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Once you lose weight, you have to sustain your weight loss and the lean body you've worked so hard to build. Hopefully, you lost weight the right way by burning fat and consistently losing weight. If so, you are already sustaining your weight loss. Keep it going! Even those who do quick weight loss programs or fad ...

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If you have been unsuccessful with your fat loss and weight loss, improve by making needed changes. If you do the same things over and over, you will get the same disappointing results. Fat loss and weight loss management is a simple process---if you do it day in and day out. Its a process like any goal you are trying ...

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Keeping your metabolism active and ramped up is a matter of consistently doing the things that work. You need to do the things that significantly speeds up your metabolism day to day and over the longhaul. Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number ...

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Make no mistake, obesity takes a physical, emotional and social toll on your body and health. This ends up costing you much more than doctor bills. It affects everything you attempt to do in life and may ultimately cost you your life. Even though obesity and overweight has become "more normal" in our society, it does ...

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Focus on fat loss and not weight loss. This will improve your health, fitness and appearance. Quick weight loss is not the answer. Shape your body for a lifetime. Here are some common body fat areas that are sometimes hard to lose: --belly fat, --butt/hips/thighs fat, --low back fat and --upper back arm fat Any of ...

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Walking is one of the easiest, most prescribed cardiovascular exercises you can do. A healthy, active adult should strive for 10,000 steps per day (about 5 miles). A sedentary adult should aim for 1,000 to 3,000 steps per day and gradually increase steps until the 10,000 goal is achieved. Wearing a pedometer is the best way to track your steps.

Published · 2,912 views · Rated 5/5 from 1 votes

Whether you’re new to working-out, you’ve hit a plateau, or you’re bored with the same old routine; try these tips to get the most out of your exercise sessions. Cardiovascular: 1) Use your arms on the treadmill or elliptical machine. If you’re holding on to the handrails of cardio equipment you’re missing out on the total number of calories you could be burning. Pumping your arms at a 90-degree angle automatically increases your speed and heart rate therefore, accelerating the number of calories burned.

Published · 2,701 views · Rated 1.7/5 from 3 votes

Every New Year the gym is packed full of eager exercisers ready to achieve results. A month or two passes, resolutions go awry, and people give up. Don’t fall victim to this cycle! Exercise is a lifetime commitment for your own personal health and well-being. Here are some tips to help you stay motivated to exercise. 1) Partner Up! Exercise is so much more fun when you do it with a friend. Plus, you and your buddy will keep each other accountable. On days you don’t feel like working out your partner will be your motivator and vice versa. 2) Try Something New!

Published · 2,055 views · Rated 4/5 from 2 votes

It’s that time of year again. Soon you’ll be surrounded by pies, cakes, cookies, and candies. Your willpower will be pushed and tested to extremes. The average person will gain 5-15 pounds during the holidays. Lack of time leads to more stress, less physical activity, and unhealthy eating habits. Can you survive this food-filled season of eating? With a few simple steps you can. 1) Increase/intensify your cardiovascular activity. Calories in equals calories out. If you know your calorie intake is going to increase, then your workouts must also increase (to avoid weight gain).

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Many of us are shallow breathers and we don’t even realize it. Shallow breathing is the act of breathing more from the chest area not the diaphragm. If you are breathing properly, your diaphragm (lower rib cage/upper belly) should rise as you inhale and contract as you exhale. Shallow breathing can rob your body of the precious oxygen it craves resulting in low energy, depression, sluggish brain, and health problems like sleep disorders, heart troubles and other diseases.

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The anticipation of bringing a new life into the world is one of the most exciting and joyous times in woman’s life. Some women feel great during their pregnancy while others feel downright sick. During this special time, it is very important to take really good care of yourself which in-tu affects the health of your baby. Exercise is a great way to maintain your overall health during pregnancy. Here are a few precautions to be mindful of (taken from AFAA Personal Fitness Training Theory & Practice – Special Populations):

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Pain Management For Exercise Related Injuries It can happen to the best of us. Unexpectedly, during your workout or sporting event… BAM…an injury occurs! Do you ice it or use moist heat? Do you elevate it, wrap it, or tape it? Here are some tips to help you manage your pain and get you back to normal as quickly as possible. P.R.I.C.E.r

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Cakes, cookies, pies…oh my! It’s that time of year when your willpower will be tested to extremes at parties and family get-togethers. The average person will gain 5-15 pounds during this food-filled season of eating. You can conquer the battle of holiday weight gain by following these simple tips:

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It can happen to the best of us. It’s that time of night when you’ve settled down for the evening. The overwhelming urge to eat again is nibbling away at you. Temptation is overpowering your willpower even though you know eating at night can cause you to pack on the pounds. Take charge of this late night pest by trying some of these tricks. 1) Learn to recognize when you are truly hungry. Emotional eating causes pounds of weight gain and contributes greatly to our obesity epidemic. Think before you eat. Is your stomach growling? Has it been three or four hours since you had dinner?

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Mixing up your exercise routine is the best way to avoid weight loss plateaus and achieve great results. One of these fitness trends is sure to fire up your metabolism, keep you motivated, and help you accomplish your goals. Exergaming (Active Gaming)r

Published · 1,703 views · Rated 5/5 from 1 votes

On those days when you feel like you “just can’t take it anymore,” exercise can be your solution to stress relief.

Published · 1,444 views · Rated 5/5 from 1 votes

”23.6 million children and adults in the USA have diabetes” (2007 National Diabetes Fact Sheet http://www.diabetes.org/diabetes-basics/diabetes-statistics). And, according to the American Diabetes Association, the number of Americans with diabetes is expected to increase to more than 30 million by 2030 (http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=29). These are alarming numbers and a major sign that we really must take better care of ourselves!

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Constipation, irritable bowel syndrome (IBS), reflux, GERD…these are not pretty words, but in todays busy world doctors are seeing more patients with these stomach ailments. Stress, unhealthy eating habits, dehydration, and lack of exercise all affect our body’s ability to digest food. Try some of these simple tips to help heal your tummy.

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How do you calculate body fat percentage? Get a body composition analysis!

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My question for today … How much does a smile cost? Looking around, from the lack of it, I would think that it is very expensive. Please, don’t let me be the only one that knows ‘It costs virtually nothing, but it is ‘priceless’ to those that need it. Smile at somebody today and give them a gift that you can afford.

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When you feel your losing control, nothing seems to be going your way, your debt situation is unmanageable, things seem very bleak …. stop for a moment, take a deep breath, relax and remember, it only takes a moment, a second, an instant in your day for your life to change. Today, you have one of two choices to make, continue as you, getting lost in the victim mode, being stressed ….. or decide that ‘Things will change, and it HAS starting NOW!’

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When life throws a curve at you, most often you think that the creator (“ALL THAT IS”, “GOD”, “ALLAH” etal) had a reason for this, but what was that reason? What was I supposed to learn from it, what message am I being given, why me? You continue to wonder and second guess. You start to believe that you know more and that this must have been a mistake. Why don’t you just have faith and believe that it’s for the good of you and your higher self. Put your life in the creator’s hands, you will see how much smoother it will flow.

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The most common complaint I hear as a personal trainer is “I don’t have time to workout.” Exercise should be like brushing your teeth. It’s something you should do everyday. Here are some tips to help you fit physical activity into your day:

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We all know exercise has a long list of health benefits, but moisture and friction can cause issues that might disrupt your workouts. Here are some common skin ailments that can occur during exercise and some possible solutions. Blistersr

Published · 1,915 views · Rated 5/5 from 1 votes

Most of us know someone who has awakened the day after his/her first exercise session and discovered they were so sore they could barely walk! Working-out should not be a painful event. It should be an enjoyable experience that you want to do again and again. Here are some tips to help you have a better workout and reduce your risk of injury.

Published · 1,991 views · Rated 5/5 from 1 votes

Flat, firm rippling abs. For many, this is the Holy Grail of fitness and looking good. Arguably they are the most difficult element of physical accomplishment to achieve, and for those that manage it a career as an underwear model is surely the only way to live their life from now on.

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Organic eating can be more expensive than eating normal, so this list of foods in this article will be a lot easier on the pocket. Plus you will be safe in the knowledge that eating these foods won’t harm your health. The list of foods below will contain the least amount of pesticide residue when compared to other healthy foods. The lower the level of pesticide residue will mean the lower the amount of harmful chemicals that enter your body. These foods are not harmed by toxins so will not have lost so much of their nutritional goodness during the growing phase.

Published · 1,843 views · Rated 4/5 from 1 votes

In this article I will give you 27 different foods which you should aim to eat organically as these foods are worst affected by pesticides. Today I will look at the foods with the highest pesticide residue and other toxic chemicals. These 27 foods have been picked due to the large amounts of harmful pesticides and other toxins which have been found on or in them. Just to summarise why we eat organically: Increased healthr Nutritionally denser & tastier foodsr Environmentally and animal friendlyr

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During the change of the seasons, I don’t know why, but people seem to get ill more easily. There's always various colds and bugs going around that people keep catching. I used to have all sorts of drugs in my medicine cabinet to fix myself up. The usual suspects, paracetamol, lemsip, sudafed, vicks, co-codamol, cold and flu remedies and alike. We are apparently heading for “flu season”. I used to have the Flu Jab too. That’s until I learned how to look after myself, NATURALLY. Less medication has to be better in the long term.

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I have spotted some new IMPORTANT stuff I wanted to share today. I'm trying to remove the confusion which seems to surround the whole area of exercise and nutrition. This has meant that I have spent a lot more time reading – researching books, scientific jou als and the internet. Every now and then I come across a new word or term which I have never seen before. They all relate to your health and weight loss efforts. If you can get your head around this lot then you will have a better idea of what you need to do to lose weight.

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A personal training client of mine recently got on the scales and was disappointed by what she saw. She was feeling positive and thought everything was going well until she got on the scales and had not lost a single pound. Of course she then went from feeling positive, to the complete opposite, disappointed, gutted and a bit angry that she hadn’t been “rewarded” for her last week or so’s efforts. We have all been there. It feels like its not fair.

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I'm sure you all like to hear a nice story. (I read this story online) After the breakdown of her first marriage Brenda started putting on weight. When she reached 20 stone, she decided to go on a diet. Brenda now weighs 9 stone 9lbs and can finally fit into a size 10 dress. The interesting thing was – Brenda was 77 years old It had taken her 50 years to do it! She started her diet in her 20’s and reached her goal in her 70’s. Brenda said “The diet went well over the first few years” “but for the past 40 years I’ve been struggling to lose the last three stone.”r

Published · 1,561 views · Rated 4/5 from 1 votes

Is obesity a disease or an addiction? I have been pondering this one recently disease or an addiction. Obesity is now classed as a disease in the America. This has obviously raised a lot of questions on whether this is right. Do the people have no choice about their diet and what they eat? I would agree that “traditional” approaches including diet and exercise have FAILED for so many obese people as the obesity figures across the western world are worrying to say the least. We need alte atives to the obesity problem and a "magic pill” would be welcomed by many.

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One of my friends called in an expert trainer for one of their dogs last weekend. He told me there’s nothing particularly wrong with the dog, he’s just got a few things he’s scared of and ends up over-reacting. He was telling me what the trainer did with the dog. He was fascinated by how the trainer used the whole de-sensitisation and positive association process to “fix” the dog. Regular, mild exposure to the things that are scary, along with regular positive reinforcement solved the issues! I thought this was really interesting, that’s why I'm sharing it with you.

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Most people actually choose to die than to change their behaviour - fact. I know that is a strong statement but after reading this short article hopefully you will be able to see where I am coming from. So what about you? Are you UNABLE to stop eating or drinking booze? If so, don’t sweat, you are just like the majority of people in the western world today, they also ultimately choose death rather than to change their behaviour. Personally I can’t think of anything worse than being “just like everybody else” and just letting it happen. Many people in the Western World are:r

Published · 1,489 views · Rated 5/5 from 1 votes

I was in the gym with a client doing some squats the other morning. He was telling me how he was feeling a bit “bloated and wobbly" around the tummy area and had put on half a stone in a matter of days. He lifted up his shirt to prove it, and he looked to me, to be holding water. Now this chap is like a racing snake, he is quite slim, so I knew a diet is not what he needed. But as I said he was holding water – BIG TIME - he was like a pregnant woman. He knew why, he had been a naughty boy he just wanted me to help him get it off as quickly as it had come on.

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I could not help but notice in the fitness industry that there is a common misconception that physical fitness equals the beachbody. This is unfortunately such a widespread belief touted by many who don't know the science behind fitness training and to my surprise, even some fitness professionals adding to the myth "If you don't look like a male or female model, then you are not fit"

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There was an interesting article I read recently online titled: Saturated Fat Heart Disease ‘Myth’. It is great to see the truth about saturated fat finally making the news. If you have read some of my previous articles you might know that I am a big advocate of eating all types of natural fats even though they are demonised by food companies as being the cause of all sorts of problems, especially saturated fats. Just to remind you saturated fats come from foods such as butter, steak, eggs, bacon, sausage, nuts, coconut oil, fish oil, chocolate, cream and cheese.

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Do you feel tense? Maybe you feel tight across the upper back between the shoulder blades, or perhaps it’s more of a stiff lower back, hips and legs. Tight muscles create numerous problems throughout the body from aches and pain to reduced oxygen and blood flow to the tight area. Soft tissue is an area I have been studying for a very long time. Today I will share some of my experience and offer you my top solutions to help you reduce the amount of tension you may have in your body, we will discuss something called FASCIA.

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Through life as a personal trainer and health coach people often look up to me and see me as a role model when it comes to exercise and healthy eating. People often ask me questions like what do I have for breakfast, what do I do in the gym every day, why don't I ever fall off the 'health wagon' and a lot more! I'm happy to tell people the answers. For the record for breakfast I have a green vegetable smoothie 3-4 days a week. Training days I have fruit, nuts and bio/greek yoghurt, or sometimes I skip breakfast, or I have bacon and eggs or similar.

Published · 1,327 views · Rated 5/5 from 1 votes

Do you ever get “Fat ugly days”? Days when you just feel fat and ugly and don’t want to leave the house? My wife was having a fat and ugly day yesterday according to her. She said it’s very common amongst women, especially at a certain time of the month. rn(and some men too of course) To be honest “fat ugly day” is not a term I had ever heard until a few years ago. I first heard it from a comedian and my wife thought it was hilarious and said she could relate to feeling like that.

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I may have surprised you with the healthy burger and chips title. Healthy burger and chips? Is that possible. This isn’t even one of my cheat meals. This is just a healthy burger and chips recipe that I wanted to share with you, honestly it's delicious! One of the top reasons people HATE diets is they get BORED they feel like they’re stuck eating the usual salads, meat and veg again and again. It doesn't have to be that way and this recipe is proof of that.

Published · 1,604 views · Rated 5/5 from 1 votes

I have been a high end personal trainer for many years, the thing is though, some of my clients DON’T get the results they should. I mean, they sign up with the intention of getting fit and losing some weight along the way, that is the most common reason for people beginning an exercise program. The trouble is weight loss can be elusive for some, some people get it whereas others really struggle with it.

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One of my clients showed me an online article the other week. This particular article was about a piece of research about British people. It said that we are the worst in the Western world for inactivity and lack of exercise. Worse than the Americans. Not exercising is now deemed more dangerous than smoking. The research suggests that 1 in every 6 people who die In the UK, die because they do no exercise whatsoever.

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Countless well meaning individuals eat and exercise well and get into a great routine and then something happens. It could be anything from a night out, a flat tyre, a holiday, Christmas! Anyway this event throws out your healthy eating plan/regime sometimes only for 1 day but it can have a big effect.

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I was chatting with one of my personal training clients about these body transformation programmes and fast weight loss programmes. She told me she had been comparing her results to her friends. Her friend had lost two stone by just drinking shakes and eating bars and she had only lost a stone in 4 weeks, so she wasn’t too happy. Comparing yourself to others is often a bad idea. I used to do this myself too, many years ago. Anytime I went to the gym, I always felt inadequate. I compared myself to the biggest and strongest guys. So I felt I was the skinniest and the weakest.

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I hate vegetables. More specifically boiled veg. They just make me gag. For someone like me (a fitness and nutrition guy) you may be surprised that I’m telling you this. But I have to be honest with you, I hate them, especially boiled cabbage. It all started in my childhood… My mother used to crucify the veg and boil it to within an inch of its life. I have memories from a young age of eating my Sunday dinner at the table with my brother and sister and actually crying and begging to be able to leave the table and not eat my veg.

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Today I wanted to share a little story with you about exercise and how it may not always be the best option. My wife said to me the other day that she can't keep on going to her regular bootcamp sessions as she is going to put weight on due to her poor diet and drinking. When she said this I smiled and thought to myself – wow she really gets it. I have tried teaching her stuff over the years but never knew if it was sinking in. By this statement I knew it had.

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Did you know obesity is now an actual disease in America? The American Medical Association voted to classify it as a disease last year. Ove ight millions of Americans became officially “diseased”. Is this a crazy or clever move? I don’t really know. Basically they are saying being fat is the same as being sick. I’m not going to get into the pros and cons too much but you can safely say it has split people's opinions. People have come out and said it's gonna be a licence for people NOT to diet and to take pills.

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Every year where I live and around the UK many people get the flu jab in an attempt to ward off the flu like symptoms for the dark cold winter months. Let me explain why, unless you are in a “high risk” group you should not bother with the flub jab. They advertise Flu Season like it is a party. Balloons and banners everywhere up the surgery and supermarkets. The "good news" this year is, that 4 year old’s can now get it! I think it's wrong. 1. The vaccination is full of TOXIC chemicals which are dangerous for your body. And B I personally don’t even think it works.

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The above picture is the stereotype image the average schmuck has when he hears someone say he is "learning to bash in some heads in to protect himself and his his family in case if God forbid, someone tried to encroach him and his family at any point" Two things I've have been dealing with that are false claims is the following:

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I was having a chat with a lady in the gym recently. She was “starting back” (AGAIN). I said “how’s the training going?” She said “its ok at the minute, but ask me again in a couple of weeks”. I said, “Why, what do you mean?” She said “every time I try to get fit and lose some weight, I do really well for a few weeks and then I usually get ill” This is something which is VERY common. So as always I thought I would share some practical advice to make your life a bit easier. Here is the scenario…

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First came low fat then came low carb. But which one is better? I saw a programme the other night on the TV comparing an extreme high fat diet to an extreme high carb diet. They used two doctors who were actually twins, in the experiment which lasted a month. The results may surprise a few people. One thing that would certainly surprise most people is that both doctors had no idea what the effects of the diets were going to be. To quote one of them:r

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I was recently talking to a lady who I met in the gym she was telling me about how it was a new week and she was going to get herself back on track and lose the weight she wanted to. Firstly it is great that the lady was in the gym on a Monday and a bit fired up to start her week on the front foot with some healthy eating and quality exercise. She was making the NORMAL decision to start things off on a Monday (again). Its the beginning of the week. The best place to start don't you think? Well maybe not. Let me explain why Monday is probably not the best day to start a new diet.r

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Some people love it, some hate it. Summertime. I am writing this right in the middle of the summertime. So what difference does the summertime make with regards to health and fitness? The summer means less clothes and more activity, whichever way you slice it up means if your in better shape, you will probably have a better and more enjoyable summer.

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Have you ever heard the story about the chimp and the peanut? It's very interesting and relates to us all in some way. Allow me to share the story… Once upon a time a researcher observed the behaviour of a group of chimps. I’m not sure why, but the researcher provided the chimps with paint, brushes and paper. They demonstrated to the chimps what should be done with these new “tools”. Then, if a chimp made an attempt at a paining (paintbrush on paper) they were rewarded with a peanut.

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Over the years I have spent 1000’s of hours designing and writing out various diet plans. Every time I go through the process I try to improve it and make it work better for the individual. I always put a lot of thought into it. Hoping to finally reach the perfect diet one day which works for everyone. Unfortunately the more work I put into these diets and alike the more complicated and difficult they become. I have probably over thought it. People NEED to get the basics right that's all it will take initially for a lot of people.

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I used to see 600 people a year on a GP referral scheme I ran in South Wales. We linked up with many local doctors, hopsitals, physios and surgeries and the GP/Nurse/Physio would refer anyone on to us who they felt they would improve by carrying out a period of exercise. I did it for over 6 years, so I saw a fair few people, it was a very busy and popular scheme. We used to put people through a 12 week programme of exercise.

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In my opinion when it comes to exercise short term programmes don’t work, people need long term support. This was discussed at a conference for exercise professionals I was at recently, bearing in mind nearly every other trainer in the room had a short term 14/21/28 day transformation programme this was not what everyone wanted to hear.

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There are some days when I will not be following my normal eating plan. For example a day in the school holidays where my son is off school and I book the day off work to take him and the family somewhere for a day out. I will definitely have a coffee or two and will probably have at least one “treat meal”. I could have anything like a pizza or a burger, with a few chips and a coke of course. I tell you this so you know I’m normal, I eat bad food too, so do my clients. The big difference is, it’s usually in context. This type of indulgence has been planned in.

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I was on the internet the other day having a little read, you know what it’s like. You start reading something, click a link to something else and then for the next 30 min you are going link to link reading about various different things! Well during one of these sessions I stumbled across something which I wanted to share with you. I am really interested in longevity and study the topic a lot, it's all to do with living longer. The informatio I found was written by a nurse about the top 5 regrets people make on their deathbed.

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The westernized world is pretty unhealthy. I come from Wales and more than a quarter of all over 40’s are obese. We are also an ageing nation, with around 45 per cent of us being over 45 years old. These figures, combined with the continued downward trend in activity levels, makes Wales a ticking time bomb when it comes to health and this is the same with many other countries today. We are getting older and sicker as a nation. As we get older, our bodies begin to change fast. Our muscles and bones become weaker, we get grey hair and wrinkles, and we get stiffer.

Published · 1,810 views · Rated 3/5 from 1 votes

Last Monday during a session with my personal training clients I was talking to the girls who have just joined one of my new group programmes. The group is there to teach exercise primarily but I would never train anyone without at least informing them of the basics of diet in relation to exercise. So there we were at the end of the session having a chat about food/diet/weight loss etc.

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Our brains are wonderful things, when they work properly. They say we have two voices/people inside each of us. Your brain and thoughts can make or break your success in anything you choose to do. Not sure if you are aware but your brain has two levels of function. Things are either done at a conscious level or the subconscious level. They are two very different mental places. Subconscious (or unconscious) stuff is usually done without you realising it. Like driving a car. Ever make a journey and arrive at your destination and the journey was a blur?r

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Today I will explain how and why cellulite takes hold and what you can do about it. The bane of some women’s lives it can make skin look less attractive, and from what I have been told, forcing some women into changing which clothes they choose to buy and wear. Cellulite causes bumps or an “orange peel” look to the surface of the skin. You will mostly find cellulite on the hips, thighs and legs, however, it can also be found on the stomach, upper arms and breast area.

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We have everything at our fingertips. The information available to us from books, magazines and TV, is just astounding. There is so much information out there, especially on the internet. The thing is a lot of the things on the internet come from people’s educated or not so educated opinion. For every article which says something is positive, I will bet you there are plenty which will say the opposite, much of this is down to the fact its just a matter of opinion.

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Relaxation…without drugs or alcohol. When I was growing up in my teenage and student year’s people would relax by taking drugs of some sort, prescribed, legal and illegal. I want to differentiate between natural relaxation and chemical relaxatio Most evenings people have a routine which they go through to relax, sometimes it’s a simple thing like a nice hot bath, sometimes it takes something a little stronger.

Published · 1,681 views · Rated 5/5 from 1 votes

It seems many people in the western world are tired & stressed out. Are You Burnt Out? I’m going to ask you a few questions and I want you to answer honestly: Do you struggle to get up in the mornings? Still feeling tired even though you have been sleeping all night? Do you often feel rundown and fatigued during the day? So tired you could sleep? Do you crave and use salty and sweet foods as well as caffeine to get you through the day? If you answered yes to one or more of these questions it is likely that you may be suffering from Adrenal Fatigue or “Burnout”.

Published · 2,037 views · Rated 3/5 from 1 votes

This article is all about inflammation. Some of our bodies are already on fire on the inside, and some of our habits are the same as throwing petrol on that fire. That’s what I will explain today – How to put that fire out, or at least get it back under control. Just to recap, inflammation is the body’s biological response of attempting to protect itself. It aims to remove harmful stimuli, such as pathogens, damaged cells and irritants; this is the first step of the healing process.

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This week I will be discussing the effects that changes in our hormones have on us. As we age our hormone levels change and with that our lives and relationships can start to change. Men and women become less horny (that’s serious stuff in any relationship if you ask me!) Men especially and women become grumpy (even grumpier) and irritable and have mood swings. Men and women also have memory problems Men and women gain fat and lose muscle Men and women have trouble sleeping

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Health markers such as high cholesterol, being overweight, having diabetes, smoking, being stressed out, being inactive or having high blood pressure(BP) are all signs (indicators) that you’re at risk of developing problems with your heart and brain later on in life. It seems obvious, but the more of these indicators you have the higher the risk you are.

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I am on the subject of health, specifically people who suffer from Diabetes. It’s useful even if you don’t, because you may know someone who has it or you may get it in the future (statistically). Having been in the health and fitness industry for over 15 years, I have learned lots. To be perfectly honest I never thought I would be talking about some of the things in today’s article.

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So today I want to talk about those nasty looking black fillings, or mercury amalgam fillings. I can guarantee that many of you reading this today have 1 or probably more mercury fillings in your mouth, if you do then you really want to be reading this. Before going onto fillings and the controversy surrounding them, I just want to talk about the substance Mercury. History of Mercury Mercury was used as ointment by 10th century Arabian physicians, it then made its way to Europe by the 13th century and was widely used by the year 1600.

Published · 1,599 views · Rated 5/5 from 1 votes

In the last few weeks I have been watching a story unfold online and I just have to bring it to your attention. It involves a new online service called the Fat Information Service (FIS), which has been set up to help people better understand the role and benefits of dietary fats, primarily the difference between good and bad fats or as it is put on the website “understand the facts from fiction when it comes to dietary fats and oils.”

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Fats get a bad rap. There is a common conception that if the fat content is high then it is automatically bad. As far as I am conce ed this is just a myth. Today we will look at things from a different perspective and demonstrate how you can benefit physically and MENTALLY by eating more fat. More people will die in the future of mental health than of cardiovascular disease, one of the bi-products of living longer lives, our brains wear out before our hearts and lungs. Today I will give you some pointers to help keep your brain healthy.

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My parents told me, once upon a time all food was naturally organic, then “they” (the 'evil' food companies) started using pesticides and preservatives and they said “you can eat fruit all year round” and “this stuff is better because it lasts longer”, and charged us more for it. Now they take the pesticides and preservatives away and call it organic, and you guessed, charge us more for it! Okay firstly what does organic actually mean?

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The title of this week’s article may be a bit funny, but it is 100% true for at least one poor chap, and I’m sure there are many others just like him. It’s a male orientated article, but wives, mothers and girlfriends out there who know someone in their family suffering from this, should share this information around. A gentleman recently contacted me with a very personal question. Lucky for me he has a sense of humour, and with his permission, here it is… “Dear Richard,

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People have always been interested in being “forever young” and today’s society is no different. We want to resist the ageing process. The speed at which we are ageing can be measured – its called biological age, or how old your body really is. The area of study which is now called longevity, and was once called anti aging, is hugely popular in the states. It's something I’m very interested in, and see it as a big part of the future for myself and my clients. Your chronological age is how old you actually are. Biological age is the age of your body at the cellular level.

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Cancer is devastating. It’s a terrible disease that ends the lives of millions and ruins the lives of our families and friends. My family have been affected and it’s made me think about lots of things I would maybe not of had to think about. In a strange way, via a mixture of fear and anger its motivated me to, help the people closest to me more and further improve my health, for now and for the future. I thought twice about writing an article about this very sensitive, and for me personally, emotional topic.

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Just like saturated fat, salt has a very bad reputation. Just like saturated fat, salt is actually needed in the body for it to work optimally. Salt is not totally harmless, but it’s not the devil in disguise either. Confused? Most people are. Basically our body needs salt but at the same time research has proven that too much of it can also be bad for us. Today I will explain why this confusion has arisen and what you need to know and what you can do about it.

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As a big advocate of fish and fish oils I was surprised to see a research study all over the media recently saying – that omega 3 fatty acids (like the oil found in fish) can cause prostate cancer in men. I feel the need to respond and clear up any confusion. Today we will look a little closer at this research as well as giving you an overview of the subject of fish oils. The Study in Question The study was carried out at a cancer research center in Seattle.

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BMI, Body Mass Index. How many of you have been to the doctor’s for a regular check-up and had your BMI calculated? Or maybe you have gone on one of those scales at the gym or in boots which gives a little print out? They use BMI too. I’m assuming most of you have, it’s fairly common practice. Doctors and health practitioners love the BMI as it’s simple to understand. Calculating someone’s BMI is one of the EASIEST ways of determining whether you are overweight, obese or underweight.

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People tend to want and demand cheap food, and now scientists may have come up with a solution. I’m not sure how many of you heard this in the news a few weeks ago but a beef burger has been grown in a laboratory in the Netherlands by a team of scientists. The burger was then cooked by a British chef in London and tasted by several food critics in front of a live audience. Crazy stuff! It’s quite exciting in some ways, a true reflection of just how far technology has come. The sun newspaper has labelled it ‘A historic step towards wiping out hunger’.

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I have some very exciting news for all people in their 40’s, 50’s and 60’s. As many of you are aware, getting into shape does not simply come down to exercise and a healthy diet, there are other factors to consider. Our hormones play a huge part in our internal physiology, and if out of balance hormonally, it can make it more or less impossible to lose fat. Unfortunately when we age our body struggles in producing its natural hormones. These hormones include oestrogen, testosterone, progesterone, DHEA, human growth hormones, thyroid and melatonin.

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Have you heard the one about the man who had a patch stitched into his tongue so he could eat less food? I’m afraid to say there is no punch line and it’s not even a joke, it’s true. Some people are so stupid. They would rather opt for crazy surgery than do so basic things right. The procedure involves a tongue patch being SEWN onto your tongue to make eating and swallowing so painful that people with it will only be able to eat liquid foods. People with the tongue patch are then given an 800 calorie a day liquid nutrition programme to follow.

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Vegetarianism is defined as “the practice of abstaining from the consumption of meat – red meat, poultry, seafood and the flesh of any other animal”. (1) In my experience ‘going veggie’ can be a double edged sword. It can lead to massive health benefits – when its done properly. I have vegetarian meals and entire vegetable days myself and they help me enormously. The biggest benefits from a plant based diet are: Raw food is good for you because of the enzymes and we need to eat more raw food than cooked.

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I took on a new personal training client earlier in the summer, and she point blank told me that she “hated exercise, and everything to do with it!” She said she had slogged away in the gym for years, up to 90 minutes, three times a week and hated every minute of it, and seeing very little by the way of results. (She was about to sign up to one of my 6 month coaching programmes, so was very relieved when I told her that exercise is the smallest component of the programme and we would be doing just 60 minutes per week. Find out how she got on below)

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If you have elevated cholesterol and or take statin medication, you need to read this. Mostly we all think cholesterol is bad for us, this is because it’s what we have been told over the last 50 years or more. Cholesterol is often described as “artery clogging” and is used as an indicator of heart disease, and it is that relationship we will look at today. Most people believe the less cholesterol they have in their diet the better. What would you think if I said nothing could be further from the truth?

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The title of ‘Number One Exercise’ is a pretty big one but hopefully after reading this article you will only be able to agree with me. There are thousands of exercises you can do to give you great results but in my experience this exercise yields the BEST results. This exercise is the good old SQUAT. There are many different squat variations you can do (I will discuss a few of them later) but on the whole the benefits you can get from squatting are massive. What’s so good about the squat?

Published · 1,781 views · Rated 4.5/5 from 2 votes

We live in a high paced, high stressed world. Most of us suffer from some sort of stress, myself included. Busy busy busy all of the time. Not even enough time to stop and take a deep breath and relax for a moment. Everyone working full time, longing for each day to be over so you can go home a rest, maybe with a glass of wine or a beer. Financial worries, work problems and family and social issues seem to get the better of a lot of people in the world today and understandably they struggle to cope. High levels of stress can lead to a whole host of serious health problems.

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Quite a strange name for an article title a few of you may be thinking? For those of you that don’t know ‘Getting your ducks in a row’ basically means when someone wants to get all of the small details right – before proceeding with a new project, such as losing some weight. I think this rule is often used with regards to exercise and nutrition. Is it a good strategy? I think NOT. Many people fail in their attempts to start eating healthy and exercising because they wait until their ducks are all in a row. They are waiting for the right time to join the gym.

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The work place is a competitive environment, and is even more competitive in recent times. With promotions becoming all the more important, people are willing to do whatever needs to be done to keep their jobs or get a new one. To get the “bit extra”, you need to do that bit extra, right? Starting work earlier. Finishing work later. Working through your lunch hour. Eating in the car or on the run. You have kept this routine up for years. You are putting in 50-60hrs a week, your boss is very happy. You are doing well. This is how a lot of us live our lives.

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The last few weeks I have been really getting into and writing about the nutritional sides of things. There is so much to be said about nutrition and all of the new research and discoveries that have been made in the field; it is an exciting and scary time. But I am going back to exercise this week. Firstly I want to say I'm not here to judge anyone. I have made all these mistakes myself at some point; lets say these are just observations.

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We all know that in order to make physically improvements we need to train outside of our comfort zone. If you did the same session day in day out your body will eventually get used to it and it would become easy and lose its benefits, you may have improved leading up to this point but without change now, your body will only maintain its current potential.

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We’ve all been there, pigging out at the weekend, had a stressful day in work come home and ordered a curry, this is life I’m afraid. As a personal trainer I’m not ashamed to say that I’ve been there myself. Many people train and train, they improve their fitness but the reason that their results aren’t as impressive as they should be is down to their nutrition programme. Often the toughest part of a healthy life is choosing the foods you eat, you only need to dedicate about 5 hours a week to training whereas you need to commit to eating well 24/7!

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Fat loss! Many people have wracked their brains trying to find out the best ways to lose fat, as a Personal Trainer my research into fat loss has brought me many great strategies and nearly as many ridiculous strategies. I believe one of the reasons why many diets and dieters fail to reach their goals is by over complicating things, clearly there is a degree of intelligence needed to choose and follow the right fat loss strategy but you don’t need to be a rocket scientist.

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The gym, a place of titanic struggles, epic distances, blood, sweat and sometimes tears! It is a place you go to improve yourself. As a personal trainer I put 100% effort into my workouts and expect the same from my clients when I challenge them with a workout. Did you know that a massive 60% of adults in the UK are obese? That worries me, seriously, how could things have got this bad. The fast food craze seems to have taken over. People more often than not will go for speed and convenience over planning and preparation.

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The world has a problem, obesity levels are through the roof. In some parts of the UK around 57% of people are either overweight or obese and in the US its 67%. By 2020 its reported to be around 70% and 80% respectively – now they are crazy statistics if you ask me. There is a human time bomb waiting to go off, I believe there are lots of people walking around with life threatening illnesses like cancer AND THEY DON’T EVEN KNOW IT! They are just weeks and months away from the big tap on the shoulder from the grim reaper which will change their lives forever.

Published · 1,566 views · Rated 3/5 from 1 votes

Being a personal trainer I pride myself in being able to plan as challenging a session as possible for all of my clients. Often my sessions are limited to an hour or sometimes even less, this is when I need to ensure that every last detail is correct so my clients can get the full benefits from the session. I don’t know if you are the same but I feel unfulfilled if I leave the gym after my session without breaking a full sweat! It may hurt at the time but finishing your session gasping for air gives me an enormous sense of achievement (a bit later on).

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Do you all remember back in school (could be taking some of you back a while here) in chemistry experimenting with those ph strips made of litmus paper? We used these to determine whether a substance was acidic or alkaline. 1-6 = acidic, 7-13 = alkaline. We are also able to find out whether our body is more acidic than alkaline simply by placing your tongue on a ph strip. Ideally you would like to be 7.24 alkaline. What is the difference between being acidic and alkaline?

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Times are starting to evolve and people are starting to move away from the conventional one size fits all government eating guidelines such as the food pyramid or more recently the food plate.

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I am a big believe of using the foods we eat as medicine, as opposed to countless pills and tablets to sort us out. I take a very natural approach to being healthy, it works. I am not a big promoter of ‘going on a diet’, this will always be as far as I’m conce ed a short term solution to your problem. What we are trying to achieve is a long term solution of consistent gradual fat loss through healthy eating choices and a good exercise programme. Before starting your new healthy eating initiative the first step I would advise is to undergo a period of detoxification.

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A lot of people will find it hard to believe that exercise will give you energy. How can an activity which depletes so many of your body’s stores give you more energy? Well as a personal trainer for many years I can tell you that it really does. I know if you’re tired the last thing in many people’s thoughts would be to go to the gym or to go for a run, but if you do go for it you will feel just as energized if not more so than you would if you had taken a nap.

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Fat doesn’t make you Fat? Many people believe that the best way to lose fat is simply by cutting out fats from their diets. They have visions of the fat in their food clogging up their arteries. Most diet enthusiasts or people trying to eat healthy will look at the back of a packet see a high fat content and put it straight back on the shelf. I have heard people say “as long as its 3% fat or less I can have it”. They become blind to the fact that we need fats in our diet and are only conce ed in avoiding anything high in fat. Big mistake. Your brain is over 60% fat.

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Recently I’ve started to see a lot more people return to the gym as well as seeing a lot of new members joining, a busy time for gym instructors and personal trainers. I have also heard a lot of people talking about beginning healthy eating. This is great, but will it last? Sadly many of these people who have started the New Year with new fitness hopes and health aspirations will be back on the couch with a big bar of chocolate before February is upon us. To make real changes you need to do it right!

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Today I would like to talk to you about food, not the good kinds. Our supermarkets are filled with food that has a nutritional value of, well nothing! Foods which are packed with chemicals, toxins and hydrogenated fat just to make them ‘tasty’ and more importantly convenient!

Published · 1,174 views · Rated 4/5 from 1 votes

We live in a fast paced world where time is precious. Being a personal trainer I can fully relate to not having much time. I do hear a lot though that people ‘don’t have time to exercise’. I agree that some people don’t have as much time as others but I would disagree in most cases that people don’t have time. Short intense workouts are becoming all the rage in today’s society, they take limited time and if done properly can really give you a good workout.

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What is Inflammation? Inflammation is the body’s biological response of attempting to protect itself. It aims to remove harmful stimuli, such as pathogens, damaged cells and irritants; this is the first step of the healing process. Inflammations triggers a response from the immune system, initially inflammation is beneficial for protection but a lot of the time inflammation can lead to further inflammation which is bad. The five signs to look out for inflammation are pain, redness, heat, swelling and injured function! Chronic Inflammation

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As you are all aware nutrition is absolutely vital to your health. I have found many people struggle with the nutritional side of things more than the exercise, in truth it is a bigger commitment as you have to be constantly making correct decisions to ensure you get the results, you eat around 25-35 meals a week, where as with exercise you only need to be training 3-5 times a week. So today I am going to discuss the foods that we eat.

Published · 1,210 views · Rated 5/5 from 1 votes

The new year is upon us! Being a personal trainer I’m looking forward to January, it’s always a busy time for me, meeting new people, who have set new goals and really trying to help them improve. Many people set New Year resolutions, what do you think the percentage is of people who succeed with their goals? I would say it probably isn’t an impressive statistic. ‘Talk is cheap, walk the walk this new year’

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Soy is a controversial food product on the market today. It is rumoured to have many positive sides as well as many negatives. Soy went from at one point being labelled a superfood to now being linked with many health problems. As a personal trainer I take the nutritional side of things very seriously, I wouldn’t recommend a product on the basis of the first positive review I read about it. With regards to soy I would advise you to avoid eating it. I have spent a lot of time researching the different studies on this product and would not recommend it what so ever.

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What to expect! You did it, instead of going on a ‘typical’ holiday you decided to do something healthier and signed yourself up for a week of triathlon training. Some of your friends think you are totally mad and wonder why you don’t want to simply laze on a beach somewhere, others think it is an interesting idea and those who are into sport themselves think it is awesome! It is awesome and you’ll love it.

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Calories have become less of an issue to many experts around the world and they are becoming more conce ed with the make up of those calories, however the mainstream public still think of things in calories so that's what we will use. Key point: your body gets more nutrients from less calories if you eat healthier.

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As a personal trainer I have seen hundreds of people yo-yo dieting. They will get to a point where they think they need to go on a diet, they do it, lose weight, eventually fail and return to their old problemed eating ways and ultimately put the weight back on. Why does this happen? • Lack of will power • Lack of food choices • Lack of support • Lack of time • Wrong choice of diet • Lack of knowledge

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As a personal trainer and nutritional expert, personally I would say that going organic is definitely worth it. Yes, it does cost quite a bit more but you are making an investment in the future. What do I mean? Well by buying organic food you are getting more benefits that a nicer tasting meal, by making a stand against processed food and purchasing organic food you are saying no to the chemicals, hormones and toxins which are being pumped into our meat, eggs, fruit and vegetables. You are showing that you actually care about what you are putting into your body on a day to day basis.

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This is a questio I have been asked so many times being a personal trainer. In order to be a good personal trainer I need to make sure that the advice I give my client’s is as accurate, effective and up to date as possible. In my experience I get nearly as many questions from my client’s about nutrition as I do exercise.

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If you continually do something again and again then it becomes boring, exercise is no different. Being a personal trainer in Swansea I can assure you that it is vital that you don’t let your training go stale. I love exercise, it is one of the biggest parts of my life but not even I could enjoy 100 sit ups a day 5 days a week, every week! By adding new exercises and types of training to your workout program you are ensuring that it never gets boring, as well as allowing yourself the opportunity to try out new potentially great exercises.

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As a personal trainer and a firm believe in the massive benefits of detox I am trying my best to spread the word about detox. I am still quite amazed about how many people don’t have a clue what detoxing is or the benefits of doing it. By detoxing you are performing a cleanse of your body, you are ridding it of the harmful toxins that prevent your body from functioning the way it was designed to. Not only that, but a detox helps: Increase your metabolismr Balance out your hormonesr Combat tirednessr And loads loads more!r

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I wonder what you are all thinking, McDonalds maybe, KFC, Burger King, Pizza, Chocolate I would imagine would be the most common answers to this question. Quite surprising that these things spring to mind and are probably consumed more than most in the world today. Being a personal trainer one of my primary aims is to educate my client’s and readers, on how to eat healthily. Eating healthily is one of the primary factors in determining one’s health. A bad diet = bad health a good diet = good health more often than not.

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Do you feel as if your workouts are lacking something? Or maybe you just feel like you’re doing the same thing all of the time. In order for me to be a successful personal trainer then it is so important that I keep my client’s motivated, and improving using a variety of new equipment and training methods.

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As triathletes we are often looked at as slightly mad by those who aren't – questions like “you do what?” and “for how long?” - often followed by “why?” The last being an excellent question and one that is worth considering yourself. However for now – let's think about what it's like to be an athlete often confronted with these questions with no-one nearby offering support.

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Great, you googled/got a recommendation/went through your triathlon club/went on a triathlon training camp, or whatever and you are now the proud owner of a triathlon coach! So erm what do you do with them!? As a coach, we know our role – we provide a training plan based on your initial questionnaire/consultation that has sessions including details of pace/heart rate/power output/distance/time/splits/recovery. We also offer advice on races/realistic goals /race strategy/fueling/equipment/technique and how to have a positive mindset.

Published · 963 views

The summer is a great time to relax and enjoy yourself. Many people make that extra effort in the summer to see friends, family and socialise. Most social events tend to involve food. If you are dieting, detoxing or just living a healthy lifestyle this doesn’t mean that you have to avoid social situations such as this. Many people do really well but then undo a lot of their week’s hard work when they eat out. You don’t have to follow the crowds when ordering. Here are 6 helpful tips which will allow you to stick to your healthy eating habits when out without sacrificing your enjoyment.

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All though the weather has been hit and miss, we are well into the holiday season. As a personal trainer I know that many of my clients, as well as myself have many different events to attend. Most of these events contain different temptations to entice us away from our nutrition plans. The summer brings around office parties, friend get togethers, big birthdays or simply going away on holiday, all could hinder your weight loss chances. No one wants to be the bore at the party who doesn’t drink and doesn’t eat so here is my guide to holiday eating dos and don’ts! What you SHOULD do:

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For those of you who attended my detox course, you will be a little bit more aware than some people about the vast amount of toxins in our everyday life. As a personal trainer and nutrition enthusiast I have become increasingly aware, and worries about ‘fake’ foods. The aim of this article is not to swamp you with the quite worrying informatio I have learnt with regards to some foods, but just to give you a brief overview on these fake foods and why it’s best to give them to stay away.

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As a personal trainer when I meet a new client, I would say that many of them speak of their desire for a flatter stomach and weight loss. For the ladies many of you speak of a nice flat tummy with no visible pouch and to feel confident on holidays by the pool whereas the men out there aim to have a visible, muscular and more toned stomach. So this article is all about your abdominals and how to get them flatter – easier!

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Being a personal trainer exercise is one of the most important parts of my life. I experience the massive benefits of an active lifestyle which is the reason why I turned it into a career so others can experience the same benefits as me. Every so often people fall out of their exercise routine or maybe just need that little kick to start exercising regularly again! This week’s short and hopefully valuable post will give you ten TOP exercise tips for those of you who want to start going again or just need a bit of new advice:

Published · 1,548 views · Rated 4/5 from 2 votes

Personal trainers aren't for everyone, but a trainer provides certain benefits that you can't find when working out on your own. Here are ten reasons a personal trainer may be right for you. 1. Motivation One of the main reasons people benefit from a personal trainer is that they lose motivation to stick with a consistent exercise program. Personal trainers can provide structure and accountability, and help you develop a positive lifestyle. 2. Individualised program

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This article will tell you my top tips on how to get off your ass and out running around the streets! You will learn how to get fit safely by following these simple steps and only running two or three times per week. This is very important if you want to reduce the risk of injuring yourself…. 1. Invest in a good pair of running shoes. You don't have to buy the top of the range, but it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. No fashion trainers with skinny soles!!

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Being a personal trainer for over 15 years I have tried lots of so called “wonder foods”. I consider myself quite adventurous in the field of cooking, not good I may add just adventurous! When people try to lose weight they think that their food choices are severely limited to salad and ryvitas, this is one of the reasons why so many diets fail, and it doesn’t have to be the case.

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We all know how hard it is to get into a regular routine of exercising and we’ve probably all experienced how much easier it is to slip out of the routine and get into a habit of doing nothing. The great benefits that exercise offer are explained throughout many of the articles on this website so I don’t need to explain them in depth again.

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Body shape and how you feel in your body is a really important factor which influences peoples moods, feelings and their life. Making sure you have firm, toned and great looking legs is a priority of most of us. With the holiday season fast approaching and the weather already starting to improve, it won’t be long until we are faced with the dilemma of taking our shirts off and exposing our bodies. Something some people dread where as other people will dread. To give yourself a fighting chance, start now with these 3 great exercises

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Fat loss! Many people have wracked their brains trying to find out the best ways to lose fat, as a Personal Trainer in Swansea my research into fat loss has brought me many great strategies and nearly as many ridiculous strategies. I believe one of the reasons why many diets and dieters fail to reach their goals is by over complicating things, clearly there is a degree of intelligence needed to choose and follow the right fat loss diet but you don’t need to be a rocket scientist.

Published · 1,326 views

Here are the top 5 exercises to remove from your program right now. 1. Anything done with a rounded backr It doesn’t matter if you’re squatting, deadlifting, straight-leg deadlifting, rowing, or even doing triceps kickbacks, you must STOP doing these exercises with a rounded lower back. That’s a one-way ticket to a herniated disc. And you do not want to go there. So make sure that you brace your abs, and keep your back in the neutral position – and even with a slight arch in your low back – as you do dumbbell rows, deadlifts, squats, and Romanian Deadlifts (RDLs).

Published · 1,548 views · Rated 4/5 from 1 votes

I’m sure we all remember from chemistry in school learning about acid and alkaline. For us as humans the harmful acids and toxins are unsurprisingly things we would like to avoid.

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There is no getting away from the fact that many people get excited by the prospect of finishing work on a Friday and going down the pub. I hear you say “many times alcohol consumption makes people look more attractive!” in the short term this may be true, however

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As a Personal Trainer in Swansea my day starts at 6am every morning, this does not mean that I do not get a good night’s sleep. We all love the great feeling of waking up from a great night’s sleep; it gives you the perfect start to the day. We’ve also all felt sluggish for the whole day after a bad night’s sleep, so we need to make sure we are getting enough sleep in our lives. Getting less than 6 hours a sleep can not only leave us feeling tired and unable to function properly for the day but can also be bad for your health. Here are some other benefits of a good night’s rest:

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I've spent years researching all aspects of health and fitness trying to find out what works well for the body and what is bad for the body. Cholesterol is quite a hot topic in the health world. Many people view cholesterol as bad and the food that contain them something to stay away from. This isn’t the case your body actually needs cholesterol to help form cell membranes and vitami D and is an important part of our bodies complete metabolism; it’s just when your body builds up excess cholesterol that health problems occur.

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Hi Everyone, I read this article, by Dr. Sam Bakhtiar and just knew you would benefit from it. Your belly fat is ruining your life – literally. It may look bad in the mirror and it may make your pants fit just a bit too tight. However, what it is really doing to you is causing an increased risk of developing conditions like heart disease and diabetes. The good news is that you can do something about it. How can you make your belly fat go away and get that toned, flat stomach you had when you were younger? It makes sense to make this your goal. #1 - Take Fish Oilr

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A guide to core strength training Poor posture is one of the biggest problems facing people's health in modern life. However, regular core stability exercise can improve your back muscles and your posture. Here's the realbuzz guide on getting started in core strength training exercise. How do you usually watch television? When watching TV, most people relax on a soft sofa for comfortable viewing but that is very different to the way in which a young child sits to watch TV. Children invariably watch TV sat on the floor, totally unsupported with a straight back.

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Hey Guys just a short and hopefully helpful message with regards to eating habits. Snacking is one of the main reasons why many diets fail and subjects are unable to get the results that they are aiming for. The question is when you feel the urge to eat, are you actually hungry? There are two types of hunger physical hunger and emotional hunger. Before you eat you should use something called the STOP technique: Step backr Think about what's going on Options: What choices do you have, what can you plan to do? Proceed with your plan and notice how helpful it was.

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The word overload triggers a degree in caution in most people I would say. As a personal trainer in Swansea I have planned and designed thousands of exercise programmes and worked with thousands of different clients of all ranges and abilities. In order for my clients to improve I need to structure my training programs in a progressive manner. Build people up as it were…. In order for the body to improve it needs to be pushed to its limits, however I can’t stress enough that this needs to be done gradually over a period of time.

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Hi there, hopefully you have some plans to do some good work on your body and goals in life. If you’re not progressing your regressing, remember this saying “It’s better to wear out than to rust out”. Whenever you are out socialising or in work I know you, like me, want to feel good about the way you look. We must all agree on one thing, one of the major reasons we attempt to be lean, fit, and healthy is so that we can feel good about the way we look. I also know that we want results fast – they call it our need for immediate gratification. We are only human!

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Research proves it. In fact, in a head-to-head study, at University of Glamorgan, sports scientists found that short intense workouts helped subjects burn more belly fat - while cardio didn't work at all. I am an elite personal trainer and sports scientist and have something very exciting that you need to know, I have been working in with normal people (like you) for over 15 years, and I must say you may be missing a trick ….or even two.

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I have been personal training clients from Swansea for over 15 years and have never seen such good results as I have on my latest detox diet plan. Detox can create a number of symptoms in your body as your body goes through the process of purifying itself and eliminating toxins. Some common detox symptoms include: Headaches Lethargyr Temporary muscle achesr Mucus or other discharger A coated, pasty tonguer Flu-like symptomsr Irritabilityr Difficulty sleepingr Weakness & Fatiguer Cravings

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The first few steps from a sedentary lifestyle to exercise are the hardest. For many people activities such as walking to the chip shop can be seen as daunting and difficult. So to change that attitude from lounging round the house watching TV mixed with a bad diet of fast foot and to an improved diet made up of good meals and healthy snacks along with actually going out and exercising may seem unlikely.

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So many people in today’s world use ‘Oh I just haven’t got the time’ as a reason for not exercising. It’s true that it can be hard to fit exercise around your job as well as a busy lifestyle, but mark my words it is far from impossible.

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It has been something which I have felt strongly about for a long time – how I achieve my goals! Anyone who knows me will say that I’m a pretty motivated person, a bit more motivated than most. In this article I will discuss strategies which have helped me “get going” on numerous occasions. I will tell you the simple ways in which I have gone from feeling like I can’t do a thing to feeling like there is nothing I can’t do!r

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The Perfect Storm for Gaining Fat - 4 Causes Hi there its Richard Clarke here with my weekly information update, ironically as I write this a thunderstorm has just started outside! This week I will be showing you how to avoid fat gain by avoiding creating the perfect storm for fat GAIN. Many people are unwittingly doing all the wrong things and are tuning their bodies to do exactly what they don’t want – gain body fat.

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I’m not here to tell you which brand to buy but I am going to tell you which types of protein to buy and which times to take them because I speak to so many people who get it wrong – and it makes huge differences in your results – which is what its all about, isn’t it?

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Being a personal trainer in Swansea I am well aware of many of my clients eating habits, as well as people’s perceptions on healthy eating. Many a time have I seen and heard people who will make themselves a great healthy salad and then smother it with a high fat dressing to drastically reduce the healthiness of the meal. Similarly many people will cook in and use cooking oils high in fat, this again is a big no no!

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As a business owner and an elite personal trainer in Swansea I have believe there are three keys to having a successful and enjoyable life. Time, money and energy. If you have all three of these things then "in theory" your life should be in balance. But in reality very few of us have all three of these valuable resources. So what are people doing about it? A movement has begun across the UK, mostly amongst tired out, over worked, middle aged, and middle and upper class professionals.

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Research proves that regular exercise can offer many psychological and physiological benefits. Feeling psychologically (mentally) good makes life a lot more enjoyable. A bad day at work, an argument with your partner, financial issues etc. can lead to increased levels of stress. Stress can be defined as ‘an imbalance in physiological systems that activates physiological and behavioural responses to restore balance.’

Published · 2,979 views · Rated 5/5 from 1 votes

Many people new to exercise and wanting to lose weight will see long runs as the ideal way to shift the unwanted body fat. Cardio training is good but there are many better activities you can do to get rid of the weight you wish to lose. As a Personal Trainer in Swansea I have tried many different exercises and tested their effects on fat loss and not many compare to HIIT!!! HIIT stands for High Intensity Interval training, I must point out that this is a very intense way of training and maybe not suitable for those of you who have no previous exercise experience.

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Some people say there are three keys to having a successful and enjoyable life. Time, money and energy, if you have all three of these things then “in theory” your life should be in balance. But in reality very few of us have all three of these valuable resources. So what are people doing about it? A movement has begun across the UK, mostly amongst middle aged, and middle and upper class professionals. The lucky few who have the time and money and find their “get up and go, has got up and gone!” are doing something about it.

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Most people can afford a celebrity personal trainer. Most Welsh people can’t even afford a gym membership and healthy eating, but you can get the extra help and motivation you need from a personal trainer even on a tighter budget. I will explain how: Here are some tips to help you stick to your budget without compromising the quality of your results. Set a Fitness Budget - And Stick to It

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Paunch belly. Pot belly. Pooch belly. Pouch belly. Call it what you want but its does not change the fact that you want rid of it! This problem has become the focus of many women’s energy in the gym, spending large amounts of time trying to flatten that lower tummy area. The most obvious situation that brings on pouch belly is pregnancy, as many women reading this know. Pregnancy and C - sections bring many challenges to women who want a flat tummy - post baby - but it is possible with the right amount and type of work.

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I think I speak for every one of us when I say; we have all experienced negative thoughts during exercise, we question whether we can finish the session, why we are doing it, what are we going to achieve etc. This is a crucial time and it takes a lot to push through and block out the negative thoughts and focus on the positive ones. Here are a few tips to stay motivated through exercise:

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In order to successfully adhere to a fitness programme you need to exercise well and eat well, but all that takes discipline and will power. You need to 100% commit to succeed. I would never have made it as an elite personal trainer in Swansea if I didn’t have the right mindset. Today I will share some tips on how to train your brain. Without the correct mindset you will easily be led astray and will easily cancel your exercise plans for a more appealing offer, once you have trained your mindset you will then be able to resist temptations and put your own health and fitness first.

Published · 3,060 views

When people say they want to ‘lose weight’, what they are usually trying to say is that they want to lose their body fat (bf). The difference, however, is crucial. Losing weight is far easier than losing bf. In this article I will explain what I believe is a very important area that anyone who is overweight needs to understand.

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Being a personal trainer I am aware that many people struggle to find time to get to the gym as much as they would like, or they would like to add something extra around their gym routine but can’t fit it in. Well I would like to give you a bit of advice and tell you how to incorporate mini workouts into your routine. These should not be used to replace your existing workouts; they are there to enhance it.

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Endurance athlete’s (runners, cyclists, swimmers) or Triathletes? Amateur or budding professional? I am a sports scientist and have discovered something very exciting you need to know, I have been working in with Ironman competitors and Triathletes for over 10 years and let me tell you, you may be missing a trick ….or even two.

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Translated, not only is the mantra “a calorie is a calorie” proven to be false, but “all fats are created equal,” and “a protein is protein” are also incorrect. For example, we now know different: • Fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general; we now know different • Carbohydrates have their own effects (e.g. high GI vs. low GI), and that different proteins can also have unique effects.

Published · 996 views

What Can I Do? Ok so you have been doing really well, losing weight, exercising, getting in better shape, then……its all stops, the scales have not shifted for a while…..what can you do? I know ….cut back on food and do more exercise……another two weeks pass and still no weight loss, and now as well as lacking motivation because you are not seeing any results for all this “hard work”, you feel tired and weak also….what can you do to lose more weight….?

Published · 2,231 views

What Can I Do? Ok so you have been doing really well, losing weight, exercising, getting in better shape, then……its all stops, the scales have not shifted for a while…..what can you do? I know ….cut back on food and do more exercise……another two weeks pass and still no weight loss, and now as well as lacking motivation because you are not seeing any results for all this “hard work”, you feel tired and weak also….what can you do to lose more weight….?

Published · 1,131 views

Aching After Exercise? Leave Time To Recover Or Power Through? You remember John Wayne from the cowboy films don’t you? The way he used to walk after getting off his horse was like he had just done a viscous leg session down the gym! So today you have completed an intense session in the gym or maybe you have just got back from a vigorous run. Mentally you feel great, you know you have pushed your body hard and you feel better for it. You go to bed happy that you have moved one step closer to achieving your fitness goals … Great.

Published · 5,447 views

So you have had a bit too much to eat and drink lately and want to quickly get back into the swing of things I thought you may enjoy some quick detox and weight loss tips. There are so many distractions that can slow down your progress through your diet, it is vital that you don’t slip out of your habits for too long. So follow these simple steps should ensure that you are back on course straight away!

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1. Cut out soft drinks. They are useless calories. If you have to have a fizzy drink then mix fizzy water and squash or juice. The removal of soft drinks alone has been credited as removing the insulin-related belly fat of many a dieter. 2. Stop eating processed foods. Processed foods have so many additives, sugars, and other unnecessary and unhealthy ingredients that it really isn’t a worthwhile addition to the diet.

Published · 1,373 views · Rated 4/5 from 1 votes

10 Top Tips So you have set your goals for the year, lots of them probably. Popular goals include fat loss and increasing muscle mass and strength with the ultimate aim being a couple of personal bests. By the end of the month or next when the motivation lessens – you will need a strategy to help you stick to your goals – like the proverbial glue to the inner tube.

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Today I will talk about the main types of stretching, and how and when you should use each. You will learn up to date methods and the reasons for the change in previous approaches. This change was actually made at the elite level over 10 years ago! However I still see people touching their toes and stretching their quads before their warm up.

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Water Water Everywhere! 10 Causes of Water Retention I have had several messages specifically regarding Water Retention. So I will try to explain what the main causes are and what you can do about it. Firstly I must state that I am a personal trainer not a doctor, so I will give you this based on my understanding, and lots of help from the internet!

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Yes that’s right, I’m giving more of the fitness industry secrets away – for FREE! This information has massive financial value and some personal trainers will be cringing. Some personal trainers have actually said to me “Rich why are you giving away all your inside secrets?” and I say “these are not my secrets to keep, this information is readily available, if you just know where to look, I’m just sharing my experiences with people and speaking in a language people can understand – plain English!”.

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Today sportsmen and women push themselves to the extreme limits of their physical capabilities and place massive amounts of strain on their bodies, at a professional level as well as the normal public like you who attend boot camp and work your ass off in the gym. These strains and stresses result in muscular and connective tissue problems, of varying severity, which can be alleviated through massage. Sports massage is usually briefer in duration and more vigorous than a general full-body massage focusing as it does on the particular muscles relevant to your athletics activity.

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So the cold weather has arrived a tad early and it has left many people wanting to “hibe ate” through until spring. Get the shopping in, close the door, put the TV on and don’t leave the house all day, sound familiar? In the UK at this time of year, the amount of daylight we get is less than half of what we get in July, 8 hours per day in December compared to 16.5 hours per day in July. Due to this, many people in the UK suffer from a vitami D deficiency. So do you just accept it as the way it is or do you do something about it?

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Women always want to know how to flatten their stomach and get sexy looking lines. Here are the five best exercises for developing a sexy midsection. 1 - HIIT – High Intensity Interval Training

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I am becoming increasingly aware of health problems affecting people locally and worldwide, I am trying to do my bit to help and teach people how to maintain a healthy life. The amount of toxins which are contained in the products on the market and in the very air we breathe take it temporarily out of our hands, so I’m trying to teach you how to regain control of your health.

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I have dedicated a substantial part of my life as a personal trainer from Swansea reasearching and trying to find the best weight loss methods, the best exercises and the best ways to treat your body. Recently I have delved into the body of research surrounding ‘Detox’, my findings have lead me to believe that every person should go through a period of ‘detoxification’. Most herbal doctors and health practitioners actually recommend a detox at least once a year. So why do you need to detox?

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In the martial arts, there are a large variety of fighting techniques to choose from. Fighting techniques range from sports strikes, to lethal strikes, trapping combinations, pressure points, joint locks, aerial attacks etc. If you are an average joe, then I suggest that you keep your techniques basic and destructive. Those are the most high percentage techniques for a self defense situation.

Published · 1,761 views

Multivitamin, by definition, means a grouping of vitamins and minerals compacted into a single pill. Statistically, about 70 percent of Americans take a daily multivitamin, but how do you know the multivitamin you are taking is actually working for you, or healthy for you? Unfortunately, not all multivitamins are created equal. In fact, they are constructed in five different ways: Natural, meaning the nutrients are obtained from vegetable, mineral, or animal sources with limited to no processing. Natural source, meaning they are like the above but the good is processed.

Published · 1,896 views · Rated 5/5 from 1 votes

People turn to assistance from a personal trainer for various reasons. Among these is generally the need to develop into the healthy and fit person you've always aspired to be. Or maybe you have something particular that you want to accomplish, like eliminating that belly or that bloated appearance. A lot of people try to get this support in the month of January, immediately following the extravagances of the festive period have taken their toll.

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One of my favorite stories comes from one of Lance Armstrong's books which I believe was “It’s Not About The Bike." He had just won the 1999 Tour De France and then months later he had a disappointing finish in the 2000 Olympics. His wife at the time told him out of all his races the Olympics is the story she will be sure to tell their son. He asked her why and her reply was something along the lines of, "He needs to know that even Lance Armstrong fails."

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Have you ever notice that fit people tend to eat normally and even more than the average person, and still not gain weight? Do you feel like sometimes you are just too tired and you imagine that there is something wrong with your thyroid? If you think that your metabolism is different from that of a very fit person (a person who exercises regularly and have been active for many years) you are absolutely right.

Published · 3,655 views · Rated 4.5/5 from 2 votes

It has been a long hard winter in many areas of the United States and people are more than ready to put away their winter coats and boots. However, after indulging in the heavy meals of the holiday season, many people have a few pounds to shed before digging out their tee-shirts, shorts and swimwear. Getting in Shape for Summer If you want to look toned for summer, you have a few months, but you will be healthier if you start your diet and workout routine now. Here are some tips for getting ready to bask in the sun this summer Keep Training

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This is about a conversation that I had with several of my clients - parents who bring their children to me for self defense training - about several catastrophic workplace violence attacks that occurred practically back-to-back. I'm sharing this story because it demonstrates what I call, "backwards thinking," and how your beliefs about a thing can be the very thing that is preventing you from solving it. This event centers around the unfortunate event that took place at a military post, where a doctor - an officer of the U.S. Army - killed and wounded several soldiers in a fit of rage.

Published · 1,595 views · Rated 3/5 from 1 votes

Most people, including karate and so-called self-defense experts really don't know where to start when it comes to mastering the ability to protect yourself against a real-world violent attacker. This article takes a look at the two-fold approach that I suggest for clients who are serious about surviving a street assault. To look at the conventional world of martial arts and self-defense instruction, the conventional approach seems to be to just get a few of skills, receive some cool-looking belt or maybe a certification of some sort, and presto, you're set.

Published · 1,873 views · Rated 4.1/5 from 9 votes

As a normal part of business, most companies take steps to make sure that their employees are healthy and safe. They know its not just the right thing to do, but by providing benefits like insurance, wellness programs, continuing education opportunities, and the like, they are providing for ...

Published · 1,699 views

"What do you want to be when you grow up?" Remember that question from your younger days? Adults seem almost programmed to ask it, don't they? Maybe you remember asking that same question to your own or another's child recently. Remember? I do. And - do you remember any of your own answers ...

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It's said that the roots of many of the Martial Arts is in India, with Buddhist monks. While many sources give conflicting data, it's known that in Japan, the only places that were large enough to allow for indoor training during inclement weather, were the huge Buddhist temples. In fact, much ...

Published · 1,535 views

When you think of a self-defense situation, what are the top three considerations for being effective? Is it having strength, stamina, power, or a lot of techniques? While all of those things help to one extent or another, none of them really touches on the priorities that will help you to ...

Published · 1,585 views

As parents, we all want what's best for our children. We want them to be happy, healthy, successful, and free from danger. But we may not always know what it takes to make these things happen. Here's a list of conventional and not-so-conventional tactics that are proven to make your child ...

Published · 3,421 views

You have your company's workplace violence plan all finished. It's loaded with all of the preventative and reporting procedures you think you need. You're all prepared, but...nn...what are your people to do if something actually happens and they find themselves face-to-face with an ...

Published · 1,394 views

It seems only common sense to make sure that awareness is at the very foundation of our self-protection studies. And, while this is a given for most people, I've found that the majority tend to focus only on watching for actual dangers. What I mean is...nn...everyone is watching for the ...

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On Average, obesity increases an individual's health care costs by $1500 annually. I am sure that most Americans can figure out several better ways to spend that kind of money. Suddenly, the value menu doesn’t seem to be much of a value, does it? While there are a great many things that $1500 can buy, let's stay in the health and fitness realm for now. As a complete 180 degrees from obesity costs, let 's put this money toward personal training sessions. How far can we go? What will the pay off be? What will the return on that investment be?

Published · 1,665 views

You will hear the term mindset a lot through life, especially when it comes to achieving your goals. As a personal trainer in Llanelli I know that deciding on a goal is a commitment you have made to achieve something and make a positive step towards a better you. The difficulty of goals varies, a straight forward short term goal e.g. have salad with your food instead of chips tonight will be fairly easy to achieve, you won’t need to fine tune your mindset to achieve this.

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Have you ever been in the situation where you are working out, 10 minutes in you start to experience negative feelings, thoughts enter your head such as ‘Why am I doing this?’, ‘What am I going to achieve’, ‘I might as well just go home’. As a Personal Trainer in Llanelli I know that this is an absolutely crucial time not just during your session but for your future development.

Published · 2,917 views · Rated 3/5 from 1 votes

Cord blood is the blood that stays in the baby’s umbilical cord after the birth. Doctors have recognized that cord blood is a loaded source for stem cells, which can be used in medicinal remedies. Cord blood is regularly useless after birth but a course known as cord blood banking permits families to keep their baby’s cord blood for probable future health assistance.

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Many expectant mothers in the United States have started packing the kit to save umbilical cord blood in the bag, which they will take to the hospital when they go to give birth to their baby. It's good to see that so many women are eager to participate in this life saving program. However, before you send away for a cord blood saving kit, you should know if you qualify to donate umbilical cord blood. You must be 18 years or older and should be in good health. There are some cord blood banks that accept donations from mothers who are 16 years or older.

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In this article I will be discussing some very important areas of study. These "gates" as they were known in ancient Japan, were the required areas of study for anyone, or any school, professing to be studying or teaching Ninjutsu. Did you know that there was a standard by which the art of ninjutsu was based? Did you know that ninjutsu training, to be considered different from other martial art systems, had to contain, as a minimum, 8 fields of study to be considered authentic?

Published · 2,043 views

Out of office email and voicemail notifications are rampant this time of year across all industries. The personal training profession is no different. While the job of a fitness professional, such as a personal trainer, may seem fun to you, for them it is their “nine to five” job. They deserve a break, too. However, while your trainer is away on vacation or visiting family for the holidays, that doesn't mean your fitness program should be on hiatus. If the motivation to stay on track is hard to come by, consider getting a substitute trainer.

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When you are choosing to become a personal trainer, there are many options to select from. Fitness trainers, life trainers and motivational speakers are some of primary examples. The world is filled with tension, stress, obesity problems, and so on. Personal trainers can be the solution to most of these problems.

Published · 1,302 views

It's happening again. Every year at this time, a familiar crowd of New Year's resolutionists show up at the gym. some for the very first time and some to try again like last year, but this time they plan to stick with it. The optimism and energy on the gym floor is palpable. It's exciting for many. The saddest part is that most people will be gone by mid-February leaving the regular crowd to its familiar surroundings. I, for one, wish the crowds would stay.

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This is probably the number one questio I receive from prospective clients. Let me begin with the client that comes to me because they want to lose some weight. Let’s say this person needs to drop 50lbs. After we discuss medical history, past exercise experience, prior eating habits we start breaking down the steps to the new healthy lifestyle.

Published · 1,033 views

Finding a trainer is a personal choice. Like hiring a nanny or a housekeeper, this is a decision to be made with due diligence. As parents, we usually find ourselves doing things for others, mainly our children. When selecting a personal trainer, it's important to put yourself first. Everyone else's needs, need to take a backseat to yours for the moment.

Published · 1,268 views

When it comes to training, individuals soon realize that no matter what they are training for, balance is key to the majority of a workout routine. When attempting to improve balance, it is important to build core strength. For this purpose, there are specific exercises that can be completed and certain exercise regimens that can be followed.

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When you’re trying to decide who you want to be your personal fitness trainer, there’s no such thing as being too picky. It’s important to make sure that your trainer has your best interests at heart. So be selective when making your decision! Here are a few tips for choosing a personal trainer.

Published · 957 views · Rated 5/5 from 1 votes

Hiring a personal trainer means you are serious about your exercise and meeting your desired goals this year. Maybe you finally want to run that marathon, rather than talk about it. Perhaps this year you want to compete in an amateur bodybuilding competition. You could just want to change your weight or improve the tone of your muscles and the look of your body. All of these require commitment to exercise - and a lifestyle change in some cases. The question then becomes: do you need a personal trainer to help you achieve these goals? That depends.

Published · 1,221 views

If you want to get lean you have to learn to eat clean. That old saying has more clinical evidence behind it than ever before. The problem with learning to eat clean is that it is hard to do on your own. Most personal trainers are now certified in diet and nutrition because they know it is the key to health, wellness and fitness. They can help you navigate all the information out there, create a plan to transform your diet, and help you stick to it. Which diet is right for you?

Published · 1,042 views · Rated 5/5 from 1 votes

This is the year for you to change your life and the best thing that you can do for yourself is to get a personal trainer. As easy as that sounds you do have to put effort into making sure you find the right one. There is a big difference between trying a few free sessions with trainers before selecting one and taking a chance on someone you don't even know has experience. The wrong way to find a personal trainer

Published · 989 views · Rated 5/5 from 1 votes

Study after study has confirmed what we have known to be true forever; the home environment you grow up in, and the habits you are exposed to, become the habits of your adulthood. You may rebel against them for a decade, but they are the single most influential factor in the health status of adults in their 30s and beyond. This is just another reason why being a fit father is the right choice. You are doing more to ensure your children’s security in their adulthood than working overtime and putting money in a trust. Money they can always earn - health is something much harder to inherit.

Published · 1,351 views

Making a change in your life isn't easy; learning to make your gains stay can be even harder. That is why most recommend that you look through the Nutritionist Queens listings to find one to work with, and combine it with regular classes at a Pilates Bronx studio. The combination of food and exercise will improve your mood, improve your health, and help you stay in the shape you desire. Why does food and exercise affect mood?

Published · 969 views · Rated 5/5 from 1 votes

Getting into the best shape of our lives is not easy. Diet and exercise is the bane of existence for many Americans. For some, getting in great shape is a far-reaching goal, at least when one is trying for fitness without any guidance or training. To have just the discipline alone is difficult, but what about all the background knowledge and problem solving? Where does one start when trying to lose “love handles” or if you’ve tried everything and nothing works? While the Internet provides a plethora of resources, application of said gained knowledge can be challenging.

Published · 1,708 views · Rated 5/5 from 1 votes

The biggest trend in the fitness world isn't the CrossFit ring training program but the fact that more older and elderly Americans are starting to work out with personal trainers. This marks a radical shift in our culture from the idea you retire and stop doing to reflect a new understanding of how aging works on the body, and how we can get the most out of life for as long as possible. The science of aging reveals a secret we have known all along

Published · 1,324 views · Rated 5/5 from 1 votes

If you are fifty or more and are considering working with a personal trainer, you couldn't have picked a better time in your life. There are a few things you can and cannot do at that age. What you can't do is launch back into a sport you did in your 20s and expect that you will do as well or not get injured. The 50 plus body is by no means fragile, but it is different. One change that may surprise and please you is how much better you are at conserving and managing energy. This appears as an increase in stamina for most people.

Published · 1,201 views

There are a variety of ways to address issues with pain in your lower back. A personal trainer can help you create a workout routine that incorporates the right type of stretching and exercises. Yoga has also been recognized for its help in alleviating back pain. Stretching

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The best way to get in shape or lose weight is working with a personal trainer. A trainer works closely with their clients and tailors a fitness routine especially to meet their needs and accomplish their goals. NeighborhoodTrainers has over 80 men and women ready to help clients in all five boroughs of New York City and in New Jersey.

Published · 1,117 views

The great thing about working out with a personal trainer is that you can tailor your workouts in any way you’d like. That means everything from scheduling to areas of focus on your body can become customized to just what you need.

Published · 927 views · Rated 5/5 from 2 votes

The best nutritionists are located right here in New York City. Just like with any other profession, the best go where the heart of the industry is beating. New York is home to some of the leading institutions that have led to advances in the science of nutrition too. Between that and the population, it is no wonder why so many who are at the top of their field call the city home. The new approach is to use all approaches

Published · 1,065 views

In order to achieve the visible attributes that show you are fit and workout regularly, it is important to achieve a strong core. Likewise, a strong core means you can achieve better balance and have better form for the exercises you plan to perform to keep achieving new levels of fitness. This is also beneficial if you hope to maintain your current level of fitness without going any further.

Published · 962 views

Technology has advanced modern human’s ability to access just about anything, including resources for fitness and training. The introduction of the Fit Bit – a tracking bracelet and accompanying phone app – has allowed people to be even more involved with how their training is actually having an effect on their health. What It Does

Published · 1,221 views · Rated 5/5 from 1 votes

Nothing says fitness like a solid abdomen. Whether it is a six-pack for swimsuits or just a flatter midsection, having a tight tummy is the goal of many fitness participants. However, training the core of your body, and not just the belly, can provide benefits much more far reaching than simply looking fit. When a body’s core- the abdomen, sides of the midsection, and lower back- are strong, the body not only looks great, but is more efficient, better athletically, and is more stable thus less prone to accidents.

Published · 984 views

When your training session turns into a chanting exercise about keeping your abs in, you might be wondering why your personal trainer is getting so bent out of shape. The answer is complex, but understanding it is essential to knowing how to get the most out of your body. What the abs do in the body?

Published · 981 views · Rated 5/5 from 1 votes

What do you do when the kids are finally off at camp? Clean the house? See friends? Take naps? That may be all well and good in the short term, but what if you could do something with the kids at camp that would help take care of yourself throughout the whole year? We know now that diet and exercise are essential to maintaining a healthy weight and reducing stress. It can be hard to get started, but with the kids away and the right personal trainer you could change your entire year. Make wellness your choice for life

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When it comes to working with a personal trainer, there is no better way to quickly get in shape and to maintain a healthy lifestyle. However, depending on what your needs and long-time goals are, you may want to spend some time finding the right trainer for you. Ideally, your trainer is someone who will be with you for the long-term, so your considerations should include factors like budget, distance, and specialty. Need #1: Know Your Budget

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Is it necessary to perform cardiovascular exercise to get lean? The answer is yes and no. It is well known that a caloric deficit is required to lose fat. This can be accomplished with or without exercise. Exercising allows you to eat more. No exercise requires you to consume less in order to meet a caloric restriction.

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Good Form, Bad Workout? by Chicago Personal Trainer Clint Phillips www.chicagopersonaltrainer.com Many beginning exercisers are conce ed about using proper form when working out. We have all heard about the evils of using bad form. In general, form is important BUT - don't sacrifice your workout to the "Form Police." Too many Personal Trainers will tell you that the form must be perfect. They'll say if you can't do an exercise with perfect form, you must stop and/or lighten up the weight. Often you end up with a "workout" that has had the life sanitized right out of it!

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Where Are You Going, Where Have You Been? by Chicago Personal Trainer Clint Phillips www.clintphillips.com Here is an experiment that relates how powerful and important the connection between mind and body truly is. "Jean, I want to try an experiment," I said. My client turned around slowly, looking slightly frightened. She had been through several other of my "experiments," and knew that something exciting yet challenging was coming. "What kind of experiment?" she asked. "Well, I've been training you for about two years.

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TAKE PHOTOS TO MEASURE PROGRESS FOR WEIGHT LOSS...MUSCLE BUILDING...OR PROPER POSTURE.nn* Follow these directions to assure a good documentation of all body areas. * It’s important to maintain the same conditions each time you take the photos. * Take follow-up photos about every 4 to 8 weeks for ...

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As we begin 2007 and look back at the last decade one must appreciate the progress that has been made in the industry. From an industry then plagued by under qualified certification associations to now becoming an industry of maturing certifying bodies appropriately achieving NOCA/NCCA ...

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It all makes sense now. I was reading an article on MSNBC.COM which discussed new scientific data supporting the view that political bias effects brain activity. The effect on brain activity actually inhibits our senators and congressman and women from making well thought out and balanced ...

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I've always had a passion for fitness. I benefited from exercise as an athlete in high school, as a Marine during operations in Bosnia, Somalia, and Haiti again as a division 1 athlete and today as a disabled veteran and health and fitness consultant. It is a passion that has led to a rewarding ...

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You have all read, watched or overheard the chilling realization that American children are fat, and obese. We have all been told it is leading to an epidemic of childhood onset diabetes, and of course all of the negative social stigmas that accompany being fat. Like depression, drug addiction ...

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What really is success? Is it measured in dollars and materiel possessions as our capitalistic principals would have you believe, or is it measured by the sum of moments you experience which are filled with happiness, joy and laughter? Is it the high power position you hold which places you in ...

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What is the NBFE really doing? The leading certification associations like the ACSM, and the NSCA, who require trainers to take a proctored written exam to become certified, did not want to equally recognize other organizations that would allow its customers to simply mail-in an exam to become ...

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Firm up the back of your arms with two easy moves. As a personal trainer, I often hear similar complaints from my female clients. “What can I do about the back of my arms?” Even extremely fit women sometimes struggle to achieve the look they want. “They are too flabby,” or “They just hang ...

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Working as a personal trainer in fitness industry for many years I’ve noticed one common trend, about 90% of the people that workout struggle to change their body and reach their goals. I see member after member coming into the gym 5 to 6 days a week without dropping a single pound. Now, there are obviously other reasons for exercising such as health and longevity, but in the area that I live most people care about one thing, aesthetics. So why does your average person struggle to lose weight, gain muscle, and reap the other benefits of their hard work?

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Are you struggling with stubborn belly fat that’s impacting your self-esteem and confidence in a negative way? You’re not alone. Hands down the body part that most women want to change is their stomach. It’s their source of insecurity, unhappiness, and even makes them angry every time they look in the mirror. Luckily with a little bit of knowledge and discipline you can flatten out that area. It’s a simple process that doesn’t require a specific diet, a juicer, or cutting out your favorite foods. But I’m warning you that the process is not easy.

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It’s that time of year again – Golf Season! As a Personal Trainer for over 22 years, I’ve been fortunate to train thousands of people to achieve varied goals. Among my clients have been many golfers at all levels from Duffers to local champions to PGA professionals. I’m ...

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Keep It Simple! Keep it simple and short! It is not a very easy thing to do. Especially when we all are busy, running around through the day, through the week and through the year. Before we realise years go by and one fine day we end up wondering - Where are we? The original thought of this ...

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The DVD is loaded in the player, you have the TV turned to just the right angle for viewing, you have a cold-water bottle strapped to the side of your exercise bicycle, and you're ready to begin your home workout. But can you really gain as much benefit from workouts at home as opposed to ...

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Best Bicep Workouts for Mass Building By Jason, CSCS There's no denying it, a set of big arms looks impressive. And there isn't a guy around who doesn't want bulging biceps. When someone asks you to flex you immediately roll up your sleeves and give your best pose to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.

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1. In the beginning, your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results.

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Bulimia Nervosa, also known as bulimia, is a psychological eating disorder where the main characteristics are binge eating and inappropriate behaviors in order to prevent weight gain (purging). Bulimics are caught in the devastating and addictive binge-purge cycle.

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I've noticed throughout the past couple of years (and it's no secret that) as members of the "westernized" world, we put far more emphasis on fighting things than we do trying to work with them...As opposed to Eastern philosophies that teach flow and working with a situation rather than trying to fight it. When I say we fight, I mean we fight to stay healthy, we fight our mental illnesses, and saddest of all, we fight each other; because that's what we have been taught.

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Frank is walking up and down the aisle at his home tow Superstore impatiently waiting for his wife to hurry up and pick a purse. The game is coming on in a half hour and he still needs time to set up the den for the fellas to come over, and he STILL has to make the nachos. She said this was only going to take a half an hour, an hour and a half ago. On top of everything else, he’s been feeling a little off lately. There are times he feels a little dizzy and has had a little chest tightness, but stress will do that to you. And neither one of his parents had heart issues when they died.

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3 TIPS TO BURN FAT We are close to the end of January. If you are on your P's & Q's....Then by now you should've started seeing some results and progress. If you haven't, then what are you waiting for? You do this to yourself...year after year. Stop it already and get on your way to achieving ...

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If you’ve been attempting to “beat the bulge” by dieting and exercising, but can’t seem to find something that works and lasts, you’ll want to start using these 3 simple healthy eating tips today. As a Personal Trainer, I’ve been witness to the stories told ...

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By Robert Adams CPT/Fitness Coach N.E.S.T.A – National Endurance & Sports Trainers Association Ok, so you just got done reading the latest monthly issue of your favorite fitness and health magazine about the newest and latest exercise program and you are more confused than ever on what is the ...

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