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Work With Me | A Unique Business Opportunity for a Fitness Professional

07 Apr

Are you an enthusiastic personal trainer looking for a facility to base your business?

My business in Cirencester is dedicated to helping women and men achieve their health and fitness goals through customised nutrition and fitness programmes. So that the business can grow and prosper even further, I’m looking for an enthusiastic, motivated, and energetic person to join me.

This will be a genuine partnership between like-minded individuals. You will bring your experience and passion for working with clients, to enable the Elite Health & Fitness brand to thrive, while I will provide the physical premises and business operations support, as well as the opportunity to learn more about the inner workings of my successful personal training business.

Find out more >

What’s In Your Bottled Water?

16 Mar

The BBC reports that tests on major brands of bottled water have found that nearly all of them contained tiny particles of plastic.

These are the particles that can make their way across the gastrointestinal tract and be absorbed into the body.

Concerning news, especially when you consider how essential water is to life.

The volume of water💧 you will consume in a lifetime is huge… and I really do mean huge.

If the average person drinks 2 litres of water each day and lives for about 30,000 days (82 years) this will be 60,000 litres of water consumed in a lifetime, according to Illustrative Mathematics.

Another aspect to consider, especially for females, is the xenoestrogens found in common plastics.

Xenoestrogens are chemicals that mimic estrogen in your body. ‘Xeno’ means foreign, so xenoestrogens are compounds that act like estrogens from a foreign source. They are man-made chemicals that mimic estrogen and impact hormone balance.

Why should you be concerned about xenoestrogens?

Xenoestrogens wreak havoc on your hormonal balance and endocrine system and can create numerous health problems, from breast cancer in women to testicular cancer in young men.

Many hormone-disrupting chemicals, like bisphenol A (BPA), also disturb your thyroid’s normal function.

Additionally, endocrine-disrupting chemicals may contribute to endometriosis, fibrocystic breast disease, ovarian cysts, migraines, infertility, breast cancer, reduced androgens, gynecomastia (enlarged male breasts) and even behavioural changes. The effects of xenoestrogens are global and affect wildlife and humans alike.

So what can you do?

Simply, filter your water at home or use glass bottles. There are many on-the-go filters that will filter your water to a satisfactory level whilst avoiding adding more plastics to the environment.

Do your bit for the environment, and ultimately for your health.

Mac

10 Great Reasons to Drink Hot Water & Lemon

10 Jan

The benefits of drinking hot water and lemon are many and varied.

  1. The vitamins and minerals found in lemons aid liver function, helping to mobilise toxins so they can be eliminated from your body.
  2. Citric acid stimulates digestion, which boosts your metabolism.
  3. Mixing lemon juice with a glass of water can help relieve heartburn*.
  4. The vitamin C in lemons is known to improve skin conditions.
  5. Vitamin C is also a powerful antioxidant, and can protect your body from free radical damage.
  6. The citrate in lemon water may help dissolve kidney stones, as well as gallstones, pancreatic stones and calcium deposits.
  7. Gout pain can be attributed to a build-up of uric acid; lemon water helps dilute this acid, thereby reducing this pain.
  8. Lemons contain pectin, a form of soluble fibre that helps to suppress hunger cravings.
  9. Helps your body to stay more alkaline, helping you fight off diseases.
  10. Studies have found that cancer can’t thrive in an environment that’s alkaline.

And the one reason to beat all the rest … lemon water tastes great!

Happy drinking,

Mac

 

* Heartburn is often caused by low stomach acid, rather than high.

New Year, New Me: Make Those New Year’s Resolutions Count

02 Jan

The beginning of a new year gives us a chance to start afresh. It’s a chance to wipe the slate clean and write a new chapter in our lives. We can leave our bad eating habits and lazy lifestyle in 2017 and look to set some resolutions for the New Year.

Many of us start the year determined to lose weight, improve our health and become more active. Gyms brim with new clients enthusiastic about changing their lives. However, we all know that it can be tough to stick to those resolutions; in fact, studies show that approximately half of new gym goers will stop by the six-month milestone.

How can you make sure that your New Year’s resolutions don’t fall by the wayside? Effective goal setting is the answer, and is crucial to the success of meeting the resolutions we set. A method of effective goal setting is to follow the S.M.A.R.T principle. Created in 1981 by George Doran, it has been adapted time and time again to meet the needs of different people.

The definition fits into these criteria: Specific — What do you want to achieve? Measurable — You need to be able to track progress. Action — What you are going to do? Realistic — Should challenge but be reachable. Time-Related — Establish a time scale to meet it.

You may come across other criteria, but they are all broadly the same; however, the terms above are most suited to setting a personal goal. Now let’s consider an example: Joe Bloggs says “I want to lose weight”. Now let’s break this down into a more effective goal using the S.M.A.R.T principle.

S — I want to lose weight. M — I will measure my weight once a week. A — I will go to the gym three times a week. R —  I will aim to lose 10kg. T —  I will have done this in four months, on 1 May.

Why does goal setting work? Put simply, goal setting helps us to focus attention and enhance our motivation. The promise of satisfaction when completing our goals helps us to remain persistent, and by being able to measure our goals, we can follow progress towards that goal and remain motivated.

Keep in mind that it’s not enough to “keep it in mind”. Instead you should “Get it in ink”. Write your goals down; we cannot reinforce the importance of this little tip. By writing it down you are creating a personal “contract” with yourself that you are obliged to fulfil.

Another tip: Share your goals with family and friends who will be supportive of your efforts to achieve them. By doing so you become accountable to broad group of people who have your best interests at heart, and can support you through a temporary crisis in motivation (we all have them).

For more support and an even greater chance of success, turn to the experts. That’s where Elite Health & Fitness comes in. Based in Cirencester, Gloucestershire, we have 13 years’ experience helping clients achieve life-changing results and our testimonials speak for themselves. Get in touch today to see how we could help you kick-start your weight loss and fitness goals.

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Boost Your Immunity With Green Drinks

06 May

Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body needs, and because it’s in liquid form, your body can digest it quickly.  Blending ‘pre digests’ the food for you by breaking down the cell walls, letting the nutrition go straight into your system. This is helpful if you have digestive issues.

You may find it difficult to eat a packet of spinach or kale in a day, but blending will ensure that you pack a dense amount of nutrients into your green drink.

There are enzymes contained in vegetables and by blending your will have a drink full of them. Enzymes help to release a build-up toxins, leaving your body much healthier by improving your detoxification system.

Blend or Juice?

While a juicer extracts the juice and leaves behind the pulp, a high-powered blender (Nutri bullet/ninja) will combine the juice and pulp into a thicker drink (my preferred method). The fibre in the blended drink will help you to feel full longer, which may help you to have fewer cravings.

Watch your Sugar!

Juicing and blending can really ramp up your calorie and sugar intake when you use a lot of fruit. So be mindful of what you’re putting in your green drink… I suggest only using apples, pears and some berries and limiting each drink to 1-2 fruits and a small serving of each.

Try these recipes

Light in Greens (starter)

1 large pear
1 apple
4 large kale leaves
1 cucumber

Green’s Jacked and Stacked

1 green apple
Slice of ginger (take care ginger is potent)
4-5 large stalks celery
1 cucumber
1 large handful parsley
1 handful of spinach
5 large kale leaves
Splash of lemon juice

Ginger Greens

2 large carrots
1 beetroot
1 green apple
2-3 stalks celery
1 large handful of spinach
1 small cucumber
Slice of ginger (take care, ginger is potent)
Splesh of lemon juice

Be adventurous and make your own with lots of different greens. Bases like apples and carrots add sweetness to the earthy taste of the blended green drink.

Make use of spices and herbs – such as turmeric a natural and powerful anti-inflammatory – to get more punch, flavour and even more health benefits.

10 Reasons Why Strength is Important in Your 50s and Beyond

28 Mar

I see so many people each day getting fabulous results and every client is rewarding, but none more so that our older clients. It’s such a great feeling to see individuals improve their quality of life by gaining more energy, moving more freely, and being able to keep active with the grand-kids and in the garden. These are all things we take for granted when we are younger, but over time things do become more challenging. This process can be slowed – and in some cases reversed by a number of years – with a bespoke strength training and nutrition plan.

Keeping your strength up is super important at any age, but it become especially important in your 50s, 60s and beyond. If you fail to maintain your strength, you can run into a number of common problems that elderly people experience. Here are 10 reasons why strength is important in your 50s!

You will live longer

Studies suggest that exercise will help you to live longer. Elderly people who exercised regularly were actually found to reduce their physical age by around five years. Nice!

You’ll manage your weight

It becomes more challenging to maintain a healthy weight as the metabolism slows as we age, so we all need to eat less as we get older. If you pile on weight, it can cause all kinds of health problems, and put pressure on your joints. Keeping up strength with exercise will make it easier to maintain a healthy weight.

You’ll look younger

Looking younger isn’t the be all and end all, but it can certainly improve your self-esteem and confidence. By strength training, you will keep body fat low, muscle tone high, and reduce the appearance of fine lines and wrinkles. As a result, you’ll likely look and feel much younger than your real age!

You’ll improve pain

If you have pain symptoms now, you can expect them to get worse as you age. That is, unless you begin strength training. Exercise has been proven to reduce the symptoms of chronic pain, although many people falsely believe that it makes it worse! Exercise can be more effective than medication for managing certain types of pain (though check with your doctor).

You’ll fight off illness

Not only does strength training improve chronic pain, it can also help you to fight illness and disease in all forms. You will strengthen your immune system, and become less likely to even catch a cold. You’ll also lower your blood pressure in the process!

You’ll keep joints and bones healthy

Keeping up your strength by training correctly will allow you to lubricate your joints and strengthen the muscles surrounding them. As a result, this will keep your joints healthy and strong. Not only that, you’ll strengthen your bones, which is crucial when you are getting older! Weaker bones break more easily. Don’t let it happen to you.

You’ll feel better

Many people find it difficult to talk about mental health, but it is becoming more common in older people due to loneliness and isolation. Building up your strength with exercise can help people to feel better. Not just because of all of the benefits above; you’ll also increase the ‘feel good’ chemicals, endorphins. Plus, you’ll enjoy a serotonin boost after an exercise session. Exercise, combined with these hormones, helps to combat depression and other mental health problems. Who knows? You might just meet some like-minded people in your gym. Socialising is important as you age, and exercise is a wonderful way to do that.

You’ll be able to function better in everyday life

Strength will allow you to function better in everyday life. If you don’t stay strong, then things you take for granted now, may become impossible, as you get older. You will be able to continue carrying shopping, looking after grandchildren, and enjoying your life with ease.

You’ll remain mobile for longer

How do you imagine your later years? Are you walking around just like you are now, using a walking stick, or perhaps in a wheelchair? By keeping your strength up, you’ll stay mobile for much longer! You won’t need to rely on a cane or anybody to push you around.

You will remain physically independent

Nobody wants to become weak and unable to do things for themselves when they get older. Do you want to be able to wash yourself, or have a nurse you barely know do it for you? By keeping up your strength with regular exercise, you can remain physically independent, doing all of the things you do for yourself now.

 

There’s no reason to resign yourself to an old age of becoming weak and unable to care for yourself. Inactivity is often the reason that elderly people become weak and feeble. Put simply, use it or lose it! The decline in old age is not a given. You can age and still remain fit, trim, healthy, and strong.

Burn Fat By Gaining Muscle

25 Nov

The two most desired goals among my clients are to lose body fat and to increase muscle tone. While the right diet and a solid workout plan are going to put you on the path to success, far too many people focus solely on cardio when they could be exercising their muscles in order to burn some extra calories.

‘Exercising your muscles’ doesn’t just mean doing endless bicep curls either. While lifting weights is a great way to do this, there are plenty of options to get similar results, such as strength training, high intensity interval training (HIIT), Tabata and even Pilates and yoga. It’s the science behind all of this and what happens when you achieve muscle breakdown where the secret path to losing fat exists.

Let’s take a bodybuilder, for example. Many people assume that the development of muscle happens when they’re in the gym. The more weight they lift, the bigger their muscles are. This isn’t the case. A bodybuilder’s aim while lifting weights is to achieve muscle breakdown, or to tear the muscle apart. Almost like a controlled injury, it’s the reason weightlifters get a ‘pump’ after a set: the body rushes blood to the area to try and compensate for the ordeal it’s just gone through. This is also why delayed onset muscle soreness (DOMS) can occur a day or two after working out. The body is trying to repair itself.

In this state, however, your body uses calories in order to recover which means, in essence, you will be burning energy even if you’re sat in front of the TV. Getting on a treadmill for an hour straight is a fantastic way to spark fat loss and increase endurance, but as soon as you step off of it your body stops working. When you exercise your muscles, you’re leaving your body in a constant state of productivity.

So next time you’re working out, think how it’s affecting your muscles and how you can incorporate such a method into your training regime. You don’t have to lift weights to achieve muscle breakdown. You just have to make sure you hit them in the right way, and when you do, results are right around the corner. Guaranteed!