Health & Fitness from The Team!

Attitude & Inspiration

noreply@blogger.com (Ed Shanaphy) — Thu, 05 Jan 2012 12:17:00 +0000

I have a new attitude this year, 2012, and it's due to me still learning about how to work my body. As I get older (and hopefully wiser) I find that less is more in some respects. Instead of doing perhaps 4 exercises for a body part, I am doing three, with three to four sets, but going to exhaustion. Why?

Well, a good friend of mine who I worked out with just prior to Christmas, said something very interesting. "I go to the gym to rip up the muscle. I build it in the kitchen, but in the gym or with the weights, I just want to get smaller and rip it up." I didn't happen to mention that she is a former IFBB Junior Champion!

But, in the main, she is right. We break down the muscle tissue by lifting heavy in the gym, and in thinking of this, why do so many different exercises. Rather, simply, break them down quick and effectively and efficiently. Why have a number like 10 reps or 12 reps. Do the reps until the muscle is exhausted. You then know you have broken down the muscle tissue and will have to rebuild it over the next few days with protein, eating clean and rest.

So, for example, this morning's routine was quick and easy and was mainly what my female friend does week in and week out: Chest: Flat Bench Press, Incline Bench Press, Flat Flies, and to finish off the muscle tissues, dips. Triceps: Pushdowns, Skull Crushers, and Kickbacks.

I didn't focus on the number of reps. I simply kept going until the muscle I was focussing on was exhausted. I did three sets on some, if I thought I had a fourth in me, I pushed it to the fourth set.

All good. Pain tomorrow. Muscle gain over the course of the week!

Happy New Year! A New You!

noreply@blogger.com (Ed Shanaphy) — Sun, 01 Jan 2012 13:25:00 +0000

I wonder sometimes why we celebrate the New Year, but amidst my wondering, it does give us a date as to which we can say we are going to change our habits, our desires, our wants. And January 1 is as good a date as any to do this.

Here at www.get-fit-at-home.com we do work with our clients every day with the attitude that we are helping our clients to lead a healthier, longer, fitter, and happier life. Whether it be personal training, Pilates instruction, Yoga meditation, or even just nutritional advice, we have over 2,000 satisfied in-home clients that we work with on a daily basis and I am happy to say that our business is growing.

As we look ahead to 2012, the year of the London Olympics this summer in that wonderful city, we can celebrate our past accomplishments, outline smaller goals for our clients and for ourselves, and in the process reach that zenith, our ultimate goal, which is to be happy and healthy - that's our business.

Simplicity Is Sufficient

noreply@blogger.com (Ed Shanaphy) — Wed, 14 Sep 2011 16:49:00 +0000

Simplicity Is Sufficient

I was lucky enough to work out with a Junior National Champion the other day, who has over the past 20 years maintained a lean and defined look through weight-training since her days on the competitive stage. What amazed me was her going through the various “celebrity” bodybuilder and physique competitors’ workouts and how simple they were.

I looked back and indeed she is proven correct.

She mentioned that she really does Tom Platz's leg workout. One may or may not remember Tom Platz, but he was a leading bodybuilder and known for his fantastically defined and thick legs. He was the original "quadzilla". But what few realize is that he kept his leg workout insanely simple. He was one of the first modern-marvels in male bodybuilding and yet his leg workout remains effective today.

Squats
Tom would do about 8 sets in 25 minutes to start out his workout. This means that he would rest only 2 full minutes between sets and he pyramided the weight up. Tom really worked at the squat and his striated and defined quads and glutes, are the proof!

Hack Squats
We don’t usually find hack squat machines anymore, but Tom swore by these machines and would complete his second exercise on the hack. Again 6 to 8 sets which is more than we usually think is appropriate for muscle growth.

Leg Extensions
With these, Tom would alternate sometimes with the leg press or lunge, but usually he would simply use the leg extension machine. 4 sets of up to 20 reps. High volume reps once again for the burn and only a rest of 1 minute or less between sets.

Lying Leg Curls/Romanian Dead Lifts
For these, Tom would perform up to 60 reps over 6 sets and again he would pyramid up the weights on each set. However, he would only rest one minute in between sets with this exercise.

Any leg day is completed with calves and the three calf exercise that Tom would complete were as follows:
Standing Calf Raises
Seated Calf Raises
Hack Machine Calf Raises

Tom maintains that he rarely changed this routine and simply built perhaps the greatest thighs, glutes and calves ever seen on a bodybuilding stage with this simple routine. It can work for anyone who wants to add some muscle and defeat fat in their legs – just watch the weight being lifted in regards to how much you can lift safely and how much muscle you want to really want to build.

I will come back next week, with another “celebrity” simple workout that has proven effective.

The Protein, Carbohydrate and Fat Cocktail – Shaken, Never Stirred!

noreply@blogger.com (Ed Shanaphy) — Sun, 11 Sep 2011 11:47:00 +0000

It’s funny as I get older I look at labels so much more and in much more depth. I have a shake from GNC that I use frequently and just recently I purchased a Herbalife nutritional shake to add to my shake routine – sounds like a dance routine, doesn’t it? Haha.

Anyhow, I noted that the GNC Whey shake does provide 20 grams of protein for 2.5 grams of fat. Not too bad. That’s usually the ratio, 10 to 1 protein vs fat. However, in looking more closely at the label, I note with a bit of nervousness that it provides me with 40 grams of cholesterol, or 13% of my recommended daily allowance. But what stunned me, was when I went to the Isagenix label for my vanilla shake and found that I have a higher fat intake with this shake at 7 grams but a 17 gram protein intake.

Every shake has its pros and cons, but in essence, they serve as a meal replacement. If bodybuilding, they really act as a protein supplement to enhance the protein intake of the bodybuilder through a lower-fat shake.

As I have gotten older, I have eaten wiser as well so I don’t need to supplement my diet with as much protein. I eat lean and clean with 4 to 5 smaller meals a day. Therefore, at this time, I am looking more at a healthy meal replacement rather than a heavy protein shake and both Herbalife and Isagenix are healthier in the cholesterol department: 0mg for Herbalife and 4mg for Isagenix (remember GNC was 10 times that!)

If I am not that active, I look very carefully at the carbohydrates, but at this time, right now, I am active and the carbs get burned off. I am not dieting for a competition, nor am I looking to do a photoshoot anytime soon, so I don’t mind a few extra carbs for energy in my workouts and at work personal training. Just for your information, Isagenix is the highest for carbohydrates at 25 grams, with Herbalife at 11 grams and the GNC bodybuilding whey at the low 5 grams. This makes sense I would think as the GNC shake is aimed at those ready to compete or looking to compete at fitness or bodybuilding and having to keep a low, low carbohydrate count. So if you are looking at that side of things, GNC might be the shake for you.

I still would like to add muscle, rather than just maintain, and I have a heavy lifting day today – so I am going to take a shake before the workout and then one after as well to ensure that I have replenished my body with what it needs to do a heavy shoulders and abs day! Today it is going to be Isagenix with its 17 grams of protein versus the 9 grams of Herbalife.

Our bodies change with our structure and diet and we need to stay on top of the changes by modifying what we do. Nothing is black or white, nor is it static, when it comes to metabolism, and we need to replenish and feed our bodies accordingly. Think before you eat, drink and mix!

Human Growth Hormone in Men Over 40 - Anti Ageing?

noreply@blogger.com (Ed Shanaphy) — Sat, 27 Aug 2011 11:20:00 +0000

Having recently attended a health and fitness conference in which it was noted that women over 40 could actually produce more growth hormone than men do, I decided since I am over 40, to look into this subject.

The Mayo Clinic has produced a lot to read concerning growth hormone, which is actually produced as we grow through childhood in the pituitary gland. The gland naturally slows down production through our 30s and 40s and synthetic growth hormone has been viewed as a supplement to stave off old-age. Their introduction to the hormone is located here: http://www.mayoclinic.com/health/growth-hormone/HA00030

Can We Remain Young?

Synthetic Growth Hormone has its benefits to those who are seriously devoid of the hormone and replacement therapy can be effective for these people. However, in young adults, it has been seen that almost an overdose of growth hormone can be dangerous and, although the hormone may add muscle mass and lower body fat, it does not actually affect functional strength. It can lead to gynomastia (male breast enlargment) and also fluid retention and migraine headaches. Longterm, in all adults, synthetic growth hormone can possibly lead to heart conditions and diabetes.

However, many scientists and doctors admit that most adults over 30 lack growth hormone and are deficient, but that said, they also admit it is difficult to measure the deficiency. Studies have proven that a 6 month to a year program of HGH among older adults adds approximately 14% lean muscle mass and cuts body fat substantially, as the hormone raises metabolic rates and can increase exercise efficiency.

They Mayo Clinic does note that "you don't have to rely on expensive and potentially dangerous injections to get the benefits of HGH. At any age, your body will naturally produce HGH after high anaerobic exercise, enabling you to safely and inexpensively lose body fat and gain muscle mass." - all without any synthetic injections!

This is where we come in, to help you keep that promise to yourself, to maintain a youthful and healthy outlook in both body and mind. What all the leading experts say is that there is no better way to stay youthful and promote natural Human Growth Hormone than high anaerobic exercise on a regular basis!

Maidstone, Kent, Hastings & East Sussex In-Home Personal Training

noreply@blogger.com (Ed Shanaphy) — Tue, 23 Aug 2011 12:59:00 +0000

We are pleased to announce that our trainer Danni has moved to the Maidstone, Kent area and is now covering the Counties of Kent and East Sussex! She is one of the leading trainers in the country and looks forward to her new challenges in the heart of the South Downs!

Danni is a featured health and fitness writer for News International and has appeared both on the BBC and ITV numerous times as a health and fitness professional and exercise presenter.

Danni has been one of the leading trainers at www.get-fit-at-home.co.uk. She has trained beginners with us through to celebrities who need to lose those extra pounds for special appearances. She has been a featured fitness model and is one of the leading female fitness professionals in the UK.

The PGA Golf - The Fifth Major. A New Era Of Champion

noreply@blogger.com (Ed Shanaphy) — Mon, 15 Aug 2011 10:22:00 +0000

As I was watching the PGA Golf yesterday and watched Keegan Bradley and Jason Dufner duke it out in the playoff over three holes, I realized that a new era of golf, and perhaps in sport, has evolved. This is, I believe, the 13th different major champion we have had in Golf. Keegan Bradley, rallying back from a triple bogey on the 15th hole, to force a playoff and win that playoff by 1 stroke, meant that for the first time in the long history of the sport, we had a 13th different major champion.

The PGA, in my mind, is the least well known of the five golf majors, and perhaps it is easier for a first-time major competitor, such as Bradley was, to win. However, all the previous 12 major champions prove that this is not a fly-by-night situation. Bradley's intelligent mindset, after that triple bogey, shows just how tough the new era of competitors are.

If you go to my sport, tennis, and look at the winners over the past two years, the dominance of Roger Federer and then the duel between Federer and Rafa Nadal has taken a back seat to the rise of Novak Djokovic. Djokovic has won the Australian and Wimbledon this year. Rafa continued his dominance on clay, but we have a new man in town as Djokovic believes, really senses now, that he can compete with anyone in the world and has proven that. I would rate him as the clear favorite going into the US Open later this month.

In watching the pre-season NFL games, it did look to me that Cam Newton will compete easily as a rookie in the NFL and perhaps be one of the quarterbacks to watch this year. I haven't had my Fantasy Football draft yet, but based on his play and his early looks, I wouldn't be hesitant to consider him one of my QB picks.

All this new talent. All these different champions. All these competitors. The era of Woods is over. The era of Federer vs Nadal is over. The era of a rookie never dominating as a leading QB is over.

Perhaps this is a generation of new champions who will dominate their respective sports for years to come, but somehow I don't think so. Especially in golf, where there are so many tournaments and so many venues along with so many players on the tour, I don't know if we will have a dominant golfer in the next 10 years. Even though Djokovic is playing brilliantly and won just this weekend against my fellow Floridian Mardy Fish in a great match, I don't foresee Djokovic hanging around and dominating for 10 years as Pete Sampras did.

I am unsure that Jack Nicklaus's record in the majors will ever be broken. I am not a betting man, and I wouldn't bet against Tiger Woods, but the odds are widening.

Yes. Welcome to a new and open world in sport. Television's money and prize money is quickly opening up the fields in many sports and this may hinder the viewership in that names that we don't recognize immediately will be chasing a golf major. Duels like Agassi and Sampras or McEnroe and Borg won't last the dozen or so years as they did in the 70s and 80s and 90s. And the NFL season, yet to start, will be a highlight reel I believe for a very special rookie.

Red Light, Yellow Light, Green Light

noreply@blogger.com (Ed Shanaphy) — Sun, 22 May 2011 11:57:00 +0000

When I was a kid, I was handed a book called Tournament Tough. It was written by Carlos Goffi, who at the time was John McEnroe's coach. The book is aimed at juniors, but the strategies within the book are great for any player at any level.

A student of mine had heard me speak of the book, which had disappeared from my bookshelf through the many moves I have made in my life. He was nice enough to order a used and rare copy for me and I have enjoyed re-reading the text. There really is no way Goffi could talk about stroke production through a book back in the 80s, but he can and does talk about strategy and how he coached his juniors and Mac through games and matches.

He calls it The Red Light, Green Light. There are times within a match that are clearly more significant than others, games which are more important and points which are crucial. I will try to summarize his thoughts and how they can help you get through a tight time in a match.

A green light is a situation in which you can play your game, go for your shots and play freely. You can go for shots that have a lower margin for error, for example in doubles hitting hard at the net player or in singles going down the line. You are in a green light position when the match is level - for example 3 games all, 30 all.

A yellow light situation occurs when you go down 2 points in any game. Down 30-Love for example, or 40-15. For me, personally, I think yellow (caution) in the 5th and 7th games of any set which are crucial games. Going into a game at 4-2, a result of 5-2 is much different than 4-3. A yellow light situation means that you play with a bit more caution, aiming for a higher consistency. Add a bit of topspin so that your shots track 4 to 7 feet over the net, keep the ball cross court where there is more court to play with, and wait for an opportunity.

Red light situations occur on game points, when up or down by 3 points at 40-Love, or on any set or match points. At this time in any match, you play all percentage tennis, keep the angles limited by playing down the middle of the court and look to create an error from your opponent. This means, no drop shots from the baseline (even though your legs may be really tired - stay in the point!) Red lights can occur when you are up match point, or down match point, up set point or down set point.

I heard a stat the other day that amazed me: In doubles, close to 75% of games in which the server is down 40-Love, the server comes back to win the game. Perhaps we play red light points subconsciously? Either way, I find it an amazing statistic. I have been trying to verify it and if I do, I will pass it along.

Fruits & Vegetables & Anti-Oxidants

noreply@blogger.com (Ed Shanaphy) — Thu, 12 May 2011 04:45:00 +0000

Fruits & Vegetables & Anti-Oxidants

How does a diet rich in potassium and perhaps a bit lower in protein actually help create a leaner and more streamlined body? We've always heard the adage: Eat more protein. Well that might not always be the case. We need to look at Oxidative Stress and how it can affect muscle building and muscle tissue. A biochemist's definition of Oxidative Stress is: A period of time when free radicals are generated by the body's own metabolic processes.

Free radicals are atoms that have unpaired electrons. Do you remember this from high school? I barely do! Free radicals, without a paired electron, make them unstable and therefore, the free radicals are likely to chemically react with something else within our bodies. This is not productive as free radicals have been proven to massively damage tissues if present in large amounts.

Free radicals are generated by enzyme cascades, but these enzyme cascades don't just produce - they appear to amplify the effects of the above as well. Therefore, we can conclude that the presence of free radicals will in turn affect your muscle building and muscle maintenance. And this in turn, will create a margin for injury as well.

For example, a diet actually too heavy in protein and cereal can actually slow muscle growth as it causes blood to become too acidic. A diet heavy in proteins and fiber content can cause blood to become too acidic. When this happens, muscle tissue can actually waste away. Fruits and vegetables, though, make your body's pH more alkaline -- mostly thanks to their high potassium content. So it makes sense that people in a recent study who loaded up on potassium-rich produce had more lean muscle mass than the group who did not take such fresh produce.

Red Wine And Anti-Oxidants?

Key anti-oxidants in the body are Vitamin A, Vitamin C and Vitamin E. We've all heard that red wine contains polyphenols, and these are the best antioxidants available biologically, but a human body has trouble absorbing these polyphenols when in consumed in conjunction with sugar: red wine has high sugar content, unfortunately!

Supplementation!

Supplements, in general, have been shown to be not so useful for getting these vitamins truly into the body. Large clinical trial data support this observation. Those clinical data also indicate that in some cases - particularly when you consume too much of these antioxidants in pill form - these vitamins taken in supplement form can be harmful. Therefore, we are left with the common sense theory:"You mostly need to get these vitamins from the foods in your diet." Hence, why your diet should, and really must, include many fruits and vegetables.

Before changing any diet or nutritional plan, please consult your own physician.

Cholesterol

noreply@blogger.com (Ed Shanaphy) — Tue, 12 Apr 2011 18:15:00 +0000

Cholesterol. Just the word has a poor connotation. However, cholesterol is an important lipid/fat created by our liver. It helps to creat and strengthen cells, aid digestion and actually produce nurtients.

The issue that we have as consumers of food, is that we oftentimes consume far too much cholesterol which adds to the build-up of plaque in our arteries. This in turn, of course, adds to the risk of cardiovascular disease, stroke, blood clots and the number one killer in America, heart attacks.

Natural Remedies

Whether you have high cholesterol or you're working to keep your numbers in check, there are amny ways you can help to prevent cardiovascular disease and treat high cholesterol levels. Do speak with your doctor before adding any supplement or alternative therapy to your diet to ensure that you are not conflicting with any other issues you may be experiencing.

Omega 3 Fatty Acids

These are essential fatty acids and are helpful in lowering high cholesterol levels. Fish oil capsules, flax seed and flax seed oil all contain Omega 3 acids. However, do check with your doctor before starting any additional supplement, especially if you are taking blood-thinning medication.

Garlic

Can you believe good Italian cooking with garic can lower your cholesterol? Well not quite. However, garlic has been proven to lower cholesterol by a few percentage points in recent research. Studies are still in dispute as to just how much garic can cut down the levels in the body, however, even though not as effective as first thought, garlic certainly doesn't hurt. Do check with your doctor again before changing your diet.

Other Herbal Remedies

There are studies that point to lower cholesterol levels when one consumes fenegreek seeds and leaves, artichoke leaf extract and yarrow and holy basil.

Maintaining a healthy diet and lifestyle and consuming more fiber and less fat overall certainly is proven as the most effective remedy against high cholesterol levels. Regular physical activity is tantamount to lower levels as well. Hire us here at Get Fit At Home!

HDL, as drawn above, is "good" cholesterol and carries cholesterol away from the arteries and back to the liver where it is removed. Excercise, eating a healthy diet, mantaining a healthy weight, and being a non-smoker can increase your HDL levels.

LDL, or "bad" cholesterol, induces a build-up and blockage in the arteries and can increase risk of heart disease. Eating more in moderation and certainly decreasing consumption of saturated fats and trans fats can help control these levels.

All joking aside, if you have not already, make an appointment with your doctor for a lipid profile. This is a simple blood test which will prive a snapshot of your total cholesterol, LDL, HDL and triglycerides. There may be situations where you might be prescribed medication, so do check your numbers.

I'll Have My Bicep Workout... With a Twist!

noreply@blogger.com (Ed Shanaphy) — Sun, 20 Feb 2011 12:32:00 +0000

As many of us know, the more often you workout, the more difficult it is to move forward and progress. Firstly, the body itself gets accustomed to the weights, the workouts, the cardio circuits and all that you throw at it. But, your mind also starts to wander.

Just yesterday, one of my trainers emailed me and said she was feeling that she was letting go of her steady gains this week. I wrote back and said I would try and vary the workout she had been following and that perhaps a week off wasn't the worst thing in the world (She had been training hard for 19 weeks straight! - 5 times a week in the gym with weights and running over 30 miles a week on top of that!).

Needless to say, sometimes a small tweak or twist can really make a difference, and here at Get Fit At Home, we endeavor to keep our clients interested, motivated and progressing whether they are training in person at their home with us, or online with us via Skype.

I have created just a small twist for that combines two regular exercises for the bicep, the hammer curl and the dumbell curl. What's different in the above video is that I pause halfway up the positive (the raising of the weight), stop the weight, twist to palm upward position, and then finish off the positive to the regular position at the top of a curl. I slow at the top to really feel the bicep head squeeze. On the negative, again I stop the weight, twist the weight into the hammer position, and continue to the full negative finish position.

This stopping action really hits the bicep head, or the biceps brachii, which is a great way to help get that peak we all long for when striving to define our arms that little bit better. It's an easy exercise to perform and with the right level of weight can really pop your arms out to a new level.

Jack Lalanne

noreply@blogger.com (Ed Shanaphy) — Mon, 24 Jan 2011 17:44:00 +0000

We here at Get Fit At Home are so sad today to see Jack Lalanne's death posted around the world. For he was the pioneer to home fitness. If you think back to his television shows, which were a staple on the tube from the 50s through to the 70s, he was really the founder of our idea - in-home personal training. Long before the DVD, he was with you every step of the way making fitness a personal obessesion for you via him as your trainer.

Way back in 1936 Jack Lalanne opened a studio in California aimed at weight lifting, for both men and women. It was truly pioneering. Even paid athletes at the time didn't use free weights - let alone women. "Even now, some women have a stigma with free weights,"says Christo Geldenhuis, one of Get Fit At Home's leading personal trainers. "Lalanne was the man that started to break that barrier."

Lalanne started his fitness routine with simple equipment, using often nothing more than a chair and a towel. His dog, Happy, and his wife were his two usual star pupils. Arnold Schwarzenegger, one of our century's fitness icons as well, has discussed how Lalanne took fitness out of the old, tired, and dusty gymnasium and brought it into our livingrooms for all of us to enjoy.

Lalanne was certainly ahead of his time and only now are we seeing just what he was all about with the growth of in-home fitness and in-home personal training.

Total Body Rework Workout

noreply@blogger.com (Ed Shanaphy) — Thu, 09 Dec 2010 10:25:00 +0000

I have devised a workout that I am reshaping each week, but for my clients who work with me two to four times a week, I am implementing this total body rework as one of their sessions. It is aimed at fat burning and core strength and they are all finding it a wonderful workout.

I do adapt it for each and every client based on physical ability, injuries or pains and ailments, and of course VO2 max, but the main basis of the workout is outlined below. It should take about 45 minutes to complete. Go straight through from exercise 1 to 4 one set and then return back to the top and number 1 of each segment. Each segment is completed 3 times.

Please consult your doctor before starting any new exercise program.

Warm Up:

Elliptical or Treadmill for 5 minutes

Segment 1:

1. Pushups - one hand higher up on the floor, second hand lower down directly under chest. 8 to 15 reps each side

(30 seconds recovery)

2. Plank - 45 to 90 seconds

(30 seconds recovery)

3. Tricep Dips - (use weighted dining room chairs on each side if no dip machine)

(30 seconds recovery)

4. Bicycle Abs - 20 to 30 each leg

(60 seconds recovery before returning back to pushups)

Cardio Interval:

1. Jump Squats with Medicine Ball Toss. 8 to 15 repetitions.

(15 seconds recovery)

2. Mountain Climbers with or without gliders - 30 to 60 seconds

(30 seconds recovery before going back to Jump Squats)

Segment 2:

1. Dumbell Row Off Bench - lighter weight for 15 reps each side

(30 seconds recovery)

2. Step Ups onto Bench - 12 to 15 with each leg leading

(30 seconds recovery)

3. Crunches On Stability Ball - Cross hands over chest or hold 5 to 15 lb dumbell to chest - 20 reps

(30 seconds recovery)

4. One Legged Squat (advanced) - 5 to 8 repetitions each leg. (one legged squat)
Easier substitute: Sumo squat for 20 repetitions

(60 seconds recovery)

Cardio Interval:

1. 20 yard sprint

(15 seconds recovery)

2. Jumping Jacks, 12 single, 12 double (2 taps at top, 2 taps at bottom)
(30 seconds recovery before going back to sprint)

Segment 3:

1. Flat Bench Dumbell Flies - 15 repetitions

(30 seconds recovery)

2. Walking Lunges - no weight or light weights in each hand - 12 lunges each leg leading

(30 seconds recovery)

3. Standing Bicep Curls - 15 repetitions each arm

(30 seconds recovery)

4. King Squats off bench - 10 to 15 repetitions off each leg (King Squat or Bulgarian Split Squat)

(60 seconds recovery)

Cooldown:

Stretching. Hamstrings and Quads focus. Abdominals and obliques secondary focus.

Save Now

If you have any questions about any of the exercises, please email me at ed@get-fit-at-home.com and I will be happy to create a video explanation or take you through the workout.

Enjoy!

Is No Pain, No Gain Really True?

noreply@blogger.com (Ed Shanaphy) — Wed, 08 Dec 2010 11:41:00 +0000

We've all been there. Especially coming into this time of year... we haven't been in the gym in months or even years, or we want to pick up our training and move forward through the holidays. We workout and then about 12 hours later we can barely move.

Delayed Onset Muscle Soreness

DOMS as it is called (or think of the weights having dominated your body!) is a delayed onset muscle soreness after an increase in exercise activity or having just begun a new fitness regime. I have an online client who is worried about the soreness and if we can train without having to go through the pain. She has been extremely fit in her past and would like to attain that level of fitness again, and I am telling her that the soreness is part of the route she has planned. But does it have to be?

Many of my clients in the past have found the soreness that arises up to 48 hours after a hard workout annoying. I like it in a weird way in that I know that I have pushed my body to the limit, but for many clients it puts them off working too hard and I can understand their thought process.

The pain is actually caused by microscopic tears of muscle tissue. As you workout and force the muscle to expand and contract, muscle fibers tear slightly as the muscles go through their range of motion with some type of negative weight or force. If you feel your muscles burn during the workout, they will most likely be sore 2 to 7 days after. This is why, if you are trying to build muscle tissue, that we really only work a bodypart or muscle group once a week to allow for a full recovery.

There is no way to avoid DOMS if you are challenging your body and growing fitter. If there is sever pain after a workout, you may be pushing yourself too hard, but a good soreness does mean that you have pushed the muscle to a level where it will grow and tighten. There are treatments to help the muscle recover. Massage is a great way as is to do a light aerobic, cardio workout after your training. The increased blood flow does help the muscle to recover. You can take a Non-Steroidal Anti-Inflammatory, but do this only after your workout to lessen the pain. Taking one prior to working out can hide an injury. I do believe that L-Glutamine helps significantly in muscle recovery after a workout as well.

Weight Loss with Ed

noreply@blogger.com (Ed Shanaphy) — Wed, 01 Dec 2010 17:31:00 +0000

My client, Jay, started with me back on January 3, 2010. In the first month, he lost 24 lbs. Right now he has maintained for the last 3 months between 179 and 187. We are watching his weight carefully and still maintaining a muscle building strategy. His before and after photos are amazing and I am proud to have worked with him - he has worked extremely hard!

I attach his own words:

"I think Ed is great. It was actually my son in New York who found him. He had lost a ton of weight via personal training and gave me a gift of five sessions for last holiday.

I started with Ed on Jan 3rd and between then and June 1st, my weight went from 230 to 185 where it has fluctuated between 179 and 187 ever since. I had a desire to lose a bunch fast and get in shape for a baseball fantasy camp and we knocked off 24 pounds in the first month alone. At that time I worked with Ed two to three times per week and even four times. I now work with him once or twice a week due to my travel schedule for work. He is very attentive to individual needs but will push you to exceed when necessary."

Kristelle - New Central London Personal Trainer

noreply@blogger.com (Ed Shanaphy) — Fri, 22 Oct 2010 13:06:00 +0000

One of the leading personal trainers in our industry and sponsored fitness models and athletes has joined the highly celebrated team of in-home personal trainers and fitness experts at www.get-fit-at-home.co.uk

With a long list of fitness titles to her credit and sponsors beckoning for her support of their fitness products, Kristelle has quickly become a leading figure in the UK fitness market. With her new DVD, which she modestly says is too much about her, she shows you what a day in the life of one of the leading home fitness experts in the UK is just like. New routines, diets, and ideas keep her ahead of her competitors both on the stage and in the gym and with her clients!

Kristelle S, with her new fitness DVD, is fast taking the Central London fitness world by storm. Her new ideas to fitness, and her inpsiration to others, has been noted by some of the top fitness publications in the UK.

Still only in her 20s, Kristelle is now a highly sought after fitness model and is one of the most educated personal trainers in Central London and her native Surrey. She is available for in-home personal training through www.get-fit-at-home.co.uk and you can call the offices on 0845 217 7566 to book in a no-obligation taster/tester session.

"Kristelle is one of the best motivators we have in the industry," says Ed Shanaphy, President of Get Fit At Home from his Miami Beach office. "I can see her being the next Jillian Michaels."

Amino Acids and Protein

noreply@blogger.com (Ed Shanaphy) — Sat, 02 Oct 2010 15:22:00 +0000

We have all heard about amino acids and how important they are to muscle growth, and even more significantly to most of us, muscle recovery.

First of all, we need to know why amino acids are so important to fitness and health. They are basically what proteins are built of, or the building blocks if you will, of protein. and we all know how important protein is to muscle tissue. But amino acids are essential for health. And we should know that our diet is giving us enough sources of complete and incomplete proteins.

Complete proteins have all nine essential amino acids. They are the basic animal-based foods: meat, fish, poultry, eggs and milk. Incomplete proteins are plant foods. However, the reason Soy is so important to us fitness gurus is that it is the only plant foodstuff that contains all nine essential amino acids. You can still gain all nine essential aminos from plant foods, but it takes the correct combination between fruit, nuts and grains to do so.

We've always heard that someone who is trying to build muscle should be consuming close to 2 grams of protein per pound in bodyweight. But, do we often hear of the various types of proteins available to us: whey, egg, casein, and soy - along with blends of these. Whey protein is digested the most quickly of all, and is usually used as a supplement just after a workout - when the body is trying to replace amino acids and recover from a workout in which the muscle tissue was used heavily. Casein protein is digested much more slowly and usually takes 5 to 7 hours for the body to breakdown and digest and get to the muscle tissue. Most bodybuilders take some sort of casein product just before bed and this allows the protein to be released during sleep.

Egg protein is digested at a medium pace and hence why egg whites are an athletes best friend. It is a great protein at any time and can help any muscle recovery.

Unless you are trying to gain 10 pounds of muscle in a 6-month or 12-month period, a healthy diet combining meats, fish, eggs and milk along with vegetables and grains will and should provide the 9 essential amino acids to maintain muscle mass. But, if you are wanting to increase muscle mass in a bigger way, protein supplements are readily available at all good health food and vitamin outlets. Just remember, Rome wasn't built in a day - and either will be your body.

You can also supplement aminos as well and one can speak with a nutritionist about a personal intake and supplementation program for amino acids. Creatine and L - Glutamine are both supplements that are popular for muscle growth programs and regimes. You can read more about glutamine and creatine back further in my blog.

Online Personal Training - From As Low As £25 Per Week

noreply@blogger.com (Ed Shanaphy) — Fri, 24 Sep 2010 12:30:00 +0000

Save Your Money! Save Your Time!

Why pay for thousands of pieces of equipment you don't know how to use, or just will never use? Today's gyms are filled with lines of cardio equipment, nautilus machines and racks and racks of free weights - all of which are not necessary to attain a fabulous and fit body.

Gym fees go to maintaining these machines and overheads, all of which are costs we avoid here at Get Fit At Home in order to pass on savings to you, our clients. You also save on petrol costs, parking fees and, most importantly, time!

Gym memberships average £600 per year and wrap you into an annual contract in most cases. With your online personal trainer from Get Fit At Home we offer programmes as low as £25 per week!

Your weekly programme includes a 30 minute workout with one of our insured and certified online personal trainers. We work with our 375 online personal clients via webcam on Skype or MSN Messenger. We also maintain daily contact with you via email, text and phone calls. You can escape the gym, but you can't get away from your online trainer - he or she will be with you every step of the way!

But that's not all...

For just £25 per week, we work hard to create a home fitness programme for you and teach you the exercises and the diet and nutrition that will work best with your body type and metabolic rates.

Call today 0845 217 7566 to book in your first, no obligation session. It's just £35 and includes a full consultation, 30 minute workout, and your first "get-to-know-us" meeting.

Once you sign up for our programme, your online trainer will start you with a full session and then write up for you a full programme on a weekly basis based on the exercises you have completed and learned. As you progress through the programme, your education, experience and exercise capabilities will grow exponentially!

Email Or Call Us Today! SAVE £10 On Your First Session!

If you contact us before September 30th, we will give you your first, no obligation session for just £25, that's a £10 savings!

Email us today on youronlinetrainer@get-fit-at-home.com and we will match you with the best personal trainer for your requirements - whether it be weight loss, pre or post natal exercise, an impending wedding - whatever you require, we have the team that can accomodate your needs.

All our personal trainers and online trainers are hand-picked by our Board of Advisors - we have never advertised for an instructor or trainer, but work only on personal recommendation and referrals from our Board.

Call us today on 0845 217 7566 and find out what we can do for you! And SAVE £10 TODAY!

Find A Partner!

noreply@blogger.com (Ed Shanaphy) — Tue, 21 Sep 2010 18:47:00 +0000

Life Fitness, one of the world's leading fitness machine manufacturers, has noted that working with a partner is one of the best ways to improve fitness.

A recent national survey of exercisers conducted by Life Fitness revealed that 27 percent of women prefer to workout with a friend. If working out with a "buddy" hasn't been high on your list in the past, maybe it's time to give it a try. Working out with other people could be the difference between sticking with a fitness program and skipping your workout one more time.

The study went on to show that in actuality, if there were three to four who workout together, when one participant went missing, the other three would still workout and in the end, all of the participants had more workouts than they would have had as a single gym goer or in-home fitness client. Work with your partner - your husband, sister, brother... find a partner.

Aside from the obvious where a training partner can spot and help lift for the last few repetitions as well as look to keep your form and posture correct through the workout and exercise routine, Life Fitness found that cardio partnerships worked well together, pushing each partner harder on the cardio element of any exercise program.

Salmon On The Grill With Roasted Vegetables

noreply@blogger.com (Ed Shanaphy) — Tue, 14 Sep 2010 15:15:00 +0000

With the cooling months ahead of us, why not use that bargeque as much as possible before the winter months set in? With this in mind, we offer you salmon with roasted veggies.

Prepare a half a pound of salmon per person - we always buy organic - and leave the skin on the bottom. Place the salmon in an open container skin side down and use 2 lemons per half pound and squeeze lemon juice all over the salmon. Let the salmon marinate for at least an hour before placing on the grill or barbeque - over medium heat.

Place the salmon skin side up for the first minute to sear the fish and then flip onto the skin side and cover the barbeque for 12 to 15 minutes depending on the thickness of the fish. Twice during the cooking time, drizzle lemon across the fish to keep the fish moist. Add some parsley on top as you bring the salmon off the grill.

For the vegetables, firstly set your oven at 450 degrees Farenheit. Ingredients for four people: 5 parsnips, 2 zucchini, 1 red onion, 1 red pepper, and a handful of cherry tomatoes. Peel the parsnips and slice up the zucchini and red onion into large chunks.

Take a baking sheet and drizzle a small amount of olive oil (a tablespoon is a good measure) and rub the vegetables (except the tomotoes) into the oil to ensure that they are coated. Then drizzle balsamic vinegar over the vegetables and toss again on the baking sheet. Add the tomatoes with 10 minutes to go on your roasting time. Add a pinch of salt and pepper and roast for 15 to 25 minutes until cripsy and brown. Serve with salmon and it's a fabulously healthy meal!

The Philosophy Of Sets

noreply@blogger.com (Ed Shanaphy) — Sun, 22 Aug 2010 17:25:00 +0000

Reach Your Size & Strength Goals By Adopting The Right Approach To Lifting!

Adapting the right set strategy is major component of getting the muscular size and strength you've always wanted. Find the right set approach for your goal with these options from personal trainer Ed Shanaphy.

Straight sets
What?
The most basic approach to weight lifting, straight sets require you to perform one exercise a certain number of reps, usually eight to 12, followed by a short rest before repeating.

Such as?
Three sets of ten repetitions of the bench press is a typical straight sets workout.

Why should I do them?
The aim is to work the target muscle group to failure. In this case you would select a weight you can lift ten times for the first two sets, so that by the end of the third set of repetitions your muscles are so fatigued you couldn't do a single extra rep. Straight sets are also great for preparing a muscle group, and its stabilizing muscles, for more advanced workouts.

Supersets
What?
This approach involves targeting the same muscle group with two different exercises, done back-to-back without rest.

Such as?
Ten reps of bench presses followed immediately by ten reps of incline dumb-bell flyes, followed by a short rest before repeating three times, is a typical chest-specific superset.

Why should I do them?
Supersets are a great way to shake up your existing training regime: they shock your muscles into growing because of the increased workload and they allow you to work out harder in a much shorter period of time, improving your muscles' ability to work harder with less rest.

Antagonistic Supersets
What?
A superset of two exercises that works entirely different muscles groups, affording each group additional recovery time between sets.

Such as?
A set of bench presses (chest) followed immediately by a set of bent-over rows (back), followed by a short rest before repeating three times.

Why should I do them?
Focusing on different muscle groups provides a more balanced workout in less time and allows you to lift heavier weights during each set, promoting greater muscle gains.

Tri-sets
What?
A tri-set involves doing three different exercises that focus on the same muscle group in succession without rest.

Such as?
Ten barbell curls, followed by ten concentration curls before 10 hammer curls is a biceps-specific tri-set. You'd then rest before repeating three times.

Why should I do them?
Tri-sets are great for recruiting additional muscle fibers to help carry out the workload because the muscle fibres you normally rely on need more assistance as they become increasingly fatigued as the set progresses. This makes tri-sets good for building muscular endurance, when using a light weight, and muscular size and strength, when using heavier weights.

Staggered Sets
What?
Like straight sets, but you use the rest period between them to work on a hard-to-grow muscle group that requires additional training, such as your calves or core.

Such as?
After a set of bench presses, use your rest period doing calf raises or reverse crunches to target on muscles groups that require serious effort to grow bigger.

Why should I do them?
It's a great way to use your rest periods to focus on smaller muscles groups that require greater stimulation for growth and means you can work them even on days when not training them exclusively.

Pyramid Sets
What?
A series of sets of the same exercises where you increase the weight after each set but reduce the number of reps.

Such as?
An example of the bench press would be: 15 reps of 40kg followed by ten reps of 50kg, eight reps of 60kg then four to six reps of 70kg.

Why should I do them?
For larger muscle groups pyramid sets are a great way to add mass and strength because you muscles must work harder as the sets progress, which keeps them guessing and puts them out of the comfort zone, leading to bigger gains.

Drop Sets
What?
A series of sets of the same exercise where you start with a heavy weight and lift until fatigued before dropping the weight down and starting a new set to fatigue with pausing to rest in between sets.

Such as?
Starting a biceps curls workout with 25kg dumbbells, working to failure, dropping them before immediately grabbing the 20kg weights and carrying on, until you can't do a single rep, even with a really light dumb-bell.

Why should I do them?
To work the target muscle to complete fatigue so that as many muscle fibres as possible are damaged, so that they grow back faster. Keep the weight drops small between sets and your finally set should be with a weight about 20 per cent of the start weight. These sets really do tax the muscles so leave a good few days between sessions.

Ed Shanaphy, Head Personal Trainer at www.get-fit-at-home.com, is a frequent contributor to Men's Health Magazine. You can reach Ed directly at ed@get-fit-at-home.com or calling him at our head office on 866.439.2928

Surrey Personal Trainer

noreply@blogger.com (Ed Shanaphy) — Tue, 03 Aug 2010 09:03:00 +0000

Here at www.get-fit-at-home.co.uk we are constantly expanding as our business for home fitness grows both in the UK and the USA. In Surrey, we have a brand new trainer, Ami B, who specialises in boxing and boxercise, along with kettlebell training.

After spending 7 years in a credit control position, Ami decided to quit the stress and decided to sign up for a Personal Trainer course with the YMCA to study and educated herself about her own fitness levels as well. After qualifying, she worked at gym chain Fitness First, to gain experience, and trained clients in their homes. Ami was also a fitness adviser for the Asian TV program called “Simply Health” in which she had a weekly five minute slot to teach exercise routines for home fitness. “Health and fitness, along with personal well-being, should be an important factor in all our lives,” says the Surrey personal trainer. “Times change and now 50 is apparently the new 40! This is due to more awareness on our diet and social trends.” Known for her boxing prowess, Ami has a soft side too... she is pre and post natal qualified!

You can reach Ami via our fitness hotline on 0845 217 7566 or via email at ami@get-fit-at-home.co.uk

London Personal Trainer - New!

noreply@blogger.com (Ed Shanaphy) — Tue, 20 Jul 2010 11:38:00 +0000

New London Trainer
Get Fit At Home Personal Training is happy to announce that we have added a brand new, fabulous trainer in the Essex and London area. Danni, a television presenter, has her own fitness show which is aired to 300,000 viewers on a weekly basis. She also covers Britain’s Strongest Man and Mr Universe for television.
But aside from her celebrity exploits, Danni’s experience as a personal trainer is second to none. She started training clients back 7 years ago in 2003 in Chelmsford and quickly branched out to teach and instruct Spin Classes and Circuit courses both locally and then, internationally.
Danni takes each and every client as a new opportunity, both for her and for them. She looks at how they want to progress and what their goals are – and then puts herself to work on helping them to achieve those outlined objectives. “Each client is different – their metabolism, their drive and energy, and their physique – so there is never just one method of training that is best. I have to carve out a programme and ideas to help create what they are looking for.”
She is one of the weekly fitness writers for News International and has been featured as a fitness model as well including top publications in the fitness industry such as Oxygen Magazine, Muscle And FitnessUltra-Fit and Health Matters.

You can reach Danni directly on the following email: Danni@get-fit-at-home.co.uk or call the office directly and ask for her on 0845 217 7566

When Less Exercise Is MORE!

noreply@blogger.com (Ed Shanaphy) — Sat, 26 Jun 2010 19:02:00 +0000

One of my clients has hit a wall - he has lost circa 60 lbs and is worried that we are not working out hard enough.

As you gain muscle, and lose fat, and gain overall better fitness levels, gains are going to become increasingly more difficult. This is to be expected and it is our job as trainers to get our clients to maintain progress, albeit at a slower rate.

When trying to burn bodyfat and maintain cardiovascular fitness, sometimes less is more. Once you've gained a high level of fitness, as my client now has, it is actually more advantageous to train cardio less in terms of time - and make it slightly more intense.

"The argument for less is relvant to both health-oriented clients and athletes with regard to (1) increased performance, (2) the same or possibly less time commitment, (3) a reduced risk of injury from overtraining, and (4) less chance of a personal burnout" - Doug Brooks, The Complete Book of Personal Training.

Rest and recovery from a higher intense workout is essential. And, remember, that metabolic rates stay high for up to 48 hours after a workout. So you could rest a whole day and not lose anything from a high-intense workout.

The same holds true, not only for cardiovascular training, but also strength and power training. I remember one of my conference discussions well: Will you lift heavier on chest with two or three days of rest? Three days of rest will allow you to lift heavier.

"It seems that anaerobic (strength) performance gains are much easier to maintain compared with endurance or cardiovascular training benefits" writes Brooks in his Personal Training Bible.

So, if you think you might be overtraining, you probably are. I used to be surprised when some of the fittest men and women in my London gym only worked out 45 minutes. But, now, having learned that muscular strength is easier to maintain and that perhaps just 3 cardio workouts a week with high intensity is better than an hour with lower intensity.

Tomorrow, we will look at Maximum Heart Rates and VO2 Max levels in regards to intensity of workouts.

Great Blog! Great Video on Nutrition! Add Muscle & Lose Bodyfat!

noreply@blogger.com (Ed Shanaphy) — Sat, 19 Jun 2010 14:47:00 +0000

Strength Training is the best thing you can do to lose bodyfat. Muscle tissue requires more calories to feed and maintain than fat does. Building muscle in the end burns more fat over time. Strength training cranks up your metabolic rate - up to 48 hours after you have left the gym!

Remember, you don't exercise for the immediate caloric expenditure. You do it for the sustained metabolic effect.

I couldn't have said it better. Have a listen and enjoy. These are the goals and they are achievable! Just do it!