Opening Times:

6.00 AM - 21.00 PM

Call Us:

077699 02529

Category: group personal training

Soma Fitness Personal TrainingBloggroup personal training
Altrincham Altrincham Personal Trainer group personal training Hale Hale Personal Trainer Nutrition Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Altrincham Personal Training Hale private gym Weight Loss steliosshengas

New Year’s Resolutions Hype: The Soma Fitness Approach to Long-Term Success

As the calendar turns to January, the air is filled with resolutions and promises of a fresh start. Gyms are bustling with enthusiastic individuals, eager to transform their bodies and lifestyles. However, at Soma Fitness, we understand the pitfalls of the typical New Year’s resolution mindset and advocate for a more sustainable approach to fitness.

 

The January Hype:

It’s no secret that January sees a surge in gym attendance as people embark on their New Year’s resolutions. The motivation is high, but unfortunately, it often proves to be short-lived. The initial burst of enthusiasm tends to fade, leaving many individuals discouraged and back to their old habits by February.

 

Understanding the Psychology:

At Soma Fitness, we believe it’s crucial to delve into the psychology behind resolutions. Setting ambitious goals without a clear plan can lead to frustration and disappointment. Rather than succumbing to the temporary January motivation, we encourage our clients to outline their goals and understand the steps required for long-term success.

 

Consistency is Key:

While the hype of January can be motivating, it’s consistency that truly yields results. Training intensely five times a week for a month might provide initial gains, but it’s the sustained effort of 2-3 sessions per week throughout an entire year that leads to lasting transformations. Our philosophy emphasises the importance of building a fitness routine that aligns with your lifestyle and can be maintained over the long term.

 

Lifestyle Changes and Personalisation:

Achieving fitness goals often necessitates lifestyle changes. At Soma Fitness, our personal trainers work closely with clients to outline the journey toward their objectives. We understand that one size doesn’t fit all, and our trainers tailor programs to suit individual needs, considering factors such as fitness level, preferences, and time constraints.

 

Structure and Guidance:

Embarking on a fitness journey without structure is like stepping into an unknown land with no maps, you would have to navigate a whole city to find out where everything is you will likely get lost a few times and perhaps your walk into the wrong neighbourhood and get robbed. To ensure our clients stay on course, we provide the necessary structure and guidance needed for success. Whether you prefer face-to-face coaching or our newly introduced online coaching with a unique app, Soma Fitness is committed to offering a personalised experience.

 

Introducing Online Coaching:

Recognising the need for flexibility and convenience, we now offer online coaching through our exclusive app. This service extends to both our face-to-face clients and those seeking a digital approach. With Soma Fitness, you can access expert guidance, personalised workout plans, and nutritional advice from the comfort of your home or wherever your journey takes you.

 

As the excitement of January resolutions subsides, the team at Soma Fitness encourages you to shift your focus from short-term goals to sustainable, long-term success. Consistency, personalisation, and guidance are the cornerstones of our approach.

 

Whether you choose face-to-face coaching or our online services, we are here to support you on your fitness journey. Reach out to us, and let’s outline a path to success together.

 

Wishing you all a very happy and healthy 2024!

Altrincham Altrincham Personal Trainer group personal training Hale Hale Personal Trainer Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me private gym Weight Loss steliosshengas

Merry Christmas

As the holiday season approaches, our Personal Trainers at Soma Fitness extend our heartfelt gratitude to you for your continued support. We are honoured to be a part of your fitness journey.

From our entire team at Soma Fitness, we wish you a Merry Christmas and a prosperous New Year. May your homes be filled with laughter, love, and cherished moments with loved ones.

Thank you for being a part of the Soma Fitness family.

We look forward to continuing our journey together in 2024 and beyond.

With heartfelt gratitude,

 

The Soma Team

Altrincham Altrincham Personal Trainer BFR Training group personal training Hale Hale Personal Trainer Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me Weight Loss steliosshengas

Blood Flow Restriction (BFR) Training: The Science-Backed Benefits

If you have been training at Soma Fitness lately you will notice that your personal trainers might have strapped up your arms or legs and taken your through the BFR protocol, it’s a burner and your muscles feel pumped to the max. Today we are going to take a dive into the benefits of BFR training.

Blood Flow Restriction (BFR) training is a unique and effective method of strength training that has been gaining popularity in recent years. BFR involves restricting blood flow to a limb during exercise, which creates a metabolic stress that stimulates muscle growth.

The scientific research behind BFR is compelling. Studies have shown that BFR can lead to significant increases in muscle size and strength, even when using low loads. In fact, one study found that BFR training with 20% of 1RM was just as effective as traditional training with 80% of 1RM for increasing muscle mass.

Another study showed that BFR training increases:

  • Growth Hormone
  • IGF-1
  • Testosterone levels

How does BFR work?

When blood flow is restricted to a limb, it creates a build up of metabolites such as lactic acid and hydrogen ions. These metabolites create a stressful environment for muscle cells, which signals them to grow. Additionally, BFR training appears to increase the production of growth hormone, which is a key hormone for muscle growth.

Benefits of BFR training

  • Increased muscle size and strength
  • Reduced training time
  • Reduced joint stress
  • Improved rehabilitation
  • Enhanced athletic performance

My experience with BFR training

I have been using BFR training in my own training for the past year, and I have been very impressed with the results. I got introduced to BFR training by top Physio’s Mike Spanou who has used it a lot with premier league football players within their rehab protocol.

I personally have been able to gain muscle and strength while using much lower loads than I would normally use. This has been a major benefit for me, as I have a history of joint pain from old injuries which means I cannot use heavier loads pain free on some movements, I have been able to scale my loads and increase them gradually with the help of BFR.

I have also been using BFR training with my personal training clients, and they have also seen great results. In particular, I have found that BFR training is a great way to help clients who are recovering from injuries or just to spice things up and get a serious arm pump.

If you are looking for a way to improve your muscle size, strength, or athletic performance, then BFR training is a great option. BFR is a safe and effective method of training that can be used by people of all fitness levels.

Altrincham Altrincham Personal Trainer group personal training group training Hale Hale Personal Trainer Nutrition Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me Weight Loss steliosshengas

5 Common Obstacles Stopping You From Achieving Your Fitness and Health Goals

 

As a personal trainer, I’ve helped hundreds of people achieve their fitness and health goals. I’ve also seen first hand what can psychologically stop people from reaching their goals. Here are the top 5 things that I see holding people back:

 

  1. Quitting too easily. This is one of the biggest obstacles to achieving any goal. When you start a new fitness program, it’s important to be patient and persistent. You are likely learning new skills and habits which can take a duration of time to adjust to. Don’t give up if you don’t see results immediately. It takes time and effort to make lasting changes. Just like safe investing it takes time and patience to see your investments grow.
  2. Not valuing your health enough. Many people don’t make their health a priority. They put it off until they have a health scare, but by then it may be too late. Make your health a priority today and you’ll be glad you did later. You can buy all the material items in the world but we cannot buy our health, it’s priceless and it’s important that we value it and place it at the top of our priority.
  3. Fear of failure. Everyone fails at some point. It’s how we learn and grow. Don’t let the fear of failure hold you back from achieving your fitness goals. Just pick yourself up and keep going. As a personal trainer it’s our job to identify the areas that may make us stumble and come up with a strategy together to negate that from occurring in the future. Health and fitness is a journey that no man or woman should a shy away from.
  4. Not having enough time. This is a common excuse, but it’s not always true. You can find time for fitness if you make it a priority. There are many ways to fit exercise into your busy schedule. Organising your diary to fit in some exercise each week, treating each training session like an important non negotiable meeting. The best time for you to train is when you can fit it into your diary weather it’s early mornings, on your lunch break or in the evenings after work, get it done!
  5. Not being able to give up on bad habits. This is a tough one, but it’s essential if you want to achieve your fitness goals. Bad habits like smoking, excessive drinking, and eating unhealthy foods can sabotage your progress. Make a plan to break these habits and stick to it. Breaking a habit can be hard but it’s not impossible. We’ve seen many individuals break lifelong addictions for the benefit of their long term health. There is a saying that one of our clients has up on his gym wall; “Hard Choices, easy life. Easy choices, hard life.” Everything we do will take some effort but need to put our effort and energy into areas that will elevate our health and well being.

 

If you’re struggling to achieve your fitness and health goals, the most important thing to do is to not give up. Identify the obstacles that are holding you back write them down and actively start working on steps on how you can overcome them. Our personal trainers here at Soma can help guide you through this.

 

Here are some additional tips for overcoming the obstacles to fitness and health:

  • Set realistic goals. Don’t try to do too much too soon. Start with small, achievable goals and gradually build up from there.
  • Find a support system. Having people to support you on your journey can make a big difference. Find a workout buddy, hire a personal trainer, join a fitness class, or talk to your friends and family about your goals. Strength in numbers!
  • Make it fun. If you’re not enjoying yourself, you’re less likely to stick with it. Find activities that you enjoy and that challenge you.
  • Don’t give up. There will be setbacks along the way, this is part of the process, don’t let them discourage you. Just pick yourself up and keep going.

 

Achieving your fitness and health goals takes time, effort, and dedication. But it’s worth it. When you are actively taking steps toward your goals, you’ll feel better physically and mentally. You’ll have more energy, you’ll sleep better, and you’ll be more confident. So don’t give up on your goals don’t wait till tomorrow start now!!!

 

BOOK YOUR FREE CONSULTATION

Adherence Altrincham Altrincham Personal Trainer group personal training group training Hale Hale Personal Trainer Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me private gym Weight Loss steliosshengas

Our Expectations From Our Coaching Clients

Speaking on behalf of all professional personal trainers, we become personal trainers because we are dedicated to guiding individuals towards their goal. Nothing gives us a more rewarding feeling than seeing someone change in their health, habits and body. I believe it’s essential for both client and coach to have a clear understanding of what we can expect from each other. This article aims to illuminate what I, as a personal trainer, anticipate from you as my valued client, and what you can anticipate from me as a coach in return.

 

What I Expect From You, My Valued Client:

 

  1. Wholehearted Commitment: Just as I’m invested in tailoring a fitness plan that suits your needs, I expect you to be wholeheartedly committed to the journey. Your consistent presence during sessions and your dedication to putting in the required effort are crucial for achieving your goals.
  2. Transparent Communication: Your fitness journey is a collaborative effort, and open communication is at its so important. Share your fitness history, preferences, and any concerns openly with me. This information helps me create a plan that’s not only effective but also aligned with your capabilities as an individual and goals. This also allows me to adjust anything along the way.
  3. Eagerness to Learn: Fitness isn’t just about getting a good workout in; it’s about understanding the principles behind each exercise, learning about proper form, each exercise is a skill and grasping the significance of nutrition. Your willingness to learn gives you the knowledge and understanding to make informed decisions and embrace a healthier lifestyle.
  4. Trust in the Process: Sometimes the journey might not seem straightforward, and results may not be immediate. I urge you to trust in the process and the plan we’ve crafted. With dedication and consistency, you will see progress and positive changes over time.
  5. Dedication and Perseverance: We design workouts to challenge you, to help you discover your strengths, and to push your limits. I expect you to give your best effort during our sessions and to persevere even when facing tough moments. Your commitment directly influences your progress. Some days you won’t feel like training, and that’s ok I have those days also, you can still come in and do your best just let your coach know the status on how you are feeling.

What You Can Expect From us as Your Personal Trainer:

  1. Personalised Guidance: Your goals and you are unique, and so should be your fitness plan. We will provide you with personalised guidance that takes into account your goals, fitness level based on an assessment that we have taken you through, and any limitations you might have. Any professional coach worth his salt will never throw a cookie cutter program at a client. A professional coach will assess first then design a program and a strategy tailored toward you as an individual.  
  2. Support system: You coach is here to encourage you, celebrate your successes, guide you and to provide a support system during the more challenging times. Your victories are mine as well, and I’m committed to helping you stay inspired throughout your journey. There’s nothing more that we want than to see you succeed and be a stronger healthier version of you!
  3. Expertise and Knowledge: As your personal trainer, We are dedicated to continuously upgrading our knowledge to provide you with the best guidance. Expect high quality control on all exercises, nutritional strategies that work for you and your lifestyle, and full support outside of sessions.
  4. Adaptability: Life is unpredictable, and circumstances might change. We are prepared to adapt your fitness plan when needed, whether due to shifts in your goals, injuries, lifestyle stress or any challenges that may arise.
  5. Positive Environment: Our training sessions will be conducted in a positive, non-judgmental environment that encourages progression, growth and self-improvement. We are here to listen, to address your concerns, and to make our sessions enjoyable yet productive.
  6. Progress Tracking: I will help you track your progress, providing insights into how far you’ve come. Regular assessments/check ins will guide our journey and enable us to make any necessary adjustments for optimal results. The fitness journey is ongoing and there is no end, we all need to keep ourselves strong and fit throughout our lifetime, as we embark the journey of life our fitness journey may also change along the way, as your coach we are here to help you every step of the way.

The journey together as personal trainer and client is built on a foundation of shared expectations. By understanding and respecting what each of us brings to this partnership, we can create an environment that fosters growth, transformation, and achievement.

I have been fortunate to personally coach individuals for over a decade and take them through many stages of their lives it’s a huge honour to have been part of many journeys and the best thing about it is building lifelong relationships and friendships built on trust. 

 

BOOK YOUR FREE CONSULTATION 

Altrincham Altrincham Personal Trainer group personal training Hale Hale Personal Trainer Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me Weight Loss steliosshengas

Personal Training Client | Testimonial | John Haynes

Discover the Remarkable Personal Training Journey of John Haynes at Soma Fitness

At Soma, we believe that the path to a stronger, healthier life is one filled with determination and dedication. Meet John Haynes, one of our long standing personal training clients, an embodiment of these principles, whose inspiring testimonial showcases the transformative power of consistent effort and resilience.

Over the course of 12 transformative years at Soma, John’s journey has been nothing short of extraordinary. Confronted with ongoing hip issues and a prognosis for a hip replacement 17 years ago, John refused to be defined by limitations. Through his commitment to his fitness journey, he not only managed to overcome his hip challenges but also emerged stronger and more resilient than ever before.

John’s story is a testament to the fact that age is no barrier to achieving remarkable physical feats. His relentless pursuit of a strong body has positioned him among the most vibrant and youthful members of our gym community. His determination has granted him a level of strength that rivals even the youngest gym enthusiasts.

Join us in celebrating John’s exceptional journey as a shining example of how consistent effort, dedication, and the guidance of Soma’s expert personal trainers can transform lives. At Soma Fitness, we understand that fitness is a lifelong endeavour, and John’s story embodies the spirit of continuous growth and empowerment.

Explore our comprehensive fitness programs and experience first-hand the Soma difference. Embark on a journey that redefines your potential and propels you towards a lifetime of strength, vitality, and well-being.

Begin Your Personal Training Journey with Soma Fitness Today:

BOOK YOUR FREE CONSULTATION

Altrincham Altrincham Personal Trainer Building Muscle group personal training group training Hale Hale Personal Trainer Night Time Urination Nocturia Nutrition Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me private gym Prostate Health Saw Palmetto Weight Loss steliosshengas

Saw Palmetto and Its Benefits for Night Time Urination

Night time urination, also known as nocturia, can be a bothersome issue for many individuals, especially as they age. Working as a personal trainer coaching clients we try and optimise sleep and minimise stress, if an individual is getting up frequently to urinate in the night then this is going to impact these areas massively. While there can be various underlying causes, one natural remedy that has been recommend by Madalina our local herbalist has brought to our attention for its benefits in managing night-time urination is the saw palmetto complex.

 

Saw palmetto has been traditionally used to promote prostate health and alleviate urinary symptoms. In this article, we will explore how saw palmetto complex can may help with night-time urination and its potential mechanisms of action.

Understanding Saw Palmetto:

Its fruit contains various bioactive compounds, including fatty acids, phytosterols, and flavonoids, which are believed to contribute to its medicinal properties.

Reducing Prostate Enlargement:

One of the key factors contributing to night-time urination in men is an enlarged prostate gland, a condition known as benign prostatic hyperplasia (BPH). Saw palmetto is thought to inhibit the conversion of testosterone to dihydrotestosterone (DHT), a hormone that plays a role in prostate enlargement. By blocking DHT, saw palmetto may help prevent or reduce the enlargement of the prostate, alleviating pressure on the urethra and reducing night-time urinary frequency.

Anti-Inflammatory Properties:

Saw palmetto extract contains compounds with anti-inflammatory effects. These compounds may help reduce inflammation in the prostate gland and surrounding tissues. By doing so, saw palmetto could relieve pressure on the urethra and improve urine flow, leading to decreased nocturia.

Smooth Muscle Relaxation:

The smooth muscles in the bladder and urethra play a crucial role in controlling urine flow. Saw palmetto is believed to have a relaxing effect on smooth muscle tissue, which could help ease urinary urgency and improve bladder emptying. This relaxation may result in reduced nighttime trips to the bathroom.

DHT-Related Benefits:

Beyond blocking DHT synthesis, saw palmetto may interact with specific receptors in the prostate, potentially reducing the gland’s sensitivity to DHT. This action might provide further relief from urinary symptoms associated with an enlarged prostate.

If you are experiencing frequents visitors to the bathroom during the night and it is disruptive to your sleep, it is well worth giving this herb a try. Speaking with a natural health practitioner to take a deeper dive into your current state of health would be a good idea. Alongside this getting regularly exercise especially resistance training as been know to have have great benefits with prostate health, and of course reducing your alcohol consumption and cleaning up your nutrition. We may explore the benefits of these areas in further detail at a later date.

PROSTATE COMPLEX

Altrincham Altrincham Personal Trainer Building Muscle group personal training group training Hale Hale Personal Trainer Injuries Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me Weight Loss steliosshengas

Training with Injuries

Sustaining an injury can be a major setback for any individual. Throughout years of personal training I have seen many clients take a break from their training due to an injury and others crack on and work around them. However, contrary to popular belief, being injured doesn’t necessarily mean you have to completely halt your training. In fact, there are numerous benefits to continuing your training, provided it’s done safely and under proper guidance. This article will explore the precautions to take, the advantages of training while injured, and how exercise can aid in your recovery process.

 

What to Avoid When Injured:

 

When dealing with an injury, it is crucial to prioritise safety and prevent exacerbating the issue. Here are some activities to avoid:

a. High-Impact Exercises: Activities such as running, jumping/plyometrics, or heavy weightlifting can put excessive strain on the injured area and delay the healing process.

b. Overloading the Injured Part: Avoid excessive resistance or repetitive movements involving the injured body part to prevent further damage.

c. Ignoring Pain Signals: Pain is your guide and your body’s way of signaling that something is wrong. Ignoring pain and pushing through it can lead to more serious injuries.

 

The Benefits of Training When Injured:

a. Maintaining Fitness Levels: Training other body parts that are not injured can help you maintain overall fitness levels during your recovery period.

b. Mental Well-being: Staying active can help alleviate stress, anxiety, and depression that might arise from being unable to participate in your regular activities.

c. Improved Circulation: Engaging in low-impact exercises can enhance blood flow to the injured area, potentially aiding the healing process.

 

Training the Opposite Limb & the Cross-Education Effect:

The Cross-Education Effect is a phenomenon where training one side of the body can lead to strength improvements in the opposite, untrained side. Several studies have supported this idea:

  • A study published in the European Journal of Applied Physiology (2017) found that training one leg resulted in strength gains not only in the trained leg but also in the untrained leg.
  • Another study in the Journal of Applied Physiology (2004) showed that individuals who trained one arm experienced significant strength gains in the non-trained arm.

Utilising the Cross-Education Effect during injury can help prevent muscle imbalances and maintain overall strength and increase the speed of your recovery.

 

Psychological Benefits of Training When Injured:

a. Enhanced Mood: Engaging in exercise releases endorphins, which are natural mood boosters, helping you maintain a positive outlook during your recovery.

b. Sense of Achievement: Successfully completing modified workouts can provide a sense of accomplishment and empowerment.

c. Reduced Stress: Exercise can act as a healthy outlet for stress, as it diverts your focus away from the injury and onto something positive.

 

Can Training Help You Recover Faster?

Incorporating controlled and appropriate exercises under the guidance of a qualified personal trainer can aid in your recovery process. Exercise can promote blood flow, tissue repair, and collagen synthesis, all of which are essential for healing. However, it is essential to follow your physios advice on the injury and consult with a competent personal trainer to design a safe and effective program tailored to your specific injury.

 

Gym-Based Recovery along side your Traditional Physiotherapy:

While traditional physiotherapy undoubtedly plays a crucial role in injury recovery, gym-based training can complement it effectively. The gym environment allows for a wider range of exercises and progressive loading, which can help you regain strength and flexibility more efficiently. A skilled personal trainer can customise workouts that target the injured area in a progressive manner while ensuring the overall program promotes your recovery.

 

Training when injured can offer numerous benefits, both physical and psychological. By avoiding harmful movements and focusing on proper exercises under expert guidance, you can maintain your fitness levels, stimulate the healing process, and improve your overall well-being. The magic of the Cross-Education Effect further supports the notion that working on the opposite side can aid in maintaining strength and preventing imbalances.

For example when I tore my pec on my left side, I still worked my right side and trained my legs, I even used my legs to kick pads and the bag and worked on a few techniques. My legs grew and became really strong. When I injured me knee I trained my upper body and the opposite leg along side my rehab, my upper body really progressed during this time so remember, your recovery is not just limited to the physiotherapy bed; the gym can also play a vital role in helping you get back on track. When one limb is injured think of it as a positive step forward to take action to get the other areas stronger.

 

BOOK YOUR FREE CONSULTATION 

Altrincham Altrincham Personal Trainer Building Muscle group personal training group training Gut Health Hale Hale Personal Trainer Online Personal Training Personal Trainer Personal Trainer Near Me Personal Training Personal Training Altrincham Personal Training Hale Personal Training Near Me steliosshengas

Gut Health: Why It’s Important for Body Composition and How to Improve It.

 

As a personal trainer working with a wide array of clients over the years, I soon became aware of the health of your gut and the important of digestion is essential for your overall well-being and plays a huge role in your body composition goals.

Gut Health and Body Composition 

Gut health is important for body composition goals because the gut microbiome plays a role in regulating appetite, digestion, and metabolism. A healthy gut microbiome can help you feel fuller longer, digest food more efficiently, and burn more calories. Conversely, an unhealthy gut microbiome can lead to overeating, weight gain, and difficulty losing weight. If your not absorbing the nutrients that you are ingesting then this can lead you down the road to many nutritional deficiencies. My wife who is a medical herbalist and natural medicine practitioner has told me many times the first thing that is required to get fixed is the gut before anything else because if we can’t get the nutrients to where we need them to go then we won’t be able to treat what we are trying to treat. Gut health is number 1!

There are a number of things you can do to improve your gut health and support your body composition goals. These include eating a healthy diet rich in fruits, vegetables, and; avoiding processed foods and grains limiting alcohol; optimising sleep; managing stress; and taking probiotics. When we onboard personal training clients at Soma Fitness the first thing we look at is our clients Digestion, Sleep and Stress, we know that if any of these areas are struggling we need to address immediately and what it beyond a personal trainers scope of practice we would refer to a natural medicine practitioner.

If you are struggling to reach your body composition goals, it is important to consider your gut health. By making small changes to your diet and lifestyle, you can improve your gut health and boost your chances of success.

Here are some additional details about how gut health can affect body composition:

  • Appetite regulation: The gut microbiome produces hormones that regulate appetite. A healthy gut microbiome can help you feel fuller longer, which can lead to weight loss.
  • Digestion: The gut microbiome helps to break down food and absorb nutrients. A healthy gut microbiome can improve your digestion and help you get the most out of the foods you eat.
  • Metabolism: The gut microbiome plays a role in metabolism. A healthy gut microbiome can help you burn more calories and lose weight.

Your gut is home to trillions of bacteria, viruses, and fungi, which make up your gut microbiome. These microorganisms play a vital role in digestion, immunity, and brain health.

Why is gut health important?

There are many reasons why gut health is important. Here are a few of the most important:

  • Digestion: Your gut microbiome helps to break down food and absorb nutrients. If your gut health is not good, you may experience digestive problems such as bloating, gas, constipation, or diarrhoea.
  • Immunity: Your gut microbiome plays a role in your immune system. Healthy gut bacteria help to keep your immune system strong and fight off infection.
  • Brain health: Your gut microbiome also affects your brain health. Healthy gut bacteria produce neurotransmitters such as serotonin, which play a role in mood, sleep, and appetite.
  • Weight management: Your gut microbiome may also play a role in weight management. Some studies have shown that people with obesity have different gut bacteria than people with a healthy weight.

How to improve gut health:

There are many things you can do to improve your gut health. Here are a few tips:

  • Eat a healthy diet: A healthy diet for gut health includes plenty of fruits, vegetables, root vegetables, and fermented foods like sauerkraut, kimchi, kefir etc.
  • Limit processed foods: Processed foods are often high in unhealthy fats, refined sugar, and refined salt, which can damage your gut health and damage your intestinal villi.
  • Manage stress: Stress can have a negative impact on your gut health. Find healthy ways to manage stress, such as breathing exercises, resistance training, cardiovascular training, yoga, or meditation.
  • Get enough sleep: Sleep is essential for gut health. When you don’t get enough sleep, your gut bacteria may become imbalanced. It is also important to improve the quality of your sleep not just the duration.
  • Take probiotics: Probiotics are live bacteria that are similar to the bacteria that naturally live in your gut. Taking probiotics can help to improve your gut health.

Gut health is important for your overall well-being. By following the tips above, you can improve your gut health and reap the many benefits that come with it.

Here are some additional tips for improving gut health:

  • Avoid antibiotics unless they are absolutely necessary. Antibiotics can kill off both good and bad bacteria in your gut.
  • If you have any digestive problems, talk to a natural health practitioner or a medical herbalist. They can help you determine the cause of your problems and recommend treatment options.
  • Don’t smoke or drink too much alcohol. These substances can seriously damage your gut health.
  • Get regular exercise. Exercise helps to keep your gut healthy by promoting the growth of good bacteria.

Taking care of your gut health is an important investment in your overall health and well-being. If you feel like you have a compromised gut then I strongly suggest you follow these steps, if you try and you are still having issues then I advice you speak with a professional, Madalina from the natural roots has a huge amount of experience with all types of conditions, reach out to us and we can connect you with her.

 

CONTACT US

Altrincham group personal training group training Hale Online Personal Training Personal Trainer Personal Training private gym Training Uncategorised Weight Loss steliosshengas

Why Cardio Alone Isn’t Enough

As a professional personal trainer I find myself having interesting conversations between individuals who may solely commit themselves to one modality of cardio for example cycling, and the meat heads who just love to lift, I however see more meat heads doing cardio than cardio enthusiasts doing resistance training. I believe it’s worth having the conversation especially when it comes to deciding between cardio and strength training for longevity and long term progress. The debate of which is better for your health and fitness goals can leave you confused and unsure of the best approach.

However, the truth is that relying solely on cardio is not enough to achieve optimal results. To truly maximise your fitness potential, it’s crucial to understand the benefits of combining both cardio and strength training into your exercise routine.

Cardiovascular exercise, such as running, cycling, or brisk walking, undoubtedly offers numerous health benefits. It helps reduce the risk of obesity, heart disease, high blood pressure, type-2 diabetes, and even certain types of cancer. Additionally, cardio is an effective way to burn calories, resulting in reduced body fat and weight loss not to mention to improve your recovery in between sets of your strength training. These advantages make cardio an important component of any exercise program.

However, solely relying on cardio for your fitness regimen may hinder your progress in the long run. Our bodies are incredibly adaptable, and over time, they become more efficient at performing specific activities. This efficiency means fewer calories burned during the same cardio exercises, which can stall your fitness journey. When the heart becomes stronger through cardio workouts, it works less and burns fewer calories. Eventually, your body adapts to the routine, leading to a plateau in your results. Another detail that is often missed is cardio activities such as cycling require your body to remain in a certain position for a large length of time, strength training can help iron out postural and muscular deficiencies that may be caused by this. This is where strength training becomes a valuable addition.

Strength training, often feared by beginners and cardio athletes due to misconceptions about bulking up, actually offers a wide range of benefits. It enhances sleep quality, improves stability strengthens bones, reduces the risk of arthritis and injuries, and increases lean muscle mass. One pound of lean muscle can burn anywhere between 5 and 35 calories at rest, making it an efficient calorie-burning asset. By incorporating strength training into your routine, you challenge your body in new ways, and if you have been stuck on a bike for hours throughout the week you definitely want to be working the opposing muscles that you have been using. Breaking down muscle tissue that requires energy for repair which leads to increased calorie expenditure, even during periods of rest, which can contribute to weight loss overall metabolic health and a more desirable body composition.

Research from the American College of Sports Medicine reveals that adults who neglect strength training will experience sarcopenia and may lose 4 to 6 pounds of muscle tissue per decade. This loss of muscle mass results in a lower resting metabolic rate, a higher tendency for fat storage, decrease in bone density and a reduction in stability that can lead to a fall which can cause a bone fracture. By engaging in regular strength training, you can counteract all of this muscle loss, maintain a healthy metabolic rate, and support sustainable weight management.

It’s important to note that both cardio and strength training offer unique advantages, but combining them provides a synergistic effect. By integrating both into your routine, you can experience enhanced fitness and health benefits and even improved sporting performance if you are a keen cyclist or runner. If you’re unsure about where to start or how to incorporate cardio and strength training effectively, seek guidance from a qualified professional, such as a Personal Trainer, who can tailor a program to your specific needs.

A simple yet effective routine could involve strength training 2-3 days per week, focusing on all major muscle groups with 2-3 sets of 6-10 exercises and 6-12 reps. Additionally, aim for 2-3 days of quality cardio workouts. You can choose to perform both cardio and strength training on the same day or alternate between them on different days, depending on your schedule if you where to perform your Cardio in the morning you could perform your resistance training in the evening. If time is a constraint, consider supersets minimising rest periods between sets.

Achieving your fitness goals requires patience, dedication, and finding the right balance between cardio and strength training. By combining these two vital components, you can maximise your efforts, attain your goals more efficiently, and experience lasting results. To learn the skills of resistance training hiring a professional personal trainer to coach you and also structure your schedule to get the most out of your training.

BOOK A YOUR FREE CONSULTATION TODAY