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Approach to Reducing Alcohol Consumption

As a personal trainer, we see many clients with the habit of consuming alcohol consistently and on some occasions daily for example a couple of glasses of wine with their evening meal.

 

Our goal as personal trainers is to help our clients create a lifestyle that promotes optimal health and well-being. One habit that often hinders this progress is this excessive alcohol consumption. Whether it’s a glass of wine with dinner or a few drinks during social gatherings, alcohol can have a significant impact on our overall health. In this guide, we will provide strategies to help you reduce your alcohol intake, using the glasses of wine with the evening meal as an example.

 

Bring Awareness to the Habit:

 

The first step in breaking any habit is to bring awareness to it. Take a moment to reflect on your evening alcohol consumption habit and acknowledge its impact on your health and well-being. Recognise the need for change and commit to making a positive transformation. If your goal is weight loss think about how much easier your journey would be without the extra calories each week from the consumption.

 

Modify Your Environment:

 

Your environment plays a crucial role in shaping your habits. Create an environment that supports your goal of reducing alcohol consumption. Remove alcohol from your home or keep it in a less accessible place. Replace alcoholic beverages with healthier alternatives such as infused water, herbal tea, or fresh juices. By making these alternatives readily available, you’ll make it easier to resist the urge to reach for alcohol.

 

Establish New Routines:

 

Breaking a habit often involves replacing it with a new, healthier routine. Identify the moments or activities that typically precede your evening alcohol consumption. Then, deliberately modify those routines to align with your goal of reducing alcohol intake. For example, if you usually pour yourself a drink immediately after entering the kitchen, replace that action with pouring a glass of water or engaging in a short stretching routine. By consciously altering your routine, you’ll gradually create a new pattern that does not involve alcohol.

 

Start Small and Gradual:

 

Attempting to eliminate a habit overnight can be overwhelming and discouraging. Instead, focus on small, manageable steps. Start by reducing the quantity of alcohol you consume or replacing some of your evening alcoholic drinks with non-alcoholic alternatives. By taking gradual steps, you’ll give your body and mind time to adjust, making it easier to break the habit in the long run.

 

Find Healthy Substitutes:

 

Breaking a habit becomes easier when you find healthier alternatives that fulfil the same underlying needs. Explore activities or beverages that provide relaxation, stress relief, or enjoyment without the negative effects of alcohol. Engage in physical exercise, practice mindfulness or deep breathing techniques, do some mobility and stretching or enjoy a flavourful herbal tea. Experiment with different options to find what works best for you and aligns with your goals.

 

Seek Support and Accountability:

 

Accountability can be a powerful tool in breaking habits. Share your intention to reduce alcohol consumption with a trusted friend, family member, or work with your personal trainer. They can provide encouragement, understanding, and support throughout your journey. Consider finding a buddy with similar goals, and together, you can motivate each other and celebrate milestones along the way. If one of you falls off track the other give give your friend or coach £10 for each drink you have, write a contract between you and make it extra motivating to stay on track.

 

Breaking the habit of over consuming alcohol understandingly requires commitment, patience, and a supportive approach. As a personal trainer, I encourage you to bring awareness to your habit, modify your environment, establish new routines, start small and gradual, find healthy substitutes, and seek support and accountability. Remember, progress may take time, but with determination, consistency and these strategies, you can break free from this habit and embrace a healthier, more balanced lifestyle and achieve the body you have been working hard for.

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Building Habits for a Lean and Healthy Body: A Step-by-Step Strategy

 

 

When it comes to developing the right habits with our personal training clients it is an absolutely crucial topic to take seriously when it comes to achieving your body composition goals. By incorporating the principles of behaviour change and habit formation, you can set yourself up for long-term success. We will explore a step-by-step strategy to create the correct habits for a lean and healthy body, using effective habit-building techniques.

 

Step 1: Define Your Goals

Clearly defining your goals is essential for creating the right habits. Ask yourself, “What does a lean and healthy body mean to me?” How will it add to the quality of my life now in the present and in the future? Is it losing a certain amount of weight, gaining muscle, or improving overall fitness? Define your goals with specificity and write them down. This will provide clarity and motivation as you embark on your habit-building journey to achieve a lean and healthy body long term.

 

Step 2: Start with Small Habits.

As the saying goes, “Big things have small beginnings.” You have to start at the foundation level and build upon it. Habits are small and kept consistent are easier to repeat. Consistent actions that compound over time, lead to significant changes. Instead of attempting radical changes, focus on starting small. For example, commit to a daily 15-minute workout, replacing your sugary snacks with healthy alternatives like fruits with yogurt, or drinking more water throughout the day by keeping a water bottle by your desk. These small habits lay a solid foundation for bigger changes later on.

 

Step 3: Create a Routine

Establishing a routine makes it easier to stick to your habits. Designate specific times for your daily workouts, meals, and self-care activities. By incorporating these habits into your daily schedule, they become automatic and more likely to stick. Consistency is key, so find a routine that works for you and strive to stick to it, even on busy days or days where you may feel tired stick to keeping the habit even if you go to the gym and do a 15 min workout you have still kept the habit of putting your gym clothes on, driving to the gym, parking up, getting your body moving etc.

 

Step 4: Connect Habits to Existing Cues

Habits are often triggered by cues in our environment. Take advantage of this by connecting your new habits to existing cues. For instance, if you want to establish a habit of regular exercise, link it to a specific cue like putting on your workout clothes on as soon as you get home from work or setting a reminder on your phone. By pairing your desired habits with existing cues, you can increase the chances of successful habit formation.

 

Step 5: Use Habit Stacking

Habit stacking involves attaching a new habit to an existing one. Identify a habit you already do consistently and pair it with a new habit related to your health goals. For example, if you always brush your teeth first thing in the morning, make it a habit to stretch or do a few bodyweight exercises immediately after brushing ‘After brushing my teeth I will do 10 squats’. By “stacking” your new habits onto existing ones, you’ll find it easier to integrate them into your daily routine.

 

Step 6: Monitor and Track Your Progress

Tracking your progress is crucial for habit formation. Use a journal, habit tracker, or smartphone app to record your daily habits. Seeing your progress visually can provide a sense of accomplishment and motivate you to continue. Celebrate small victories along the way, as these build momentum and reinforce positive habits.

 

Step 7: Adjust and Evolve

As you progress, be open to adjusting and evolving your habits. Your body and circumstances may change over time, so it’s essential to adapt your habits accordingly. Regularly evaluate your habits and goals, and make necessary adjustments to stay on track. Adaptation is the key to maintaining a lean and healthy body in the long term.

 

Additional tip: Break the bad habits that you have

 

We all have bad habits that we have engrained in us over time. Been from a Mediterranean ethnicity a lot of my family eat bread with all their meals, this is a habit formed when food was scarce, times where tough and bread would make a small meal more filling and satiating, I see family members still doing it to this day even though we have an abundant amount of food. Making your bad habits more difficult to keep can help you stop doing them, for example:

 

Reduce exposure: Not having bread in the house would be a good start, that would mean if you desired bread with your meal you would have to go to the shop to buy a loaf. Reducing the cues for your bad habits from your environment will produce less triggers.

 

Reframe your mindset: Highlight the benefits of avoiding your bad habits. When I don’t eat bread my digestion is better, I will consume less calories and lose body fat, I am not bloated and I have more energy, My skin is healthier etc.

 

Increase Friction: Increase the number of steps between you and your bad habits make it more difficult to consistently keep up the bad habit. Before I eat bread with my meal I need to do 20 burpees. Every time I eat bread with my meal I need to pay my personal trainer/wife/husband £50.

 

Use a commitment device: Having accountability with a coach and coming up with a goal setting contract with yourself and your personal trainer is a great way to keep you engaged in good habits and avoiding the bad habits.

 

Creating the correct habits for a lean and healthy body requires a deliberate and consistent effort. By following a step-by-step strategy that our personal training team can help structure for you and keep you accountable can set you up for success. Remember to start small, establish a routine, connect habits to existing cues, use habit stacking, monitor your progress, and remain open to adjustments. With patience, persistence, you can achieve the body and health you desire long term.

 

We would like to give credit to James Clear who wrote the book Atomic Habits for creating this structure of habit formation, we strongly recommend you to grab a copy of this book as it will help you in every aspect of your life.

If you wish to take your health and fitness to the next level and you have been thinking about hiring a personal trainer for a while, get in touch and our personal training team will explain to you how we can help you achieve your personal goals.

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⬇️7.5 Kg at 60 years of age!

Nick has been dealing with a chronic knee injury for quite some time but that hasn’t stopped him from taking control of his health and fitness.

When he began training with coach Jonny he was struggling to walk properly and had the goal of losing some weight.

Nick is one of coach Jonny’s hardest working clients in the gym, and pushes himself every single session however in the early stages his nutrition was letting him down over the weekend.

The inconsistency with his nutrition outside of the gym was keeping his weight stagnant however after this was addressed Nick locked in and was ready was to make the changes necessary.

A plan was made that was realistic for him to allow for him to still have a social life and still hit his targets.

⭐️Lost 7.5 kg (16.5 lbs)

⭐️ Can now walk properly with increased strength and stability.

⭐️Increased understanding on how to follow and bespoke training program x 3 sessions per week.

⭐️Deeper understanding of nutrition and how he can still socialise and stay on track.

⭐️Better posture, increased strength and lean muscle mass.

⭐️More enjoyment of his training now he is pain free.

Are you located in the Hale and Altrincham area or close by and wondering how to get started with losing weight and feeling great?

Are you struggling with achieving your health and fitness goals and find that you do not know where to start?

Are you struggling finding the energy to get yourself in the gym?

Contact us and we can get you booked in for a FREE Consultation with our personal training team who can explain to you the steps it will take to get you to where you desire to be. Our personal trainers will guide and coach you along the way helping you to create the habits required for you to have a strong and healthy body and bags of energy.

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20KG WEIGHT LOSS RESULT FOR JAMES

 

When James began the body transformation process 8 months ago, he was unsure of where to even get started with everything. That’s why he reached out for help.

 

We started out with the fundamentals of what it takes to achieve a real body transformation.

 

x3 PT sessions per week with scheduled recovery days and implemented simple nutrition protocols that are tailored towards his individual needs and are easy to follow.

 

James understood from the very early stages that for him to see changes. He had to be ready and willing to change him. Which meant his lifestyle and habits outside had to improve. Immediately and with urgency to really see results.

 

He thrives off making progress week after week.

 

-20kg seems a lot of weight to lose but we never focused on it.

 

We focused on putting into practice every single day what it truly takes to achieve fat loss. Then followed the process 100% while making tweaks along the way.

 

⭐️ Increased confidence in himself inside & outside of the gym.

 

⭐️ Secured a new Job.

 

⭐️ Taken up a new hobby – rock climbing.

 

⭐️ Taken up running.

 

⭐️ Knows how to use any gym equipment and understands which muscle groups he is using and why.

 

⭐️ Is learning and understanding nutrition for fat loss and life changing habits which will stay with him for life. Oh.. and lost -20kg.

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A Superstar in the Gym but a Villain Outside of the Gym: Balancing Nutrition and Lifestyle for Optimal Results

Many individuals dedicate themselves to rigorous training routines, putting in countless hours at the gym and pushing their bodies to the limit. However, despite their commitment to fitness, some people struggle to adhere to proper nutrition and lifestyle choices outside of the gym. If this is you please take a few minutes to read this article, where we will dive into this and shed light on how these choices can greatly hinder your progress. We’ll address the importance of a well-rounded approach that combines exercise, nutrition, and lifestyle habits for optimal results. Additionally, we’ll provide adherence tips and insights to help individuals stay on track and communicate effectively with their coaches.

 

You Can’t Out-Train a Bad Diet:

 

When it comes to fitness and body composition, nutrition plays a pivotal role. No matter how intense your workouts are, if the calories you consume exceed the calories you burn, progress will be limited. The key to success lies in finding the right balance between energy intake and expenditure and consistently adhering to it.

 

Building Muscle and Protein Consumption:

 

Consuming an adequate amount of protein is essential for muscle growth and repair. Unfortunately, individuals who struggle with adhering to their nutrition plans often neglect their protein intake. Protein provides the necessary building blocks for muscle tissue, and without sufficient protein, muscle gains can be compromised.

 

Recommendation: It is generally recommended to consume around 0.8-1 gram of protein per pound of body weight for individuals engaged in regular resistance training. Adjustments may be needed based on individual factors and goals.

 

Alcohol’s Impact on Muscle Building:

 

Excessive alcohol consumption can sabotage muscle growth and body fat reduction. When alcohol is metabolised, it takes precedence over other macronutrients, impairing protein synthesis. Moreover, alcohol interferes with testosterone production, a crucial hormone for muscle building and maintenance.

 

Scientific Research: Several studies have shown that alcohol consumption can decrease testosterone levels in men. For example, a study published in the Journal of Clinical Endocrinology & Metabolism found that acute alcohol intake significantly lowered testosterone levels in men.

 

Alcohol’s Effects on Sleep:

 

Quality sleep is vital for recovery and overall well-being. Unfortunately, alcohol disrupts sleep patterns, leading to fragmented and less restorative sleep. Poor sleep negatively affects muscle repair, cognitive function, and hormone regulation and you are more likely to crave high calorie foods after a poor nights sleep.

 

Alcohol’s Impact on the Gut:

 

Alcohol can harm the gut microbiome, the complex ecosystem of microorganisms that play a crucial role in digestion, nutrient absorption, and overall health. Excessive alcohol consumption can disrupt the balance of beneficial bacteria, leading to digestive issues and impaired nutrient absorption which further needs to deficiencies which can cause individual’s to develop cravings.

 

Adherence Tips:

 

a. Communicate with Your Coach: If you find it challenging to adhere to your nutritional program, communicate openly with your coach. Discuss your struggles, preferences, and potential barriers. They can help tailor the plan to make it more manageable and realistic for you.

b. Plan Ahead: Prepare your meals and snacks in advance to avoid impulsive food choices. Having nutritious options readily available makes it easier to stick to your plan.

c. Set Realistic Goals: Make sure your weight loss goals align with your readiness to make lifestyle changes. Losing weight requires actions beyond the gym, such as dietary adjustments and healthier habits. Be honest with yourself and your coach about your commitment level.

 

Calculating the Caloric Impact of Daily Wine Consumption:

 

Let’s assume a large glass of wine contains approximately 180 calories. If you consume one large glass of wine every evening with dinner, that adds up to 1,260 calories per week (180 calories x 7 days).

Considering that there are approximately 3,500 calories in a pound of body fat, consuming an extra 1,260 calories per week from wine alone could result in gaining approximately 2 lbs of of fat in a one month and 24 lbs of Fat in one year.

 

To burn that off each week to burn 1,260 calories, you would have to run an extra 12.6 miles:

1,260 calories / 100 calories per mile = 12.6 miles.

 

This shows that small habits that many individuals assume that may not have an impact can hinder progression, as Personal Trainers we try and dial in and leverage on all of small details that we can use to our advantage to help our clients succeed.

 

While dedicating oneself to intense training is commendable, it is crucial to recognise that exercise alone is not enough to achieve optimal results. Nutrition and lifestyle choices play a significant role in shaping our fitness and body composition goals. By understanding the importance of a balanced diet, sufficient protein intake, and the detrimental effects of excessive alcohol consumption, individuals can maximise their efforts both inside and outside the gym. Follow the adherence tips provided to overcome challenges, communicate effectively with your coach, and make lasting progress toward your fitness goals.

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Nourishing Traditions: A Path to Optimal Health and Well-being

 

In today’s fast-paced world, where processed foods dominate our diets, it has become essential to revisit the wisdom of our ancestors and reconnect with traditional methods of nourishment. “Nourishing Traditions” by Sally Fallon Morell is a remarkable book that offers a treasure trove of knowledge on the importance of traditional, nutrient-dense foods and their profound impact on our overall health. In this article, we will explore the key points of this enlightening book and discuss why everyone should consider reading it to improve their well-being.

Embracing Traditional Foods:

“Nourishing Traditions” emphasizes the significance of traditional food preparation methods, such as fermentation, soaking, and sprouting. These techniques unlock the nutritional potential of foods, enhance digestion, and increase nutrient absorption. The book explores the benefits of consuming foods like bone broth, fermented vegetables, and cultured dairy products, which are rich in probiotics, enzymes, vitamins, and minerals.

 

The Importance of Fats:

Contrary to popular belief, fats are essential for our health. “Nourishing Traditions” sheds light on the importance of consuming healthy fats like butter, lard, coconut oil, and animal fats. These fats provide crucial nutrients, aid in hormone production, support brain function, and promote satiety. The book challenges the myth of low-fat diets and highlights the dangers of highly processed vegetable oils.

 

Understanding Grains and Legumes:

While grains and legumes can be nutritious, they also contain antinutrients such as phytic acid and enzyme inhibitors that can hinder proper digestion. “Nourishing Traditions” delves into the traditional methods of preparing grains and legumes, like soaking and fermenting, to neutralize these antinutrients, enhance nutrient availability, and improve digestion.

 

The Benefits of Fermented Foods:

Fermented foods are a cornerstone of traditional diets across cultures, and “Nourishing Traditions” emphasizes their importance. Fermentation not only increases the shelf life of foods but also enhances their nutritional value. The book explores the benefits of fermented vegetables, dairy products like kefir and yogurt, and fermented beverages like kombucha. These foods are rich in beneficial bacteria, enzymes, and vitamins, supporting gut health and boosting the immune system.

 

A Return to Animal Foods:

“Nourishing Traditions” advocates for the inclusion of animal foods in our diets, highlighting their nutrient density and unique health benefits. The book emphasizes the importance of consuming organ meats, bone broth, pastured eggs, and grass-fed meats, which are rich in essential amino acids, vitamins, and minerals.

 

“Nourishing Traditions” is a remarkable resource that brings to light the profound impact of traditional food preparation methods on our overall health. By embracing the principles outlined in this book, we can optimise our nutrition, enhance digestion, support gut health, and improve our overall well-being.

It is crucial for everyone to read “Nourishing Traditions” to gain a deeper understanding of how our food choices impact our health. By incorporating traditional, nutrient-dense foods into our diets, we can reclaim our vitality, strengthen our immune system, and experience the countless benefits of nourishing our bodies with wisdom from the past.

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The Power of Saying ‘No’: Unlocking Your Fitness Potential

As a personal trainer, I’ve observed that many clients struggle to achieve their fitness goals because they find it challenging to say ‘no’ to various situations that hinder their progress. Whether it’s attending mid-week social events, sacrificing sleep, or succumbing to high-stress situations, saying ‘yes’ all the time can have detrimental effects on your weight loss, hunger levels, muscle building, and overall recovery. We will explore the science behind saying yes to these situations that will cause late nights, sleep deprivation, stress, and how they impact your fitness journey. By learning to say ‘no,’ you can prioritise your health and supercharge your progress.

 

Late Nights and Sleep Deprivation:

 

Late nights disrupt your body’s natural circadian rhythm, leading to sleep deprivation. Lack of sleep affects various hormonal and physiological processes, significantly impacting your weight loss and hunger levels.

 

a. Hormonal Imbalance: Sleep deprivation alters hormone production, primarily affecting two key hormones involved in appetite regulation—ghrelin and leptin. Ghrelin, the hunger hormone, increases, making you feel hungrier and increasing the likelihood of overeating. At the same time, leptin, the satiety hormone, decreases, leading to reduced feelings of fullness.

b. Cravings and Food Choices: Sleep deprivation triggers cravings for high-calorie, high-sugar foods, leading to poor food choices. These cravings, combined with increased hunger, can derail your weight loss efforts and hinder your ability to build muscle.

c. Metabolism and Fat Storage: Insufficient sleep disrupts your metabolism, affecting how your body processes and stores fat. Studies have shown that sleep-deprived individuals tend to have slower metabolisms and an increased tendency to store fat, particularly in the abdominal region.

 

Stress and its Impact on Fitness:

 

Saying ‘yes’ to stressful situations can significantly hinder your progress, making it essential to prioritise stress management and learn to say ‘no’ when needed.

a. Cortisol and Fat Storage: Stress triggers the release of cortisol, a hormone associated with fat storage, particularly around the midsection. Elevated cortisol levels can make it harder to lose weight and build muscle, as excess cortisol promotes muscle breakdown.

b. Impaired Recovery: High-stress levels inhibit recovery by interfering with muscle repair and growth. When you consistently say ‘yes’ to stressful situations, your body may struggle to adapt and rebuild, leading to compromised progress and increased risk of injury.

c. Lack of Focus and Motivation: Stress and overwhelm can sap your mental energy, leaving you less focused and motivated for your workouts. This can lead to suboptimal training sessions and hinder your ability to achieve your fitness goals.

Prioritising Rest and Recovery:

 

Apart from sleep and stress management, there are other areas where saying ‘no’ can be highly beneficial to your progress.

a. Overtraining and Injury Risk: Overcommitting to a high frequency of intense workouts without adequate rest can lead to overtraining, which manifests as fatigue, decreased performance, and increased risk of injury. By learning to say ‘no’ to and extra training sessions or classes where the intensity cannot be controlled or regulated or incorporating rest days, you give your body the chance to recover and grow stronger. This is commonly seen in athletes and individuals who enjoy sport, remember more is not always better, quality and consistency is always better.

b. Nutritional Choices: Saying ‘no’ to unhealthy food options and temptations can support your weight loss goals. By making mindful choices, you nourish your body with nutrient-dense foods that enhance recovery and provide the necessary fuel for optimal performance. Individuals might say, but my friend came round with cake and I couldn’t say no. Yes you can say no!

c. Time Management: Saying ‘no’ to non-essential commitments or distractions allows you to prioritise your training and self-care routines. By creating boundaries and carving out dedicated time for exercise and recovery, you improve consistency and create an environment conducive to progress.

 

Learning to say ‘no’ is an essential skill on your fitness journey and progress.

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Mastering Discipline: Unlocking Your Weight Loss Potential

Weight loss is a common challenge faced by many individuals. While there can be several underlying factors contributing to weight gain, one of the biggest culprits we see with the majority of our personal training clients is most often a lack of discipline. Discipline plays a crucial role in making healthy choices and maintaining a balanced lifestyle. Unfortunately for most individuals elevating themselves beyond their comfort zone becomes a psychological battle and they often give up due to lack a of discipline. In this article, we will explore how discipline affects weight management, identify common scenarios where discipline falters, and provide strategies to train and strengthen your discipline muscle. Additionally, we will recommend three books that can guide you on your journey toward overcoming bad habits and improving discipline.

 

The Role of Discipline in Weight Management:

 

Discipline is the ability to resist short-term temptations in favour of long-term goals. When it comes to weight management, discipline is vital because it helps you make consistent choices aligned with your health objectives. It empowers you to resist the allure of high-calorie desserts, mindless snacking, excessive alcohol consumption, and other dietary pitfalls. By practicing discipline, you can make conscious decisions that support your weight loss journey.

 

Identifying Common Scenarios of Discipline Failure:

 

Discipline can falter in various situations, making it challenging to stick to your weight management plan. Here are some examples:

  1. Dessert Temptations: You may find it difficult to resist indulging in desserts, especially when faced with tempting options like creamy cakes or gooey pastries. If you have created the habit of always ordering a dessert when you dine out, it’s going to take a conscious effort to decline dessert with the waiter/waitress brings along the dessert menu. Ordering a peppermint tea or straight up asking for the bill will take effort and putting yourself out of your comfort zone to achieve it. However once you practice this habit on numerous occasions your discipline will grow and your comfort zone will be enhanced. Remember everything is hard been overweight is hard and been in shape and healthy is hard and takes conscious effort.
  2. Social Settings: When attending social gatherings, it’s easy to cave in to peer pressure or the desire to fit in, resulting in overconsumption of unhealthy food and beverages.
  3. Office Snacking: Workplace environments often offer opportunities for indulgence, such as when colleagues bring in delicious treats or when stress triggers the need for comfort food.

 

Training Your Discipline Muscle:

Discipline is not an innate quality but rather a skill that can be developed and strengthened over time. Here are some strategies to train your discipline:

 

  1. Set Clear Goals: Define your weight management goals and establish a realistic plan to achieve them. Having a clear vision of what you want to accomplish will enhance your focus and motivation.
  2. Create a Routine: Establishing a consistent routine helps you develop healthy habits. Plan your meals, exercise sessions, and rest periods, and stick to them as closely as possible.
  3. Practice Mindfulness: Increase your awareness of your thoughts, emotions, and behaviours related to food. By practicing mindfulness, you can identify triggers that lead to overeating or unhealthy choices and learn to respond more intentionally.
  4. Build a Support Network: Surround yourself with individuals who support your goals. They can provide encouragement, accountability, and motivation when your discipline falters.

 

Recommended Books for Improving Discipline:

 

  1. “Atomic Habits” by James Clear: This book explores the power of small habits and offers practical strategies to build discipline and transform your life.
  2. “The Power of Now” by Eckhart Tolle: By emphasizing the importance of living in the present moment, this book helps you cultivate self-awareness and make conscious choices aligned with your weight management goals.
  3. “The Willpower Instinct” by Kelly McGonigal: This book delves into the science of self-control and provides actionable techniques to strengthen your willpower and resist temptations.

 

Discipline is a key factor in successful weight management if you don’t take it seriously and consciously work on overcoming the habits that have caused you to gain weight then you chance of success are slim. By understanding the role of discipline, identifying scenarios where it tends to waver, and implementing strategies to train and strengthen your discipline muscle, you can overcome bad habits and make healthier choices. Remember, discipline is like a muscle: the more you exercise it, the stronger it becomes. So, start practicing discipline today and unlock your weight loss potential for a healthier, happier you. It’s not going to be easy but it sure will be worth it.

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How Many Times a Week Should I Work Out? Finding the Right Balance.

When it comes to individual fitness goals, a common question that often arises is, “How many times a week should I work out?” It’s an important consideration because finding the right balance is crucial for achieving optimal results while avoiding burnout or injury. If you’re based in Altrincham and Hale and looking for guidance on structuring your workout routine, this article will provide valuable insights as to what philosophies our personal trainers use to help you make informed decisions and maximise each individual’s fitness journey.

 

Understand Your Goals and Fitness Level:

 

Before determining the frequency of your workouts, it’s essential to understand your fitness goals and current fitness level. Are you aiming for weight loss, muscle gain, improved cardiovascular health, or overall fitness? Assessing your goals will help tailor your workout routine accordingly. Additionally, consider your current fitness level to determine the appropriate starting point and gradually progress. We utilise a fitness assessment to gather data to discover our clients starting point and progress the program from that point onwards.

 

The Importance of Rest and Recovery:

 

While exercise is crucial for achieving fitness goals, rest and recovery play an equally important role. Overtraining can lead to fatigue, decreased performance, and an increased risk of injury. Therefore, it’s vital to incorporate rest days into your routine. Adequate rest allows your muscles to recover, rebuild, and grow stronger. As a general guideline, aim for at least one to two rest days per week.

 

Frequency Recommendations:

 

The frequency of your workouts depends on several factors, including your goals, fitness level, and time availability. Here are some general recommendations to consider:

a. Beginners: If you’re new to exercise or returning after a long break, start with two to three workouts per week. This frequency allows your body to adapt and minimise the risk of overwhelming yourself.

b. General Fitness: For overall fitness maintenance, aim for three to five workouts per week. This frequency ensures consistency and helps you maintain a healthy lifestyle.

c. Weight Loss: If weight loss is your primary goal, consider increasing your workout frequency to four to six times per week. Combining cardiovascular exercises with strength training and a healthy step count can be beneficial in achieving weight loss goals.

d. Muscle Gain: If you’re looking to build muscle and strength, focus on three to six workouts per week, targeting different muscle groups on different days. Adequate rest between workouts is crucial for muscle recovery and growth.

 

Listen to Your Body:

 

While guidelines are helpful, it’s essential to listen to your body’s cues. Pay attention to how you feel physically and mentally. If you’re consistently fatigued, experiencing excessive soreness, or struggling to recover, it might be an indication that you need to reduce your workout frequency or intensity. Adjustments are necessary to avoid burnout and maintain long-term fitness success.

 

Determining how many times a week you should work out requires careful consideration of your goals, fitness level, and recovery needs. As a personal training business in Altrincham and Hale, we understand the importance of finding the right balance to help you achieve your fitness aspirations. If you have the opportunity to consult with a qualified personal trainer who can provide personalised guidance based on your individual circumstances. By striking a balance between exercise, rest, and recovery, you’ll pave the way for sustainable progress and a healthier, fitter you.

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Bone Health: Best Approaches for Optimal Bone Health

Bone strength is vital for maintaining overall health and preventing debilitating conditions like osteoporosis. While genetics play a significant role in bone health, there are several evidence-based approaches to improve bone strength and reduce the risk of fractures.

In this article, we will dive into scientifically supported methods to enhance bone health.

Resistance Training:

Resistance training, also known as weight-bearing or strength training, is a cornerstone for improving bone strength. Studies consistently demonstrate its positive impact on bone mineral density (BMD) and overall bone health. Weightlifting, bodyweight exercises, and resistance machines are effective means of applying mechanical stress to bones, stimulating bone formation and remodelling. Aim for two to three sessions per week, focusing on exercises targeting major muscle groups. As a personal training facility we are constantly encouraging our clients who are in the over 50s populations to continue with their resistance training in a safe and effective manner.

 

Some interesting statistics:

-According to a 2019 study in Acta Orthopaedica, the one-year mortality after a hip fracture is 21% for those whose fracture is surgically repaired. If the fracture is not repaired, the one-year mortality is about 70%.

–One in three adults aged 50 and over dies within 12 months of suffering a hip fracture. Older adults have a five-to-eight times higher risk of dying within the first three months of a hip fracture compared to those without a hip fracture. This increased risk of death remains for almost ten years.

 

This can be prevented with a simple resistance training program 2-3 times per week, contact us to find out more how you can receive expert guidance from our coaches and we can work with you 1-1 in person in our private gym, or remotely online.

High-Impact Exercises:

High-impact activities, such as jumping, skipping, running, and dancing, subject bones to greater gravitational forces, leading to improved bone density. Research indicates that these activities stimulate bone growth and enhance bone mineralisation. However, individuals with existing joint issues or replacements should consult a engaging in high-impact exercises. Within your personal training facility we have a number of clients with hip and knee replacement. Due to these conditions it would be advised that you focus more on resistance training.

Adequate Calcium Intake:

Calcium is a vital nutrient for bone health as it contributes to bone mineralisation. Ensure you consume an adequate amount of calcium-rich foods, such as dairy products, leafy green vegetables, . The recommended daily intake for adults is around 1000-1200 mg of calcium, depending on age and gender. Calcium supplements may be necessary for those unable to meet their requirements through diet alone.

Foods with the highest calcium content per 100g:

Dairy Products:

  • Milk (cow’s, goat’s, or sheep’s milk) – 120 mg
  • Yogurt (plain or Greek) – 110-150 mg
  • Cheese (cheddar, mozzarella, Swiss, etc.) – 700-1100 mg
  • Cottage cheese – 83 mg

Fish:

  • Sardines (canned, with bones) – 382 mg
  • Salmon (canned, with bones) – 215 mg
  • Canned fish with edible bones (such as anchovies) – varies by type, around 200-300 mg

Leafy Green Vegetables:

  • Kale – 150 mg
  • Spinach – 99 mg
  • Collard greens – 145 mg
  • Turnip greens – 190 mg
  • Mustard greens – 115 mg

Nuts and Seeds:

  • Almonds – 264 mg
  • Sesame seeds – 975 mg
  • Chia seeds – 631 mg
  • Brazil nuts – 160 mg

Legumes:

  • White beans – 175 mg
  • Navy beans – 140 mg
  • Chickpeas (garbanzo beans) – 49 mg
  • Black-eyed peas – 35 mg

Fortified Foods:

  • Fortified orange juice – varies by brand, around 30-50 mg
  • Fortified plant-based milk alternatives (such as almond milk, oat milk, etc.) – varies by brand, around 120-300 mg

Other Sources:

  • Broccoli – 47 mg
  • Edamame – 63 mg
  • Figs (dried) – 162 mg
  • Amaranth – 159 mg
  • Quinoa – 31 mg

 

Sufficient Vitamin D Levels:

Vitamin D is essential for optimal calcium absorption and utilisation. It aids in regulating bone mineralization and maintaining calcium balance. Sunlight exposure triggers vitamin D synthesis in the skin, but it can be challenging to obtain adequate levels solely through sunlight especially for our clients who reside in sunny Manchester. Consider consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks. In some cases, supplements may be necessary, especially for individuals with limited sun exposure, especially black and Asian communities living in locations with limited sun exposure or certain medical conditions.

 

Vitamin K2:

Vitamin K2 is a lesser-known but crucial nutrient for bone health. It plays a vital role in activating proteins involved in bone mineralization and preventing calcium from depositing in arteries and soft tissues. Good food sources of vitamin K2 include fermented foods like natto (fermented soybeans), sauerkraut, and certain types of cheese, particularly aged and hard cheeses. Including these foods in your diet can help ensure adequate intake of vitamin K2 for optimal bone health.

 

Balanced Diet:

A well-rounded, balanced diet is crucial for bone health. In addition to calcium, vitamin D, and vitamin K2, ensure you consume adequate amounts of other bone-supporting nutrients, including magnesium, phosphorus, and potassium. Fruits, vegetables, whole grains, lean proteins, and healthy fats should be the foundation of your diet as they provide a variety of nutrients necessary for optimal bone health.

 

Alcohol and Smoking:

Certain lifestyle choices can negatively impact bone health. Avoid excessive alcohol consumption, as it interferes with calcium absorption and affects bone remodelling. Smoking is also detrimental to bone health, as it hampers bone formation and reduces estrogen levels in women, leading to accelerated bone loss. Minimizing or eliminating these factors is essential for maintaining healthy bones.