Does Foam Rolling Actually work?

Does Foam Rolling Actually work?

Many of us have a foam roller somewhere in the house, perhaps collecting dust. Every gym and health club has a collection ranging from the big soft blue ones to the painful spiked orange ones. But does foam rolling actually work? The origin of the foam roller Foam...

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The Link Between Obesity and Covid

The Link Between Obesity and Covid

Weight and fitness huge factors in Covid risk In the UK deaths per million from coronavirus are around the third highest globally, of any country with a large population. Obesity rates in the UK are the fourth highest in the world. Is this a casual link? New studies...

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How often should I weigh?

How often should I weigh?

Use the scales correctly regardless of frequency Regardless of how often you weigh, correct usage of the scales is vital. Over 15 years of PT we have seen scales produce big differences just because they were moved a few inches on the floor, used at a different time...

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How quickly do you lose strength?

How quickly do you lose strength?

Strength loss in two weeks of inactivity - around 25% How quickly will I lose my strength? Just two weeks is all it takes. Even this short period of being a couch potato will have a disastrous effect on your muscle tone and fitness says a study by the University of...

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The importance of balance and co-ordination

The importance of balance and co-ordination

It's Important to include motor skills in your exercise - and not just obsess about weight loss or general fitness. For many, the main goals of exercise and nutrition are weight loss and fitness. Others may include strength as well. But it's rare that "improve...

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Top 5 barbell exercises

Top 5 barbell exercises

The benefits of barbell training A barbell is one of the most popular tools for strength and fitness. Often overlooked or perceived as a "man only" tool it is especially good for women whose goals are toning and weight loss. It's a simple piece of equipment...

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The best exercise for weight loss

The best exercise for weight loss

The best exercise for weight loss All exercise is good for you, within reason. Unless you plan to do 10 marathons back to back (this will make your knees hurt) any activity you do that elevates your heart rate will bring lots of health benefits. Walking, for example,...

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Low Calorie Cocktails

Low Calorie Cocktails

Low calorie Cocktails Alcohol can undo even the most determined weight loss efforts. It’s hard enough being careful with your eating. Exercising and getting enough sleep can also be a challenge. But if you drink then it gets much, much harder. You could have been on...

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How to manage cravings

How to manage cravings

What causes food cravings We can divide cravings into two parts – the psychological and the physiological. The body and the mind. Though sometimes a craving can be both at once. Psychological or emotional cravings Psychological cravings usually happen through...

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The 12 minute workout

The 12 minute workout

12 minute workout - short and to the point In many of our personal training sessions, we use an app called interval timer. This neat tool can be programmed to do both simple and complex intervals - you could set it to simply signal 30-second intervals of work and...

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Starvation mode – fact or fiction.

Starvation mode – fact or fiction.

Starvation mode - as you know it, fiction Over 14 years of personal training we've heard the "I'm not losing weight because I'm in starvation mode" statement hundreds of times. The theory goes that once a person starts eating too little, natural survival instincts...

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Does intermittent fasting  work?

Does intermittent fasting work?

Is intermittent fasting any good for weight loss? Is it healthy? It's been around for a few years now, and has a large following; fans of intermittent fasting claim that it helps to regulate hormones, is beneficial for the gut and it aids weight loss. For some, it can...

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The cardio guide

The cardio guide

Cardio Vascular and Aerobics Aerobic fitness is defined as the body’s ability to take up, transport and utilize oxygen. Aerobics and cardio-vascular exercise (running, cycling and swimming type activities) are all about looking after your heart and lungs, as well as...

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Warm up and cool down tips

Warm up and cool down tips

Why warm up? When commencing a bout of exercise your body needs to make a number of adjustments. These include: Increasing your breathing and heart rate Increasing the energy releasing reactions in the muscles Promoting blood flow to the muscles to supply them with...

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Human Energy Systems

Human Energy Systems

Human energy systems - how we convert, store and use energy is intrinsically linked to weight loss and fitness. Understanding how your body works is vital if you want to improve its performance and shape. How we use and store fuel defines our body shape and efficiency...

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Healthiest Indian takeaway (or eat in)

Healthiest Indian takeaway (or eat in)

Healthiest Indian takeaway - indulge with fewer calories An Indian meal or takeaway can be the perfect indulgence for a Friday night after a hard week when you can't be bothered to cook. Those trying to lose weight will presume that takeaways or fast food of any kind...

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Healthiest Chinese takeaway (or eat in!).

Healthiest Chinese takeaway (or eat in!).

Smart indulgence with the healthiest Chinese takeaway We all have the takeaway or eating out feeling from time to time, usually on a Friday night after a hard-working week. Part of the relaxation and unwinding process on a Friday night is to switch off and have some...

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Why sugar makes you fat – twice.

Why sugar makes you fat – twice.

Sugar, Insulin and fat storage For a flat tummy, we need to eliminate, as much as possible, sugars and starch. Not fat. When we eat something with a high GI (glycaemic index) it is very rapidly digested by the small intestine and released into the bloodstream as blood...

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