Tips for your beach body training

So last time I did the 5 Steps to your beach body. This week we are going to focus on exercises that will help get closer to your beach body, but I am going to come to that shortly…

Your choice of exercise is very important. Use compound movements instead of isolated movements. I can see that slighty confused look on your face regardingthe difference. Isolated movement is a simple bicep curl whereby you use recruit just the bicep to move the weight. Now on the other hand a compound movement recruits more than one muscle group over a joint. This can be a squat and a bicep curl. The benefits of doing compound movemnets is 1. its harder 2. its quicker and as a result save you loads of time and 3. it will increase the intensity of your training session. Not bad so far…



Reps and sets is the next variable you need tolook at. Personally I aim to do 24-32 reps of each exercise. Now this can be 6 sets 4 reps which is 24; 4 sets of 8 reps= 32 reps; 10 sets of 3 reps = 30 reps; you get the idea. Depending on which sets and reps range you choose it will have an effect on the weight you use. Lower reps will require the use of heavier weight and as the reps increase the weight decreases. Remember that at all times use the correct technique. Whatever reps and sets range you do decide to go for, you can do it for 2-3 weeks and then change to another reps and set range for another 2-3 weeks. Your body will now have to adjust to a new set of variables again.


On each training session you need to set a personal best (PB). This way you are constantly pushing yourself to do better than your last training session and in so doing improve your performance. A PB can be an extra rep or two, a heavier weight or a shorter resting time.

So here are 2 sessions you can get started on:

Weights based session:

1.Sqaut/shoulder press

2. pushup/row

3. lunge bicep curl

4. wood chops

5. side plank/rotation

Body weight session

1. push ups

2. squats

3. tricep dips

4. lunges

5. burpees

So there you have it. You can alternate days that you do weights and days you do the body weight exercises or if you want you can do them all on the same day depending on your fitness.

Dont forget the 5 steps to your beach body!!!!

So crack on with it and make sure and leave a comment to let me know how you get on. Better yet hop on and log what you have done on http://www.pspersonaltrainers.ning.com

Until next time….

Stay Strong, Stay Focused and Keep Faith

The Sweetest Scam of All Time

The correct answer to the following question will shock you.

Would you survive longer on a diet of just water OR on a diet of water and refined sugar?

The answer: You would survive longer on just water.

Sound impossible? Just ask the five sailors who were ship wrecked in 1793.

The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.

The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.

Magendie proved that as a steady diet, refined sugar is worse than nothing.

How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.

It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories.

The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.

So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.

And it doesn't end there…

* Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
* Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
* Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
* Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
* Sugar can impair brain functioning (as a result of depleted B-vitamin production).

If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.

The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.

And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can.

Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars.



Where does this leave you?

You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.

While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.

Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living.

And while you're at it contact me to start a training program that will turbo-charge your results.

(Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)


The Many Names of Sugar

While you're checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar:

* Sucrose
* High fructose corn syrup
* Fructose
* Organic sugar
* Maltose
* Dextrose
* Glucose
* Lactose

Until next time....

Stay Strong, Stay Focused and Keep Faith

http://www.pspersonaltrainers.co.uk

5 steps to your beach body

With summer is on its way and fast approaching, I am sure you are all thinking I am going to be on the beach looking HOT!!!which I am sure you will be. Your focus has now changed and all of a sudden the gym is a nice place to be or going for a run is a good idea and cutting down on those extra calories is a brilliant plan. No more desserts :)

You are probably also thinking somethng else as well...how do i get rid of some of some those extra pounds to look hot in my bikini or so I can show off my six pack....

Well you still got some time on your hands to get that beach body by taking some positive steps in the right direction.

So here we go with 5 things to do to get ready for the summer and closer to your beach body:

1. Increase the intensity of you workout:One way of doing this is by taking less rest after each set. Dont sit around waiting to start the next set. Move on to the next exercise and work your way down till you get to the last exercise then rest. So your workout is more like a circuit.

2. Increase workout frequency:If you do 2-3 sessions per week increase it to 4-5 times. This does not mean you have to kill yourself on every session. Alternate days of cardio with days of weights. Increasing your weekly sessions will create a bigger caloric deficit and the amount of calories your body burns.

3. Lift heavier weight: If you are female you are probably thinking right now...'I dont want to get muscular' This is just a myth. The more lean muscle you have on your body the more calories you burn at rest. Lifting weights also increases your metabolism which is what everyone wants to do. Dont be afraid to hit the weights ladies. It will get you results quicker as well.

4. High Intensity Interval Training (HIIT): Reasearch has proven that HIIT burns calories up to 24hrs after your have completed your workout. So you can be burning calories the day after from your workout the day before. How great is that!!! This works very closely with point number 1. HIIT is periods of low level intensity work followed by a period of very high intensity. eg. 1 minute jog followed by 30 second sprint then repeat. 20 minutes of this will sure get you sweating buckets

5. Drink water. By drinking water you can drastically reduce your caloric intake campered to other forms of liquids such as juice which tend to contain loads of sugar which if you want to drop those pounds is not what you want to be comsuming. Aim for 2L of water a day. More on days that you workout.

So there you have it. 5 Simple positive steps to get you on the road to your beach body.

Until next time...

Stay Strong, Stay Focused, and Keep Faith

PS. dont forget to leave a comment....

Stop making excuses....

Have you ever wondered why its easy for some people to get off their arse and get into the gym or go do their workout and some find it difficult....

I will get up in a while and go...

I cant be bothered...

I will go tomorrow...

After this program...

Its crappy outside...

I am tired...

I have to do XYZ....

I dont have time...

To be honest these are all excuses.

Working out or exercise should not be a chore, it should be something that you want to do as we all know the benifits of exercise. You also dont have to spend hours exercising. A simple 15-20 high intensity session is all you need. It also does not have to be in the gym if you dont like the gym. It can be in the comfort of your living room or in the park.

Now you might be asking 15-20 minutes??? Yes thats all you need so you cant make the excuses 'I dont have time' 'its crappy outside,' and so on and so on...

Get in to the right mind set, set your goals, visualize on the end product and most importantly stop making excuses and get started.

So here is your 15-20 minute workout:

Push ups








Squats








Dips








Lunges










Crunches









Do each exercise for 30 secs and then rest for 30 secs then move on to the next exercise. Repeat 3-4 times.

Simple as that!!!

Until next time....

Stay Strong, Stay Focused, Keep Faith

www.pspersonaltrainers.co.uk
www.pspersonaltrainers.ning.com

Lifestyle Changes

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* Chiropractic
* Physiotherapy
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* Sport and depp tissue massage
* Personal Training
* Acupuncture
* Podiatry
* Nutrional advise
* Sport Physchology
* Laser liposuction and Colonic irrigation



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If you neen any more info pop on to their website: http://www.lilliputhealth.co.uk or email info@lilliputhealth.co.uk or call +441202725090


What's Lifestyle Got To Do With It?


It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

* What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

o Choose salad over chips or fries
o Don't add butter to your food
o Eat fresh produce with every meal
o Purchase fat free dairy productsM
o Limit desserts to one or two per week
o Cut out mindless snacking
o Drink water, not soda

I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

* What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

o Watch less TV
o Stretch stiff muscles every day
o Play at the park with the kids
o Go for a jog
o Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Until next time...

Stay Strong, Stay Focused, Keep Faith