Has I write this I've just got in from the blizzards and can't believe we are in the middle of spring already, and I can't believe what I've just read either, about the latest celebrity diet craze called the cookie diet! Vitamin pills inside a biscuit, wow are they serious? Millionaire celebrities following stupid eating guidelines again, you'd think they would invest in a reputable coach that could help them with their goals.   I feel sorry for the sheep (the vulnerable public) that follow their leader without the knowledge to know any better.

Meal planning goes a long way when it comes to achieving your ideal shape.   It's probably the hardest obstacle to overcome with exercise enthusiasts and dieters, but all it takes is a few minutes to write down what you need before you go food shopping.   If you own it you'll eat it! So don't buy rubbish! I make it easy for my clients by giving them a shopping list of recommended foods so they can tick off what they buy, it also gives them a glance of what they are buying in terms of carbohydrates, fats and proteins.   If you can't pronounce what it says on the packet don't shove it in your mouth.   No matter what the marketing says about the product, if it's processed and laden with additives and preservatives its no good for you or your waistline.             

I know many of you out there find it hard to do regular exercise especially after a day at work or looking after the kids, it feels like mission impossible and all you feel like doing is sitting down in front of the telly every evening.   It's difficult to break the habit of watching your favourite TV programmes every weeknight.   So how can you get in shape without missing your favourite TV programmes and leaving the house?   Watch this space, I will let you in on a secret in the coming months that will melt your body fat off you in no time. No gimmicks guaranteed.   

I have a great training package designed especially for sports people, I will be writing an article about 'training for your sport' very soon.   The 12 sessions are broken down into nutrition, flexibility, core and stabilising exercises, strength and power.   All the correct steps complement each other and the principles are universal for any sport or goal.       

One of my articles this month is called 'the gym of the future' and compares the difference of training in a commercial gym and training in a gym like mine - Pro Active Studio.   Commercial gyms are on the decline and people are looking for different ways to keep fit and are fed up with getting nowhere.   I discuss the many benefits of training in a private gym and how it can save time and money too.   I truly believe this is the future for gyms and one-on-one training is a necessity for just about anyone.   I think having regular training appointments with a personal trainer in a private gym will be commonplace one day.   More and more people are body aware today compared to the past, you only have to look at how big the cosmetic surgery industry is in this country to get an idea.   Twenty or even ten years ago most people would have thought having cosmetic surgery was exclusive only to Hollywood residents.   Every celebrity is obsessed with looking good and this rubs off onto the general public through the power of the media.   Although cosmetic surgery is a short-term answer and the current trend, working out and leading a healthy lifestyle will one-day win over this superficial solution.   The majority will realise the only way to look good is to be healthy from within by the many benefits nutrition and exercise can offer long-term.   With help from the media we are dangerously close to becoming a nation full of materialistic obsessed sloth's that want it all but not willing to do anything for it.   May sound harsh but its true, I say move and eat the way our bodies were designed for, then I can bet you there would be a lot less problems in the world.   Make the best of what you have by concentrating on how to improve the natural way, and then apply the new knowledge into your lifestyle to improve the body you were given by Mother Nature.                              

Thanks for reading

Anthony

I wonder how many people out there is still thinking about their New Years resolutions to eat healthier or to begin exercising?   It's not too late to start, from the time of writing this 90 days have already past this year, how many productive days have you had out of those 90?   How many days have you had where you ate no processed foods and trained hard?   If the answer is zero or single figures then you need to pull your socks up and kick yourself up the backside to help you along, there are still over 270 days left to turn things around towards a better you.   Just think you could be in the best shape of your life at the end of this year, wouldn't you rather be in that position than making the same old tiresome resolutions year after year?

My Pro Active Health, Body & Mind course that includes nutrition and exercise guidelines plus exercises to improve posture and ways to reduce stress from your life is ideal for corporate clients.   If you are reading this and own a business and would like more productivity out of your work force with healthier employees taking less sick days off then please get in touch for a run down of what this brilliant package can offer you and your business.

I'm currently putting together a package for the sports person.   This will help the sports person to reach their peak in their chosen sport and help stay injury free.   Golf to name just one sport for example has a lot of strain on the body and imbalances often occur that influence posture and may lead to injury and have an effect on play.   Stretching, stability exercises, related strength exercises and power exercises are all covered in this package that will improve play; I will also explain how to warm up properly too.   Look out for the Sports Specific Training Package article coming soon.        

Do you drink mineral water or tap water?   What's the difference?   In simple terms tap water is chemically cleaned and contains bacteria killing agents that also kill the good bacteria in your gut.   Mineral water is naturally cleaned and contains no added chemicals, just essential minerals needed by the body.    

Many people out there (especially women) train till they drop and yet can't seem to shift that paunch belly, no matter how many sit-ups are preformed that stomach distension is still visible through clothes.   Food allergies and intolerance commonly cause inflammation in the gut and needs to be addressed before a flat tummy is achieved; also the abdominal muscles and the important stabiliser muscles are less likely to respond to exercise when this is the case.   Nutrition and Lifestyle coaching can help with problems like this; if you haven't tried this approach yet please get in touch for more details.          

I always get asked which is the best AB exercise and I always reply nutrition; know your food groups and the quality and the ratios for each meal.   Perform your squats and dead lifts as these two exercises work the abs really hard.   To train the abdominal muscles directly I recommend a leg raise type movement and also side bends for the oblique muscles, the least important out of this list is the good old fashioned abdominal crunch, most people put crunches first yet it is impossible to spot target body fat with an exercise, the full picture needs to be taken into account in order to get the best results from any single exercise.

Thanks for reading

Anthony        

I spend quite a lot of time researching nutrition; I'm going to write some articles in the near future about foods to eliminate for optimum health and the quality of everyday foods.   It's a complex and vast subject with many variables and misconceptions but in the meantime, to look your best in time for the summer eliminate all C.R.A.P foods from your diet:

C affeine

R efined carbohydrates

A lcohol

P asteurised milk

Also avoid these white devils:

Sugar

Table salt

White flour

A quick word about wheat and gluten intolerance, whenever a client of mine wants to look their best I always advise on eliminating wheat and gluten from their diets.   Wheat and gluten containing foods always seem to be over consumed by people wanting to lose weight.   Gluten is very hard to digest and intolerance to this can cause gut inflammation as well as other allergy troubles.

Always check the label for gluten free products.   If you are worried about getting enough fiber if you cut out gluten don't worry because fiber can be found in plant foods - vegetables and fruits.

I recently read in a national newspaper that a person of normal weight costs the NHS more money over the course of a lifetime than smokers and the overweight because the healthy tend to live longer and may need long term care for illnesses of old age.   I wonder who paid for this research?   Morons? -What a waste of paper that article was printed on, next we'll have all the healthy people being penalised by the government for staying fit and eating healthily because we may live longer and cost the government more money.   The government definitely makes more money out of the unhealthy and the ill more than they do with the healthy population especially with extortionate taxes on alcohol and cigarettes, and I wonder how much the pharmaceutical companies pay in taxes each year out of their billions in profits?         

It seems all common sense has been lost in this day and age.   Almost daily there will be a health related story in the press emphasising on a snippet of information and failing to elaborate on the big picture.   It's the norm for journalists to peg a problem on a single issue and dress it up in a headline to capture the reader without giving any variables to the statement.   This causes a hell of a lot of misconceptions for the average man in the street.   My advice is to be very careful where and who you get your health and fitness information from.

Are you the kind of person that unknowingly performs repetitions too quickly on every set of every exercise you do?   The benefit of training at a slower tempo especially for the beginner is an essential teaching tool for a muscle to mind connection.   In other words it allows you to perform the correct technique whilst feeling the prime movers working in every exercise you do.   Not only is this a safer way and reduces the risk of injury but it also trains the body part more effectively bringing quicker results.   When repetitions are performed too quickly for the inexperienced trainer it normally means the resistance is too great causing other muscles to the ones that you are supposed to be working to assist with the movement, therefore decreasing the intensity of the muscles that are supposed to be doing the work.   In my opinion only experienced trainers should attempt quick movements with resistance once they have mastered the proper technique and have strong stabilising muscles to protect the back from injury.   Quick movements would be beneficial in a workout to improve power and speed in sports specific training programmes such as wrestling, rugby, boxing and power lifting to name just a few.

Stay fit and strong and eat healthy!

Thanks for reading

Anthony           

•  40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.

•  45 minutes: Your body ups your dopamine production stimulating the pleasure centres of your brain. This is physically the same way heroin works, by the way.

•  >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

•  >60 Minutes: The caffeine's diuretic properties come into play. (It makes you have to pee.) It is now assured that you'll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

•  >60 minutes: As the rave inside of you dies down you'll start to have a sugar crash. You may become irritable and/or sluggish. You've also now, literally, urinated away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

I hope this encourages people to stick to water.   I get a lot of questions about cordial drinks and whether they are allowed in your recommended daily water intake.   Cordials contain sugar or sugar substitutes such as Aspartame that can cause you to feel bloated and discourage real food consumption.   Other symptoms can include everything from menstrual changes, weight gain, headaches, severe depression, insomnia and anxiety attacks.   Flavoured mineral water always crops up in conversations too, whenever we drink water with additives, flavourings and sweeteners (this includes cordials) our overworked liver must spend time and energy to filter and remove the additives, only then can we use the water the drink is contained in.   Carbonated water isn't any better either; phosphorus levels added through the carbonation process strips the body of calcium.  

If you are reading this and not already engaged in regular exercise or following a healthy eating programme but ready to make a change, you may want to consider the Pro Active Health, Body & Mind or the Body Transformation package.   Visit my website for more information.    

Thanks for reading

Anthony

Happy New Year! 'Tis the season for fad diets, beware of the latest celebrity offering this month if you want to look your best and enjoy long term good health.   Eliminating food groups or just eating the latest so-called super food and barely anything else spells misery for millions every year, nothing can replace a balanced diet with sufficient daily calories to achieve health and weight management goals.   Letting yourself indulge at Christmas is nothing to get hung up about, don't forget its what you eat between New Years day and Christmas that matters.      

I get a lot of enquiries from people who have never used the services of a personal trainer and question how the arrangement works.   There are different paths to tread depending on requirements and budget.   Commonly at least two training sessions a week is preferred for clients to commit to, I would say three months is needed to begin to reap the benefits.   I tell clients you get out what you put in and get them to compare their training and nutrition to studying for an exam.   The more homework that is done in terms of eating smarter and following my advice the greater the chance of achieving an A+ grade.   I tell them even living by the 80/20 rule (80% of the time doing everything right and 20% anything goes) that they will still achieve a B or a C grade.   Eating processed rubbish and skipping training sessions will result in a fail.   Making everyone beware of this analogy puts the full picture into perspective.

My Pro Active Health, Body & Mind course is coming together and will be ready for February.   This three-part course covers a vast range of nutrition advice needed to reach ideal body weight and manage it once it is achieved.   Easy recipes to make life simple and keep you on track are also included.   The course teaches you how to stretch for increased flexibility and improving postural issues, a series of back exercises will be taught that improves posture and helps prevent lower back pain, they are also excellent as a treatment to bad backs and poor posture.   All the different kinds of stress that can be detrimental to health are covered as well as learning energising exercises that help increase vitality and lower stress levels in the body.   All this is related to reducing body fat levels and building good health.    There is loads of information in this course and it will give you the perfect platform for beginning any given goal no matter who you are or what your background is.

You will come out of it with knowledge of knowing how to eat correctly and what type of exercise you should be doing that works for your body.   Above all you will have more energy and have lower stress levels then ever before.  

Maybe one day this course will be a prerequisite for all new clients who want to train with me.   It can be linked to the analogy above about getting out what you put in, that way results would be a lot quicker.  

A good book I've been reading recently called 'The Diet Cure' by Julia Ross is a very good read.   Its one of the best nutrition books I have ever read and I've read a lot.   It shatters the myths to reveal the real causes of overeating and weight gain based on ten years of proven clinical results.   There's too much covered in the book to go into here but all I can say is that it makes sense and would be a worthwhile read for anyone who is set in their ways with dieting or any other nutritional concern such as allergic reactions, hormonal havoc, food addictions to name but just a few.   Change your brain to change your life!

Don't forget to check out my new articles this month, I've written about how  stress can increase your waistline and there is the second part of the big workout in 15 minutes series.   Thanks for reading.

Anthony                   

November saw the launch of my strength & endurance competition I've organised at Pro Active Studio; the winner gets a newly designed Pro Active - "transform everything"
t-shirt and other goodies.   Here is how it works, there is a male and female class with ten different exercises, and I've chosen exercises that most people will be able to perform regardless of fitness levels or experience.   A point is given for every kg used for the exercise and a point for each completed rep and a point for every second the set takes.   The total score is compiled for each of the ten exercises and added together for an overall score and the person with the highest score wins.   It's causing some friendly competition among clients as well as giving a goal leading up towards Christmas.

I began to implement High Intensity Training into my own training routine at the beginning of October; I've not done it regularly for some time now and forgotten how many improvements can be achieved in such a short period of time with only one set per exercise.   I've written an article "High Intensity Power Rack Training" about how I incorporate it into my weekly plan.   I'm currently getting some awesome results training clients with this approach.   Having the advantage of my own private gym I can train clients and myself the way it should be done without having to wait for the use of equipment.   I'm seeing some positive changes using AST supplements for my post workout drink, I've been guilty of using the wrong kind of protein or an inferior one for my post workout drink in the past, it really does make a difference what the quality of the protein is in this precious window.          

My nutrition and lifestyle information board is up on the wall in my gym now displaying some fantastic information with easy to understand advice about different health categories.   It's great for consultations and is very effective for learning through the use of diagrams.   The information about nutrition and lifestyle considerations and how to apply them towards achieving personal goals can be overwhelming, especially for new clients who's belief may be that exercise alone will accomplish their goal.   This method of visual information is a quicker and more appealing way to learn.    

Speaking of Christmas, party season is upon us and that can only mean one thing, alcohol, Yippee!    If you are planning of making Amy Winehouse look as sober as a judge this Christmas then following this tip about alcohol consumption will work wonders for you.   Always eat fat and protein with alcohol to slow down the absorption and to balance the ratio of carbohydrates to proteins and fats, this will result in better blood sugar management, for example cheese, nuts and meat.

As one year is closing and another one is just about to begin, what a great opportunity to plan goals and be ready and prepared to take the first steps to achieve what you have always wanted at the first light of the New Year.   I will get a chance to catch up on my reading over the next month or so, I have a pile of books waiting to be read, I may recommend some of them next time.   Thanks for reading.

Merry Christmas!

Anthony

I am now associated with Ian Duckett one of the top trainers in the country who is based in Leeds and founder of bodyindesign. Featuring on the BBC One programme "inside out", in November bodyindesign is an international personal training business that encompasses the vast knowledge & success of Ian Duckett.   Pro Active Studio will now be part of bodyindesign.co.uk, which only accredits the best personal trainers who use cutting edge systems to bring results.   Closely following Ian's published works for over ten years and watching bodyindesign growing into one of the most successful personal training companies in the U.K I am proud to be the first personal trainer in the country to be accredited with the trainers affiliation programme.   My business has gone from strength to strength ever since.

November sees the launch of my attention to detail "Body Transformation" training package.   A 12-week programme for men and women that will go beyond the scope of regular personal training sessions, it is different to what other trainers can offer in the region.   I will be working closer with the client to bring about changes in the quickest possible time.   This involves one-on-one exercise sessions in a luxury private gym in complete privacy with the sole use of a personal trainer.  

Body transformation training will appeal to the client who wants to change the most.   I plan everything over the 12-week timetable; all that is required from the client is attendance to the training sessions and commitment to the nutrition programme.     

Every detail is taken into account, body composition testing, and nutrition & lifestyle questionnaires along with before and after photos if preferred.   Once all the information about current health, fitness, nutrition & lifestyle is compiled, a blueprint can then be drafted to give priority objectives for the upcoming weeks.   All the eating guidelines will be included as well as all the food supplements and post workout drinks needed.  

I'll be going one-step further inline with the most elite trainers in the industry and offering a supermarket visit to advise on food choices along with home visit's to consult in food groups and recipes along with cooking options, this will precede the 12-week exercise schedule.  

The three times a week exercise sessions will be intense but enjoyable and will be within the individual's capabilities.  

A review every four weeks will keep motivation high with a mindset talk.   The exercise programme and lifestyle considerations will be revised to ensure progression is moving towards success.   The monthly review will also record body composition and modify the diet accordingly where new recipes will be given.

This is a package to transform everything related to health & fitness and the way you would like to look.   The individual requires dedication, but the positive side is that constant support by the trainer is available throughout the course.   For more information please call Anthony at Pro Active Studio or drop me an email.

I am currently putting together a work manual for a new training course I will be running at Pro Active Studio in the near future called Proactive Health, Body & Mind at Work .   It will focus on how to be more productive, healthy and stress free at work by covering different modules including posture, what to eat at work, exercises to reduce stress levels, corrective stretching, back care exercises - to name just a few.   It will run over several appointments and cover a huge amount of information.   Up to four people will be able to do it at the same time.     

I'm now associated with AST one of the biggest food supplement companies in the world, a selection of meal replacement and protein drinks are available to buy at Pro Active Studio.   Read my article "The Right Fuel" for more of an understanding of how food supplements can enhance any given goal and the conveniences behind them.     

Thanks for reading and always be the best you can be!

Anthony