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What is diet-induced thermogenesis? And how will it make me lose weight?

By Gemma | May 21, 2015 | Nutirition

When we talk about weight-loss we all jump onto the latest diet craze because ‘it has to work, everyone is doing it’. However, we really need to understand the true mechanisms behind how our body turns the food we eat into energy. This way instead of doing a diet that won’t give us the results we desire, we can eat productively without putting ourselves under pressure.

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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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Food for thought

By Gemma | July 13, 2015 | Nutirition

We discuss nutrition all the time and we think we know why we are making it a massive part of our day to day chit chat. However, do we really know and understand why nutrition is becoming such a big topic? We are basically what we eat.

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Why am I sleepy at 3pm?

By Gemma | July 30, 2015 | Nutirition

It's 3pm in the afternoon and all of a sudden your energy has crashed. The chocolate and coffee machine seem much more appealing and even if you do take the temptation it doesn't seem to have that much of a positive effect on you!! Does this sound familiar?

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Why exercise makes us feel good

By Gemma | September 30, 2015 | Fitness

Studies have demonstrated that exercise can indeed make us feel good about ourselves. In this post we will delve a little bit into the research into why this is so. I will also share how exercise makes me feel and why it is so important in my life.

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Fig Salad Recipe

By Gemma | October 05, 2015 | Recipes

Here is the recipe for a delicious fig and halloumi salad. It is packed full of healthy nutrients and even got the thumbs up from my boyfriend, who isn't a massive salad fan!!

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Sugar the truth

By Gemma | October 12, 2015 | Fitness

In this blog we talk about sugar and the impact it can have on our bodies. We also discuss how you can start to ditch it forever.

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Weight-loss series Part 1

By Gemma | October 05, 2015 | Fitness

In this post we discuss why diets go wrong and how you can start on a positive road to your weight-loss journey.

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What relationships do you have with food

By Gemma | October 19, 2015 | Fitness

In this post I give you an insight into how relationships with food play a big part in weight-loss and why so many diets fail because they do not address this. This may be the answer you are looking for!

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How can I improve my running speed?

By Gemma | November 18, 2015 | Fitness

With marathon training about to kick off, runners usually are either aiming just to complete the race, however, most have a time they want to achieve. If you are striving to achieve a time and get quicker, you can’t just plan to do all your training runs at the same speed and then hope for the best. This is because in order for the body to improve it has to adjust to some physiological stressor. In this post we explain the best proven ways to do this.

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How exercise affects our immune system, the pros and cons!

By Gemma | November 23, 2015 | Fitness

There is a fine balance between keeping the immune system happy or placing it under stress. Exercise has shown to do both and how it affects it comes down to intensity and duration. In this post we will discuss how exercise can benefit or have a negative impact on the immune system. We have also put a link to our nutrition post on how to support the immune system through the foods we eat, so enjoy.

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Foods to Support your Immune System

By Gemma | November 23, 2015 | Nutirition

It is really important to make sure that your body has the right nutrients to help it fight against bacteria and viruses. In this post we discuss a couple of the best nutrients you want to bee getting from your diet to support your immune system, to help you fight colds, flu etc.

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How can foods negatively affect my immune system

By Gemma | January 11, 2016 | Nutirition

It is becoming apparent that inflammation contributes to many of the chronic diseases our Nation is faced with (1). Our immune system makes up a clever unit and is involved in keeping inflammatory processes in the body under a tight regiment making it critical to survival. The problem is, the inflammatory process is like a sword with two very sharp edges! (2). When working efficiently, it creates balance, however, it can become dysfunctional, resulting in a wide range of systemic imbalances, which become destructive to us (2). The well-known outcome of this process includes: rheumatoid arthritis, inflammatory bowel disease (IBD), eczema and other infections.

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Benefits of Sauerkraut on our Digestive System

By Gemma | June 22, 2016 | Fitness

Sauerkraut is finely cut cabbage that has been fermented by various lactic acid bacteria. It has been around for hundreds of years, with even Roman writers were mentioning preserving cabbage. It has been widely used therapeutically for restoring our gut flora as it is thought it helps to promote the growth of lactobacillus acidophilus. To find out more read on plus get a recipe.

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Exercise and Inflammatory Bowel Disease

By Gemma | February 17, 2016 | Fitness

In this post I discuss how exercise can benefit symptoms of Irritable Bowel Disease. I work through the current literature and also discuss where your limitations may be.

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8 weeks until Brighton Marathon - my dilemma

By Gemma | February 24, 2016 | Fitness

This is a blog 8 weeks out from Brighton Marathon 2016. It has become a real struggle and I have had to turn to my friend Kev for inspiration and motivation. Even Personal Trainers need help sometimes!

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Marathon Training Brighton half and 15 miler 2016

By Gemma | March 07, 2016 | Fitness

In this post I discuss how I managed to achieve my Half Marathon PB. But also how the following week my 15 mile run felt rubbish. I discuss how I dealt with this and what I learnt from this experience.

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