Don't let your job turn you into a slob!

Gaining weight happens to people for one simple reason. Consuming more calories than you use up, excess calories will then be stored and you will gain weight.

But the reason this process starts to happen in the first place is a lot less simple.
For me, a common reason people feel that they fall into the habit of inactivity and weight gain is down the lifestyle they live caused by their work and the job that they do. Those who work in an office environment, those who drive for a living or anyone who has a non active job can find it increasingly difficult to find ways to stay active therefore weight gain can happen quite quickly.
 
So here I have made a note of some of the problems you may face and hopefully some solutions that may help!  
 
For lots of people their day at work is spent in a seated and still position doing very little in terms of activity. So do we really need our journey to work and from work to be exactly the same? Ask yourself if it’s possible to cycle or walk to work? If that is a genuine possibility and will fit in with your schedule why not give it a go? You will get a great calorie burning workout just by simply making your way to work!
 
If however your journey to work is too far or you don't have time and have to drive or take public transport there are still ways of being active during your commute. If you take the train or the bus, what's stopping you leaving a bit earlier in the morning and getting off at an earlier stop and walking the rest of the journey? The same applies with a car...why not park a bit further away from your place of work then walk/jog in? It will not only get your workout over and done with for the day meaning that once you are home you can forget about it, it will also set you up for the day making you start your day at work feeling great!
 
As I previously mentioned for many people the working day is spent doing very little activity but again there are things you can do. Even the small trips you make around the work place to the toilet, the water machine etc all add up as extra activity in an otherwise pretty inactive day. But there are bigger things you can do as well. Why not take the time during your break to go for a short walk? You could do this by choosing to get your lunch that is somewhere a bit further away than to where you usually go. Or if you do wish to get your lunch from a place close to where you work, why not try walking a longer route? Another option would be to take just 15-20 minutes to do a few laps of the car park!
 
Other things like using the stairs instead of lifts and walking up any escalators rather than remaining still are all other very simple and options and easy for most of us to do.
 
All of these things are small and easy changes that will make a huge difference to your health and your waist line!
 
Something that nearly all of us do...myself included...is start the day by going into a coffee shop and ordering a latte, mocha, cappuccino or some other kind of coffee...and for many this is something that is repeated time and time again throughout the day.
 
Depending on the type and size of the drink you order, it can be up to FIVE HUNDRED calories per drink which you then just sit on for the rest of the day! But there are ways of making it better for you whilst still letting you enjoy your morning treat. Try swapping full fat milk for semi skimmed or even skimmed milk. Straight away you can look at knocking off around 100 calories.
 
As we all know coffee also contains caffeine, which also acts as what is known as a diuretic. A diuretic can leave you dehydrated. Being properly hydrated ensures that your body has the proper environment for important functions to take place, namely metabolising fat for energy.
 
So if you are someone who drinks a lot of coffees throughout the working day it is even more important to make sure that you drink plenty of water. Dehydration will also leave you feeling unable to concentrate properly, leave you feeling tired and fatigued and you will find that you are more likely to get headaches. This is going to leave you less likely to make that gym visit or fitness class that you promised yourself you would go to after work. Also by feeling less tired, you are not going to be craving coffee as a "pick me up" meaning that you will be saving yourself from taking in more unnecessary calories. By drinking plenty of water and staying hydrated will also keep hunger pangs at bay meaning you are likely to eat less throughout your day.
 
So my tip would be to take a 1.5-2 litre bottle of water into work with you in the morning and take regular sips throughout the day, topping up from a tap or water cooler if and when you need to.
 
Last of all I want to talk about stress. We all get stressed because of work from time to time no matter what job we do. But for lots of people the daily grind can get too much and this will really take its toll on you. Chronic or continuous stress will make your levels of cortisol increase. This will lead to a slowdown in your metabolism. This means you are likely to gain weight even if your diet and activity level stays the same. Stress will also lead to cravings for fatty and sugary foods.
High levels of stress have also been linked to increased levels of abdominal fat. So try to make some time for yourself away from work. Try to take part in activates you enjoy with friends and family and only think about work when you are there, not in your leisure time. Try to participate in regular exercise and if it’s possible take part in a class such as Yoga or Pilates, this is a way of getting some space and calm.
 
These are just a few tips and ideas that you could use to make small steps to living a healthier and more active lifestyle. As always applies, if you have any questions or you would like to learn more about this blogs or any others I have written then please don’t hesitate to contact me.
 
Until my next blog!

Day 4 of the Great Barrow challenge

For some reason I thought that today I would wake up full of beans and excited as we had only one more marathon to go but unfortunately I was in way too much pain and so over tired to feel anything other than totally shattered! We got to the start line nice and early today and got going about 8am. Day 4 was near enough all on road leading through towns such as Newmarket. We saw some really lovely scenery running past the race horse tracks and training paddocks.

The fact that it was the last day really seemed to inspire us. We dug deep and kept our running at a fantastic pace. Our 4th marathon in 4 days and we were somehow managing to keep running at around 10 and a half minute miles...(for some of them anyway!!) Our support on the last day was amazing. Although the trails were as lonely as ever, at every check point we were met with a chorus of whistles and party horns!

As the miles past, 17,18,19 we showed no sign at all of slowing up. We just wanted this over with now! At mile 20, the final check point, we arrived a lot faster than expected and our army of supporters were quite surprised to see us!!! So again it was time for a quick drink and time to smash out the last 6 miles! We still managed to maintain our impressive pace...and at mile 23 my phone beeped. A text that Chloe was at the finishing line waiting for me! This really spurred me on and made us dig deep and get the last 3 miles done.
 
As we approached the last mile, we were all unsure how we would react as we crossed the line. I must admit these things can be quite emotional. As we approached the line, we saw Ian’s mum in the distance frantically running down the street making sure she was at the finish line to take photos as we crossed!!

Finally we had done it...4 days of hell was finally over.

As we crossed the line we hugged each other and our partners and were met with a whole heap of congratulations. It was fantastic. We all shared a glass of champagne which Ian’s girlfriends parents kindly brought us and we waited for our medals...

But we were told that the medals had not arrived and we would get them through the post!!!!!
 Although disappointing this didn't dampen us at all. A medal now would have been great but nothing could stop us feeling great about what we had achieved.

We have currently raised just over £2500 for 3 very worthwhile charities making the whole thing even more of an achievement.

So the Great Barrow challenge is over. It was without a doubt the hardest thing I have ever done but I have to admit I loved every second of it. I will certainly be looking for my next challenge and I'm sure Charlie will be too. Ian says that's enough for him but I don't believe him for a second!

Until my next post!!

Glenn

Day 3 of the Great Barrow challenge

I started Day 3 in a happy mood. I was heading back to Barrow for marathon number 3. I was still in a ridiculous amount of pain and I knew today was going to be a struggle but Chloe (my girlfriend) was coming to support me and the boys today and that gave me new motivation. Having done big town marathons such as London and Brighton before, I have experienced how much getting support from such a huge crowd helps you. It really motivates you and spurs you on. But as I said on day 1, the great Barrow challenge offers none of that. However this to me that is part of the appeal. That's what makes it what it is. This was raw and lonely and took massive amounts of mental strength. Trees,  fields and the odd car is all that we saw mile after mile so to see Chloe 2 or 3 times on the way round at the check points really did give me a massive boost.

So off we set, about 8.45 a little later than the previous 2 days for marathon number 3. One word... Horrific!!! Day 3 was by far the hardest. Our bodies were still smashed to bits from days one and 2, and yet here we were doing it all again. Day 3 was a mixture of off road and on road through windy country lanes and through vast baron fields. But today was where we really needed to spur each other on and we didn’t fail to deliver. Every time one of us slowed down the other 2 offered encouragement or said something that would make us all laugh (normally a quote from the Ricky Gervais comedy The Office!!) and got us all back on track. There really was a sense of team work amongst us and it was a massive help. As I said, seeing Chloe, Ian’s girlfriend Claire and Charlie’s girlfriend Lisa plus Ian and Charlie’s families at the check points really was a much needed boost. They helped us with refreshments as well as sorting out our creams, Vaseline and deep heat for all the pain that ran through our ravaged bodies. It was great to see everyone but we could never stop for more than a few minutes. Charlie’s dad Steve wouldn't let us! As soon as we had had a drink etc he was straight on our backs to get going. Truth be told we were all very grateful. It was what we needed.
 
So 20 miles done on day 3 and 6 miles left to go. I really thought I had entered hell. This was a feeling I'd never experienced. Tiredness, pain, aches and burning like I can't explain ...you name it, it was hurting...so close but yet still so far! The last 6 miles seemed to drag on forever. This is where we really needed to get on each other’s backs and not let each other stop. But stopping wasn't an option for any of us! No way! It was a long, hard drag, literally dragging our feet one step at a time until we completed the final 6 miles. Although the day was slow we did it. 3 down 1 to go!

 

So back to our temporary home for yet more food and rest before we prepared ourselves for day 4.
We had nearly done it!!!

Day 2 of the Great Barrow challenge

I must admit as I woke up on day 2 I felt terrible. All through the night I was violently sick and had stomach cramps. I was clearly very dehydrated. I was drinking all I could to get as much fluid on board as possible. As well as this I did not feel hungry in the slightest but I knew I had to eat. So after forcing a large bowl of porridge and 2 bananas down me we set off for marathon number 2. As we got to the start line I started to feel much better. All the water I had drunk and my big breakfast seemed to get me back on form.
As the race started straight away our legs felt heavy. We all agreed it felt like we hadn't actually stopped, but had just carried on from yesterday.

Day 2 was a total different course from day 1, a bit more on road but still lots of fields and forest to cross. We got to about mile 9 and we saw one of the guys who had set off about 90 minutes before us heading our way, he was on mile 20 meaning we were about to run in a big 11 mile circle! This was a very hard piece of information to take on board. We all knew this loop was going to be horrible and would have given anything to be in the guy’s shoes who had already completed his 20 miles! There was some very lonely moments on day 2, although there was 3 of us, there would be times where we just would not speak. We were all in such a horrible amount of pain with tight muscles, sore knees, blisters etc that we just could not speak! But we did keep on encouraging each other and got round the gruelling loop. At the 20 mile check point we were met by Charles parents and Ian and Charlie’s girlfriends. We got a quick drink and stocked up on energy gels before we dug deep and completed the last 6 miles. I’m not going to lie, it was horrible! But 2 marathons completed in 2 days was an achievement which we were all very proud of. However the reality was that we were still only half way through our challenge! We had to do what we had already done again!
 
My day was about to get even tougher, straight after running my second marathon in as many days I headed straight off to work! So after training some clients and teaching my indoor Bootcamp, I settled down with my girlfriend for a Chinese take away. A meal full of calories, carbohydrates and fat...just what my shattered body was craving...it really is a hunger I cannot describe. I felt as if I was quite literally staving. After a nice shower it was off to bed ready to get up early and head back to Barrow for marathon number 3!!!

Day 1 of the Great Barrow challenge

Our first marathon of the four. I arrived at the start about 7.15 am; it is situated at a very small and old sports club in a town called Barrow. There are people cycling, walking, and of course running the marathon. This really is unlike most marathons that people see and hear about. For example the most famous marathon in England is of course the London marathon, where I believe around 100,000 people take part and huge crowds cheer and encourage the participants on all of the way around. It really is fantastic. But this is different! There is about 30-40 of us running. And as I learnt today as we started the course, there is NO ONE watching! Each day the race we are doing is a different course and today we were told our course would be 85 percent off road. Almost straight away we were taken off the path and straight into a field. As the race continued we ran through fields, forest and total wilderness...not seeing other runners for what seemed like hours at a time.

Off road running is something I have quite a lot of experience with as I love to run in the beautiful Epping Forest, but that's normally over short distances. This however was a whole marathon and nearly all of it was off road. My god it was tough!! My legs started to feel heavy after about 8 miles and just continued to get progressively worse throughout the course. The uneven tracks, the thick mud on our trainers and the very hilly course really took its toll on me. At the 16th mile mark at our second water stop we met Charlie’s Mum and Dad and Ian’s girlfriend Claire as we briefly stopped to re-fill our bottles and collect some much needed energy gels and sweets. We only stayed a few minutes and then we were straight back into it. This is when the course took us deep into the forest and at mile 20 it’s fair to say all of our legs were really feeling it.

I should also mention we had to navigate our own way around the course. This was quite easy as we had directions and the course was very well signposted but it adds to the challenge. At mile 22 we again caught up with Claire and Charlie’s Mum and Dad but this stop was even shorter than the first as we just wanted to get day one over with. The course now took us back onto the paths but we faced some very steep hills and some of the roads seemed to go on forever! Finally we hit the 26 mile mark....but the end was nowhere in sight!!! We knew we hadn't gone the wrong way as we were still following the signs... my heart sank as we came to yet another huge hill! Finally as we got to the top the end was in sight...at 27.2 miles instead of 26!!

 We finished in a time of 4hrs 50 minutes which I am very happy with as it was a very tough course. We are now back at our base and tucking into some well needed food and getting some sleep ready to do it all again tomorrow!!

The Great Barrow Challenge

This Wednesday myself and my 2 friends Charlie and Ian start our long awaited 4 marathons in 4 days. It’s been a long time coming filled with lots of gruelling hours out pounding the pavements but the week has finally arrived! Personally I feel very ready. I haven't done as much long distance work as I would have liked but I did manage a full 26.2 miles 2 weeks ago and I have been training hard consistently. I know Charlie and Ian have been really going for it too. Obviously the 4 days are going to be filled with a number of big challenges for us. But for me one of the biggest ones we will face will be to make sure we consume enough food, and the right food to keep us going. The last 2 or 3 marathons I have done, I have used about 3500 calories each race. So we must make sure we are eating plenty pre and post race as well as during.

My plan is to start the day with a big bowl of porridge...and yes I will add sugar!!! This is a good slow realising carbohydrate that will give me plenty of energy throughout the race. I will probably have 2 large bananas as well a good energy drink before we start. Throughout the race we will need to keep topping up our energy levels as well as making sure we stay hydrated. I am genuinely Ok until I get to the 12 miles mark but then my body usually tells me it’s time for a top up. I make sure I have plenty of energy gels and sweets for that quick hit of simple sugar that is great for a pick me up when I am feeling tired. From 10 - 12 miles this is happening on a continuous basis. This will usually be enough to get me through the race. But once I have finished the 26.2 miles I know my body will be crying out for food. It’s a hunger I cannot even try to explain! If you have done any form of long distance endurance event you will know exactly what I mean! I have to admit any form of healthy eating will now go totally out of the window. Foods such as pies, sausage rolls, spag bol and pizza are the sort of thing I will be craving. Basically lots of stodgy foods which are high in carbohydrates, fat and calories. It’s not something I'd normally promote but running the distance us guys will be running will leave our bodies so hungry and famished we will need all the calories we can get. (I must admit that's the bit I'm most looking forward to!! Ha ha...)
 
It is also vital we stay hydrated throughout the 4 days so I will be drinking as much water as possible before, during and after the race and will avoid too many high caffeine drinks. (Caffeine acts as a diuretic meaning it will make you lose fluid from your body.) I must stress that every single person is different when it comes to what foods help them when taking part in an endurance event. I personally find that eating the foods I mentioned really help me but others may well find its other things that give them the energy that they need. I have also packed plenty of plasters, Vaseline and Sudafed cream to ease any blisters and chaffing that will no doubt occur.
 
I'd like to say thank you to everyone who has kindly sponsored us. We have raised a great amount for 3 great charities and we hope to continue to raise more. I will be updating my blog every day after each race letting u know how we are getting on....
 
For any advice on long distance training whether it be the training itself, what you should eat or even what should wear please do not hesitate to contact me.
 
Glenn

Honesty is the way forward!

It came to my attention this week that fast food chain McDonalds have become the first fast food suppliers to display on its menus exactly how many calories are in all of its meals. Others such as Burger King, Pizza Hut and KFC are following suit and doing the same. I looked into this online and discovered that it has been met with lots of mixed opinions. Some people feel that it is a great idea and that it’s finally time they done something like this whilst some are saying they would rather not know how many calories they are going to consume!

Personally I really quite like the idea and I feel it should be a requirement rather than a voluntary action as people have the right to know what they are eating. I also believe that most people are fully aware of what they are buying when they go into a place like McDonalds or burger king. We all know it’s not exactly the healthiest option. But when you look up and see that a double whopper and cheese contains 963 calories...almost HALF of a woman’s recommended daily intake...it may make you think twice about what you are about to purchase!!  As I have mentioned in previous blogs, although I am a personal trainer and promoting fitness and healthy living are my big passions in life, I am also a human being and a realist. So I am not totally against fast food chains like McDonalds. It comes back to the old fashioned saying that a bit of what you fancy is fine but in moderation. If you genuinely eat well most of the time and stay active on a regular basis, the odd McDonalds or burger king every so often will not do you much harm and can be a welcome treat. But I'm sure most of us are aware of the consequences of eating foods like that too often and what it will result in. If you stay healthy, stay active and treat yourself every so often it will result in a well balanced and happy life!!
 
Until my next post!
 
Glenn

10 top tips to keep you motivated to stick to your exercise routine!!

Every day there must be literally thousands of people around the country who decide to make a healthier lifestyle change and start an exercise routine or join a gym or health club etc. Most of them start eagerly excited about the positive change they have decided to make and can't wait to give it their 100percent dedication and hopefully achieve some great results. But unfortunately for lots of them, as the weeks and months go by they find it harder and harder to stay motivated to attend the gym or the classes they have signed up to. I'm sure most of you will relate to this! Any excuse to avoid going will be made. And once out of the routine it can become very difficult to get back into the swing of things.
 
So if you ever find yourself in this situation, or maybe you are experiencing it currently here are some things you can try to get you back on track!
 
1. Don't crash and burn!
 
A very common sight I see is people that are new to exercise training 2 sometimes 3 times a DAY or spending hours and hours in the gym at one time believing that the more they do the quicker they will achieve their goals. But this will soon have the opposite effect.
You may be able to maintain training that much for a week, maybe even 2 weeks but it won't be long before you are totally exhausted. To the point where you are so tired you will be falling asleep at work and every part of your body will ache like mad! Going from nothing to everything like that will give your body the shock of its life and it won't be long before it won't let you carry on like that.
This is when people start to really dislike exercise and dread going, simply because it’s made them feel so bad!!!!
So my advice is to give yourself realistic aims as to how often you should attend, so just start 2-3 times per week at times that suit your lifestyle, doing 30-60 minutes max each time. Don't try to exceed your own ability and just work as hard as you feel you can. This way you will not burn out and see the gym/exercise as a chore but you should enjoy it and actually start to look forward to it!
 
 
2. Get a training buddy

 
There are times when getting up and going to the gym alone is always going to be a struggle. We have all experienced that. So why not get a family member/partner, a friend or even just another member who is having the same struggle to go with you? How much easier will it be if there are 2 of you? The thought of meeting someone at a certain time makes it almost like an appointment; this will always give you more incentive to go. As will the guilt of letting down your training buddy if you cancel! I always recommend people use each other to spur each other on. It will also help you when you are actually training, especially if you are having one of those lazy can't be bothered days! You can use each other to push through the workout and make sure you work as hard as you can. It’s a method that I find works very well and I have spoken to many people who find that training with someone else is the best way to stay committed and get the best results!
 
3. Add variety
 
Your exercise routine is just like anything in life, do the same thing too many times and it will become repetitive, boring and no longer enjoyable. It will also seriously hinder your results too. If you are not constantly challenging yourself, to the point where the workout becomes almost easy, you are really going to fail as far as meeting your goals are concerned.
I would suggest that you mix up your workouts as often as possible, constantly making your body work in different ways. Even if you have a routine that you really enjoy and that is working for you, you can still challenge your body by using the same muscle groups just using different machines, equipment or even body weight exercises.
If you usually do your cardio in the gym, why not try doing it outside either walking jogging or cycling? Or even mix it up by playing sports like tennis, football, netball etc...
They are so many things that we can do to stay active so why stick to just one!....and this brings me nicely on to my next top tip...
 
4. Do activities that you enjoy

 
If you actually enjoy doing something it’s going to make it much easier to motivate yourself into doing it than it is trying to make your self do something that you hate! If for example you can't stand the gym but you love swimming then you should concentrate on trying to make that your main area of activity.
My point is that rather than punishing yourself every time you want to be active by making yourself do something you dread, there are so many other forms of exercise whether it be the gym, a class, swimming, sports plus so many more which you might enjoy.  So keep trying things until you find something that you really like! I promise it will make it so much easier to stick to and get the results you set out for!
 
5. Set realistic and achievable goals for yourself
 
Another big reason people get disheartened with exercise is because they don't get the results they want in the time that they want. But if you set yourself goals that are achievable and you manage to achieve them, this will spur you on like nothing else!  If for example you want to lose 3 stone in weight you need to understand that this is not going to happen overnight. It will be a lengthy process that will require many lifestyle changes. 
 So what I would advise is to get your main goal and break it down into smaller goals. So again for example, if your goal was to lose 3 stone, you can set yourself the target of 6 months to get there, so aim for half a stone a month.
You will find this so rewarding as each month goes by you will see the results and feel encouraged to keep going!...again this brings me nicely onto my next tip...
 
6. Don't give up just because things are not going to plan

 
Unfortunately things won't always go to plan. There will be days where things happen and you don't make it to the gym or class and there will be plenty of times where your healthy diet plan will be broken. This is where a lot of people throw the towel in and think "it’s not worth it" well I assure you it is!!If you miss an exercise session or you break your diet just say to yourself "I may have missed my class Tuesday but I won't worry I will be back there on Thursday!"
There will always be blips, but don't let them make you feel that you can't do it. We are all only human after all!! Just stay focused and get back on track and you will realise you CAN do it!!
 
7. Train before work or straight after...try avoiding going home first!  
If it is possible for you to do your exercise early in the morning BEFORE you go to work then I really advise you try to do this. The initial getting out of bed part my feel like a struggle at the time, but once you are up and going I promise you will feel amazing. Not only does it totally kick start your day, it gives you the evening to yourself without worrying that you have missed your exercises.
 If training early is not an option that you have, then try going to your gym or class straight from work...if possible avoid going home first! So take your training kit with you in the morning and head for the gym as soon as you finish. Going home first, getting comfy on the sofa and watching TV for a bit will make it 10 times harder to get yourself up and back out again!
 
8. Try an exercise class

 
In very much the same way as having a training buddy works, doing a class that you have to book in to at a set time along with other people will make it feel more like an appointment that you have to keep so this will push you to go. And with such a wide variety of classes available now days there is pretty much something for everybody.
 And classes are great fun too. They are very social and full of lots of different people usually of all different fitness levels so there is no need to feel self conscious.
 
9. Do something for charity
 
This is a great way to stay motivated. Weather you sign up for a 5k run, a sponsored walk, a triathlon, a marathon or something else...the second you agree to do it and then start raising money for a good cause you know that you have to be ready. There for you WILL make yourself get up and train for it. I promise.
I also think it’s a good idea to tell people you are doing it. It just adds a bit of wanted pressure that will really spur you on to make sure you are prepared for the event. And if friends, relatives and colleges etc know you are raising money for a good cause they will really get behind you and encourage you. And knowing you are doing it for a good cause leaves you feeling really great about yourself!!
 
10. Work with a personal trainer

 
Working with a good qualified personal trainer is a fantastic way of achieving your goals. Just like the classes and gym buddy, you have the appointment that you have to keep. But now all of the thinking is done for you. Your trainer will find out exactly what your goals are, and will get all of the information they need from you to make sure they design the best work outs which will be perfect for getting you to your target.
They will give you help and advice on what to do on the days that you do not see them. They will help up with your diet and lifestyle as well as training. They will push you to work harder than you ever realised was possible and all in a safe and effective manner. They will monitor your results so that you can see the progress you are making.
Although there is a cost, it doesn't have to be very expensive at all and if you have the right trainer it will be worth every penny.
 

So there are my 10 top tips. I hope they help you to stay focused and on track with your training.
 
For more info on any of the topics above please feel free to contact me. All contact details are on my website gbhealthandfitness.co.uk

Vibration training...fab or fad???

Vibration training...it seems to have been around forever now. It certainly would be a fairly rare sight to enter a gym or health club and there not to be at least one vibration plate. Usually in the bigger clubs there will be a vibration training area or even a room dedicated to it. Yet there is still a huge question mark, and a big debate amongst exercisers and trainers alike as to whether they actually work or whether they are just another piece of gimmick equipment, only used by people chasing yet another easy option.

As a fitness professional and a personal trainer I personally feel it is very important to be open minded about all new equipment and products that become available. Although the way I like to train my clients is by using fairly simple old fashioned, tried and tested methods that get results, I am always more than happy to try new ways of training. If something is going to help my clients get the results they want then I am all ears and will gladly use it. It’s such a dynamic and changing industry and I like to learn about as many new products as I possibly can.

My personal opinion on vibration training is that it is fantastic. I really like using power plates myself as well as using them with clients, and I have helped people to achieve some amazing results whilst using them. When being used properly or even better, getting taught by a qualified vibration plate instructor, I can promise that anyone, no matter how fit or strong, will come away feeling like they have had a challenging workout.

As I said this is just my personal opinion and for me that is something that I love about working in fitness, there are so many people with so many different opinions on things. It’s one of the things that I find so interesting about the industry. I love talking to other fitness professionals and listening to their views on things. There are lots of trainers I speak to who do not share my views and don't think much of vibration training. Unfortunately a few of these people will openly slag it off and tell me why it doesn't work....when they have never stepped on a vibration plate in their life!!!  If they have taken the time to use a vibration plate and to learn the science behind them and they still don't like it then I have no argument with that at all. As I said we all have different opinions. But to make uneducated suggestions about things when you know nothing about them is in my view quite unprofessional and just doesn't sit well with me....right...rant over!! Ha ha...

The way vibration training works is very dynamic. Exercises can be either held in a static hold positions, used with movement or used with lots of different props and equipment.

The way a ‘power plate’ works for example is it moves in 3 different planes...up and down/side to side/ and backwards and forwards...and the vibrations can be changed on frequency and intensity. This movement stimulates the working muscles to contract very quickly and lots of times...30-50 times a SECOND in fact...so for example if you was to hold a static squat on a vibration plate for 30 seconds, it makes your leg muscles contract 900 times!!! So that's the equivalent of doing 900 body weight squats!

Vibration training works as a great time saving way of exercising. I must admit even I was shocked at how you can get a great all over body workout in about 25 minutes!

Vibration plates are also very good at helping with flexibly and massage for a relaxation which is a great way to end a workout, even if your training has not been done on the plates.
 
As I said I do really believe in vibration training and I do feel vibration plates are a worthy piece of gym equipment that is here to stay. But I also believe that variation is the key to getting results from training. So if you just do vibration training and nothing else, I believe your results will be limited.
But if you include it as part of a varied workout which also includes cardio and other forms or resistance work such as using weights and bodyweight training I feel the results you can get will be fantastic.
 
For more information on vibration training or any other training or nutrition subjects, please feel free to contact me with any questions on my email glennbowershealthandfitness@hotmail.co.uk

Interval training...a great time saving way to shed the pounds!!

I often hear people say that they would really love to get fitter and lose weight but they just don't have enough spare time on their hands to spend hours and hours every week in the gym.

Believe me that really is a myth. When I throw that statement back at people and ask could they spare just 30-45 minutes just 3 days a week (so a total of 2 and a half hours a week max!) most people agree that is very achievable.

One of the best and most time saving ways to burn fat and increase your fitness levels is by doing interval training. Interval training is a form of training where you combine bursts of high intensity exercise with periods of rest or low intensity work known as active recovery. It can be used doing almost any cardiovascular exercise such as running, walking, cycling, rowing as well as using equipment specific to the gym like steppers and cross trainers.

Some of the benefits to doing this are:

-It burns more calories than low intensity training. Meaning that you can burn more fat in a shorter space of time

-Working at higher intensity's stimulate your metabolism far more AFTER the workout than lower intensity training. This means your body is still burning lots of calories for longer periods of time even once your workout is complete

-It can dramatically improve sporting performance for example football or rugby players would be able to sprint faster as well as recover more quickly once they have finished sprinting

-It can be a brilliant way to conquer boredom and monotony. Rather than just plodding along for an hour on one piece of equipment you are constantly chopping and changing the workout and you will find that although it’s tough its actually quite fun. It’s also a way to really challenge yourself and after an interval workout I can guarantee you will always feel brilliant!

-It’s a good way to improve, and avoid going into a Plateau with your training because you are constantly pushing yourself. With each high intensity burst it is telling your body it’s time to get over the plateau and start to progress

-As I have already mentioned it saves time. You can work just as hard and achieve the same results doing interval training using half the time that you would doing a low intensity workout.

When you do interval training you will be challenging both your body's aerobic and anaerobic systems simultaneously. During the high intensity part of the interval your body is working anaerobically. The anaerobic system will use the energy stored in your muscles (which is known as glycogen) and your metabolism works without oxygen. A by product of working anaerobically is lactic acid. This is related to the burning sensation you may experience during high intensity workouts. During the active recovery period of the interval you are working aerobically. This system is used with oxygen, which converts your stored carbohydrates back into energy.

Interval training can be done in many different forms but what you are basically trying to do is include short high bursts followed by a slightly longer recovery. The fitter and better you get at it you can start to decrease the recovery periods in between the high intensity work. So if you have never done it before an example would be to use a treadmill and start with a 5-7 min warm up starting with a walk then slowly entering a gentle jog. Then try to increase your speed, working as hard as you feel you can for 30 seconds. Then slow back down into a gentle jog for 90 seconds.

Try to repeat this around 5-6 times before ending with a 5-10 minute cool down at a nice low intensity bringing your heart rate back down.

This is just a basic example but hopefully it explains what I mean by interval training.

For more information or any questions on this subject or anything else you may want to know please feel free to contact me either by phone or email. Contact details can be found on my website www.gbhealthandfitness.co.uk

Until my next post

Glenn

low carb diet...fab or bad?!!

It was about 10 years ago that I first heard about the "low carb" or the "Atkins" diet. At first I simply couldn't understand it or get my head around it. It went against everything I'd ever been taught or told about nutrition and weight loss. I was very intrigued and decided that I had to learn more so I purchased and read Dr Atkins book. At the time I will admit I was amazed. The book and everything he said seemed to make so much sense...but it left me very confused...as I previously said, it had gone against everything I had ever been told...yet now it seemed to make a lot of sense to me. So I decided I had to try it for myself.

As many of you are probably aware the Atkins or the low carb diet does not involve counting calories in any way meaning that you can eat as much as you like...also you are not restricted in the amount of fat you can eat...so foods such as fried bacon and eggs, cheese, and even things like pork scratchings are all very much part of the menu...yet Dr Atkins still guarantees you will lose weight! What Dr Atkins was saying was that if we eat carbohydrates we will increase our insulin production. By doing this we will prevent our body from burning our stored fats. Atkins said we won't gain weight by preventing our body from eating carbohydrates.

I must admit at first I really enjoyed it...it felt great to be eating all of these foods that normally I'd only eat on very rare occasions. And I have to admit I did lose weight...and very quickly. At this stage I really thought it was the most wonderful and revolutionary diet ever to be thought up. I couldn't work out why no one had thought of this before. A diet where you can eat as much food as you like and still lose weight. I thought it was amazing. But it wasn't long before I changed my mind. After a week or 2 the foods you are restricted to eat become bland and boring. And I can't describe the cravings I was getting. I was literally going out of my mind and foods such as bread and chocolate were all I could think about! And it wasn't long before my training started to suffer. When in the gym I just had no energy. I could lift nowhere near what I was used to and any form of cardio was simply out of the question. My body simply wouldn't do it. So with my mind lost just thinking about food and my body unable to perform anywhere near its usual standard physiologically it was very bad. It got to the point where one day I was driving home from training with a client and I had what can only be described as a blackout. I was so dizzy and drained I could not focus. I had to pull over and eat some fruit just to get some form of sugar into me. From that day on I started eating carbs again.

To be blunt our bodies need carbohydrates. Our bodies breakdown carbohydrates to yield the simple sugar glucose, which we then use for energy. Although protein and fat also supply energy to the body, some tissues require energy I'm the form of glucose. Specifically, red blood cells and brain cells derive energy from glucose almost exclusively. When you decrease your carb intake you decrease your glycogen. When you consume enough carbohydrate your liver and muscles will form enough glycogen to help you prevent muscle loss and dehydration. So basically a low carb diet will result in muscle loss and you will end up dehydrated. That's why you lose weight so fast. It’s not because you lose your stored fat. Without enough carbohydrate to burn your excess fat your body will produce ketones. This will cause side effects such as headaches, nausea and bad breath. Another problem with diets like the Atkins diet is that consuming such a high volume of fat adds more risk to your heart.

Carbohydrates don't make you fat. Excess calories make you fat. With protein containing 4 calories per gram, carbohydrate containing 4 calories per gram and fat containing 9 calories per gram. For weight loss the priority is reducing total calorie intake, so reducing the amount of fat in your diet will make the biggest difference.
 
Keep posted as I will be soon posting some of my favourite foods and snacks for before and after training as well as those I like to eat during an endurance event.
 
Bye for now!
 
Glenn

Indoor Bootcamp - Come rain or shine!

I am currently launching my brand new class, Indoor Bootcamp. It starts on Thursday 4^th of August and will run every Thursday after that. Class runs from 8.15pm – 9.15pm at The Parsonage Lane Community Hall, Parsonage Lane, Bishops Stortford, Hertfordshire, CM23 5PY. Classes are for age 16+ and all levels of fitness are welcome. Price is £7.50 per class or 10 classes for £65.00.

It will be a tough and challenging work out but great fun at the same time. I will be using a mixture of military exercises and equipment for a great workout. The great thing with this class is that it’s Bootcamp that the weather can’t spoil!

If you’re interested in joining please contact me on 07876233561 or email me at glennbowershealthandfitness@hotmail.co.uk. There are limited places available so call now to avoid disappointment.  

Why too much booze, really is bad news!!

When it comes to drinking alcohol I have the belief that like most things (sweets, crisps, chocolate etc) it is fine to have it in moderation. I will gladly admit that even as a personal trainer and an endurance event enthusiast I usually enjoy a few glasses of wine with dinner with my partner at the weekends.
 
But there is a popular belief that "as long as you train its fine to drink as much alcohol as you want"... this is the same sort of belief as people thinking it is fine to eat as much junk food as you want "as long as you exercise"...I'm sorry to tell you folks but unfortunately is simply not the case.
 
First of all it’s no secret that most alcoholic drinks are extremely high in calories. (With the average pint of lager consisting of around 250 and about 140-150 for a glass of wine). So try to look at it this way. Most people will think nothing of going out on a Saturday night and drinking 4-7 (sometime more!!) alcoholic drinks...but in terms of calories that's almost the same as eating 4-7 bars of chocolate in one sitting! And that's something I'm sure most people wouldn't want to do! That is a lot of Calories to take in and you could easily undo all your hard work in the gym in a very short space of time...
 
We all know how tough it is doing a 30 minute run on a treadmill for example. But not even 2 pints in the pub and all the calories you burned during that exercise have gone straight back on!
 
Lots of alcoholic drinks are also mixed with very high calorie mixers or soft drinks that are very high in sugar. And on top of this drinking alcohol it is very often done alongside eating food and snacks such as crisps, dips, and nuts. So it’s no surprise that people who drink frequently can gain unwanted weight very quickly.
 
In certain high calorie foods and drinks there can also be a volume of vitamins and minerals meaning that although the food itself may not be the best thing for your waistline it still comes with a certain level of goodness.
 
Alcohol however is what we call "empty calories" it hardly contains any appreciable amounts of vitamins or minerals and it over loads the livers metabolic pathways. The liver diverts calories into making fat which is stored in the liver before being carried away to more permanent storage sites.
 
Sorry guys but here is some more bad news...the way alcohol is absorbed by the body can reduce the amount of fat you are able to burn by exercising. Unfortunately our bodies are not designed to store alcohol. It will try to get rid of it as quickly as possible so in turn this then gets in the way of other processes, including absorbing nutrients AND burning fat. So as well as adding lots of empty calories...which can then lead to an increase in body fat... it can also slow down the process of burning it!!!

And when it comes to having a workout the day after a night on the beer, it can also be very damaging to your training performance. First of all if any of you have ever tried training or taking part in a sporting activity with a hangover you don't need me to tell you how hard it is!! I know from my own personal experience that it’s impossible to work or perform at the level that you would do normally. Alcohol is what is known as a diuretic (this is something that causes greater loss of fluids) this basically makes you urinate more, lose water and cause dehydration. Proper hydration before, during and after exercise is very important to create and ideal environment for building muscles and losing fat. It is also important to help achieving peak energy levels as well as absorbing and transporting nutrients.
 
Alcohol can also bring on exercise fatigue by increasing lactic acid production. In hot environments it can also increase sweating which of course will lead to even further dehydration.
 
As I spoke about in one of my previous posts, recovery is a vital part of any training regime. The better you recover the easier it is to train that bit harder in your next workout, which is how we progress to do more and get fitter and stronger. If you drink alcohol soon after exercising the alcohol calories can replace the carbohydrate calories usually eaten after exercise causing an improper or delayed recovery.
 
 So you have to ask yourselves..... Is it really worth it?!?

Like I said guys and girls I believe that there is nothing wrong with drinking alcohol as long as it’s done in moderation. Most of us work hard and live busy lives and it’s nice to relax and socialise with our friends and family and enjoy a few drinks together. All I'm saying is that if you really are serious about getting the results you want from your training, whatever they may be, drinking too much alcohol will ultimately have a negative effect...
 
Until my next post....
 
 
Glenn

BIG RACE COMING UP!!!!!

On September the 21st myself and my friends Ian Ling and Charlie Hare will start our first of 4 marathons over 4 days as part of the Great barrow challenge, in barrow in Suffolk. In a bold statement my aim is to do a quicker time each day with the final run being my fastest!!

It remains to be seen if I can achieve this but I will certainly give it a go!!

We are running in aid of the charity "everyman" to support those who have been unfortunate to have been affected by testicular and prostate cancer. I will soon post a link on here with the details where you can kindly donate to this worthy cause if you wish to. Every penny would be greatly appreciated!

Marathon and endurance running is something I love and also something I train all year round for. But this event will really test me with limited time to recover each day before we are back out on the road again the next morning.

I completed my first big distance run this Sunday since I did the London and Brighton marathons back in April. I ran 16 miles in a time of just over 2hrs 15 minutes. As it was the first big one in a while I am quite happy with the distance and time, feeling strong right until the end.

Keep posted as I will be logging all my distance training as well as giving advice on distance running, the right clothing and footwear as well as nutritional advice when taking part in an endurance event.

Speak to you soon!

Glenn

More is not always better!!

Have you ever felt like you are putting in all the hours you can in the gym, desperately trying to achieve your goals but seem to be going backwards?

Or have you found your training sessions seem to be getting harder although you are not doing as much as you once were?

Or maybe you are feeling like you have lost your appetite for training all together and are struggling to motivate yourself to get to the gym at all??

If you are experiencing any of these symptoms then there is a chance that you are actually doing too much exercise and that you are in fact, over training.

Apart from just decreased performance in the gym, there are a number of symptoms that could indicate that you are asking too much of your body and it’s time to give it some rest! These include:

Pain in joints and muscles

Rapid heart increase

Chronic fatigue

Delayed recovery

Increased lactic acid

There are psychological effects as well, these include:

Depression

Decreased self-esteem

Difficulty concentrating and generally feeling irritable

Feeling stressed

Emotional instability

People tend to over train for a number of reasons, but I find it’s particularly common in beginners and people who are new to training.

They are in such a rush to get in shape as fast as they possibly can and believe that hitting the gym twice a day will turn them into a champion over night!

But the reality is that they will end up very tired and totally burnt out, they will not have seen any results, and will probably have seen the gym as such a negative experience that they are likely to fail to get back there again!

So here are some quick tips to help you to avoid over training.

Nutrition

A good nutritional diet plays a vital role in replacing energy in the body, so by following some of my simple tips you can help your body recover from your workouts more quickly.

NEVER miss breakfast...breakfast meaning to “break the fast". Assuming you have been sleeping for 6-8 hours then it’s probably been at least 10 hours since your last meal.....and to make your body wait another 5 hours until lunch time can cause loss of the lean muscle tissue you have been working so hard to gain.

Avoid getting hungry at all costs!!! Being hungry too often will make your body break down your hard earned lean muscle to give to your vital organs...so try to eat BEFORE YOU FEEL TO HUNGRY!

If you are feeling hungry try to avoid training until you have eaten unless your goal is to lose all your lean muscle!!??

Always try to eat within at least an hour of finishing your workout. The sooner you start replenishing your body’s depleted energy store the quicker the recovery process can start to get under way. A good quality protein or recovery shake is also highly recommended after a workout.

Always stay well hydrated!! When it comes to recovery dehydration is a big problem...workout recovery occurs a lot better when you are properly hydrated.

 

Get enough rest....and sleep!

We all need a different amount of sleep each night but if you are following a strenuous exercise programme I would recommend you aim for at least 8 hours. Your muscles require plenty of rest for adequate recovery between workouts and muscles actually recover and grow during periods of deep sleep.

Progress slowly

Remember even the strongest and fittest men and women in the world had to start somewhere. So just try to stick to your own personal capabilities and let yourself progress when you are ready. Take running as an example; if you want to start running don’t try and start with unrealistic times and distances. Just start by doing a slow jog/walk in intervals for about 10-15 minutes. So to start with it can be as simple as 30 seconds jogging to 4 minutes walking. What you want to aim to do is increase the time you jog and lower the time you walk. It should be done slowly and over a period of time. Eventually you will find that you can jog for the whole 15 minutes, and then you can start to increase it to 20 minutes and so on......

Work different muscle groups on different days

Rather than going into the gym for 2 hours and taking your whole body through a workout 3 times a week why not try just concentrating on working 2 or 3 muscle groups at a time? For example:

Workout one: chest and biceps

Workout two:  legs and lower back

Workout three: back and triceps

Workout four: shoulders and forearms

This will not only cut down the time you spend training in the gym but also give each muscle group longer to recover which will result in an overall stronger body.

So if you are feeling like you have been doing a bit too much lately then just try to follow some of the above and it should hopefully help you. As much as it’s important to train hard and on a regular basis it’s just as important to let yourself rest and recover as well!

 

Happy training (and resting!)

Glenn