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How to keep your brain healthy

By Gemma | September 03, 2017 | Fitness

The brain is an extremely complicated organ and it is constantly being studied due to the increase in diseases such as; Alzheimer’s, dementia and also due to the increase in: Autism, Asperger’s, ADHD, anxiety and depression etc. We discuss aspects of how we can support our brains in this post.

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Six-pack abs for the summer!

By Gemma | July 21, 2014 | Fitness

It is important that you get a good variety of training in weekly to bring out the six-pack that you have always wanted. Many people make the mistake of completing crunch after crunch and forget that this is such a small movement and doesn’t target the whole core.

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Will I get big if I do weight lifting?

By Gemma | July 02, 2014 | Fitness

The answer to this is no! Weight training is designed to use the force of gravity, in the form of weighted equipment, to resist against the force that muscles generate. There are various types of weight training and you can use a wide variety of equipment.

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Beat your Winter Blues!

By Gemma | September 07, 2015 | Fitness

It is really easy through winter to increase daily caloric intake and turn to warm comfort food to get us through the short cold days, however, then when we get to the spring we tend to regret this dietary choice as we have to work twice as hard to work it off. In this post we discuss some food choices you can make to help boost your mood and energy.

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How to eat clean

By Gemma | July 14, 2014 | Fitness

It seems more and more people are following diets to gain them their perfect body shape. I have seen many different diets throughout the years and they seem to come and go in fads depending on what the celebrities are doing. This way of eating may show some good results in the short term, but people never seem to be able to stick to them in the long-term as they just do not fit easily into our daily lifestyles.

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Half Marathon Training Plan

By Gemma | July 30, 2014 | Fitness

A half marathon is 13.1 miles or for those of you that prefer kilometres it’s 21.0975. It is one of the fastest growing running events as the distance is challenging, yet does not require as much training time as a full marathon demands. They are designed for all abilities and the main things to think about when deciding if this event is for you are: 1- Can you dedicate yourself to 3 runs/endurance sessions per week, 2- Can you currently run 2-3 miles at a time and 3 – have you got the determination and dedication to go running no matter what the weather is doing?

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Running injury

By Gemma | July 31, 2014 | Fitness

Running always seems like a great plan at the beginning, but it seems 3 weeks down the line people can feel twinges in their knees, hip flexors, hamstrings, calves etc. This can be caused by numerous of reasons and tends to differ from person to person depending on body type, posture and alignment, running technique, alongside many others. There are some ways however that you can prevent injury.

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Stress and Weight around the middle

By Gemma | August 05, 2014 | Fitness

When trying to lose weight there are many factors that we need to take into consideration. Firstly we have to look at eating a clean diet, which is discussed in my blog post, it’s about eating clean. Secondly you need to train smart which is discussed in my train smarter not harder blog. Finally you need to address your stress levels. I have worked with many clients who have addressed their diet and training and still find it hard to shift fat from their middle. When I ask them about their lifestyle it soon becomes apparent that they are under a tremendous amount of stress and I am about to tell you how this can affect your levels of fat.

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Bingo wings

By Gemma | August 18, 2014 | Fitness

Many people get fixated on their ‘bingo wings’ and often find it quite hard to slim them down and tone them up. In the space between your skin and your muscle tissue lays a layer of fat. There are various reasons for this including: insulation and energy storage. A pioneer in the Fitness industry Charles Poliquin devised the bioSignature programme, which looks at body fat deposit areas and helps reduce them through fixing hormonal imbalances. When focusing on the triceps he found that low testosterone levels could cause excess fat storage on this area.

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Tricep exercises

By Gemma | August 18, 2014 | Fitness

Firstly we have to look at the tricep muscle and understand what we are working with before we delve into training it. It is found on the back of the arm and works on an opposite motion to the biceps. It’s primary function is extension which basically means it straightens our arm, but it can also work as a stabiliser muscles in smaller movements such as writing. Whilst most people tend to focus solely on their bicep muscles it may intrigue you to find out that actually the tricep is a larger muscle than the bicep and consists of three heads.

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Stretches for energy

By Gemma | August 29, 2014 | Fitness

It is interesting that the art of yoga and stretching has been around for thousands of years yet we are becoming a nation that has little range of movement. Alongside this if your muscles are tight and stiff you may be restricting the nutrients you need to give the muscle its full energy supply.

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DOMS

By Gemma | September 14, 2014 | Fitness

You have probably heard of the word DOMS spoken around the gym and to some of you, you may know about the term quite well. But it seems to me that whilst many people may have heard of the term they don’t actually know why it happens and what it truly means.

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How can I move better

By Gemma | October 08, 2014 | Fitness

Movement is the actions or activities of the body. Functional movement is a term that is thrown around a gym environment quite frequently but whilst someone may think they are doing functional movement do they actually know why and how it is functional? The answer may be yes, which is great, however I will now tell you some pointers that may put a spanner in the works. When we think about functional movement and the way we are currently moving we need to ask ourselves a few questions. If we are not moving as well as we want to or need to, what we are currently doing is not working. What do we need to change in order to get ourselves moving well? We will probably have to get rid of certain exercises and regress others, we shouldn’t add into what we are currently doing as it is clearly not working, (1).

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magnesium

By Gemma | October 13, 2014 | Fitness

Magnesium is an alkaline earth metal and is the eleventh most abundant element within the human body. It is essential to our living cells playing a role in energy production, nerve impulses, and is needed by around 300 hundred enzyme systems which support many actions of the body.

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I'm going to get fit he said!

By Gemma | January 12, 2015 | Fitness

When speaking to people about their new years resolution or goals, there is one thing that always crops up when I ask, what do you want to achieve? Generally the answer I always get is I want to you know….be fit! But what does this mean? Physical fitness is defined as a general state of wellness and the ability to be able to perform aspects of sports or occupations. It can be achieved through exercise, nutrition and rest. So when I ask a person what is optimal fitness to them, I really want them to turn round to me and say I want to be able to function and perform optimally in both work and leisure activities, to be healthy and resist diseases. If this sounds like something you want to achieve then the rest of this post is for you!

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5 easy ways to begin your weight loss journey

By Gemma | May 13, 2015 | Fitness

Within this post I discuss 10 easy ways to begin your weight loss journey. It's all about making small dietary and habitual changes that in turn will bring you great results. My weight loss recommendations are easy to adapt to and don't cause you extra stress.

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High intensity training benefits

By Gemma | June 09, 2015 | Fitness

HIIT uses a cross between the aerobic and anaerobic energy systems. This means some exercises are completed under the influence of oxygen and others use metabolic processes such as: anaerobic glycolysis (glucose as fuel) ATP (adenosine triphosphate) and Creatine phosphate. This in turn creates lactate acid. The idea of the workouts is to keep your heart rate up for extended periods of time, and then allow for a short rest period. The high-intensity periods should be performed at 90% of your maximum effort

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Blood-sugar imbalance

By Gemma | June 15, 2015 | Fitness

There is a common theme that I come across regularly with my clients. They find it really difficult to keep their energy levels consistent throughout the day and in turn lose weight. When we delve into their food diaries and lifestyles, it becomes apparent that actually they may be suffering from a blood-sugar imbalance. It is really important to identify this as you can gain greater results by manipulating blood sugar in a positive way.

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How should I be looking at movement?

By Gemma | June 15, 2015 | Fitness

When we go to the gym, or perform exercise, we tend to do the same routine we have done for a while or at least exercises that are known to us. These exercises become a staple to our gym encyclopedia and rarely do we really take time to think about what we are actually doing and how this is going to help us. Usually we do it because we feel it must be the right thing! Movement can be defined as; how the body creates positions within a given space.

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Preparation for a 10k race

By Gemma | June 30, 2015 | Fitness

Race preparation really begins when you decide to sign up for an event. You design your training schedule and you work through your runs methodically making sure that you know your mileage is on track for race day. Although this is great and yes having miles under your belt is a necessity, you need to make sure that your; lifestyle, food, drink, stretch routine also leave you in the ideal position for your race.

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