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