My Weblog

What Is An Effective Pre-Workout Warm Up?

How would you describe your warm up routine?

Does it include a bit of running or cycling with some stretching? It's generally thought that warm ups are necessary to increase the blood flow to your joints, ligaments and muscles making them more elastic to help prepare them for the more strenuous exercises to come.

Is a 10 minute cardio warm up the best way forward? Not necessarily.

So what kind of warm up routine prepares your body properly for a great workout? Well, it depends on your workout. I think your warm up should be workout specific.

If your gym program consists predominantly of weights then running on a treadmill for 10 minutes won't prepare you that well. The movements patterns are not the same.

I recommend that if you're going to lift relatively heavy weights then your core should get a good warm up because it's the core that helps stabilise your whole body as your perform exercises such as squats and lunges. 

If on the other hand you want to run 5 miles then doing some similar movement patterns such as brisk walking, short 5 minutes bursts of running or cycling will help.

Example of a good overall warm-up for a weights program - Squat with medicine ball

• Grab a fairly light medicine ball in both hands and adopt the squat position, holding the ball out in front of you. This is your start position.
• Draw your belly button in
• Drive your legs up, lifting the ball and extend it up and over your head. Your finish position should be you standing on your toes with your arms stretched high above your head holding up the medicine ball.
• If you have the space you can throw it over your head! Then return to the start position. Perform this exercise for as many times to build up a sweat.

There are many theories floating around as to how to warm up for any given exercise. I personally believe that if you keep your warm up "program specific" e.g. do some light squats to prepare your body for a full set of heavier squats then your body will know what to expect allowing you to give your maximum during your program.

Size Does Matter

Have you ever used a Stability Ball (Swiss Ball) as part of your Workout? Most gyms have them nowadays. If you're using one for the first time you might be thinking about which size ball to use and whether the sizes make any difference.

Well, the size does matter and here is why.

If you use the wrong sized Stability Ball for your height, then you're in danger of, firstly, performing your exercises with poor form which can lead to injury. Secondly, your range of motion (e.g. your ability to bend your back over the ball) during the exercise may be impaired which won't allow you to get the most out of each repetition.

So given your height which size Stability Ball should you be using to get the most out the exercise and to avoid injury?

Here are the measurements that will help you choose the right stability ball?

If you are shorter than 5'2" then choose a 45cm ball

If you are between 5'2" and 5'8" then choose a 55cm ball

If you are between 5'9" and 6'2" then choose a 65cm ball

and if your height is 6'3" to 6'9" then choose a 75cm ball 

If you're doing complicated exercises with heavy weights on a Stability Ball I'd always recommend that you have a training buddy to help you.

People I'd Like To Coach

Do you find that there are always certain people who you like to work with?

They tend to be people with whom you have things in common. Am I right?

It may be a similar sense of humour or that you enjoy playing the same sport or perhaps that you simply both prefer to travel by intergalatic warship rather than the subway.

Whatever it is there is a connection that lays the foundation for a good working relationship and perhaps friendship as well.

And these are some of the characteristics of my current clients and ones which I look for when I take on new clients...

1. They are friendly and easy to get along with.

2. They genuinely want to follow a specifically designed nutrition and exercise programme to help them get into shape and have a whole lot more energy.

3. They like a challenge and are willing to stay the course; they are determined to achieve their goals come what may.

These three factors, I think, make for a successful and fun working relationship from my point of view.

Just as a quick aside here are some famous people I'd like to work with!

Stephen Fry as he's one of my favourite authors and when I'd make him do difficult exercises he'd insult me a such a clever way that I'd probably take it as a compliment.

Bill Clinton because I'm hoping that some of that charm, charisma and his communications skills rub off on me. And I reckon I could probably get him off his junk food diet too!

Michael Jackson; the weirdness would be well worth it. He doesn't look like he's ever eaten a steak before.

Eva Mendes for no reason other than I think she's stunning and sassy.

Eddie Izzard who never fails to make me laugh.

Which sort of person would you like to have help you achieve your health and fitness goals?

5 Healthy Tips You Can Do To Avoid Energy Slumps

Picture this scenario....

It's a monday morning and your alarm wakes you up far too early as usual. You've slept seven hours but still feel tired. You do your normal breakfast routine of tea/coffee with toast and/or cereal and then head for the office.

After an hour in the office you might still feel tired but a little wired: you might be yawning but your foot is tapping away like mad under your desk.  Perhaps you've got a headache and can't concentrate?

It's these short term symptons of having eaten too many processed carbohydrates such as bread, coffee and cereal that will have you queuing up for your next Latte.

But drinking another Latte will only help continue the cycle of being "buzzed" one minute and tired the next. And it's this cycle that can prevent you from losing weight as quickly as you would like.

So what can you do to avoid these energy slumps?

Here are my five quick tips to keep you in the Power Zone throughout the day:

1. Eat a snack which is high in protein and fat such as some prawns with some avocado or some tinned fish.

2. Drink plenty of good quality water. Your body is around 75% water. It needs water to energise it.

3. Do some exercise. If you can't get to the gym then head to the building's stairwell and run up and down a few floors. It will help to wake you up.

4. Avoid Coffee or Tea. These will give you a short term lift and a then a big crash in energy.

5. Take a break away from your desk. Some fresh air for ten minutes will help wake you up too.

When we're in a rush to get to work it's easy to get into the habit of eating quick and convenient breakfasts which just happen to be the cheaper food options such as bread and cereal. But it's these quick options that have longer term undesirable affects later on in the day.

My five tips will help you avoid those energy slumps and keep you alert and focused throughout the day.

5 Things You Can Do To Relax and Lose Weight

So you push yourself relentlessly in the gym, have a huge amount of self discipline and yet you're still not seeing the results you would like?

This happens to a lot of city professionals who work hard and play hard too. It's a commonly held belief that slogging your guts out on the treadmill or in a spinning class for 60 minutes after a hard day in the office is a great stress buster. Perhaps you will have freed yourself of some negative emotions but physically it isn't the case at all.

Exercise is also a stress on the body. During exercise, particularly cardio work, the body releases a stress hormone called cortisol. The more intense the exercise the more cortisol is released. Cortisol contributes to fat accumulation. This is bad news if you run on adrenalin all day and don't schedule any downtime into your week.

So am I saying you'll lose weight if you pack in your gym membership and hit the bars instead? I'm afraid not!

I'm saying you will lose weight more quickly if you balance your overall health regime to help counteract a stressful day or week at work.

Here are 5 Things You Can Do To Relax and Lose Weight:

• For every hard, intense workout you complete follow it up with two easy days in the gym. This might include some stretching, yoga or some easy cycling.

• Get plenty of sleep. Your body needs to recover for the next day. Make an effort to be in bed by 10:15pm and ensure that your bedroom is as dark as possible.

• Eat natural wholefoods with plenty of healthy fats such as fish oil which will keep your cortisol levels in check. It's best to avoid processed foods such as bread, cereal and pasta that release insulin which can also contribute to fat accumulation.

• Do some deep breathing to relax. Take a deep breath through your nose, filling up your abdomen. Hold for four or five seconds, then exhale slowly through your mouth. Repeat 10-20 times before bed.

• Create your own relaxing routine at home. Dim the lights and use some candles instead. Try a warm bath before bed.

If you live in a big city, work long hours and have a stressful commute then sleep and rest are just as important as exercise and diet. My 5 tips are part of a holistic and effective approach towards helping you lose weight and feeling your best.

5 Things You Need To Know Before You Start Your New Year Health Kick

It's upon us already isn't it?! I'm talking about that pre-Christmas/New Year period where our social calendars are filled with office parties and team night outs. There'll be so much food and drink on offer that it's very hard not to go a little OTT.

And why wouldn't you? You've worked hard and you deserve it. However, come January you may be feeling the affects of a little over-indulgence and that happens to the best of us.

Will you know exactly what to do when you head back to the gym? Perhaps you'll go back to your usual routine which has gotten a little boring. I mean, who wants to go through the motions?

It's important not to start your Health Kick without clear focus on your goal and how you will achieve that goal, as that can quickly lead to demotivation through a lack of obvious results.

Here are 5 things you should know to help get the most out of your New Year Health Kick:

What Is Your Emotional Driving Force?

Work out precisely what is driving you to achieve your goal. For example, " I've put on so much weight. I'm embarrassed to wear my new top!" or  "My stomach is really bloated and it's really become annoying and uncomfortable." Tap into these emotions and use them to drive you forward.

Have A Specific Goal.

"I want to lose weight", "I want to get stronger", "I want to be fitter" are not specific goals.

Try....

• "I weigh 7 kgs lighter on March 31st 2008" or
• "I can squat maximum 50 kilos heavier on February 10th 2008" or
• "I run 3 miles in 22 minutes on February 22nd 2008" 

Have A Specific Programme

Do you have a programme that will keep you on track to achieve your specific goal? I'm talking about an integrated weekly planner that matches the tasks you need to complete in order to reach certain milestones. This is a great motivational tool

Gym, Home or The Great Outdoors?

Why go to the gym if you can't stand the place? Do you have a programme that reflects where you exercise? For example, if you want to exercise at home but your programmes require all sorts of machines that you don't have what are the alternative exercises you could do at home? It's worth investigating before you start.

Have Realistic Expectations

Goals are important but unrealistic goals can quickly lead to you losing your confidence and motivation when results don't show as quickly as you would like. Your body is a complex system and you are far likely to succeed if you take the long term view. 

January is traditional for new year resolutions to quash guilty feelings of over-indulgence. My five tips will give your chances of getting back to feeling and looking your best a big boost.

Who Buys Health?

Individual health is not often thought of as a sexy investment. In the scheme of things it's not considered important enough to fully understand or be worth a lot of our attention. Afterall, it's easy to get distracted by our careers and family life.

So, even though the return on investment for embarking on a good wellbeing programme will be significant in terms of bodyshape, energy levels and admiring looks from colleagues health still ranks last on the must-have list of Wealth, Health and Happiness for many people.

I find that it's not until someone's health is causing them to suffer from significant physical, mental or emotional pain in their everyday lives that they are willing to invest more time than a trip to their Doctor and more money than a monthly gym subscription.

So who are the people who suddenly realise that Health has to jump to the top of their priority list?

Firstly, it could be a person suffering from bloating, abdominal pain or an IBD such as Colitis which can leave you feeling physically very uncomfortable.

Secondly, it could be that your energy levels are low and you're losing your ability to focus at critical times, which you can't afford in your demanding job.

And lastly, you might have decided that you'll only feel happy emotionally when you attract the partner of your dreams into your life and that means losing a few pounds.

These are a few of the significant factors that I think will drive people to invest in a wellbeing programme which will help them to feel physically, mentally and emotionally good about themselves.

It would take a big shift in our society's attitude towards life for Health to be prioritised above Wealth and Happiness. But it is the people who realise that it's their state of health (or lack of it) that plays an integral part to them achieving wealth and happiness who will invest in a programme for long term success.

Are you one of them?

Seven Wellbeing Tips In The Run-Up To The Holiday Period

Would you like to keep your figure throughout the Christmas and New Year period and avoid coming back to the office completely exhausted? Perhaps you'd like to make it easier for yourself when you go back to the gym?

My seven tips will help your body cope very well with the office parties, the stressful christmas shop and the late nights. Which means that you'll avoid that post holiday energy slump when most people catch a cold or the flu. It means you'll feel motivated and enthusiastic, rather than guilty, when you go back to the gym after a break.

Here are some tips to help you through the festive season:

1. Exercise for 25 minutes each morning. Lunges, Squats, Push Ups and Pull Ups are some of the most effective exercises and can be done in your own home.

2. Eat according to your Metabolic Type. Listen to your body. If you really like protein then stick to the darker meats and avoid root vegetables such as parsnips and chips.

3. Eat regularly. Much of the harm that we do to our bodies during this time of year is because we tend to over do it during the holiday feasts. Eating huge quantities in single sittings ruins your energy levels and can lead to all of that unwanted weight. If you eat regularly and you won't have the urge to gorge.

4. Get plenty of sleep. One of the smartest things you can do to keep your weight down is to get plenty of sleep. Waking up refreshed will improve your mood and give you plenty of energy to enjoy the day ahead.

5. Eat Organic. It tastes better and has far more antioxidants and fewer pesticides than normal commercially farmed produce. For the most nutritious food go for locally grown organic food. Organic, free range meat is so good you'll eat less and still feel completely full and satisfied.

6. Drink plenty of water. Let's face it. You are likely to enjoy the odd glass of champagne or pint of lager of the coming weeks. So you might as well help yourself to recover the best you can by drinking plenty of water. It will energise you and help your body detoxify. Use this formula: 0.033 x your weight in KGs for your minimum amount in litres to drink per day.

7. Follow the 80/20 rule. If you're good five days out of seven then your body will be better able to cope with a big blow-out at the weekend.

Adopt these principles now and you'll save a lot time and energy in the New Year!

The Quick and Easy Corporate Massage

Following on from my post yesterday about very cheap full body massages there is a company that provides a very quick and convenient massage service right at your very own desk.

I first came across the Urban Chill "Chillers" when I was working in the world of finance myself. It's a fast, friendly and efficient service and they specialise in relaxing busy people in the corporate world.

Now, I wasn't that keen to have a massage whilst at my desk with colleagues looking on so I booked a meeting room. After a 15 minute "rub down" I was relaxed and ready for yet another meeting :-)

If you're busy and stressed it's worth taking a peek don't you think?

An affordable Wellbeing treat for you and a friend

Wouldn't you like to have a full body Swedish massage everyday? If you're having a stressful day in the office a relaxing massage to ease away the tight knots in your neck and back is just as powerful as hitting the treadmill for 45 minutes.

A cheaper alternative to using a massage therapist in your gym or in a physiotherapy practice is the London School of Beauty which offers a whole range of relaxation therapies for almost half the price.

Check it out during your lunch break!