News & Blog
• WHy I Became a personal trainer
In a world filled with diverse passions and vocations, there is a unique calling for some, where their own life’s journey intertwines seamlessly with their professional purpose. For me, this journey began five decades ago and has led me to where I am today, a passionate personal trainer dedicated to helping others transform their lives through fitness and well-being.
A Lifelong Love for Sports
My story starts with a lifelong love affair with sports. From my early years, I was drawn to the exhilarating world of athleticism. I’ve ventured through various athletic landscapes, including running, football, martial arts, bodybuilding, and even marathon running. These experiences weren’t just pastimes; they were integral parts of my life, shaping me physically and mentally, and instilling values of discipline, resilience, and teamwork.
Over Two Decades of Coaching Experience
As I ventured further into the world of sports and health, I discovered a deep-rooted passion for coaching and helping others reach their full potential. For over 25 years, I have had the privilege of guiding and mentoring individuals on various aspects of performance, ranging from improving their running technique to refining their martial arts skills and transforming their bodies through bodybuilding.
The Joy of Seeing Others Thrive
There’s an indescribable joy that comes from watching individuals thrive, break their boundaries, and experience the richness of life to its fullest. It’s witnessing the transformation of not only their physical health but also their mental and emotional well-being. It’s in the smiles of accomplishment and the newfound confidence that emerges.
The Pursuit of a Healthy and Content Lifestyle
Throughout my journey, I’ve come to believe in the profound impact that regular challenges – both physical and mental – have on our lives. It’s not just about conquering marathons or lifting heavy weights; it’s about fostering the resilience to face life’s challenges head-on. It’s about nurturing a lifestyle that embraces well-being and contentment, where every day offers a chance for growth.
A Family of Health Enthusiasts
I’m fortunate to be part of a loving family who shares this passion for a healthy lifestyle. Together, we encourage each other to lead active, vibrant lives. It’s the energy that permeates our home, the shared hikes, the family fitness routines, and the delicious, nutritious meals we enjoy together.
A Desire to Educate and Empower
Yet, as I continue to journey through life, I can’t help but notice the stark contrast. Many people are stuck in the rut of unhealthy habits, poor diets, and little to no exercise. The toll this takes on their physical and mental health is concerning. This realization is what inspired me to step into the role of a personal trainer.
I believe that I can play a part in educating and empowering individuals to take charge of their general well-being, physical fitness, and mental health. My years of coaching have equipped me with the knowledge, experience, and tools to guide them on a journey toward a healthier, more fulfilling life.
Leading by Example
I have a profound commitment to setting an example, especially for my beloved daughter and wife. I want them to see that a life filled with vitality, fitness, and well-being is not just a possibility but a beautiful reality. I believe in showing them that the path to a healthy and content lifestyle is one of unwavering determination, love, and unyielding support for one another.
In closing, my journey from a young sports enthusiast to a dedicated personal trainer is a testament to the power of passion, perseverance, and the pursuit of a purpose that aligns with the heart. My mission is to inspire, to educate, and to guide others on their path to a healthier, more vibrant life. For me, it’s not just a profession; it’s a heartfelt calling.
If you’re ready to embark on your own transformative journey, I’m here to help you every step of the way. Let’s embark on this exciting adventure together.
• Navigating Health and Fitness in Your 30s, 40s, and 50s
Overcoming Challenges and Creating Lasting Change
Embarking on a journey toward a healthier lifestyle in your 30s, 40s, or 50s is not merely a goal but a transformative experience. However, this endeavor is not without its unique challenges. The individuals in this age group often discover themselves caught in the whirlwind of life’s responsibilities, constantly prioritising the needs of others and struggling to carve out time for themselves. The demands of a career, family, and various obligations can create a complex web that makes it challenging to prioritise personal well-being.
Navigating Life’s Whirlwind:
In this dynamic phase of life, it becomes imperative to recognise the importance of self-care. Acknowledging that the journey to health is multifaceted and deeply personal is the first step. Balancing work, family, and personal time requires intentional effort. Incorporating small, consistent self-care practices, such as short walks, mindfulness exercises, or engaging in a favorite hobby, becomes a crucial part of the routine.
The struggle to find time for personal well-being is magnified by societal expectations and a relentless pace. Therefore, seeking support from professionals who understand these challenges can be instrumental. A fitness professional or nutritionist can provide tailored guidance, recognizing the unique demands of this life stage.
Challenges of the Modern-Day Diet:
One of the significant challenges encountered on this journey is the modern-day diet. The prevalence of processed foods, high in additives and refined sugars, contributes significantly to weight gain and a myriad of health issues. The convenience of such foods often leads to their overconsumption, exacerbating the problem.
Furthermore, the overindulgence in alcohol, laden with empty calories, adds another layer of complexity. The impact extends beyond physical health, affecting mental and emotional well-being. Recognising the adverse effects of these dietary habits becomes pivotal in the quest for a healthier lifestyle.
It is not just about shedding pounds; it’s about adopting sustainable habits that nourish the body and mind. Overcoming these challenges involves not only altering dietary habits but also addressing the root causes, including stress and time management. In the following sections, we’ll delve into practical steps and strategies to navigate these challenges and embark on a journey of holistic health and lasting transformation.
• NEWs- Creatine supplements: what the research says about how they can help you get in shape
Creatine is one of the most popular nutritional supplements, widely used by bodybuilders and athletes alike. Many claim that they feel better after they include it in their diets, and believe it helps them get fit and build muscle.
While some feel these supplements may be controversial, there’s quite a lot of scientific evidence behind taking creatine, especially for exercise. Studies suggest creatine can help boost your performance during workouts, which, in turn, may help you get in shape.
Creatine is a natural substance produced by the body. It’s also found in foods such as red meat and seafood. Creatine also plays an essential role in cell regulation and helps rapidly regenerate adenosine triphosphate (ATP), an organic compound in our bodies that gives cells the energy they need to function.
In humans, most of our body’s creatine (around 95%) is stored in our muscles. As such, it helps give our muscles on-demand energy when needed.
The more creatine stored in our muscles, the more energy we can draw on when exercising. This may explain why taking creatine supplements may translate into better-quality workouts with less fatigue.
But although creatine may aid your workouts and energy available for the working muscles, it will not suddenly make you fitter, especially if you already have naturally high stores of it, to begin with.
That said, a wealth of research indicates that taking creatine alongside exercise can benefit your training. In some cases, it can improve the amount of weight you’re able to lift by up to 32% and increase muscle mass by 7.2% particularly in the upper body, when compared with those who don’t take creatine. More recently, there’s evidence that water uptake into cells as a result of creatine supplementation may trigger genes associated with muscle growth, leading to Greater lean muscle gains.
How much to take?
The average adult needs around 1-3 grams per day of stored creatine to support the body’s normal functions. People who exercise, however, may need to consume between 5-10 grams daily to maintain body stores.
However, research has shown that consuming 20 grams of creatine daily for about a week may be optimal to start with, as this boosts the amount of creatine stored in your body by around 26%. It can be boosted even more if consumed alongside regular resistance training. Beyond this, creatine stores can be maintained at lower doses of 3-5 grams per day, sustaining creatine availability.
Although you could probably consume enough creatine as part of your diet by eating high amounts of animal and dairy proteins, you would have to consume a lot to boost creatine stores (for example, a 1kg steak could provide five grams of creatine). This is where creatine supplementation may be more practical.
Creatine remains one of the most tested nutritional supplements and is generally considered safe and well-tolerated. Even those taking up to 30 grams per day for five years exhibited no harmful effects.
But be aware, that supplements can still cause some minor side effects, such as nausea, cramping, and bloating – particularly during the initial phases. Be sure to consult your GP before taking creatine just to be sure it’s safe for you.
The above is an extract taken from the article – Creatine Supplements: what the Research Says about how they can help you get in shape
Published: January 17, 2023 6.34pm GMT Creatine supplements: what the research says about how they can help you get in shape (theconversation.com)
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• How do I create a calorie deficit for fat loss?
To create a calorie deficit, we recommend that you should consume fewer calories than your body expends. You can achieve this by either reducing your calorie intake, increasing physical activity or a combination of both (see our full breakdown on a calorie deficit and bulking).
• What are the most effective fat-burning exercises?
We would recommend strength training with compound movements, engaging large muscle groups 2 to 4 times per week, and other movement types that raise your heart rate with resistance training and functional movements. Examples include high-intensity interval training (HIIT, TABATA, EMOM, and other circuit training methods)
• Is it possible to target fat reduction in my tummy?
NO. Spot reduction is a common misconception that would be influencers flaunt to get views and likes. Unfortunately, you cannot selectively reduce fat from specific areas of your body. Fat loss occurs throughout your body because of a calorie deficit and through regular exercise.
• How can I overcome weight loss plateaus?
Unfortunately, weight loss plateaus are more common than you think. We are confident we can help you overcome your plateau, we would consider adjusting your calorie intake, changing your exercise routine, and tracking your progress more meticulously. Patience is also crucial during plateaus (It is a marathon, not a sprint).
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