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Thursday 31 October 2013

Core Training



Why Core Training?
Simply put, "core muscles are a girdle for the torso." They are also the spines primary stabilizer. This combination of muscles provides stability and support of your spine in every activity. When your exercise or tone your body, you want to build a strong body from the inside out. Build a foundation (your body's core) before you build definition in isolated muscles.

Since 2000, core training is the focus in the fitness industry. The 90's fitness world was high-impact, step aerobics and cardio mania based on military training. Before core training, fitness was all about workouts based on aerobics and weight training. Now focus is on low impact core training such as Pilates and Mastermoves.


What Are The Benefits Of Core Training?
One of the most important benefits from core training is injury prevention from daily activities and sports, as well as stronger foundations for the practice of sports and body building. Fitness experts learned from the past that burning off the fat with little concern for the joins, small muscles and ligaments is one of the main reasons for back and neck injuries.
When you don't have core strength, the risk for injuries is high. When standing unsupported, you are limited by your body's weakest link. This weak link is the strength of your core muscles to stabilize your whole body and not be pulled off balance.

In the process of training your core muscles with programs like Mastermoves, your body goes through a sequence of movements from the inside out. Basically, you learn to exercise your body from your core. At the core, the rest of your body's natural links (the pelvic and shoulder girdles) transfer the movements and forces to the extremities, allowing you to move with efficiency and safety.




What Is The Ideal Training For You?
It's hard to tell the difference between who's trying to make a quick buck with inflated claims and fabricated testimonials and the legitimate life-changing programs.

And even if you do find a program that works, how will you know if it's right for you and your body type? That's right - not every program is right for every body. You must know how to choose the right plan that will work for you and your lifestyle.
But I have some good news for you...
There is a way to know the difference between what's finally going to help you achieve the body you desire - and what might drive you to once again, throw in the towel on your weight loss battle.

First, you need to start by asking yourself the following four questions:
What Should I Eat To Stay Healthy?
Educate yourself on healthy eating (not dieting) and find an eating plan that you can enjoy and that is balanced. It may take some trial and error but you can find healthy foods that you enjoy and once you learn how to portion control and not feel deprived it becomes your lifestyle and NOT A DIET!
What Type of Exercise Are Important?
A winning exercise plan will ALWAYS include: cardiovascular exercise, resistance training and flexibility training. Let me start by first defining these three types of exercise:

Aerobic exercise is any physical activity done for an extended period of time that forces your cardiovascular system (heart, lunges and blood vessels) to increase the amount of oxygen and blood circulating through your body so you're benefiting even when you are at rest.

Resistance exercise is anaerobic exercise. Or, exercise done in short, intense bursts that works your body without requiring much oxygen. Basically, you are working the muscle against some form of resistance in order to break it down and rebuild it stronger and leaner.

Flexibility exercise is required to increase or maintain an adequate range of motion in the body's many joints (shoulders, back of the legs (hamstrings), hips, back and spine, etc.) so as to better perform tasks of daily life, including recreational activities, with comfort and safety.
Any exercise program you choose should contain all of these types of exercise.
What is The KEY to Any Successful Program?
Instead of thinking of individual muscles, think of body movements initiated from your core muscles when doing any type of exercise hold your abs and lower back firm to give your entire body support and stability. This technique allows the smaller joints to absorb less stress, allowing the body to work holistically in mass movement patterns and all ranges of motion.

By increasing your cardiovascular fitness level, you are increasing the rate in which your body burns calories. Examples of cardiovascular exercise are walking, jogging, running, biking, stair-climbing, dancing and swimming.

Resistance training can be performed using hand weights, machines, body weight, weighted balls and bars, rubber tubing or resist-a-bands.

No mystery here, you need to stay flexible in order to perform better during cardiovascular and resistance training sessions and prevent injury. It is a highly overlooked part of most fitness programs but incredibly important in the big picture.

There are many products (especially on late night infomercials) that claim, "if you do this machine for 15 minutes a day you too can lose all the weight you want". We all know deep down that this is simply not true.

Weight loss and body toning take effort and just like diet, it takes balance. No one exercise will give you everything you need to maintain good health but Core Training. 

If you want to work on your core why not try our Monday Core Session at 6.45am here at Richard Taylor Personal Training Club!




Tuesday 29 October 2013

Is Watermelon fattening?



Many people have questioned the facts of watermelon, and have wondered how it is going to affect their diet and nutrition. There are many rumours suggesting it has a very high sugar and carbohydrate content. There is around 6.2 grams of sugar per 100grams, which is not as alarming as other fruits. Watermelon has large benefits which may overrule the sugar count in some people’s aspects, and the amount of goodness from the nutrients is phenomenal.

Watermelon has a very high water content of 88% and the other 12% is fibre. Water does not gain ‘fat’ and the fibre of the watermelon can be used as a colon cleanse; which will help remove the toxins in your body when consumed.

The fruit only has about 46 calories per cup, so if worried about the ‘fattening’ effects by simply measuring out the amount you are consuming can give you peace of mind.


So in conclusion to the research my opinion is to eat away, the effects of fullness that the watermelon can give will show a clear indicator when too much has been consumed or in a diet aspect just have 1 or 2 cups and it is safe to say you will not get ‘fat’. 

Benefits of Watermelon:

  • It Soothes Sore Muscles 
  Due to the large amounts of Amino Acids in watermelon it can reduce muscle soreness by relaxing blood vessels which help circulation.

  • Good for you Heart
A study of post-menopausal women showed that the watermelon improved their cardiovascular health in just 6 weeks. Another great benefit was that the watermelon lowered the blood pressure of obese middle- aged adults.  

  • High in Vitamins and Minerals
A wedge of watermelon can contain a huge one-third of your daily value of vitamin A and C, also a big 9% of potassium. 

  • Help Cancer!
Watermelon contains lycopene, an antioxidant linked to both the prevention and treatment of prostate cancer.

  • Bone Health 
The lycopene in watermelon is now thought to be related to improving our bone health. It reduces the oxidative stress, this will reduce the activity of Osteoblasts and Osteoclasts which will then predispose the bones to Osteoporosis. Watermelon is also high in potassium retaining calcium in the body. 

  • Reduces Body Fat
Citrulline can be found in watermelon, citrulline reduces accumulation of fat in our fat cells. Watermelon is also a natural diuretic which will help with flow of urine. 


  • Anti-inflammatory and Antioxidant Support

The phenolic compounds in watermelon reduce inflammation and neutralize free radicals. The more ripe the watermelon the more phenolic compounds it will contain, leading to better anti-inflammatory support.

  • Muscle and Nerve Support

High in potassium and has  great natural electrolytes.These regulate the action of nerves and muscles in our body. 

  • Alkaline-forming
As watermelons have a alkaline-forming effect on the body it can help reduce the risk of developing disease and illness caused by a high-acid diet. 

  • Improves Eye Health 

Watermelon is a wonderful source of beta-carotene, which is converted in the body to vitamin A. It helps produce the pigments in the retina of the eye and protects against age-related macular degeneration as well as prevents night blindness. Vitamin A also maintains healthy skin, teeth, skeletal and soft tissue, and mucus membranes.

  • Immune Support, Wound Healing & Prevents Cell Damage 

The vitamin C content in watermelon is very high. Vitamin C is essential in maintaining our immune system. It also assists in the healing of wounds and stimulating the deposition of new collagen.  


Nutritional Facts

Vitamins and Minerals:

vitamin A, thiamine, riboflavin, niacin, vitamin C, folate, vitamin B6, pantothenic acid, zinc, potassium, phosphorous, magnesium and iron.



- 1 cup watermelon -

Calories 48
Fat 0g
Carbohydrates 10g (1g dietary fibre)
Protein 1g
Nutrient RDAs 12mg calcium 1.2%
176mg potassium 6-8*
14mg vitamin C 23%

84 calories a wedge!

Richard Taylor Personal Training Club

Monday 28 October 2013

Running With Tunes


How do you feel about running without music? Is it hard?
Here at Richard Taylor Personal Training Club we have looked into if music really is a necessity.

Recent studies show that well over half of runners will not take one step without their headphones firmly in place. Then the other percentages of people like to take in their surrounding and use nature as motivation. 

Due to conflict between the two views, is motivation of music classed as ‘cheating’ many major competitions have banned the use of portable music devises from this. Previously in the twin cities marathon 144 people were disqualified.

I have looked into a debate between headphone lovers and haters, where I found some interesting points between the two.

FOR: 
The main response I got from the ‘Lovers’ was to distract you from the amount of effort you are putting in. Research shows that your perceptions can be lowered by 10% which can then reduce the thoughts of fatigue.

Music is known to be a mood-lifter giving the person running a positive mind frame leading to motivation. The music will also work as a distraction to relieve boredom for as long as possible making the runner enjoy what they are doing having an all round holistic experience.

The study shows that the best time to use music is on ‘easy’ run days when the activity level is low- moderate, but can also be used on higher intensity for working alongside the beat to match strides etc.

AGAINST:
The ‘Haters’ go more towards the performance side, leading with how music will mute the sound of your breathing and foot strike so you will not be able to hear your effort levels and take feedback from it.

A big worry to this particular individual is how it can make you unsafe in your environment, for example not hearing car or instructions; it reduces your awareness which will also increase your reaction time.

A lot of runners have now become dependent on music which may take away the natural enjoyment of running. In our media today it has become clear that we do not have a lot of calm and peace, and running can cut you off from a busy lifestyle but with music it will prevent you getting away in to a calm state,. Commonly people always are multitasking and running with music is another multitasking moment. 

So here are the views now what will you choose next? The decision is yours!


Richard Taylor Personal Training Club 

Thursday 24 October 2013

I LOST 3 STONE

This month I have decided to share a story about one of my clients. I believe this may be related to many others. Helen (age 40 plus) is no different to anyone else. She came to me with no direction, no focus and lacked confidence. She wore baggy clothes to cover her body and was totally unfit. To make matters worse she was stressed out and over weight. She lacked energy but always had the desire to do something, but did not know where to start.

I have very kindly asked Helen to write this story to express to you how she really feels.

“Since seeing Richard Taylor for Personal Training I have seen a significant weight loss, but more than that I have experienced a complete transformation to a positive mental attitude. I was shrinking into myself both mentally and physically, now I am starting to enjoy myself and I certainly don’t feel stressed or depressed these days – I have loads of energy”

“Richard’s Personal Training programme consists of going to the gym for a minimum of 3 times a week (more if I can) with each session lasting 1 hour”. Currently a typical session would be minimum 30 minutes cardio, I then follow with 30 minutes weight training,  and that has inspired me by seeing and feeling the results of workouts at Richard Taylor’s Personal Training Club.”

“Richard sets small periodic goals I believe that I get regular fulfilment by meeting my targets which motivates me to set new ones.  Occasionally Richard will set new, more challenging goals as he thinks of them.

“Has Personal Training changed my Life? Where can I begin? I can’t see myself as the same person that walked in to see Richard for my first session.  When I started, I had lost all my confidence and self esteem. I would love to be able to let people feel the difference that I feel today compared to 12 months ago. I’m fitter, healthier, and happier and I’ve lost weight. Fantastic!”




Richard Taylor Personal Training Club