Have a look at this interview with Paul McCambridge of Perfect Balance Personal Training.

You will learn about losing fat, why certain products could be potentially cancerous, how to eat to be healthy and great info and references on cholesterol on what we need it!

I have seen recently a few blogs on how to pick a personal trainer (which I will write my own version tomorrow)  and thought it may interest some of you of how to be the perfect personal training client.

I have trained well hundreds of people in the art of fitness training, and have had some brilliant experiences with them.  I’ve had times when I am ecstatic with their results and progress and other times down in the dumps from people not committing themselves.   Ive had clients achieve amazing lifestyle changes including getting  into the marines, losing 15% body fat, running marathons, beating personal bests and complete transformations.

So what makes the perfect client?  Well quite a number of things but here is my list of what I have experienced from the people that succeed with personal training guidance.

1. An eagerness to achieve.  Clients that come to me that are eager to get into some action and are ready to commit themselves always succeed.  Why?  Because that’s half the battle, you have to get psyched up to train, its not a half effort lifestyle change, it should be all in, this is the day that you decide to change for the better.
2. A great listener.  Clients that take in information and use it to benefit them get results. The trainer should obviously have experience and have tried what they are suggesting.
3. Don’t mind speaking their mind.  As a trainer, I want to know exactly how the weight feels, the intensity, tight spots, if it’s too easy, to hard, whatever you are experiencing I want to know about it.
4. They must enjoy exercise, not just the movements, but the intensity, the feel of hitting a new higher Heart rate, or level of fatigue.  And then realising that they have pushed themselves to the next level.
5. Understand the need for rest.  This is sometimes a forgotten component to fitness and people seem to think that more is better and hours on end training will help you improve your body composition, while this in some minor cases could be true, most of the time people will just be in a catabolic state and not be able to synthesise proteins and keep lean. Clients must have one or preferably two days off intense exercise.  If they need to move then go for a walk and breathe in some fresh air with some greenery around.
6. Adhere to the program that a personal trainer gives them.  Each client should have a program for them to complete without the trainer ( if not ask your trainer) this should be used to the frequency that has been declared by the PT and make sure that they ask the client if there are any problems.

Well there you have it, a few tips on being a great client.

Best,

Warwick

You may of tried one of our bootcamps or been to another one locally and found that they are hard work!  Yes indeed they are, but it’s not the only thing that you are getting from one of these workouts.  You will achieve many things, one of which will be fat loss mainly because of the multidirectional exercises that you will be doing to increase your heart rate and the variability of heart rate training that will test the energy systems differently.  Energy systems you say?  Yes our body’s have different ways of producing energy, the two basic terms are aerobic and anaerobic.  In the bootcamp session we train you to bounce between these systems to achieve he highest calorific burn but also an effect called Excess Post- exercise Oxygen Consumption (EPOC).  The science suggest if you work hard enough above the rate of anaerobic threshold you will burn fat up to 38 hours after( Schuenke MD, Mikat RP, McBride JM (March 2002), people nickname it the after burn.  During exercise at high intensities you will train the lactic acid to become more easily reproduced into glycogen in the liver so it can return back into the muscles to be used again.  EPOC happens because of the adaptations needed to return the body back to normal state after intense exercise, these are hormonal, synthesizing proteins, cellular repair and anabolism(building tissues).  So yes we do work you hard but it’s for a reason! To get you results.

In bootcamp style sessions we train your bodies to achieve a wide variety of bio-motor abilities.  We focus on multi directional movements so your fascia (Intra-muscular connective tissue) is trained via different angles so it can respond efficiently so you can move with the biggest range of movement possible.  These movements can help you in sport and in general life situations.  This in turn will improve your flexibility as the dynamic movements will test the stretch reflex and send signals to the central nervous system to allow the body to move deeper through movement as they get engrained after increased repetitions.

That’s not all; you get out of bootcamp sessions, you will gain friends, its been proven that according to the research, published in the latest issue of Archives of Internal Medicine journal, the people with a partner in the high support group lost the most weight at all the measurement periods. In addition, the people who had partners that shed at least 5 per cent of their body weight experienced a greater weight loss than those whose partner shifted less that 5 per cent.  So training with friends and or family really can help, in fact we have such a good vibe at our bootcamps that people call and text each other to find out how they are doing!

Get the bug, start coming to our sessions, get in contact for further info!

Warwick

07903 036 833

info@reinvntlifestyle.co.uk

When I changed from being employed to running my own company, I was trying to reinvent my lifestyle as most of my work had previously included huge bouts of driving long distances, resulting in laziness, poor posture, achy muscles, muscular imbalance, lower aerobic threshold, increased resting heart rate and probably a little extra fat.

In the past two years of getting back into personal training and getting to my fittest point, I still hadn’t put in a long walk, but it was time last week to go, so on the muddy shoes went, and got my 2 year old ready with my fiancee and off we went into the wilderness of the woods.  The clean air hit me straight away and a great feeling of freedom surrounded my consciousness.

So the first reason that I walk is to enjoy family time, it’s a superb way of interacting with loved ones as there are no distractions, especially if you go into the woods, local park or green area.  It’s all too easy to get caught up in daily life in the house or local town; get yourself out into nature!

The second reason is that walking is a great way of achieving a fat burning heart rate zone, usually of around 65% max heart rate. If you go for an hour walk then yo could use around 200-300 calories.  This shouldn’t be the only concept of your fat loss training regime but certainly part of it.

Thirdly, having a good walk is great for your postural muscles, starting with the foot.  You should try to land you heel first, then the outside of your foot and push off from your big toe.  It’s best if you are able to move your feet though! So try to have flexible soles so your feet can bend as needed.

While walking it may be of benefit to do some deep breathing to encourage the diaphragm to flatten and contract so your lungs can have maximum inflation.  You’ll be amazed of how much air you can get in when you let the belly push out as your Diaphragm drops down.  The flush of good oxygen into the blood will refresh your muscles with new nutrients and encourage lymphatic flow.  Deep breathing should be part of ALL stress reduction programs but also be included in daily routines too.

Start this week with a good trudge in the fields, woods, park of even local town or city.  Take a phone, but don’t look at it!  Just enjoy a simple walk. It’s good for you.

On Sunday July 24th 2011, we are supporting a charity called Muscle Help Foundation.  Become a Muscle Warrior for the day and help thousands of people with Muscle Dystrophy throughout the UK.

Myself and our trainers will be providing post stretching for as many runners as we can and also our Sports Masseurs will be giving free massages for those tired legs.

You can Run a 5 or 10 k, there is a 1k Wheelchair circuit and a 1k Fancy dress toddle.  Superhero is the theme for the toddle! How cute.

Please register by clicking the link below

Check out the E-flyer – Click the link below

Haileybury_Muscle_Warriors_24_July_2011_WEB

According to Dr. Robert Sallis, co-director of sports medicine at Fontana Medical Center in California: “Exercise can be used like a vaccine to prevent disease and a medication to treat disease. If there were a drug with the same benefits as exercise, it would instantly be the standard of care.”

The two most important things you need to know about exercise:

EXERCISE DECREASES PAIN  (I’m a chiropractor so most people come to me in pain).

EXERCISE KEEPS YOU YOUNG

If you happen to be over 40 it’s especially important to either start or step up your exercise program. This is the time of life when your physical strength, stamina, balance and flexibility start to decline.

A growing body of research is showing that regular exercise can boost your body’s immune system to fight off cancer, viruses and bacteria.

Regular exercise has also been shown to combat the ongoing damage done to cells, tissues and organs that underlies many chronic conditions.

Studies have found exercise can lower blood pressure, reduce bad cholesterol, and cut the incidence of Type 2 diabetes.

Medical experts say inactivity poses as great a health risk as smoking by contributing to heart disease, diabetes, hypertension, cancer, depression, arthritis and osteoporosis

Exercise decreases Alzheimer’s by 70%, skin cancer by 60%,

Walking lots reduces deaths by 25-30% – better than any drug

Are you getting the picture?

It is also absolutely vital to realise that if your spine is locked up you can’t get the full benefits of exercise.

If you have not exercised much then start of gentle, I’ll cover how much exercise you need to do in another article, but for spinal health you should have a look at my videos online:

www.drchrispickard.blogspot.com/2010/06/spinal-hygiene-exercises-for-natural.html

Start at the beginning and work your way through, if any hurt then stop and ask for advice.

Keep moving

Be Well

“Dr Chris”
(I’m a chiropractor, not a medical doctor, but my friends and patients labelled me ‘Dr Chris’ a few years ago and I have to point this out to you for legal reasons!)
www.drchrisonfacebook.com
www.thepainreliefcentres.co.uk

p.s. Our mission is to allow the people of our community to have the longest healthy life spans in Britain and to inspire vitality in everyone we meet.  So encourage your family and friends to exercise by sharing this message.

Is it a fad or the real deal to aid in strength, endurance, muscle gain, and fat loss?

Kettle bell training has been around for years, it has always been lurking in the background in most strength based gymnasiums. So why now has this become a craze? Well now researchers have found that exercising using these iron balls can increase your fitness levels and burn calories like wildfire. John Porcari Ph.D and Chad Schnettler Enlisted by the American council of exercise said “We estimated oxygen consumption and how many calories they were burning aerobically, and it was 13.6 calories per minute. But we also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute,” explains Porcari. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross-country skiing up hill at a fast pace.”

So what is the kettle bell? It basically is a round ball of Iron with a handle, sounds very rudimentary indeed, but its how this amazingly simple piece of kit can be used that makes the difference between this and other training principles. The fact that the handle is offset from the centre of mass of the object makes it easier to swing and keep fluidity when training. The use of the kettle bell can be adapted to many needs and because of its properties it can assist with shoulder strength, flexibility, and dynamic strength for sport.

How can this help you in your life? Well considering most of people’s daily routine is based around sitting, then using your posterior chain (Backside, back of thigh and back muscles) is extremely important to maintain or increase the functioning of your body. The beauty of training with techniques such as swings, dead lifts, rows is that you can start to utilise more muscles into a shorter amount of time compared with traditional techniques, giving you extra time in your life to enjoy. I promise you, if you start using kettle bells as part or your entire training regime you will see results.

If you are in the Hertfordshire area and looking to train with a personal trainer then the kettle bell training systems can be put in place to assist you achieving your goals.

Email me for more info

warwick@reinventlifestyle.co.uk

Warwick Wyatt

This week the REinvent Lifestyle team will be at the Hertford 10k Run.

We will be providing basic health assessments and advice to people watching, supporting and running.

Also free massages for runners before and after the event, im sure there will be some tired legs!

The team will be giving free demonstrations of latest execise trends to show the benefits of personal training.

Good luck to all those attending, see you there!

Warwick

Check out the website

http://the

hertfordcharityrun.co.uk/default.aspx

Underneath is a testemonial from a client that I have helped recently, I thought it was such a nice piece of writing as it may help people understand what we a REinvent Lifestyle trainer does!

I’d over indulged during December with work and social events all involving eating and drinking too much and hadn’t attended the gym as often as normal due to this socially busy time so thought I’d find out more about it.

The plan included supplements and a change to my diet; no red meat, no alcohol, no caffeine, no diary and no wheat so I wanted to start taking the supplements and eating differently when it would least impact cooking family meals so agreed to start the detox on 29^th January to coincide with my red-meat loving husband being away on a ski trip.

I met with Warwick on 27^th January and he took me through the plan in greater detail. He gave me the supplements and explained when and how to take them – There were supplements to take 3 times a day for the first 10 days and liquid chlorophyll to dilute as a drink and take twice daily. These supplements were designed to cleanse you from the inside out and after 10 days were followed by taking a different supplement to reintroduce good bacteria into the gut. I was given a folder which detailed the different supplements and which covered the foods I could and couldn’t eat during the detox with suggestions on alternatives. Warwick took me through the diet element of the detox, answered the questions I had and arranged out first Personal Training session for 1^st Feb.

I started my detox on Saturday 29^th January. I wasn’t too sure if I liked the liquid chlorophyll drink, it tasted a bit like mint – fresh mint from the garden not toothpaste minty but it wasn’t unpleasant and I was happy to drink it again later. I was quite pleased with myself at the end of the first day having avoided the foods I wasn’t supposed to eat and yet still managing to feed the family without having to make separate meals for myself. The diet includes chicken and fish which we all like so I only had to make small adjustments for myself.

By Sunday lunchtime though the supplements were starting to do what they were designed for and I was making frequent trips to the toilet and felt extremely tired, I excused myself from going to the gym but still persevered with the detox. I was still a little under the weather on Monday and even considered reducing the supplements to twice daily rather than 3 times – which it did mention in my folder that I could do if necessary but I kept on with it and by mid-day on Tuesday everything settled down and the tiredness passed. Good job really because Tuesday evening was the first personal training session with Warwick.

At that initial session, I was weighed and measured, my body fat percentage was recorded along with my lung capacity and we discussed my short and long term goals. I had a treadmill test to determine fitness and then Warwick put me through some exercises to check my posture. I wasn’t very good. I wobbled all over the place when trying to do lunges, pointed my toes when I was laid down completely relaxed and hunched my shoulders when standing. All this indicated tight muscles in my upper back and shoulders, in my lower legs and instability in my glute area. I felt a bit like Quasimodo but Warwick assured me that it wasn’t that bad and that as part of the plan we would work on improving my posture. He also gave me a link to the website where he would record my program and where I needed to complete a couple of fitness assessment questionnaires.

At my second session Warwick arrived with my Posture Correction Program which involved a series of stretches to perform everyday. Together we worked through the stretches and he explained where I should feel the stretch and we made minor adjustments to the stretches based on how and where I was feeling the stretch when performing the exercise.

During that session and the subsequent ones Warwick took me through my paces and introduced me to exercises and equipment I wouldn’t normally use. We had a boxing session, used the kettle weights, a medicine ball, introduced me to apparatus in the weights area of the gym and did exercises using both free weights and just my own body.

Anytime Warwick introduced a new exercise, he changed my program and included it. I could go online to see this program and could watch videos of the exercises or print them out. In between my training sessions I knew I could still contact Warwick to ask for advice etc. through feedback on the website or by catching him at the gym.

My final session was on 2^nd March. Warwick had explained that we would redo the measures and fitness test that we had done at the first training session so that I could see the results of the detox program. I’d planned to re-read my initial assessment before I went but didn’t get the chance and couldn’t remember what my weight and measurements had been from the first session so had to wait for Warwick to record everything and then to tell me the results.

My results were fantastic, at least I thought so, in just 4 weeks (and a day) I had lost 2kg, 2% body fat, 2.5 cm off my waist, 2.5 cm off my hips and my lung capacity had increased by 100 for the peak expiratory flow.

So

Would I do it again? You bet I would.

Would I recommend it to a friend? Absolutely.

During the 10 days of detox, after the initial unsettled start I felt great, really great. I had more energy, slept much better than usual and was less stressed. I really enjoyed eating fish and fresh fruit and vegetables. I already use rice milk and have wheat free cereal for breakfast but have extended my range to now include rye bread, non wheat pasta, couscous and humus. I’ve realised by re-introducing foods into my diet and monitoring how I feel after eating them that normal bread makes me really tired and sluggish so now I avoid it and that I have a harder time digesting red meat than chicken or fish.  I am still not drinking caffeine and don’t miss it but have re-introduced all of the other foods back into my diet albeit in moderation.

But the food and healthy eating is only half the story, the Personal Training sessions and support from Warwick was brilliant and I’ve learned a lot about my own body and how to get the most from my training so if changing your diet seems a bit too drastic for you then its still worth considering getting a personal trainer.

H.Kerr, Stevenage, Herts