Stay cool & warm up

If you’ve ever had a crack at weightlifting, only to find yourself aching horrendously for days afterwards, then one of two things could be at fault. You’ve either gone too heavy, too soon, or not warmed up sufficiently to prepare your body for lifting weights. This key component of your workout, which could be anything from light cardio, stretching, or lifting very small weights to warm up your muscles, can not only make your workout more effective – but also improve recovery in the hours and days afterwards.

Keep it simple

When you take a moment to think about it, strolling over and picking up a dumbbell is actually simpler than fiddling with an electronic control pad on a treadmill or cross trainer. But part of the apprehension can come from seeing people already there and apparently getting on with weight lifting as though it’s the most natural thing in the world. However, there was a point in their well-sculpted lives that they were also absolute beginners, so start with smaller weights and don’t worry what anybody thinks – they’ll all be far too focused on themselves to care!

Plan your workout

It won’t take you much time to find the ‘ideal’ workout you’re looking for online. Whether it’s bigger arms, stronger legs, or more definition in your chest or back, there are plenty of videos and plans close at hand at any time. Although you may find that some movements are beyond you, at least for now, it will give you an idea of how to navigate yourself from a free weights bench, to a bench press, and so forth, following an effective process that’s designed to get the best from specific muscle groups. Research has shown that the formulaic nature of weight lifting could provide the added bonus of improved cognition, over time.

Ask for advice

Yes, you could spend a few extra quid on a personal trainer, who would be able to show you what, when, how and why to lift weights (while guiding you through the weights rack in the process) – but you do have other options, too. Seasoned weightlifters don’t generally mind ‘spotting’ their peers, from time to time, and may offer their own advice completely free of charge. There are also the likes of weight loss camps at home and abroad, local boot camp groups, and online PTs who specialise in tailoring programmes for their clients, albeit from a distance. And, with a little extra advice supporting you in your own fitness journey, you may just find that the distance between you and the weight rack becomes far easier to fathom as you progress.

Pre-Contemplation

The first stage your client begin in is the pre-contemplation stage. Clients at this stage don’t really have plans to make changes or start exercising. They will often have been pressured by loved ones to make changes they are not ready for. They often don’t believe they have the ability to change and may be defensive to any perceived pressure to make change. They are often uninformed about the long-term consequences of their behaviour. People in this stage often choose not to know or deliberately ignore health messages, campaigns and information. Interventions could include giving the client information to take away with them or encouraging self-evaluation, not action.

Contemplation

You’re now at stage 2, the contemplation stage. Your Clients are beginning to think about making some positive changes, however you can remain within the contemplation stage for two years despite your clients good intentions. Interventions could include helping the client weigh up the pros and cons to change, helping to balance the scales in favour of the pros or encouraging self-motivational thoughts.

Preparation

Stage three is the preparation stage. In this stage clients may have started to exercise but not regularly. They will be starting to gather information, have looked into or even got a gym membership, which they may not even use. Clients start to plan action and fully intend to take action. This stage is particularly important, if clients fail to plan properly but move forward into the action stage too soon, they are very likely to drop back to previous stages. This is particularly relevant if clients have tried and failed to maintain changes in the past. Interventions could include making plans and strategies for potential obstacles, developing goals and looking into potential sources of support.

Action

Stage four is action time. At this point your clients become confident in their abilities and may well be exercising regularly, two or three times a week but will have been doing so for less than six months. As hurdles in your life appear and progress is not as fast as they had hoped, client’s self-efficacy and motivation can drop. This stage maybe short lived and clients can often become disheartened and relapse to previous stages, especially if not enough care was taken in the preparation stage. Interventions could include tightening up goals to include outcome and process goals, reinforcing the pros to change, affirming strengths and giving encouragement.

Maintain

Stage five time to maintain! In this stage, the client has been exercising regularly for over six months. Boredom or lack of focus can become a problem, the determination to establish new habits can start to fade. Reinforcing self-efficacy and motivation is important in this stage. Re-visiting and re-evaluating goals and achievements can help the client to regain motivation. Once the client has remained in this stage for five years, they are considered to be a lifetime exerciser and are no longer in the stages of change. Interventions could include identifying relapse risks and finding strategies to avoid these, setting new long term and process goals or if relapse does occur helping to identify the cause and find solutions, help the client regain self-efficacy and motivation by learning from mistakes and hopefully re-entering the cycle of change better prepared.

Understanding where a client is upon the model is vital to ensure you cater your services to each individual need. Some might require more positive feedback for example.  Allowing you to understand when not to push your client towards a different stage as this could have a negative effect.

If you are looking to train as a personal trainer, why not visit: https://www.bodyaidsolutions.co.uk/courses/gym-instructor/level-2-gym/ or drop them a line and see if they can make your fitness dream a reality.

All those who aim to achieve weight loss must have realistic goals individually. Developing healthy habits and following a healthy diet schedule are very crucial for healthy weight reduction. Achieving weight loss in a few months should not be the only goal. Those who could reduce their weight to the desired extent and maintain the reduced weight for not less than ten years are considered truly successful in their efforts to achieve weight loss. Weight loss pills are an option and here’s one of the only approved pills proven to aid weight loss. The top 4 tips that are given in this article though will help the aspiring dieters to achieve healthy as well as sustained weight loss.

 1. Enjoy eating more vegetables as well as fruits

Instead of abruptly reducing your food intake you must make it a point to include more nutritious food items into your diet. While reducing your weight see to it that your overall health is not affected and for that it is very essential to include more healthy foods in your regular diet. Start taking more vegetables and fruits for your lunch and snacks. As you know, vegetables are rich in nutrients and low in calories. For those who are trying to reduce weight vegetables and fruits are the best foods. Since most of the fruits and vegetables are rich in fiber they facilitate proper digestion and also make you feel full.

2. Include whole grains also in your diet

Though a low-carb diet is essential for weight loss, your diet need not be 100% carb-free. Carbohydrates are also required for weight loss. Recent studies reveal that those who include grains also as a part of their diet are less susceptible to obesity as well as type 2 diabetes.  Grains can be a side dish for your meals and instead of refined grains consume whole grains.

3. Do not give up regular exercises

Regular physical exercises are the best ways to help aid healthy weight loss. If you start feel that the exercise that you do regularly is boring you may switch over to other types of exercise like yoga, swimming, aerobics or tai chi. By way of doing physical exercises, you are not only reducing pounds but also increasing your life span by a few years. Walking is also a powerful exercise and when you walk for some time you get great relief from stress. When you feel depressed or agitated, instead of resorting to emotional eating get outside, walk freely and breathe fresh air. Those who want to reduce weight must walk daily for not less than 30 minutes.

4. Drink plenty of water

Water is very important for the body and many people fail to keep their body hydrated to the required extent. Instead of drinking too much coffee, alcoholic beverages or soda, those who want to reduce weight can make it a point to drink minimum 12 glasses of water daily. The brain and other parts of the body need water to function properly. Those who are on a weight loss mission may see to it that for whole of 2018, they carry water bottles wherever they go. In order to make the water tastier and more nutritious the water may be mixed with lemon juice.

How mindfulness can help you lose weight

The Oxford Dictionary defines mindfulness as “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations”. It has proven to be successful in helping people lose weight, and encompasses three broad techniques – formal meditation, informal mindfulness strategies like focusing on eating habits, and a combination of these techniques. These can help eliminate intrusive thoughts from your mind, which in turn can improve your willpower to eat more healthily.

A recent study by researchers at McGill University in Montreal supports the benefits of such techniques. Researchers underwent a systematic review of studies that have examined the potential effects of mindfulness on people losing weight. They analysed 19 studies from the last decade and found that mindfulness was moderately to largely effective in reducing weight loss and improving obesity-related eating behaviours.

How to practice mindfulness meditation

One of the key mindfulness techniques is meditation. In order to gain the benefits from this, you need to make sure you are going about it in the correct way. Firstly, you will need to find a nice, quiet spot, and a stable seat. You’ll then need to position yourself correctly, making sure your legs are either crossed comfortably or touching the floor, and that your back is straightened.

Drop your chin and gaze downward, closing your eyes if you want to. When in position, let yourself relax, and focus on your breath as it goes in and out, as well as other sensations in your body. Try not to let your mind wander, although if it does keep doing so, try not to react, and instead just get back to focusing on your breathing right away.

Aim for short bursts of 5 to 10 minutes of meditation when you first start, before eventually building up to practice for around an hour. Most people do a morning and evening session, or one or the other. It is better to do more if you can, but just meditate as much as your life permits.

If you want professional guidance on how to go about meditating, then it may be worth looking at online meditation courses such as Burgs’ audio guides. Courses like these provide comprehensive guidance that will give you the best chance of meditating effectively from the comfort of your own home.

How to practice mindfulness eating 

In addition to meditation, mindfulness eating has also been proven to be effective in weight loss. One of the ways to do so is to slow down when eating.  The body sends its satiation signal around 20 minutes after the brain, which often leads to unconscious overeating. However, if you slow down, you allow your body to catch up to your brain and notice the signal to eat the right amount.

You can also help yourself to eradicate binge-eating by again listening to your body’s hunger signals. Instead of eating when you get emotional signals, like, stress, loneliness or even boredom, you should listen to your body. Only eat when you get signals like your stomach growling, or when you feel low on energy or a little lightheaded.

Why mindfulness alone is not enough

Although both mindful meditation and eating methods are clearly beneficial, mindfulness alone is not enough if you want to lose weight. Much of mindfulness around weight loss is about controlling your urges to eat unhealthily, and in order to effectively carry this out you’ll need to watch your diet carefully. It will be counter productive if you are effectively controlling the amount you consume, but still eating poorly.

It is also imperative that you exercise. By burning calories from what you do eat, you’ll supplement what you are doing in terms of diet and mindfulness. Using mindfulness in combination with dieting and exercise has proven to be highly effective in weight loss. Whilst Christmas is often the catalyst for an extended waistline, it can pay to practice mindfulness to counter that post-yuletide slump.

A rugged camping and hiking holiday can be a lot of fun but you need to make sure you are well prepared. Not only in terms of your camping gear and first aid equipment but also in terms of what you take with you to eat.

Meal planning

You should plan your meals in advance, think about where you are going and for how long. Are you staying on a campsite, near places to get food every day or are you staying out in the wilderness and need to make sure you have enough freeze-dried food and other supplies to get through your trip?

You should also assess what your access to water is going to be like. Are you near to a source that can be used for drinking and cooking or do you need to bring your own supply with you. This should be a major consideration and something to keep in mind when it comes to planning the route your hiking trip might take.

Breakfast

Your breakfast should set you up for the day. Porridge for example is a great way to warm yourself up in the morning and provides a great source of carbohydrates that can help fuel you until lunchtime.

If you wanted to add a bit of extra flavour and sweetness to your breakfast you could add a handful of dried fruit to your porridge, this helps to not only make it taste even nicer but it also provides extra calories and sugars which can be the perfect pick me up before a day of hiking.

Lunch

Depending on the trip your lunch when you are camping could be a simple picnic, it could be stopping off in a café nearby or it could be a case of you needing to eat on the go.

You might need to reach a campsite by a certain time if you’re on a hiking trip, meaning something that can be eaten on the go to maintain your energy levels is useful.

Nuts, dried fruit and protein bars all make great snacks. A simple sandwich could also suffice, you can prepare them in advance and eat them without having to stop and unpack your cooking equipment meaning you can maintain your momentum on a hike.

Dinner

Your evening meal is crucial. It’s a chance to stop and refuel so you need to make sure you’re having something substantial.

A hearty meal with plenty of protein can help your body to repair itself and start to replenish your energy reserves for the next step of your adventure.

These meals are often the biggest you will have all day. Being out of a kitchen means you might not be able to cook something truly awe inspiring but simple dishes, like pasta, or camp favourites like a chilli are possible.

If you’re on a campsite, and you’re having a much more sedate trip you could have a barbecue, however you need to ensure everything is cooked thoroughly to avoid food poisoning, especially if you are staying on a campsite before setting off on a hiking and camping trip. The middle of nowhere isn’t the best place to feel ill.

Getting your meals right on a trip to the great outdoors is key to having a successful trip, they can help you to recharge after a long day, fuel the next activity or help you to relax and unwind. Finding the right meals for your trip can take a bit of planning but with the right preparation and thinking ahead you can keep hunger at bay and really enjoy your trip.

“It takes 21 days to form a new habit.” This is a bit of an urban myth. Research has shown that it can take more than 2 months before a new behaviour becomes automatic – 66 days to be exact. This obviously can vary widely depending on the behaviour, the person and the circumstances.

Bit of a difference from 21 days though.

I know from my own lifestyle that getting back into a healthy routine can be challenging and getting back into training in the gym 3-4 times a week took me 3 months before I could say I wasn’t detesting it and making every excuse not to do it. It took even longer with my diet as I love to eat rubbish food choices like all of us do.

So what happens when you find yourself unable to continue with your routine? A holiday, a trip back home to see mum and dad or even a business trip?

For me, I struggle even if it’s 3 days. I’m straight back into bad habits thinking it’s ok. I’m training but I think it’s ok to eat pizza and ice-cream. Being totally honest, missing my training day – my mood levels drop massively! I end up going to bed later, sleeping in and if I’m going home to see my mum (who is a feeder) I have a home full of sugary foods to battle against.

I often go away travelling around the UK with my photography and while this can see me walking for miles carry my kit, it’s not the same as getting in the gym deadlifting, squatting and pressing. I need access to training facilities and often this is the last thing on my mind to sort out. I’m often too busy sorting out my photography kit and booking last minute trains.

I’ve tried fitness apps in the past that motivate you to train in your hotel room but they are just not my thing. I prefer being in a gym. So when I came across Gym Nomad, I was interested to find out how it could help people like me who travel but don’t want to break their training habits.

Gym Nomad has just launched in Amsterdam. It brilliantly solves the two biggest problems for anyone travelling that wants to maintain their training. First, finding the right place to train. Second, ensuring your visits don’t cost you a fortune.

Genuis

Finding your gym is really easy! The way the website operates reminds me of airbnb, which I use for most of my travels. I wasn’t overwhelmed trying to find a gym or even a class. You can even search for the a gym that has the right equipment for your needs! So no more hotel gyms without a squat rack and bar! All well within your budget too.

Then all you do is book your class or gym. During this stage you will find out about the specifics such as gym equipment on offer, the opening times and what you need to bring with you. Once you’re happy, you simply sign up for the short term membership by creating a Gym Nomad account so that you can pay for your booking. You then receive your booking code so you can quote the code when you first arrive at the venue.

It really is a great idea and I really hope this concept come over to the UK. The sooner the better as far as I am concerned.

Thanks for reading,

Pitch surface

When it comes to selecting your perfect pair of boots, the surface you usually play on is an important factor to bear in mind. If you’re playing on firm ground (i.e. natural grass), you’ll want boots with plastic studs. For soft ground, use ones with longer, metal studs which allow for deeper infiltration.

Those who play on artificial grass should purchase boots with short, hollow studs which provide better grip and therefore do not cause as much strain on your knees and ligaments. A boot with a rubber sole or just a pair of normal trainers can be used for indoor play, such as courts.

Your position

The position you typically play in will also determine the type of football boot you will want to select. If you’re a defender or goalkeeper, a strong and resilient pair of boots with good grip and which will protect your foot from injury during tackles is imperative. For wingers and strikers, a comfortable, light boot with good traction is recommended, so that you can pick up plenty of speed and easily dodge challengers.

Type of material

Football boots come in many different materials, so this is another aspect to consider when choosing your pair. Leather boots are generally softer, more long-lasting and durable than other boot materials and tend to mould well to the shape of the foot. However, the downsides are that their shape can stretch in the wet weather, whilst also taking longer to dry. They also tend to be more expensive.

Synthetic boots, on the other hand, are generally less costly, whilst the material is lighter and thinner. In addition, they are known for being comfortable and will usually require less maintenance than leather boots, which need special care.

Style and comfort

Perhaps the most important element is to find a pair of football boots that you are comfortable in, because if they don’t fit right, you simply won’t play to the best of your abilities. Similarly, you’ll want to invest in a pair of boots that you actually like the look of and are proud to play in.

It’s an age-old saying that if you look good, you feel good too – and this surely applies on the pitch as well. Luckily, football boots no longer need to look worn down and ugly, as there’s heaps of flashy options on the market for you to get your hands on these days. Just make sure you take care of them!

Smart phones are changing the way we live, giving us more options and faster ways to achieve our goals. With networks like Asda Mobile challenging the traditional model of the contract, it’s now more affordable to achieve, too.

We’ve put together our list of the top apps to helping you stay on top…

1. Risetoday

There are plenty of reasons to want to get up and exercise, from decreasing depressive symptoms, to improved sex drive, to relieving stress.  It’s recommended that if you want to be at your best every day, you should do 30 minutes of exercise every day, too.  But if you get bored too easily, you might want to give Risetoday a try. It’s an app that shows you all of the sporting/fitness activities in your area and lets you book and turn up. Try something new every day without a subscription.

2. Headspace

Your brain is your biggest muscle, so keeping it in a good condition is probably sensible. Mindfulness meditation can be a great way to get your brain training off to a good start, and for an affordable, fast daily dose, we’d recommend Headspace. Be guided through 10, 15 and 25-minute mindfulness exercises that will contribute towards a healthier, happier life.  You pay for Headspace on a monthly subscription basis, and you can even connect the payments to your Spotify monthly subscription, bringing the cost down.

3. Zombies Run

You might consider yourself a bit of a rock star and have the best intentions in the world, but for most of us, actually sticking to our exercise routines is a little more difficult than expected. This creative app is for runners who stop half way though. Put your headphones in, listen to your music, and be narrated a story where you are being chased by zombies. You will be told when to run if you need to speed up, and in doing so, you will collect supplies for your base. It’s addictive fun, and the story is so good that you’ll want to run every day.

4.  Sidechef

Nutrition is naturally a big part of wellness, and this app helps even beginner cooks to make better, healthier meals full of all the right things.  Set your app to the recipe of your choice, and then let it speak out the instructions to you. If it’s going too quickly, you can instruct it to repeat the instructions. This way, you can focus on your cooking, and you won’t have to touch your phone with unclean fingers. Good news!

1. Client seated upright just hanging over the bed or chair, with their hands behind their back.
2. Client then asked to ‘slump’ flex upper part and lower part of spine this is followed by the next flexed forward.
3. Therapist then places hand upon their head (top of). Informing client exactly what they are doing.
4. Therapist then instructs client to perform knee extension (straighten leg) and bring the toes towards themselves (dorsiflexion.). Asking client if they feel any pain or discomfort.
5. If pain and discomfort increase during the ‘slump’ test (slumping part) then this would be considered positive.

Here Darren, our level 4 Sports Massage Tutor puts it into practice!

Within the sports massage the slump test is a vital component of a client assessment. In the Level 4 qualification you will learn many special tests that will aid with treatment planning. If you are interested in a career in the fitness industry, why not visit Body Aid Solutions today.

So which four foods are the best for helping you build muscle mass?

Eggs

Over the last few years, eggs have been given a bad rap. It was thought that they were the reason for spiraling cholesterol levels. This is not the case; eggs are very good for you. In fact, the cholesterol in the yolk helps support naturally occurring steroid hormones in your body.

One egg contains 6 grams of protein, Vitamin B12 a ½ gram of leucine, an essential amino acid. When you have the right combination of amino acids in your body, you build muscle even faster. Eating just two eggs is beneficial for muscle growth.

Almonds

This power packed super food is full of protein and vitamin E. What does Vitamin E have to do with muscle building? It contains an anti-oxidant that stops free-radicals from attacking muscles and causing damage. Not only is vitamin E good for your muscle growth, it supports your immune system and improves the health of your eyes.

How many almonds should you eat? According to the University of Toronto, two handfuls a day is all you need. The study found that most people could eat this amount without putting on weight. That’s good news for anyone who wants to build muscle and lose weight.

Lean Beef

Jam-packed with protein that is needed for building muscle. It also contains iron and zinc, two nutrients that are critical if you want to develop lean muscle mass. Lean beef also contains creatine, which gives you energy while you workout. You can also find high levels of selenium in lean beef. This is good news for men as selenium can stop you from developing prostate cancer.

Salmon

High in protein and Omega-3 fatty acids. The fatty acids lessen the effects of muscle breaking down after a workout. Your recovery time improves and your muscles build faster. Salmon is low in calories, so it’s a fabulous way to get the protein you need and watch your weight at the same time. If you don’t like fish, try taking an oil supplement. You will gain all the same benefits as if you were eating fish.

These four foods top the list as being the best for building muscle. If you don’t like some of these foods you could substitute them with any of the following: yoghurt, olive oil, lentils, chicken, chickpeas and cottage cheese.

Your diet plays a huge role in how fast you will build muscle and burn fat. Remember to eat plenty of fresh fruits and vegetables along with these valuable protein sources. Fruits and vegetables contain vital vitamins and nutrients that are needed for good health. They are also low in carbohydrates, which is exactly what you need to lose weight and build muscle.