><div><span style="font-family:arial;color:#000099;"><em>The energy boost is short-term. Caffeine is a stimulant and addictive, therefore people will often follow the first drink with more, to keep the stimulant effect. This can lead to dehydration, lack of appetite, and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">irritability</span>.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong><span class="blsp-spelling-error" id="SPELLING_ERROR_2">TAURINE</span></strong></span></div><div><span style="font-family:arial;color:#000099;">Increases Awareness and energy levels.</span></div><div><span style="font-family:arial;color:#000099;"><em>Combined with caffeine it w<span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">ill</span> provide a boost, but some studies have found it raises blood pressure and heart rate.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong>B VITAMINS</strong></span></div><div><span style="font-family:arial;color:#000099;">These essential vitamins helps your body convert energy from food, and will help your body burn fat.</span></div><div><span style="font-family:arial;color:#000099;"><em>Your body will <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">absorb</span> some of the B Vitamins from drinks, but most will be urinated out. B rich foods like green vegetables, cheese and whole grains are better, sustainable options.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong>SUGAR</strong></span></div><div><span style="font-family:arial;color:#000099;">Most energy drinks contain sugar in one or more forms, and often in the largest quantities. Will provide a short term energy boost, due to the quick release of the sugar.</span></div><div><span style="font-family:arial;color:#000099;"><em>Most people consume too much sugar as it is! You will get a huge blood sugar spike and then crash resulting in an energy slump shortly after. This often resolves in a further sugar fix to pick you back up again. As well as tooth enamel damage, excess sugar can lead to fat gain and possibly diabetes.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong><span class="blsp-spelling-error" id="SPELLING_ERROR_5">GUARANA</span></strong></span></div><div><span style="font-family:arial;color:#000099;">Said to improve concentration, aid weight loss and enhance your mood.</span></div><div><span style="font-family:arial;color:#000099;"><em>It's just caffeine in a different form.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong>GINKGO <span class="blsp-spelling-error" id="SPELLING_ERROR_6">BILOBA</span></strong></span></div><div><span style="font-family:arial;color:#000099;">Improves circulation to the brain, heightening awareness.</span></div><div><span style="font-family:arial;color:#000099;"><em>Studies go back and forth over it's possible benefits. At least it is safe with few proven side affects.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong>L-<span class="blsp-spelling-error" id="SPELLING_ERROR_7">CARNITINE</span></strong></span></div><div><span style="font-family:arial;color:#000099;">An Amino acid which is said to take the fat out of your blood, improve circulation and help with fatigue.</span></div><div><span style="font-family:arial;color:#000099;"><em>Often used as a supplement for those with heart disease. Never really been proven to affect energy levels though.</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><strong><span class="blsp-spelling-error" id="SPELLING_ERROR_8">CoENZYME</span> Q-10</strong></span></div><div><span style="font-family:arial;color:#000099;">Produces ATP, your bodies immediate energy source for body cells.</span></div><div><span style="font-family:arial;color:#000099;"><em>Quite expensive still, and although it does create ATP, whether this is enough for an "energy lift"</em></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />Like anything, in moderation these drinks are acceptable if you do need an immediate energy, awareness lift. But if you do, go for the sugar free versions.</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br />Alternatively, drink 1.5 - 3 litres of water a day, keep eating every 3-4 hours, choosing low GI foods, protein rich foods, and those with B vitamins, and you shouldn't need a daily fix of energy.</span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-7542086141450263182009-03-25T08:45:00.008+00:002009-03-25T14:29:46.751+00:00Burn off the FAT -<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipBmxDMht40XkLgEzzpS19dsubpREuh180fKHJrF9zRUpUtXd0kMMz2EiKvJW6LSUWK2Jx9c-6TN03VLikjTILYI2duelcvkko2sMtpluTpD3O549o48iBSZ6GGeFRCh8889KtNiou0pM/s1600-h/fatloss.jpg"><img id="BLOGGER_PHOTO_ID_5317131962459238722" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 207px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipBmxDMht40XkLgEzzpS19dsubpREuh180fKHJrF9zRUpUtXd0kMMz2EiKvJW6LSUWK2Jx9c-6TN03VLikjTILYI2duelcvkko2sMtpluTpD3O549o48iBSZ6GGeFRCh8889KtNiou0pM/s320/fatloss.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><span style="font-family:arial;color:#000099;">"With this great </span><a href="http://www.youtube.com/watch?v=k3H0QJV0h0E"><span style="font-family:arial;color:#000099;">Abs</span></a><span style="font-family:arial;color:#000099;"> workout!"<br />Well, that was a headline on the front of Runner's World last month, and is often a headline you'll see on most "fitness or celebrity" magazines, every month.<br /><br /></span><p><span style="font-family:arial;color:#000099;">Will it do as the headline says?</span></p><br /><p><span style="font-family:arial;color:#000099;">Largely, No. </span></p><p><span style="font-family:arial;color:#000099;"></span></p><br /><p><span style="font-family:arial;color:#000099;">Yes </span><a href="http://www.youtube.com/watch?v=k3H0QJV0h0E"><span style="font-family:arial;color:#000099;">ab and core exercises </span></a><span style="font-family:arial;color:#000099;">will help strengthen those muscles and improve posture, but they're not going to burn fat alone. Just how many calories would a set of ab exercises burn? 30, 40, 50 at most if you're going for a while!</span></p><br /><p><span style="font-family:arial;color:#000099;">Ab and core work should be built into your </span><a href="http://www.youtube.com/watch?v=U1rMqHgn_B0"><span style="font-family:arial;color:#000099;">workouts</span></a><span style="font-family:arial;color:#000099;">, along with </span><a href="http://www.youtube.com/watch?v=iMTUvx4hJGw"><span style="font-family:arial;color:#000099;">big full body exercises </span></a><span style="font-family:arial;color:#000099;">like Squats, Lunges, <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Pressups</span>, <span class="blsp-spelling-error" id="SPELLING_ERROR_1">pullups</span>, <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Kettlebell</span> or <span class="blsp-spelling-error" id="SPELLING_ERROR_3">dumbell</span> swings, Rotational work etc, and again using <span class="blsp-spelling-error" id="SPELLING_ERROR_4">freeweights</span> and </span><a href="http://www.youtube.com/watch?v=fBi3GQE33V0"><span style="font-family:arial;color:#000099;">not machines</span></a><span style="font-family:arial;color:#000099;">, unless you're using assisted <span class="blsp-spelling-error" id="SPELLING_ERROR_5">pullup</span> work.</span></p><br /><p><span style="font-family:arial;color:#000099;">Add in some interval training, be it on CV equipment or with resistance exercises, and cut back on sugar, wheat and processed foods, whilst eating more protein and natural foods, and you'll be on your way to really burning off the fat!</span></p><br /><p><span style="font-family:arial;color:#000099;">If you want more information on Interval Training, <span class="blsp-spelling-error" id="SPELLING_ERROR_6">signup</span> to the box on the right and you'll receive my report on how to integrate Intervals into your workouts for maximum results!</span></p><br /><p><br /><br /></p></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-82943158201395776692009-03-22T08:06:00.008+00:002009-03-22T08:22:03.959+00:001 BIG Fat Loss Tip for a flat stomach<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYMEFZbnv6N801ox4v6nHdNi8y-jdDtSzwPOX7zUSe5qA5lhhm8fXi1YqemcT6wwTIc0TpHp6wud95hqzQwJ9VCbWl7xO8O9S8eXMLUCXUBe8O7Nf4x7tJdKBLluxNnonEtoL0EYKfx5A/s1600-h/wheat.jpg"><img id="BLOGGER_PHOTO_ID_5315920997125915650" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 259px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYMEFZbnv6N801ox4v6nHdNi8y-jdDtSzwPOX7zUSe5qA5lhhm8fXi1YqemcT6wwTIc0TpHp6wud95hqzQwJ9VCbWl7xO8O9S8eXMLUCXUBe8O7Nf4x7tJdKBLluxNnonEtoL0EYKfx5A/s320/wheat.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><p><span style="font-family:arial;color:#000099;">I've been reading posts on other forums recently, where people are trying "slimming" pills, "appetite <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">suppressant</span>" pills, cutting out fat from their diet, even dropping below 1200<span class="blsp-spelling-error" id="SPELLING_ERROR_1">kcals</span> a day. All of these are damaging to your body and health - all in search of quick fix. </span><span style="font-family:arial;color:#000099;">Surely it's better to do something sustainable? Well here is 1 <strong>BIG</strong> tip that will allow you to drop fat, and flatten your stomach!</span></p><p><span style="font-family:arial;color:#000099;"><strong><br />WHEAT</strong>! Yep, don't add it to your diet, <strong>REMOVE</strong> it!</span></p><p><span style="font-family:arial;color:#000099;">Wheat is a cheap bulking agent that is used in many food products nowadays, meaning that we consume far too much of it, knowingly, or unknowingly.</span></p><p><span style="font-family:arial;color:#000099;"><br />A typical day could be;</span></p><p><span style="font-family:arial;color:#000099;"><em>Wheat based cereal for breakfast</em></span></p><p><span style="font-family:arial;color:#000099;"><em>Sandwich for lunch</em></span></p><p><span style="font-family:arial;color:#000099;"><em>Pasta for evening meal.</em></span></p><p><span style="font-family:arial;color:#000099;">That's a lot of wheat.</span></p><p><span style="font-family:arial;color:#000099;">Wheat is listed in the top 8 food allergens along with peanuts, tree nuts, milk, eggs, shellfish, fish and soy. </span></p><p><span style="font-family:arial;color:#000099;"><br /><br />Most people eat wheat so often their bodies adapt and cope, and so they experience mild forms of the symptoms (known as wheat intolerance) without ever really being aware of where the problem lies. These symptoms can be anything from <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">diarrhoea</span>, lethargy, bloating to skin rashes and mood swings.</span></p><p><span style="font-family:arial;color:#000099;">Withdrawing wheat from the diet and therefore ridding the body of wheat can lead to immense improvements in health and <span class="blsp-spelling-error" id="SPELLING_ERROR_3">wellbeing</span>, along with a drop in excess water, toxins and <span class="blsp-spelling-error" id="SPELLING_ERROR_4">bodyfat</span>. </span></p><p><span style="font-family:arial;color:#000099;"><br />Alternatives would be Oats, or eggs and rye bread for breakfast, a lean protein and salad lunch, or sweet jacket potato, and a great alternative to wheat past is SPELT, which is so much lighter and easier to digest than wheat, you'll wonder why you didn't change before!</span></p><p><span style="font-family:arial;color:#000099;"><br />Go on, break your routine and give it a try. I <span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">guarantee</span> after 4 weeks you'll be thanking me, and loving your new flatter stomach and increased energy levels!</span></p>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-71328253888585596372009-03-14T11:27:00.004+00:002009-03-14T11:37:43.912+00:00A tree is only as strong as it's roots!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8ZcnYOfLepg4Kq3jNQdnW1NYTE4uDXbMKdTHNlVvZPGr3XTui0n6mvuRIe8Unn3XME6LJJEbrqSDv1uereTeNo8zTgiykR-FXUYfZbKbG2FV8ouA3qhZhkOUHTOw1fA2b5GmKsp4ppY/s1600-h/roots.jpg"><img id="BLOGGER_PHOTO_ID_5313003919922777234" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 287px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8ZcnYOfLepg4Kq3jNQdnW1NYTE4uDXbMKdTHNlVvZPGr3XTui0n6mvuRIe8Unn3XME6LJJEbrqSDv1uereTeNo8zTgiykR-FXUYfZbKbG2FV8ouA3qhZhkOUHTOw1fA2b5GmKsp4ppY/s320/roots.jpg" border="0" /></a><span style="font-family:arial;color:#000099;"><br /></span><div><span style="font-family:arial;color:#000099;">While <span class="blsp-spelling-error" id="SPELLING_ERROR_0">PT'ing</span> at the gym today, the <span class="blsp-spelling-error" id="SPELLING_ERROR_1">freeweights</span> area was unfortunately full of men, and boys, performing set after set of bicep curls and <span class="blsp-spelling-error" id="SPELLING_ERROR_2">tricep</span> work! All with tracksuit bottoms on.</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>Yes, the weather is getting warmer, and T-shirts are starting to make an appearance, but soon, it will be Summer weather (hopefully!) and the shorts and skirts will have to come out!</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>If you're not training your legs, and this applies to women too, how are you going to feel when the legs are on show?! Yes guys, you might have a nice set of guns, but it looks a bit comical when there are a set of chicken legs further down! Or ladies, are you fed up with shapeless, round legs, and no bum to speak of?</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>Then get working on the lower body! Stretch your hip <span class="blsp-spelling-error" id="SPELLING_ERROR_3">flexors</span> and start performing Squats, Lunges, Straight Leg <span class="blsp-spelling-error" id="SPELLING_ERROR_4">deadlifts</span>, <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Deadlifts</span>, Good mornings, weighted <span class="blsp-spelling-error" id="SPELLING_ERROR_6">steups</span>, Sumo squats, and you will soon start shaping that bottom and building definition in those legs!</span></div><div><span style="font-family:arial;color:#000099;"><br>Add in 2-3 interval workouts a week, be it on the bike, running, or circuit-format weights, and you will start to see your results!</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>Combine your exercise with some clean eating, more water, nuts, lean meat, fruit and vegetables, cutting back on sugar, wheat and processed foods and you'll be bringing out the shorts and skirts before the majority!</span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-44514691952333487392009-03-11T22:06:00.004+00:002009-03-11T22:17:31.996+00:00Interview with Craig Ballantyne - Turbulence Training<span style="font-family:Arial;color:#000099;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9FpusnPJAZoqqq0K-VBae2MdmpfPi_krpuK78ynUdSyTLyZOXxtNCtgziyIBcnVLRLafHikS9lRkLxeNMga3gdYb7VfZ1j4srzCzjNNMwQ1iTDxulfcQUij4VfNWKcCxMqlsiT01nxP4/s1600-h/tt.jpg"><img id="BLOGGER_PHOTO_ID_5312057712972119906" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 219px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9FpusnPJAZoqqq0K-VBae2MdmpfPi_krpuK78ynUdSyTLyZOXxtNCtgziyIBcnVLRLafHikS9lRkLxeNMga3gdYb7VfZ1j4srzCzjNNMwQ1iTDxulfcQUij4VfNWKcCxMqlsiT01nxP4/s320/tt.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><span style="font-family:arial;color:#000099;">Craig was kind enough to supply me with the following interview recently.</span></div><br /><div><span style="font-family:arial;color:#000099;">If you haven't checked out any of his workouts before, they are <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">definitely</span> worth investing in, as have thousands of people throughout the world!</span></div><br /><div><br /><span style="font-family:arial;color:#000099;">1) Hi Craig, thanks for taking the time to talk to me and my readers!<br />Give us a quick biog of yourself and how <span class="blsp-spelling-error" id="SPELLING_ERROR_1">TT</span> started?<br /></span></div><br /><div><span style="font-family:arial;color:#000099;"><em>Answer:</em><br />Turbulence Training is the combined result of over 6 years of University study (including a Master's Degree in Exercise Physiology), 16 years of hands-on, in the trenches gym experience, over 5,318 personal training sessions, and careful scrutiny of over 723 medical research papers.<br />It started in 1999, when I was a struggling grad student at <span class="blsp-spelling-error" id="SPELLING_ERROR_2">McMaster</span> University in Hamilton , Ontario , Canada . We had just finished one of my graduate research studies and I was spending up to 16 hours a day in the lab analyzing my research data.<br />As a former athlete, I knew that I had to find a way to stay lean and muscular and avoid the fat gain that comes from working long hours in a lab and at a desk as a researcher.<br />The workouts were a combination of my experience and the research I was going over at that time.<br />Now we use even more <span class="blsp-spelling-error" id="SPELLING_ERROR_3">bodyweight</span> exercises and the workers are sometimes even shorter, but it's all based on that original <span class="blsp-spelling-error" id="SPELLING_ERROR_4">TT</span> philosophy.<br /><br />2) With so many diets, programmes, ideas out there, what do you think are the top 3 things that people do wrong when starting a fat loss/fitness programme? A few months back, I made a post on my blog saying people had to "buy-in" to the whole package (exercise, nutrition, and think about it<br />daily, integrating it into their lives, rather than just at workout times, if they are to achieve successful results.)</span></div><span style="font-family:arial;color:#000099;"><br /><div><br /><em>Answer:</em><br />i) They cheat too much on weekends and snack mindlessly. Diet is the biggest factor in fat loss, and most folks cheat a lot more than they like to think.<br />ii) They do too much long, low-intensity exercise (i.e. low intensity <span class="blsp-spelling-error" id="SPELLING_ERROR_5">cardio</span>). You don't need to do that much exercise to lose fat. Just focus on your diet and quick workouts instead.<br />iii) They neglect resistance training. If you really want to change your body, you need to do some resistance training twice per week. But again, most fat loss comes from diet, not exercise.<br /><br /><br />3) You talk a lot about the ‘social support’ aspect when setting out your fat loss goals. Can you tell us more why this is an important key towards your success?<br /></div><br /><div><em>Answer:</em><br />It's difficult for most folks to lose fat on their own. Worse, a lot of folks live in environments that are unfriendly to fat loss (friends, spouse, significant others, etc., want to eat bad foods and sit around).<br />So you must get support outside of your normal social circle. This can be online or at the gym, or maybe you could even find a nutrition buddy at work.<br />But it's too hard to do it when you are the only one who wants to see you succeed.<br /><br />4) What would your top 5 <span class="blsp-spelling-error" id="SPELLING_ERROR_6">bodyweight</span> and ‘gym’ based exercises be?<br /></div><br /><div><em>Answer:<br /></em>My big 5 fat loss movements are...<br />i) A squat-type movement (squatting, <span class="blsp-spelling-error" id="SPELLING_ERROR_7">kettlebell</span> swings, jumps, etc)<br />ii) A pushing exercise (<span class="blsp-spelling-error" id="SPELLING_ERROR_8">pushups</span>, dumbbell chest press, <span class="blsp-spelling-error" id="SPELLING_ERROR_9">kettlebell</span> press)<br />iii) A pulling exercise (<span class="blsp-spelling-error" id="SPELLING_ERROR_10">pullups</span>, dumbbell rows, <span class="blsp-spelling-error" id="SPELLING_ERROR_11">bodyweight</span> rows)<br />iv) A single-leg exercise (split squats, 1-leg lying hip extensions)<br />v) A total body ab <span class="blsp-spelling-error" id="SPELLING_ERROR_12">exercise</span> (Knee ups, planks, side planks)<br />That's a well rounded total body, fat burning, body sculpting routine right there.<br /><br />5) What are your top 5 foods that people should and <span class="blsp-spelling-error" id="SPELLING_ERROR_13">shouldn</span>’t be eating?<br /></div><br /><div><em>Answer:</em><br /><strong><em>Should be eating...<br /></em></strong>- more fruits<br />- more vegetables<br />- more raw nuts<br />- more protein (to a point...but the average person doesn't eat enough...but you don't need to eat more than 1 gram per pound of lean body weight) Nothing specific...just a wide variety of whole, natural foods.<br /><strong><em>Should NOT be eating...<br /></em></strong>- liquid calories<br />- anything with added sugar<br />- anything with trans-fats<br />- processed carbohydrates<br /><br /><br />6) Can you give us a quick breakdown of what you ate today/yesterday?<br /></div><br /><div><em>Answer:</em><br />A typical day goes like this:<br />6:30am - water and vitamin C before dog walk<br />8:30am - breakfast bowl of blueberries, pecans, a banana, a <span class="blsp-spelling-error" id="SPELLING_ERROR_14">tbspn</span> natural<br />peanut butter, coconut flakes. Green Tea.<br />11am - 4-egg omelet (omega-3 enriched eggs) with green & red peppers,<br />asparagus, broccoli, onion, mushrooms, spinach and a bit of cheese. topped<br />with salsa. Green Tea. Greens plus drink.<br />2pm - After a workout, I drink 2 cups of chocolate milk.<br />3pm - Lunch of salad and chicken and an apple and raw almonds.<br />7pm - Dinner of either:<br />chicken breast plus broccoli, asparagus, spinach and soup.<br />or<br />Amy's Organic Chili plus added vegetables<br />10pm - raw nuts and apple or pear<br /><br />7) If you’re aiming to put on muscle, how you should eat differently to a fat loss specific programme?<br /></div><br /><div><em>Answer:</em><br />Eat more carbohydrates at all meals. Pretty simple.<br /><br />8) Do/should you train women differently to men for fat loss? Are they<br />any exercises women/men benefit from more, or should perform more often?<br /></div><br /><div><em>Answer:</em><br />Not really. Sometimes we just do fewer sets.<br /></div><br /><div></div><br /><div>9) Should workouts for fat loss be a set followed programme, with weight increases each session, for say 4 weeks, or does a challenging, varied workout each time have the same effect?<br /></div><br /><div><em>Answer:</em><br />It depends. There's nothing wrong with sticking to the same program for 4 weeks straight (each program consisting of 2-3 workouts of course). But you can change the workout each time and still lose a lot of fat.</div><br /><div></div><br /><div></div><br /><div>Thanks to Craig for his time during his busy schedule! Checkout his work at <a href="http://www.turbulencetraining.com/">http://www.turbulencetraining.com/</a> or his blog at <a href="http://www.turbulencetraining.blogspot.com/">http://www.turbulencetraining.blogspot.com/</a></div><br /><div></span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-39103045309861642772009-03-08T18:36:00.005+00:002009-03-08T18:49:11.929+00:00Is it wrong to be proud of an ex-doping cheat?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNuI2ngrNOP2wxOMWUYJHRjKKNIWkmqQkn25IcIrYDTwhIxv6u1j0hYJWePK2-sdSZ1r8Y0ED1r4ULs7no8T5Vx6PKO7wpsOPqoFOklNThBxxHmDWmy8ZiFcA9H_gLqEGEPk-brEGlwt8/s1600-h/dwain.jpg"><img id="BLOGGER_PHOTO_ID_5310887815934379970" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 148px; CURSOR: hand; HEIGHT: 200px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNuI2ngrNOP2wxOMWUYJHRjKKNIWkmqQkn25IcIrYDTwhIxv6u1j0hYJWePK2-sdSZ1r8Y0ED1r4ULs7no8T5Vx6PKO7wpsOPqoFOklNThBxxHmDWmy8ZiFcA9H_gLqEGEPk-brEGlwt8/s200/dwain.jpg" border="0" /></a><br /><span style="font-family:arial;color:#000099;">I must admit, since Dwain Chambers tested positive for doping back in 2003, I <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">haven't</span> really followed his comeback that much. He was refused entry into the last Olympics by the British Athletics board, despite serving his ban and being one of the fastest still in Britain.</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">I saw yesterday he set the fastest ever 60m time in the semi-finals in Turin. Today was the final.</span><br /><span style="font-family:Arial;color:#000099;">He won that, and got the gold medal, and crowned European Indoor 60m champion.</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">Chambers is running faster than ever, and admits taking drugs in the past was a BIG mistake, and he has proved to himself, and others that you can do well, even better in Chambers' case, without drugs - he is now running faster than he did on "performance enhancing drugs".</span><br /><p><span style="font-family:Arial;color:#000099;">I actually feel pleased for Dwain.<br />Yes he did wrong, he cheated. But unlike a lot of other drug cheats, he didn't just retire and take the easy option. He's trained, improved, and set his focus and targets to get better and stronger than before. He's also proved to people that you can achieve everything you want without resorting to drugs, and that they are not "the golden key" to results.</span></p><p><span style="font-family:Arial;color:#000099;"><br />I hope he can improve further, go on, and get himself back in t<span class="blsp-spelling-error" id="SPELLING_ERROR_1">he</span> English and British athletics squad. It will be a personal triumph for him, and a show of determination and self belief, training day in, day out for what you want to achieve. All of this while people still call him a cheat, and don't want him competing - that's quite some self-motivation on his part.</span></p><p><a href="http://news.bbc.co.uk/sport1/hi/athletics/7931339.stm">http://news.bbc.co.uk/sport1/hi/athletics/7931339.stm</a></p><p><span style="font-family:Arial;color:#000099;"><br />Am I wrong in supporting someone who was labelled a "cheat?"</span></p>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-56655723443873631842009-03-04T14:14:00.008+00:002009-03-04T14:36:18.552+00:00How hard do you push yourself?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_4l3LCEPtJrKXDtrS4OvHfYShKG184h2ryHnaOjU5vX5AS6SesSL_wueIbS58I-VsPQOyo_zeipIkWrJeWxZqD2wrU1DLHGPs3rzFF-XL2hHBcwNYKRURLVij9gdZNFedAjDz26XrTzE/s1600-h/bikebobby.jpg"><img id="BLOGGER_PHOTO_ID_5309335813711542290" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 200px; CURSOR: hand; HEIGHT: 179px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_4l3LCEPtJrKXDtrS4OvHfYShKG184h2ryHnaOjU5vX5AS6SesSL_wueIbS58I-VsPQOyo_zeipIkWrJeWxZqD2wrU1DLHGPs3rzFF-XL2hHBcwNYKRURLVij9gdZNFedAjDz26XrTzE/s200/bikebobby.jpg" border="0" /></a><br /><span style="font-family:arial;color:#000099;">I've just got back in from a run, and had to write a post about what I've just seen!(After a protein shake and a banana!)</span><br /><span style="font-family:Arial;color:#000099;">I was on the home leg of the run, when to my right a bike pulls alongside, and slowly starts to edge past me. The bike had all of it's "brand" stickers and markings removed, and in it's place was "<strong>POLICE</strong>", and riding it was a pretty overweight policeman. This by itself, looked amusing, but also disturbing.</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">Next, however was the worst part. The road starts to go up a slight <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">incline</span>, nothing much and not for too long. I'm just about to pump my arms and shorten my stride a little, when the "Bike bobby" grinds to a halt, and gets off!! There was no dropping it down a gear, and pushing on for 2 <span class="blsp-spelling-error" id="SPELLING_ERROR_1">mins</span>, no, he had decided things were gonna get tough, and he was going to walk up this little incline.</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">To me this is a pretty poor show. To me, a <span class="blsp-spelling-error" id="SPELLING_ERROR_2">police'peson</span>' should be in good shape. They are required sometimes to chase people, to be involved with overly <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">aggressive</span> people, to restrain people, and to look like a '<span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">guardian</span> of the law'. They should be in a decent physical state. </span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">A friend of mine <a href="http://stormforcefitness.blogspot.com/">Jon Le <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Tocq</span></a> recently started a post, on <a href="http://dailydoseofdax.blogspot.com/"><span class="blsp-spelling-error" id="SPELLING_ERROR_6">Dax</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_7">Moy's</span> </a>PT Success Academy site, which had us all commenting, stating that as Personal Trainers, we should be accountable for ourselves, and should be an example to our clients(how we eat, look, train, and talk), otherwise how can our clients be expected to trust, follow, and be inspired by us. </span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">This same sight struck a chord, and showed a lot of what is wrong with not only our <span class="blsp-spelling-error" id="SPELLING_ERROR_8">policeforce</span>, but also many people today.</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">Many people <em>are</em> overweight, and they're not prepared to put the work in to change this. Getting lean and staying there is not easy. </span><br /><span style="font-family:Arial;color:#000099;">You have to make changes to your diet, and your lifestyle, breaking habits that you may have had for some time.</span><br /><span style="font-family:Arial;color:#000099;">You have to work out regularly and challenge yourself outside of your comfort zone.</span><br /><span style="font-family:Arial;color:#000099;">You'll need to realise that these challenges are there to test you, and by achieving them you will be on your way to achieving your goals, and building a positive mindset with it.</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">Don't be a "get off and walk" person, be a "stay on and push through it" person! You will become a stronger, fitter, leaner, more confident person for it.</span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-67132071825473126932009-03-03T16:00:00.005+00:002009-03-03T16:08:05.396+00:00Do we help or hinder our childrens nutrition?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xobVBbRHgUi-ENf36MD6Kd_WHwWIIo6lDl0GNhKW_bl2XqnEWjdF9KgCDU9-mxno_BW5QFPAAYNuzCHf3vPUn705gYYqDnWdJVXQ0PlTiXKbsPPzGef6SxPoMqeCICReROXfLlr42XU/s1600-h/junk.jpg"><img id="BLOGGER_PHOTO_ID_5308992093829506562" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 161px; CURSOR: hand; HEIGHT: 160px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xobVBbRHgUi-ENf36MD6Kd_WHwWIIo6lDl0GNhKW_bl2XqnEWjdF9KgCDU9-mxno_BW5QFPAAYNuzCHf3vPUn705gYYqDnWdJVXQ0PlTiXKbsPPzGef6SxPoMqeCICReROXfLlr42XU/s320/junk.jpg" border="0" /></a><br /><br /><div><span style="font-family:arial;color:#000099;">I took my youngest daughter to our local softplay this afternoon (An inside play area with ball pit, padded climbing area, etc for toddlers). </span></div><br /><div><span style="font-family:arial;color:#000099;">The first thing that hits you when you go in is the smell of grease and fried food! I cannot believe the amount of cr*p food available to buy there! Sweets, crisps, chocolates, pizza, fizzy drink. The healthiest thing was a box of raisins! No wonder kids get hyper and obese if these sort of foods are on offer. </span></div><br /><div><span style="font-family:arial;color:#000099;">And how ironic is it that this sort of rubbish is sold at a place for kids to burn off energy, and get some exercise?!! A bit ironic really!</span></div><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><span style="font-family:arial;color:#000099;">I feel like doing a Jamie Oliver, going in, giving them an overhaul and trying to get some healthy options in there!</span></div><span style="font-family:arial;color:#000099;"><img id="BLOGGER_PHOTO_ID_5308993147491948930" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 173px; CURSOR: hand; HEIGHT: 174px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqqqyxiqiCuqVNn_0RF8A2rFsU1O4J0YvBTxrYCzfa8qgKd3DCnQ7ERcgVsPIrLTJ6HUvbNvMlpn0QfshyJ_weX9wHvJ6aMQfS29M5m3DC0mksSe4YG32VTt5iOCJ3HDeI_5BgWflWYI8/s200/trolley.jpg" border="0" /><br /></span><div></div><br /><div><span style="font-family:arial;color:#000099;">At the weekend I went supermarket shopping - I love trolley watching when at the supermarket! </span></div><div><span style="font-family:arial;color:#000099;"><br>Especially when you see someone who is clearly overweight, and then at their trolley contents and you can see how they got like this! </span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;">Multiple bags of crisps, bottles of 2litre coke, frozen meals and pizzas, biscuits, cakes, sweets, white breads and pasta. Nothing natural, just loads of additives, stimulants, artificial food, which does nothing for the body, and just piles on the calories. </span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>It shocks me even further when you see their children with them, who may well be overweight, and you just feel sorry for them, they have no chance really.</span></div><div><span style="font-family:arial;color:#000099;">It is just laziness when it comes to this type of shopping. OK, not everyone has the money to buy organic, but it only takes a few cook books, a browse of the internet to see how to make a dish with some chicken, mince and vegetables etc.</span></div><div><span style="font-family:arial;color:#000099;"><br>I've seen TV programs where the parents have said, "But they don't like that stuff, I'm not gonna waste my money on stuff they won't eat!"More cr*p! They don't like it because they don't eat it enough! They are used to high salt, high sugar foods, and their taste buds are ruined!</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>As my Dad used to say when we were at home, "It's not a cafe!, Eat it or go hungry!"</span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;"><br>Come on, give your kids a chance, even if you don't give a cra*p about yourself!</span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-10962803238540039972009-03-02T15:35:00.002+00:002009-03-02T15:38:53.283+00:00Don't Fear the Fat!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKRsDBZ6Mvb54uWcmCJXnMQjlWsnXN7tvwLT9MIq_p7vbasjIxzlX-wTeo6wnzAOM1UFf3LPKC_bOkP8GzQhFBfiVEUIj8Z6rZVjmbql-u6MbJ6PsaW839pvXmoNMOOlIqtaCocyuprg/s1600-h/Avacado.jpg"><img id="BLOGGER_PHOTO_ID_5308615033607071858" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 260px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKRsDBZ6Mvb54uWcmCJXnMQjlWsnXN7tvwLT9MIq_p7vbasjIxzlX-wTeo6wnzAOM1UFf3LPKC_bOkP8GzQhFBfiVEUIj8Z6rZVjmbql-u6MbJ6PsaW839pvXmoNMOOlIqtaCocyuprg/s320/Avacado.jpg" border="0" /></a><span style="font-family:arial;color:#000099;">Do you think eating fat makes you fat? </span><br /><span style="font-family:arial;color:#000099;"><br />I was scanning some posts on a "weight loss" forum the other day and this one post was all about cutting out fat from your diet, or eating low-fat this and that, as THE way to lose weight.<br />Suffice to say this thread had several pages, and not many people with results!<br /><br /> If I told you that eating fat DOES NOT make you fat, would you believe me?!<br /><br />Well, the simple fact is, excess calories, above the amount your need to maintain your current bodyweight, is what makes you overweight.<br />Not carbohydrates, not fat, not protein, not, not eating after 6pm in the evening, not missing a few workouts in a week.<br /><br />Sure, saturated fat is not good for you in large amounts, but monounsaturated, and polyunsaturated fats have some great health and fitness benefits for you, and will certainly not make you overweight! In fact they could actually help you lose weight!<br />Our body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system.<br /><br />Worry more about excess calories and packaged, man made foods - these could make you fat!</span><br /></span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-13584023954454970222009-02-27T14:10:00.003+00:002009-02-27T14:16:54.476+00:00Home made protein snack bar<span style="font-family:arial;color:#000099;">We all look for healthy snacks to eat between meals, and it can often be hard to find one with a good balance of <span class="blsp-spelling-error" id="SPELLING_ERROR_0">carbs</span> / fats / protein.</span><br /><span style="font-family:arial;color:#000099;">Well here you go! Some of my own home made protein bars! They take about 5 <span class="blsp-spelling-error" id="SPELLING_ERROR_1">mins</span> to make, and 12 <span class="blsp-spelling-error" id="SPELLING_ERROR_2">mins</span> in the oven, so no excuses!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">150g Oats</span><br /><span style="font-family:arial;color:#000099;">2-3 tablespoons of Whole Earth <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">Organic</span> Peanut Butter</span><br /><span style="font-family:arial;color:#000099;">3 <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Handfulls</span> raisins</span><br /><span style="font-family:arial;color:#000099;">140g Chocolate Protein Powder (great with a chocolate and banana mix!)</span><br /><span style="font-family:arial;color:#000099;">2 Bananas mashed</span><br /><span style="font-family:arial;color:#000099;">50g Golden Caster Sugar</span><br /><span style="font-family:arial;color:#000099;">400 ml Milk (goats, rice <span class="blsp-spelling-error" id="SPELLING_ERROR_5">lacto</span> free for those that are lactose intolerant!)</span><br /><span style="font-family:arial;color:#000099;">5 tablespoons of ground almonds and <span class="blsp-spelling-error" id="SPELLING_ERROR_6">brazil</span> nuts</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;"><span style="color:#000099;"><span class="blsp-spelling-error" id="SPELLING_ERROR_7">Pre</span> heat the oven to 160<span class="blsp-spelling-error" id="SPELLING_ERROR_8">degs</span>.</span></span><br /><span style="font-family:arial;color:#000099;">Mix all the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_9">ingredients</span> in a large bowl, then spoon into a buttered/greased cake tin or tray. Aim to keep it no more than 1" high.</span><br /><span style="font-family:arial;color:#000099;">Place into the oven and cook for 12<span class="blsp-spelling-error" id="SPELLING_ERROR_10">mins</span>.</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Once you remove them, I cut them into good 6" by 3" slices, leave for 5 <span class="blsp-spelling-error" id="SPELLING_ERROR_11">mins</span> then remove to cool. I have found they keep fresher by cling film wrapping them individually once cooled.</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Eat these as a snack, or <span class="blsp-spelling-error" id="SPELLING_ERROR_12">pre</span> workout and you won't go wrong! Enjoy!</span><br /><span style="font-family:arial;color:#000099;">Let me know if you have any additional <span class="blsp-spelling-corrected" id="SPELLING_ERROR_13">ingredients</span> you have tried.</span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-10284426288801281422009-02-26T08:55:00.003+00:002009-02-26T09:18:31.399+00:00Stretching for results<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha2RwK9SCEfmy0s4tHE1v8B8WgUNDA_MV_dWFYjHgS-V_Zp_U2k_x9442OmuKjKddiUXg-s-AvT5Up4E6M7zZXvRXCB4fIcjxIk0xq4eoFA5jgjvlcl3Npdo63Hg-BQoexuEmEsDYp86k/s1600-h/legroom.jpg"><img id="BLOGGER_PHOTO_ID_5307032828595564322" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 311px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha2RwK9SCEfmy0s4tHE1v8B8WgUNDA_MV_dWFYjHgS-V_Zp_U2k_x9442OmuKjKddiUXg-s-AvT5Up4E6M7zZXvRXCB4fIcjxIk0xq4eoFA5jgjvlcl3Npdo63Hg-BQoexuEmEsDYp86k/s320/legroom.jpg" border="0" /></a><br /><div><br /><span style="font-family:arial;color:#000099;">Having flown home for 13 hours yesterday with 2 young daughters, I had a touch of <span class="blsp-spelling-error" id="SPELLING_ERROR_0">jetlag</span> to say the least!<br />Not just that, but my body felt it had been squashed into a tiny box for most of the journey, and my <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">notoriously</span> tight calves felt like concrete for the next 24hours! <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Suffice</span> to say my plantar <span class="blsp-spelling-error" id="SPELLING_ERROR_3">fasciatis</span> reared it's head again for a few hours afterwards.<br /><br />If you have tight muscles, not only will you be affecting your posture, but you could also be hampering your results.<br /><br />Ladies - are you continuously trying to firm up your bottom, and give it a better shape, but the only things that seem to change are your legs? This could well be down to the fact you may have tight hip <span class="blsp-spelling-error" id="SPELLING_ERROR_4">flexors</span>, located at the top of your thigh, connecting to your hip. When tight, these muscles will inhibit your <span class="blsp-spelling-error" id="SPELLING_ERROR_5">glutes</span> from working correctly, and will therefore limit your potential for results.<br /><br />Men - Struggling to get a decent shape to your back? Well, if you bench press too much, and have tight pectorals, your shoulders will round forward giving you a stooped look, and inhibiting your back muscles from firing correctly.<br /><br />If you stretch occasionally when you go to the gym, you really are cheating yourself from results! Ideally, look to stretch any tight muscle groups, 3-4 times a days for around 30seconds each stretch. If you're working out, stretch the tight Opposing muscle between sets. <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Ie</span> if you're performing <span class="blsp-spelling-error" id="SPELLING_ERROR_7">Deadlifts</span>, and extension exercise, and you have tight hip <span class="blsp-spelling-error" id="SPELLING_ERROR_8">flexors</span>, stretch them between sets. </span></div><br /><div><span style="font-family:arial;color:#000099;">NOTE: It has been found that stretching a muscle, prior to using it in an exercise can actually have a detrimental effect on the exercise, and the power output will be decreased. An example would be stretching the pecs before performing a <span class="blsp-spelling-error" id="SPELLING_ERROR_9">pressup</span>.</span></div><br /><div><span style="font-family:arial;color:#000099;"></span></div><br /><div><span style="font-family:arial;color:#000099;">In summary;</span></div><br /><div><span style="font-family:arial;color:#000099;">Perform dynamic, movement based stretches prior to working out.</span></div><br /><div><span style="font-family:arial;color:#000099;">Perform static stretches on any tight muscles before working the opposing muscle.</span></div><br /><div><span style="font-family:arial;color:#000099;">Perform static stretches, 3-4 times a day for 30secs each on tight muscles during the day</span></div><br /><div><span style="font-family:arial;color:#000099;">Perform static stretches on all tight muscles after a workout. </span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-60105808932741954272009-02-22T13:22:00.003+00:002009-02-22T13:29:44.868+00:00Sorry Skippy!<span style="color:#000099;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVspa3y9d9f3vaXtiIlPZtHpQKcHJYv9B_UtEm5soJpNGhRO461RglhkzbGFmK8Bhjg1cZCEAx0JbiRwv38V36ZjIToNP9lcd4jjr2iRfP__thOHoOMyHIqwHYmA51VC_k2kXR4huZIW0/s1600-h/Kanga.jpg"><img id="BLOGGER_PHOTO_ID_5305611621298063410" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVspa3y9d9f3vaXtiIlPZtHpQKcHJYv9B_UtEm5soJpNGhRO461RglhkzbGFmK8Bhjg1cZCEAx0JbiRwv38V36ZjIToNP9lcd4jjr2iRfP__thOHoOMyHIqwHYmA51VC_k2kXR4huZIW0/s320/Kanga.jpg" border="0" /></a><br /><span style="font-family:arial;color:#000099;">Earlier this week, our last week in Perth, we went to a restaurant for lunch, and I had.......some kangaroo! Yep, sorry skip, I ordered some.....and it tasted great. If you've not had it before, it tastes like a great fillet steak, very tender, meaty, and a great flavour!</span><br /><br /><span style="color:#000099;"><span style="font-family:arial;">The best sources of protein, will be from those animals which are active. They will be leaner, more tender, and a better flavour, than from those animals which move less. Other protein sources, like fish, has little fat.<br />Why? Well, do you ever see a fat fish that doesn't move much?! Exactly!<br /><br />Do yourself and your body a favour, eat less manufactured carbs, more leaner protein, workout 2-4 times a week, and you could look leaner, and trimmer, and maybe good enough to eat?!!</span><br /><br /></span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-15223443764079672922009-02-15T03:19:00.012+00:002009-02-15T03:45:16.536+00:00Are you having your life and efforts sucked away?!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEcOYQANbngfEvLgx9Wi9EiNDTo_kuDezNoomk-MFm9XxzoTMsubRRKnsu9m_30rQHdZEPHyWhYnHUAx3Z1io5UcwLrJDnWRcEno-GsnpBuSZq7O2h4sjCinYLdx2WI4MdambxA6iUPbk/s1600-h/dracula.jpg"><img id="BLOGGER_PHOTO_ID_5302859305199608962" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 280px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEcOYQANbngfEvLgx9Wi9EiNDTo_kuDezNoomk-MFm9XxzoTMsubRRKnsu9m_30rQHdZEPHyWhYnHUAx3Z1io5UcwLrJDnWRcEno-GsnpBuSZq7O2h4sjCinYLdx2WI4MdambxA6iUPbk/s320/dracula.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;">While in Malaysia we all managed to get bitten by Mosquito's except my eldest daughter who didn't get bitten once! Not sure what we did wrong?!<br /><br /></span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">Mosquito's are literally sucking your life force (blood) to feed themselves - thankfully though, with a mozzie bite you're left with nothing more than a few marks for a few days.<br /><br /></span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">However, if you have people around you that will 'suck your life force' or positive energy you could well find your efforts and targets slowly fade away.<br /><br /></span></div><div><span style="font-family:Arial;color:#000099;">I'm talking about people who knock your attempts at fitness, who always question why "you're eating healthily or rabbit food", people who are always looking at the negative aspects of life. People who always seek out the negative in the things that you do to improve your health, your fitness, your life.</span></div><br /><span style="font-family:arial;color:#000099;">Everyone knows somebody like this, be it a family member, work colleague, even a friend?! These people could endanger your chances of success, if you let them.<br /></span><br /><span style="font-family:arial;color:#000099;">It's not always possible to "reason" with these people and their views, so where possible you will need to either limit your time with them when you are at a crucial stage of your success, or associate yourself with more like-minded people who are attempting to achieve similar goals, and feed off each others positive views and efforts.<br /><br />An example of this is Weightwatchers and similar clubs. Although I don't really agree with some of their rules (counting calories all the time) it works for most people, because they go for weekly weigh-ins, and will be around like-minded people who are after the same goals, and can talk the same language. They are also help responsible for their own actions and success at these "weigh-ins" and so they are more likely to be strict with the food during the week. Health and fitness forums are also great areas for people to talk, discuss, and find people who are working towards the same goals.</span><br /><br /><span style="font-family:arial;color:#000099;">If you want to succeed, find like minded-people, be positive, be responsible for your actions, plan your goals, and keep your focus. You should then be much further towards success than the "negative people" around you.<br /><br />If you want to join like-minded people, come and join our community forum, <a href="http://www.fatlossfitness.ning.com/">Fat Loss and Fitness Solutions</a>, and you too will be on your way to achieving what you are after!<br /></span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-45114540151040808532009-02-11T02:27:00.004+00:002009-02-11T02:37:49.458+00:00I've found the Fat Loss Secret!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIoPqrSSjcJzl386q1VCEb3YYD3VRerXctHh6NjXTZ7RFZZEFTaH6Pgyet9VeWzF_iCgTmZPvJ65BK2ou9lG21zqZR1Ng0IJdW1Aim7K7jejBNKr6T6Ay2r3XpJmzV92JmQVJ3id0cHQ/s1600-h/IMG_0842.jpg"><img id="BLOGGER_PHOTO_ID_5301361204141534354" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIoPqrSSjcJzl386q1VCEb3YYD3VRerXctHh6NjXTZ7RFZZEFTaH6Pgyet9VeWzF_iCgTmZPvJ65BK2ou9lG21zqZR1Ng0IJdW1Aim7K7jejBNKr6T6Ay2r3XpJmzV92JmQVJ3id0cHQ/s320/IMG_0842.jpg" border="0" /></a><br /><span style="font-family:arial;color:#000099;">YES! I've finally found the secret formula for Fat Loss and Fitness whilst holidaying in Malaysia!!</span><br /><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">Seriously though, whilst walking through the shops in <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Langkawi</span>, I came across the above in the tea section. Maybe this is why there are no gyms here on <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Langkawi</span>?!!</span><br /><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">As posted previously, the diet here comprises of fresh foods and fruit, nothing processed, hardly anything packaged. This must say something?</span><br /><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">There are NO secret potions, pills or powders that will give sustainable fat loss or fitness benefits. It will just be hard work on the fitness front, and sensible, fresh, natural eating to give you maintainable weight loss, sustained energy and vitality, and a healthy life. </span><br /><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">Oh, and a touch of sunshine always helps!</span><br /><span style="font-family:Arial;color:#000099;">One more day and then off to Oz for the next update!</span><br /><span style="font-family:arial;color:#000099;">A quick pic of our beach! ;-)</span><br /><br /><br /><img id="BLOGGER_PHOTO_ID_5301362936136461410" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyjG94WtiRmEhEtPnYS0i3uIsa7au96o7E5pLLBhgeCkSzIehl9TUxXjKcIdLoW4JMSANlpJS0xxeSu-fiNOM0wr2i2q7DypbbsPay-8_Ic4h5dSPeiK72LTtXg_FljkJAG1Wg1RUIA88/s320/IMG_0766.jpg" border="0" />Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com2tag:blogger.com,1999:blog-6144021329904262340.post-54585805979514745232009-02-08T01:03:00.006+00:002009-02-08T01:17:25.811+00:00Further confirmation that Fat Loss is food!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9Tv_MKcvU2aqsCqJuo9D98wlUzDNeDbZzTtJVKsn7zTkhltpeBKxlZHWdwcqmJhXI09TExxoZRZqYDQVAJZO-AcyEjfuzGTddCHoR3gz0d8f52rUHq9AQlhhbwcK_A_eyd6hw969VJI/s1600-h/tree.jpg"><img id="BLOGGER_PHOTO_ID_5300226314904655986" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 218px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9Tv_MKcvU2aqsCqJuo9D98wlUzDNeDbZzTtJVKsn7zTkhltpeBKxlZHWdwcqmJhXI09TExxoZRZqYDQVAJZO-AcyEjfuzGTddCHoR3gz0d8f52rUHq9AQlhhbwcK_A_eyd6hw969VJI/s320/tree.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;">Well after a long flight, we arrived in Malaysia! The weather is a change from the snow we left in the UK - lovely and hot, a welcome sight!</span></div><br><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">We are staying on an island called <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Langkawi</span>, and like many of these islands, there aren't the luxuries of back home, in the form of gyms and the alike.</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">One thing which is apparent is that there are no obese people here on the island - or none that I have seen! <br></span></div><div></div><div><span style="font-family:Arial;color:#000099;">WHAT?! How can that be? There are no gyms! There is no one out running, I've not seen anyone working out!!</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">Well, just another confirmation that weight loss, or maintenance is about the calories you consume.</span></div><div><span style="font-family:Arial;color:#000099;"><br>Here there are no coffee shops, bakeries, fast food shops, crisps, burger chains etc.</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">The food people eat is fresh, and natural. Food your body can do something with.</span></div><div><span style="font-family:Arial;color:#000099;">Everything is based around fruit, meats, fish, rice, noodles, vegetables etc.</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"><br>The choices we make, are just that, choices. Sure you can treat yourself now and then, but stick to the 'core' foods, outlined above, and you will notice the benefits. </span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"><strong><em><br>Be in control of your choices, take 100% responsibility for yourself and your actions.</em></strong></span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"><br>OK, back to the beach, and some fresh fruit!</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"></span></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-88682742513663895092009-02-03T18:08:00.006+00:002009-02-03T21:09:17.180+00:00Away but not gone!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiYJ-21StnusUMZNOIvDwPiJz8U8Io6lWDgaWWt1XNsIWWZv3dPiV0Vu4ptItc3jSqjdLmQf4OWUuotrZCX1j_dFmhyppq4ZlmSzEWOkQNcvn-K9tvRQamh1pTSp40zMdSn2I00Oma67k/s1600-h/beach.jpg"><img id="BLOGGER_PHOTO_ID_5298634723036473554" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 256px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiYJ-21StnusUMZNOIvDwPiJz8U8Io6lWDgaWWt1XNsIWWZv3dPiV0Vu4ptItc3jSqjdLmQf4OWUuotrZCX1j_dFmhyppq4ZlmSzEWOkQNcvn-K9tvRQamh1pTSp40zMdSn2I00Oma67k/s320/beach.jpg" border="0" /></a><br /><br /><br /><span style="font-family:arial;color:#000099;">Well tomorrow, fingers crossed myself and the family will be jetting off for our annual holiday, stopping at Malaysia for a week, before spending time with my brother in Australia.</span><br /><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">The temperature and climate will certainly be different to what we've been experiencing in England recently!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><br /><span style="font-family:arial;color:#000099;">Everyone needs to recharge their batteries at some point during the year, a change of scenery, a change in daily routines and lifestyle. You (hopefully!) come back fresher, invigorated, and ready to take on new challenges, even when travelling with a 4 year old and 14th months old, half way around the world! </span><br /><br /><span style="font-family:arial;color:#000099;">Sure, holiday's are now not the relaxing, lay on the beach reading, or doing nothing, that they used to be! Going to bars and restaurants when you have children is now more of a challenge, and often a mission in itself! But like anything, when you have to adapt, you do so, you plan and prepare, and this becomes part of your new 'routine'!</span><br /><br /><br /><span style="font-family:arial;color:#000099;">If something new becomes a challenge, or is different to your usual 'routine', but could well benefit you in the long run;</span><br /><span style="font-family:arial;color:#000099;">allow yourself to adapt, resolve the obstacles, and accept this into your routine, and you will reap the benefits of it's addition.</span><br /><br /><br /><span style="font-family:arial;color:#000099;">Well, it may be quiet postwise on here for the next week, but once we land in Oz, I'll get some updates back on, so keep checking back!</span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Thanks as always for your continued interest, I really appreciate it :-)</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Mark</span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-6171823045049154332009-02-02T09:32:00.005+00:002009-02-02T09:41:27.383+00:00An unwelcome sight this morning!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVomdxmbgIvllgJq1N1Mqw0dFhs4gUJg3ADEQaJy_rC6asWHk56twtIQGgn1t6bLoqycTTY3h_EkpHtjnVWHowENqOOY24RdHcoKQNbLgd1Xl0jnUT9e_xu0uVZEQUKkFPgJVZh0XhDv4/s1600-h/snowedin.jpg"><img id="BLOGGER_PHOTO_ID_5298130759110789218" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVomdxmbgIvllgJq1N1Mqw0dFhs4gUJg3ADEQaJy_rC6asWHk56twtIQGgn1t6bLoqycTTY3h_EkpHtjnVWHowENqOOY24RdHcoKQNbLgd1Xl0jnUT9e_xu0uVZEQUKkFPgJVZh0XhDv4/s320/snowedin.jpg" border="0" /></a><br /><span style="font-family:arial;color:#000099;">We had it forecast, but still waking up this morning, this was the view from the back of our house! OK, to some of my readers in 'snowy' countries it may not look a lot but in England, this is quite severe!<br /><br />I was supposed to have a busy day today, with 8 PT clients - I now have zero!<br /><br />Even worse, myself and the family are supposed to be flying to Malaysia and then Australia on Wednesday night, and currently our two main airports are closed, with flight backlogs due to be a problem.......<span class="blsp-spelling-error" id="SPELLING_ERROR_0">hmmmm</span> we didn't plan for this?!<br /><br />Sometimes though, things happen which are outside your control. With these issues, you just have to "ride with them" and make the best of a bad situation. Deal with what you can and plan ahead as per usual.<br />Only when you are creating your own problems by eating too much too often, eating the bad types of food too often, are you making things harder for yourself, and affecting your OWN outcome.<br /><br />I'll just use today as an extra day to pack, plan my upcoming <span class="blsp-spelling-error" id="SPELLING_ERROR_1">bootcamps</span> further, and then take the kids out for a bit of sledging.....getting an unexpected workout in at the same time!<br /><br />Here's to the snow clearing soon......!</span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-54881101844281157342009-01-31T19:41:00.006+00:002009-01-31T20:05:26.271+00:00Should you workout when ill?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWbbD2zCxMLuTZv4DsWKS64oGF9PZyd_RgfMiMslSp-yDTQBlJaxYvONMBHlU0TB6lsyOAofc3sa5LNrQemNyyzv589KPVVqCwHx1l6Jf6PWE6MZmd3aBpFngVepWq63kIAIornv4Of9U/s1600-h/UndertheWeather.jpg"><img id="BLOGGER_PHOTO_ID_5297546626647110610" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 314px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWbbD2zCxMLuTZv4DsWKS64oGF9PZyd_RgfMiMslSp-yDTQBlJaxYvONMBHlU0TB6lsyOAofc3sa5LNrQemNyyzv589KPVVqCwHx1l6Jf6PWE6MZmd3aBpFngVepWq63kIAIornv4Of9U/s320/UndertheWeather.jpg" border="0" /></a><br /><span style="font-family:arial;color:#000099;">One question I get quite a bit, and often discuss with my PT clients, is whether you should work out when you're ill.</span><br /><span style="font-family:arial;color:#000099;">These views are my personal opinions, and I feel it's pretty individual to the person. If you are in doubt, I would say do not workout, until you are back to normal.</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">With any kind of illness, be it viral or bacterial, you're body will be working overtime to fight this infection, and so "clean" nutrition and water, is essential to help speed the bodies response, and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">assist</span> your immune system.</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">** If you have a virus, chest infection, or temperature, <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">definitely</span> DO NOT WORK OUT. These are some pretty severe symptoms, and you will be doing your body more harm than good by working out. **</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">However, if you just have the sniffles, or a slight sore throat, and you work out regularly, then there should be no harm in doing a light workout. Certainly do not work to failure, or a challenging set of intervals!</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Personally, I do not work out when I feel ill. My body tends to ache and I find that resistance work makes my muscles and body feel worse the next day, and I'd rather rest, eat and drink water, and get myself back to near 100% before returning. Also, if I'm ill and can't work, I lose money as I'm self-employed!! I always steer clear of big exercises when ill, as I've performed Squats a few times when slightly ill, and my body has ached big time for a few days afterwards - but that could just be me!! </span><br /><span style="font-family:Arial;color:#000099;"></span><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">Just remember, any form of exercise is a stress on the body, and when it is already stressed though illness, you could be doubling the effort the body is going through to rid the illness.</span><br /><span style="font-family:arial;color:#000099;">Often a rest from the gym can be as good as a workout in terms of recovery to the body. Plus, if you're goal is weight loss, remember the key is nutrition, so it would be more crucial to watch what, and how, you ate during this period, rather than whether you should be working out or not.</span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;"></span><br /><span style="font-family:Arial;color:#000099;">At the first signs of illness, or sore throat, I will dose up with Echinnacea and Olive Leaf extract. If I keep these running, I find the symptoms will dissapear in a few days, or if I caught it late, the symptoms will be a lot less severe than what they would have been without this supplementation. If you choose to take these, just ensure you continue for a few days after symptoms have <span style="font-family:arial;color:#000099;">dissapeared to ensure the virus/bacteria has been erradicated.</span></span><span style="font-family:arial;color:#000099;"> </span><br /><span style="font-family:arial;color:#000099;"></span><br /><span style="font-family:arial;color:#000099;">What are your views? Do you workout when ill?</span><br /><span style="font-family:arial;font-size:78%;color:#000099;">NOTE: This is my personal view, and I will not be held responsible for any injury or illness that could be sustained from following my views above. If in doubt do not workout when ill, and contact your GP. (Mark)</span>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0tag:blogger.com,1999:blog-6144021329904262340.post-18504916808450876712009-01-29T22:15:00.004+00:002009-01-29T22:34:42.872+00:00Heed the warning signs!!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghqtYNinEywfijKdpIRrnOnKRiDmsx93XjT6RcGMgVQijSUKOQ5gGUvC3z6pIGE6zqxeqBYKeKA1C9N0oxx6yA2_dYXz1ZMFdUlrUupIgfcTHlwF1ol6KZtlqtXBcv8c_io-dHjqlmzUA/s1600-h/car.jpg"><img id="BLOGGER_PHOTO_ID_5296843071733268754" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 232px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghqtYNinEywfijKdpIRrnOnKRiDmsx93XjT6RcGMgVQijSUKOQ5gGUvC3z6pIGE6zqxeqBYKeKA1C9N0oxx6yA2_dYXz1ZMFdUlrUupIgfcTHlwF1ol6KZtlqtXBcv8c_io-dHjqlmzUA/s320/car.jpg" border="0" /></a><br /><div><span style="font-family:arial;color:#000099;">Yesterday, I had to take my car to the garage to have the cam belt changed. I'd been holding off, as to me, a non-mechanical sort of person, it seemed like a waste of money! It was going to cost me over £300, for something that, at the time, didn't seem like I needed. <br></span></div><div><span style="font-family:arial;color:#000099;"></span></div><div><span style="font-family:arial;color:#000099;">(Supposedly the cam belt, or timing belt, has a lot to do with the running of the engine, and the valve system?! Who know's I'm just a PT?!)</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;">However, I was already 8,000 miles and a couple of years over the recommended time for changing it, so felt now was as good a time as any! <br></span></div><div><span style="font-family:Arial;color:#000099;">If the cam belt snaps, I've heard that the damage to the engine can often be beyond repair - so with this in the back of my mind, I collected the car and paid my money.</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"><br>Driving home, the car felt, and drove no better, and part of me thought, "What a waste of £300!", but looking logically, it was overdue, needed to be done, and if it had snapped, I would be looking at a much larger bill!</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"><br>If you compare this with your exercise and nutrition regime, there could be comparisons.</span></div><div><span style="font-family:Arial;color:#000099;"></span></div><div><span style="font-family:Arial;color:#000099;"><br>Sometimes you may think, "oh it won't matter if I have this cake today, or take-away meal tonight, it won't do that much harm", but if you don't pay attention to your intake on a regular basis, it <strong>WILL </strong>mount up and eventually <strong>YOU WILL</strong> pay the price!</span></div><div><span style="font-family:Arial;color:#000099;">Yes, you can get away with things for a short period of time, but keep pushing the risks, or don't pay attention to the warning signs, and the end cost could be a big shock, and something you weren't planning for.</span></div><div><span style="font-family:Arial;color:#000099;"><br>Be it eating too many, or the wrong type of calories, or performing exercises incorrectly, or with bad posture, the bad side of things will catch with you in the end!</span></div><div></div>Mark Raynsford PThttp://www.blogger.com/profile/17527573841801145779noreply@blogger.com0