The A-Z of Health and Fitness
One of the questions I get asked most frequently is what is the best way to get results, is it cardio, weights, diet, light weights, heavy weights, what will work best for me? My answer is always the same: whatever you enjoy and works best for you is the way to go. I could, like so many other trainers, insist that my way is the only way, dismissing the methods and experience of my competitors but thankfully I am not so full of my own ego that I feel the need to do this. No one person is built the same and what works for one person may not work for someone else. Whatever method suits your mind-set and body is the one to use, because this means that you will stay healthy for longer, which is always my goal with each and every person that I talk to. Sometimes I even send business to my competitors as the potential client may not be suited to my style of training. Find what works best for you, make sure you enjoy it and the results will follow soon!
Asics: Still my favourite choice of running shoe. After years of running in their marathon shoe I find them hard to beat. No matter what brand I try out I always come back to them.
Burpees: One of the old-school classics, this is one tough, effective exercise for all the body. Start in a press up position on the floor, bring your knees into your chest, jump up to the ceiling and return back down to press up position. Don’t try this exercise if you have any back problems!
Cardio: One of the three essential components to being fit and healthy. Cardio is any exercise that gets your heart rate up, engaging your lungs and the muscles of the body.
Detox: Real detoxing takes time and determination, eliminating many foods and often substituting fluids instead. However eliminating coffee and replacing it with herbal teas or boiling water with lemon can have fantastic effects for your skin.
Effort: To get results you have to put in the effort. As you get fitter, keep upping the effort levels to keep getting results. By doing this you will avoid the plateau effect that can often happen.
Fluid: Many people go through the day dehydrated, slowing your metabolism down and reducing your calorie burn during the day. Every person is different but generally two litres a day is the minimum amount. Get a two litre bottle of water at the start of the day and aim to have it finished by the end of the day.
GPS: If you are walking, running, swimming or cycling and you want to keep track of what you are doing then you could do with a GPS watch to tell you how fast you are going and what distance you have covered.
Health: Remember no matter what method you use, staying healthy for life is what should be the overall aim. Keep this in mind when you are thinking of doing the latest quick fix diet, will it help you stay healthy for life?
Intervals: By adding intervals to your workouts you will burn more calories and improve your fitness levels faster, so use two speeds, one fast and one slow. As you get fitter simply increase the amount of time spent in the fast pace and reduce the amount of time in the slow pace.
Juicing: Still a popular method of dieting, juicing as part of an overall healthy eating plan can actually be really beneficial. You can juice pretty much any vegetable or fruit and play around with different concoctions to find a flavour that you like.
Kettlebells: It suddenly became very popular yet it’s been around for close to 100 years and the exercises have been used by trainers around the country for a long, long time. Tough workouts but will deliver great results as part of an overall exercise routine, just don’t go too heavy!
Lengthening: By sculpting the body with certain exercises for different body parts you can actually make your legs/arms look longer. By toning the body and giving definition in certain areas, you will give the appearance of length. This is one of the many reasons to keep resistance training as part of your routine.
Madness: pure protein diets, meal replacement diets, magic fat absorbing tablets, large amount of supplements, all of these are madness in my eyes .They are all short term solutions to a problem that will give you short term results. Take a long term approach and you will see long term results.
Never give up: Set your goals, work towards them and promise yourself that you will never give up until you reach them. Make this commitment to yourself and you will find that the results will come.
Optimism: Irish people are great at being negative, pulling people down when they are trying to achieve something. Make a point of cutting these people out of your life; surround yourself with positive people, full of optimism and energy, as their optimism will rub off on you.
Personal trainers: A few weeks ago I gave you all the information you needed to ensure that you choose the right trainer for you. Shop around until you get the one who will get you the results you want in the way you want.
Quality not quantity: Spending hours in the gym is counterproductive as you can get more work done in less time. Your gym sessions should last no more than an hour. This is more than enough time to get everything done!
Rest: Often overlooked, rest is crucial to getting results. If your body feels tired then give it time to rest and heal, otherwise you risk overtraining and muscle damage.
Stretching: Don’t forget to stretch post session to cool the body down .You can also stretch before the session but ensure that you have a light warm up done to warm up the muscles, avoiding injury.
TRX: Quite a cool new piece of equipment on the market that uses two straps to help you do lots of different exercises. Can be great for mixing up your training, but make sure to get instruction on it as they can be dangerous.
Underarmour: My favourite training gear! It’s becoming more popular in Ireland. The right gear makes a huge difference when training as it keeps you cool and comfortable.
Visualization: Put aside some time tonight, close your eyes and think of where you see yourself in one year’s time, six months’ time or even sooner. Think of your goals and imagine how it is going to feel when you have achieved them. Dream about it. This activates your subconscious mind to help you work towards your goals.
Walking: Still my favourite recommendation for helping clients get results. Fast walking is one of the key exercises that will get you the results you want. Aim to walk at four miles an hour or 6.4 kilometres for best results.
Xenadrine: One of the most popular fart burners on the market – my advice is to avoid it in favour of fresh, great tasting, low GI food.
You can do it: Set those goals, visualise it, put the work in and yes you can achieve it. Don’t let anyone tell you that you can’t.
Zumba: Still really popular, it provides a fun way to get fit and healthy in a group environment.