The right lifestyle balance is key to overall happiness and being too obsessed with training or dieting will not create long term fulfilment.

PROPERADVICE

PROPER ADVICE

Proper Advice 

In this section I cover aspects of nutrition, exercise and lifestyle choices and offer advice to achieve your best balance.  

10 minute benefit session

#1

A short workout may seem pointless to some, but that couldn’t be further from the truth. The multiple benefits include endorphin release, keeping your metabolism in check, while making sure your fitness goals stay fresh in your mind enabling you stick to your healthy food and lifestyle choices that day. So, whether you’re pushed for time or wanting to add something extra into your normal training schedule, 10 minutes can be the catalyst for a happier day and more productive week.

Personal bests

#2

Results aren’t always on the scales – Many of us have obsessed over our weight but when it comes to resistance training, success can be, and is, achieved in several other ways especially with the knowledge that muscle in fact weighs much more than fat. Setting challenges to my clients from one session to the next helps to maintain motivation and gives them a real sense of achievement when they do perform at their best; whether it’s a 200m rowing sprint, a never before lifted weight on a specific exercise, a record number of reps in succession or a new high calorie burn during a session.

Flexibility builds strength

#3

Often the main limiting factor to what you can achieve from an exercise is the level of flexibility that any of the muscles involved possess. As we grow up, we become more sedentary and many muscles are unused and in shortened positions which, left unaddressed, will lead to injury. A strong muscle is one that can go from full stretch to full contraction and within an exercise this means that a full range of movement can be safely performed from one rep to the next.  This results in much better strength gains and muscle tone.

Intuitive fasting

#4

listening to your body and maintaining a flexible attitude is key in order to successfully include time restricted eating into your weekly routine in a sustainable manner.  The much lauded ‘intermittent fasting’, requiring one to fast for exactly 16 hours can be hugely beneficial, but it isn’t always possible and can create stress. I ask my clients to initially choose one day each week where they feel they can test time restricted eating out easily, and then analyse the benefits of exercising in a fasted state the next day when that workout is fuelled primarily with body fat.

The intuitive approach is key to each individual getting maximum benefit in the long term as they can adapt it to how they are feeling.  So, if one morning you feel you need a breakfast then have your scrambled eggs at 8am and don’t force yourself to wait until noon when there is a danger of then overeating or giving up on the whole concept because it’s just too taxing.  If another time you have dinner booked in with friends don’t panic to eat before 8pm, just make good food choices and fast on another day that week. You adapt the fasting as and when to suit your mind and body each day so that it only compliments your lifestyle in a positive way.

Contrast bathing

#5

Getting the maximum benefit from each training session is something I speak at length with my clients about, one of the first things that occurs post exercise is often a shower and by bravely incorporating contrast bathing you are aiding your muscle recovery at the first hurdle and warding off too much muscle soreness or potential injury. The braver you can be the more you will feel the benefit and by that I simply mean the hotter and colder you can take each extreme change in temperature. Exposing a trained muscle to the hottest temperature you can take for 45 seconds followed by the coldest temperature you can take for 15 seconds three times over finishing on a cold run will leave you feel invigorated and on the front foot to a full muscular recovery.

Alcohol intake

#6

Life is about enjoyment and if you like a glass of wine with dinner then don’t deny yourself but still retain your goals in the back of your mind. As another option I often like a beer while watching the football and have found the alcohol-free beers not only to be tasty but also much less calorific - you can make choices that don’t upset your goals and still give you satisfaction in your life.

Sports massage

#7

The reality is that resistance training, and weights in general, do put the body under stress and challenging situations.  While nutrition and sleep for example are vital to recovery, in order to maintain peak physical performance and pain free progression, the inclusion of good quality sports massage even once a month is worth its weight in gold.

Feel good new gym kit for motivation

#8

It might not seem like much but just slipping into a smart new pair of trainers or a fresh fitted training top can make all the difference in your mindset even before the session starts. Looking and feeling good can help set you up for the challenge ahead.

Mood booster

#9

Being in the right mindset is key to achieving your fitness goals and I’ve found one of the best ways to enhance your mood quickly is by listening to a favourite song or a feel-good playlist that can help transform your day and keep you motivated to work out, even on days when initially you don’t feel even close to 100%.

Exercise progressions

#10

If my clients are working out with good form, full range of movement and correct posture on an exercise then that’s a green light for me to challenge them further.  However, progressions can come in many forms other than just increasing the weight. Increasing the rep range, the number of sets, slowing the tempo and reducing rest time are just some of the other great ways that I help my clients improve. Keeping their muscles guessing is key to continued progression and that’s why every workout I prescribe is unique with the added benefit that it also keeps them interested.

Anti-inflammatory nutrition

#11

For the most effective recovery from intense exercise, regular and varied protein intake is highly advised but another key for me is ramping up anti-inflammatory food choices. This includes oily fish, other healthy fats from sources such as seeds and nuts and an abundance of vegetables and fruit. Nitrate-rich beetroot, carrot and greens are good examples of foods which enhance exercise tolerance and performance too. Trying to really limit intake of pro-inflammatory foods is of equal importance when seeking maximum benefit from your training and avoiding potential injury. So, staying clear of processed and poor-quality meats, deep fried food, biscuits, sweets, refined carbs in general and alcohol will help you greatly.

Smart breakfast choices

#12

Metabolism slows about 15% during sleep, reaching its lowest level in the morning. Therefore, boosting it is of utmost importance the next day. So, in order to achieve this and to stay on track daily I advise my clients to have a plan in place. Working from home provides the most optionality but even then, a busy morning diary can scupper the best of intentions to eat correctly. Examples of options I have suggested would include scrambled eggs with spinach and tomatoes which provides maximum nutrition without being time intensive to make. Preparing overnight oats with plain yoghurt, whey protein, mixed seeds, nuts and fruit also provides good nutrition from every angle and, like eggs, doesn’t compromise on flavour, providing a sustainable option that can be taken into the office too.