Most of my clients are women.  They always have been.  It's just the nature of the business.
I always do weight training with my female clients.  It's the best way of getting rid of fat and keeping it off....full stop.

One of the first things that they say to me is that the don't want to get 'big and muscley'.  Some take quite a bit of convincing that they won't turn into Mrs Arnold Schwarzenegger overnight just because they've hit the weights for an hour.

The fact is that women simply don't have the physical and hormonal make-up to get 'big and muscley'.  Their testosterone level is simply too low.  Obviously, there are exceptions (Fatima Whitbread springs immediately to mind), but 99% of women will tone up, look better, feel better, have better posture and carry less fat if they do regular weight training.

Take a look at the link below.  She's pretty hard-core by any standards, but she's living, breathing proof that you can train hard and still look feminine.

http://www.facebook.com/home.php#!/ZuzkaLight

Sports/Energy Drinks:

These are one on of the biggest marketing con-tricks of the last decade.

The number of people who I see in the gym with a sports energy drink whilst plodding away on a treadmill trying to lose weight is scary.  All of those calories that they are burning will be replaced immediately when they drink that sugary, flavoured muck that’s contained within the bottle of ‘Something-or-other-ade’.

In fairness, some aren’t too bad.  They contain essential electrolytes that our body needs in order to re-hydrate itself during and after exercise.

There are actually three types of ‘sports’ drink; Hypotonic, Isotonic and Hypertonic.  Unfortunately, the sports drink industry makes the most of the fact that most people, understandably, don’t know the difference between the three.

Fortunately, after reading this section, this will not include you!

Hypotonic:  Contain fluids, electrolytes and a low level of sugar.

Isotonic:  Contain fluids, electrolytes and 6 – 8% of sugar.

Hypertonic:  Contain fluids, little of no electrolytes and high levels of sugar.

Obviously, if you’re running a half-marathon or doing a weight training session, you may need a hypertonic drink in order to maintain your energy levels.  For those of us trying to lose body fat, however, the last thing that we want is to ingest nutritionally dead calories.

The best options are to drink either water or, if you must have a sports drink, a hypotonic drink followed by a milk based drink post workout.  This can be in the form of a protein shake or just plain old-fashioned fresh milk.

Milk contains electrolytes, natural sugars, protein, calcium and a huge variety of other minerals and vitamins.  The perfect post-workout drink, in fact!

The Most Frustrating Part Of My Job.

One of the most frustrating things about being a one-to-one Personal Trainer is the limited amount of time that you have to spend with your clients.

Maybe an hour a week.  Two, or three, if you're lucky.

The rest of the time, they're left to their own devices to follow whatever exercise or nutrition program that they've been given.

That's where my input ends.  The rest is up to them to honest with both me and themselves,

It becomes obvious after a while which clients are following their programs by the results that they're seeing.  As for the others, it would be great to be able to spend more time with them, maybe even on a daily basis, to make sure that they stay on the right road and to help them to stay motivated.

You see on TV programs, PT's dropping in on clients, taking them out shopping, cooking for them.  If only real-world PTing was the same.

I rather doubt that many clients would appreciate me dropping in unexpectedly, rooting through their kitchen cupboards and binning any unhealthy foods that I find.

Then again, maybe they would!!

Andy

Top 10 Damage Limitation Tips For The Festive Season..

The season of excess is upon us, and with it the inevitable weight gain that buffets and copious amounts of alcohol can bring.

However, with a little effort and just a touch of self-control, you can minimise the damage. It doesn't have to be torture either. Little things can make a big difference. Anything you can do to will help.

Here are 10 top tips for fighting off the flab without forsaking the fun. They are easy to follow guidelines that need no props or special equipment and require little extra effort. So no trying to wriggle out of them!

1: KEEP MOVING

If you know you're going to over-indulge, set yourself little forfeits. Do 20 squats before every meal, for a start.

A trick that I do with clients who like a drink is to get them to do ten squats for every drink they have. Not at the time, obviously, but when they get home. Three drinks means 30 squats.

It won't burn off all the calories, but it makes you think about what you're consuming and makes you accountable.Just use your own bodyweight - don't worry about using weights - adding a prop is only likely to make you find an excuse to skive off.

2: HAVE A SNACK BEFORE YOU START DRINKING

Alcohol is largely sugar.

Eating some fat or protein before you drink alcohol slows the rate that sugar enters the bloodstream, which will prevent a spike in your insulin levels and help with the glycaemic load. It'll help you not put on so much weight, and as a side-effect, means you'll get drunk less quickly.

Before you go out, have a little snack, preferably a handful of nuts, with berries if possible. Natural unsalted nuts are best, but if you don't have any around, any nuts will do - it'll be infinitely preferable to going out drinking on an empty stomach.

A little pot of natural yoghurt is also good. It lines your tummy and again helps slow down the rate the sugar goes into your bloodstream.

3: EAT AS MUCH, OR AS MANY, GREEN VEGETABLES AS YOU CAN

Try to eat as many healthy greens as possible throughout the festive season. Those sprouts really ARE good for you!!

If you really can't manage green vegetables regularly, take a fibre supplement. It keeps you regular and your system cleaner than if you avoided greens all month. Your body will keep working more efficiently despite the indulgence elsewhere.

4: MAKE THE FIRST DRINK A NON-ALCOHOLIC ONE

You're likely to be thirsty when you have your first drink, so you'll drink it much more quickly. Quench your thirst first and you'll find it much easier to sip your second drink and make better choices with food.

5: EAT A HEALTHY BREAKFAST

Eat a healthy, hearty breakfast - it will fill you up and you'll be less inclined to really overdo it later on in the day, whether that be with the post-breakfast chocolate, a heavy lunch or the buffet table. The worst thing you can do is go to a drinks party starving hungry.

6: STAY HYDRATED

Drink plenty of water - it's so important.

8: WHEN YOU HIT THE BUFFET, EAT PROTEIN BEFORE SWEETS

As much as possible go for the protein options at the buffet and keep away from the really sweet things - doughnuts and cakes. But if you are going to eat them, a good mental strategy is that if you are going to have something sweet to eat, promise yourself you're going to start with protein.

Have some cold meats, some cheese. Not only will it satiate your appetite so you don't hit the sweets on an empty stomach, but it will help prevent a spike in insulin levels.

9: TAKE A FISH OIL SUPPLEMENT

Possibly the most important rule of all: take a fish oil supplement regularly. They're called essential fatty acids for a reason - they're essential!!

From a party point of view, they are great for your hair and nails. But they also lubricate your whole body and nourish your system.

10: AVOID SUGAR-LADEN MIXERS

Missing your spirits with fizzy drinks like full sugar cola are a calorie double-up, so go for 'Diet' varieties.

REMEMBER...ENJOY YOURSELF!!!

WE ONLY GET CHRISTMAS ONCE A YEAR, SO MAKE THE MOST OF IT!!

MERRY CHRISTMAS & A HAPPY NEW YEAR TO ALL YOU YOU.

Andy

Keeping Things Simple

Nutrition has to be simple.

Many people have a misconception that maintaining a healthy diet is some kind of alchemy akin to rocket science in it's complexity.

Nothing could be further from the truth.

Most people tend to limit their diet around 12 to 17 foods. It's not a deliberate act, it's just that we all tend to fall into habits.

With many people, especially the young, french fries or chips are the most commonly eaten vegetable.  With ketchup being often the only fruit product they consume.  For obvious reasons, this isn't the basis for a nutrititious diet.

A trick I use when working with new clients is to give them this homework: "next time you go grocery shopping,  put three new colors in your shopping basket”.

Why?

Colours are associated with Phytonutrients

What are phytonutrients?

Phytonutrients are plant-based compounds that offer multiple health benefits through their antioxidant, anti-inflammatory or other properties. Many of the bright colors, flavors and aromas in fruits and vegetables are attributed to phytonutrients.

Here are the associations you can make for three specific colors:

• Beta-carotene can be associated to the color orange: mangoes, sweet potatoes, butternut squash, apricot, cantaloupe, carrots. Beta-carotene is most beneficial to the eyes and skin.

• Lycopene is associated with pink/red: tomato, pink grapefruit, guava,  watermelon. The greater the content of lycopene in your diet, the lower your risk of cancer.

• Anthocyanins are associated to the colors reds and purple. Anthocyanins protect the brain, heart and eyes. You will find anthocyanins in cabbage, purple or red grapes, raspberries, red apples, blackberries, blueberries, cherries, cranberries (or sauce), red wine, eggplant, plums, prunes, red pear, red pepper and strawberries.

Of course there are more colors in nature such as green and yellow, and hence more phytonutrients. The point being very simply, that if you vary your colors, you broaden the source of phytonutrients.

Andy