tag:blogger.com,1999:blog-85246834416786063562024-03-08T17:58:55.849-08:00Personal Trainer & Athlete PerformanceJW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-8524683441678606356.post-36377112667166208502019-07-26T07:22:00.002-07:002019-07-26T07:28:16.118-07:00National Three Peaks Challenge - Tick<div class="p" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 15.75pt; margin: 0pt 0pt 12pt; text-indent: 0pt;">
<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;">Over the weekend of June 29</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;"> and 30</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;"> 2019, </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;">together with three </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;">personal training clients (Emma, Raimo and Will) I </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;">took on the National Three Peak Challenge, raising money on behalf of British wildlife charity, The Marine Conservation Society.</span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The National Three Peaks is 24 hour challenge consisting of climbing Scotland’s Ben Nevis, England’s Scafell Pike and Wales’ Mount Snowdon - each the tallest mountain in their respective country!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The three peaks have been a dream of mine for many years now. I never feel more </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">simultaneously relaxed and exhilarated than when surrounded and humbled by nature.</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> This is something I share with members of my family. My dad completed the challenge many years ago and my Uncle has always been an avid hiker - I guess their influence rubbed off on me!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">After multiple meetings, finalising team members, dates and sorting out general logistics, we could turn our attention to training for the event. One issue was quickly highlighted within the group. - </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Training in Norfolk</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">, the countries </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">flattest</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> county,</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> for a mountain climbing event was </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">going to be problematic! </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Frustratingly, with our conflicting busy schedules </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">any significant practice group hikes were out of the question. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Individually, w</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">e all upped our running and in</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> my training and my </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">team mates</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> PT sessions </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">I</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> focused on strength, stability and balance. This</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> undoubtedly</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> helped but </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">in the gym </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">you simply can’t replicate the physical and psychological demands</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> you</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> experienc</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">e</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> on an exposed and hostile mountain</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">side!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Preparations weren’t smooth sailing</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">; </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Emma severely sprained her ankle </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">six</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> weeks before the event and together </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">we</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> worked carefully to rehabilitate</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> her</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">. I must admit, I thought it would be a bit touch and go, whether Emma would recover in time </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">evidently she is both determined and</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> a quick healer</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">. Luckily we did enough to make her mountain fit!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The four of us drove to Birmingham (a 3 and a half hour drive) and </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">boarded</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> a flight to Glasgow. This was to be Emma’s first flight so along with being frisked at security it was a day of firsts for her! At Glasgow we rented a hire car and set off for Fort William. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">scenery along the locks, between mountains was something to behold. Our excitement was growing, as seemingly were the mountains and our conversations were free flowing and easy. As per the nature of personal training, I know my clients very well but of course they didn’t know each other. I always find it thrilling, throwing different people together and seeing friendships build. Minus a quick stop for dinner and supplies the drive took 2 hours 30 minutes and we were all grateful to stretch our legs as we reached our hostel at the foot of Ben Nevis, our first climb. I must briefly note how clean and friendly the hostel was. Definitely superb value for money. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">After quick showers the team met downstairs to check over the routes on the map and chill out for an hour. Unfortunately that night the weather was so stiflingly humid none of us got any more than 3 hours rest - not ideal when about to embark on a 24 hour challenge! At 3m as I looked out the dorm window I saw several headlights slowly descending the mountain side! It was shortly to be our turn!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span><br />
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<span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt; text-indent: 0pt;">We met downstairs at 6am Saturday morning, ate breakfast, prepared kit and set off at 7am. The weather was still extremely muggy but as we climbed it gradually eased and became more bearable. As with the other two mountains we encountered over the weekend Ben Nevis begins to get increasingly cold and windy as you reach roughly 3000 ft. There was snow at the peak, despite being the end of June. It was defiantly hat and coat conditions! Sadly when your head is quite literally in the clouds there is not much of a view! The feeling of euphoria and achievement, shared with friends as we made the summit was a magical moment. Arguably, coming down the mountains was equally as challenging as going up. Your quadriceps and knees work extremely hard to control your body momentum as gravity attempts to throw you down the mountainside. The paths are very uneven and in many places, constructed on loose pieces of granite / slate causing a massive amount of slippage. I would like to say great care was taken on the descents but in reality we pushed on as quickly as possible surviving numerous near accidents on the way!!!</span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Some of the many memories that spring to mind from this first peak are:</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: black; color: white;"><span style="font-family: "wingdings"; font-size: 12pt; letter-spacing: 0pt;">l </span><!--[endif]--><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The ongoing picturesque rolling mountainside landscape. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: black; color: white;"><span style="font-family: "wingdings"; font-size: 12pt; letter-spacing: 0pt;">l </span><!--[endif]--><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">A fresh sprung waterfall at around the half way point. (I did not risk drinking the mineral water but enjoyed a good head soaking!)</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: black; color: white;"><span style="font-family: "wingdings"; font-size: 12pt; letter-spacing: 0pt;">l </span><!--[endif]--><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Leaving the main path to “short cut” past a lake by scrambling up the side of one particularly steep section of rocky grass, only to emerge directly in front of two ladies who were the equal distance behind us prior to our detour! On the plus side It was a fun 15 minutes and variety is the spice of life! We walked around the lake on the decent!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: black; color: white;"><span style="font-family: "wingdings"; font-size: 12pt; letter-spacing: 0pt;">l </span><!--[endif]--><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Seeing several individuals sitting on the side of the path, grey faced and sweaty clutching their chests! I asked if they were okay and we heard no reports of any deaths on the mountain that weekend! </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="background-color: black; color: white;"><span style="font-family: "wingdings"; font-size: 12pt; letter-spacing: 0pt;">l </span><!--[endif]--><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">As we got closer to the summit , other trekkers on their way down like to offer encouragement. The only problem with that is when one person says “only 40 minutes to go, your doing great” and then 15-20 minutes late someone else says exactly the same thing, it can become a little demoralising. I’m not sure if people don’t have a good concept of time or they are just trying to help you psychologically but it made us laugh…. and offer precise timings to other hikers on our way down!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span><br />
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Minus</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> a couple of food / comfort breaks and</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> having </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">our</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> rental car driven into</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> while waiting at a junction (by a white van)</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> just outside Glen Co</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> (yes what are the chances?) our six hour drive down to Scafell Pike in the Lake district was </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">relatively clear sailing and straight forward. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Driving into the Lake district (home of Scafell Pike) we entered rural farming community. The roads became tighter and we had to deal with hazards such as sheep in the road and passing oncoming </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">vehicles on single lanes. The scenery again was beautiful.</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Having arrived at the car park at 19:00 we had a quick stretch, and were ready to set off up our second mountain by 19:30. We took our first steps and immediately the heavens opened and I got my first opportunity to test the waterproofing properties of my brand new Mountain Warehouse jacket (brought for the challenge!) This was a relief having spent quite some cash on new clothing. - It worked great. I have to say I didn’t mind the rain and Emma positively loved it. It was refreshing, atmospheric and kept us cool on our hike. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">One thing on Scafell Pike that struck me was how picturesque it was down the bottom. There was a wide variety of different colourful flowers and a stream adjacent to the path. The rain was pretty much on - off for 90 minutes and it made the busy paths very slippery underfoot. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span><br />
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Again, heading towards the latter third of the accent, the temperature dropped which when you are already damp, isn't ideal. Another factor facing us was the imminent sunset. We had head torches but didn’t want to push our luck climbing in the dark. As a team we all felt there was a necessity to push on up to the top and get back down to base quickly. Once we summited, hugged, called loved ones and took photos we set of down the mountain at quite a rate! As the darkness slowly began to creep in we began running down the mountainside where possible. At times this was whether we wanted to or not. Raimo is an avid runner and would often suddenly take off with us left to chase after him! This also served to change our stride and provide relief to our muscles with a nice stretch. I will never forget how many people were still struggling up as it was getting darker and colder. One particular group of lads we had seen on Ben Nevis walked past us at about the half way point. They had no lights, they weren't wearing waterproof jackets and they wore only basic trainers. - You need decent walking boots for the three peak challenge. I could hear them all giggling away like a group of school kids as they walked past us. Just as I was thinking that was odd it hit me. The unmistakable sweet, rich smell of marijuana! As amusing and unexpected as the scene was, it does beg the question how people can be so stupid. Climb England’s tallest mountain at night, in the rain, with no lights, boots or appropriate clothing whilst toking on the old wacky backy bifter! As the chap in front of us said “That wont help their performance” I laughed. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">As we came to the end of our descent it was virtually black with only the slightest lingering light left to see where we were going. We sprinted the final 500 meters in what remaining light there was, somehow avoiding any roots or rocks. We completed the Skafell Pike in 3 hours, a very quick time. Next it was off to Wales. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<a href="https://scontent-lht6-1.xx.fbcdn.net/v/t1.0-9/65279727_2787127811360703_1346137037983449088_n.jpg?_nc_cat=111&_nc_oc=AQmE9Yjv9GCw7KZiTMKyKhSgnxHll47dy-EPzVw_-YhV5W8ZDAZZnuSsZsmYw3Lg880&_nc_ht=scontent-lht6-1.xx&oh=35f73d8091d43b0b1e9c11d022ee6d33&oe=5DAA6DEE" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center; text-indent: 0pt;"><span style="background-color: black; color: white;"><img border="0" height="240" src="https://scontent-lht6-1.xx.fbcdn.net/v/t1.0-9/65279727_2787127811360703_1346137037983449088_n.jpg?_nc_cat=111&_nc_oc=AQmE9Yjv9GCw7KZiTMKyKhSgnxHll47dy-EPzVw_-YhV5W8ZDAZZnuSsZsmYw3Lg880&_nc_ht=scontent-lht6-1.xx&oh=35f73d8091d43b0b1e9c11d022ee6d33&oe=5DAA6DEE" width="320" /></span></a><span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">During this dive the adrenaline of the event as a whole was wearing off and the first signs of mental fatigue were creeping in. As we drove out of the Lake District and toward Wales the chatter became muted. The radio was playing live from the Glastonbury festival and we all seemed to zone out. At around 01.30 we made a quick coffee and fuel stop (we were on empty on both counts) and also changed drivers. Forty minutes in to this leg of the journey and current driver Will drifted across the white line into adjacent lanes on the motorway. Luckily at that time of night there were very few other cars on the road.s Over and over again this happened until both the car itself advised him to pull over and we decided to change driver at a truck stop. I took to the wheel and with both Raimo and Will unable to drive I was hoping I would be safe to do so. Luck would have it that somehow, although feeling severely jet lagged I managed to drive the remaining two hours fairly comfortably and we arrived at the Snowdon car park at 04:00. It was just getting light. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span><br />
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Thirty minutes later, our internal clocks totally askew, having been awake for over 24 hours, we set off up Snowdon. I had heard it was by far the easiest path and as the sun rose upon our glorious surroundings we began making excellent time. I do believe the phrase “this is almost cheating” in reference to the ease of the path was uttered at one point. That was to change! </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">An hour or so into our third and final hike, having enjoyed a kind gradient, rolling mountainsides and crystal clear lakes we hit a bit of a dead end! Not what we were expecting. After consulting our map we backtracked 100 or so meters and were still left scratching our collective heads. Luckily there was another party of hikers close by and they informed us that we had to climb up a very steep face of rock. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span><br />
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</span><a href="https://lh3.googleusercontent.com/l1roqJ-qg9APnAYTAGhbWAu_Wz_HA7ilfrn-ueU2X9ZFS8J18pgX95n5Ma3JoUHvrM9tbhSrrECAEVP2u62oXUQ0HTLIckT-haA5iVMG-qx6ZZ2OVpNwT-lVMp_nnKdfkfOu82f4a0H2hBauRXEhySBxiqiBXnm7c18OPIrNOEz1LOYdlOGsrckT0n3LFqrWUNABI32vQMwJ5HlwL24H20CqD1LtGrMbTmEPfg3UfbzRKoI_4T3T2qV1w83RbwTVa0qPmP3HVxpTVVxBVB04ITv3JmeW2PYZTuSrBZ6MvjKy_RwXI6QaRyiKiaCCQwo1PbIFAmSILkKz4809dUzmFEZMEoiaemKuQU1aTYI-PMgOVCaOvJLJDf9f8LJGcmElDaI8piPfQpz37yVrnXioeJ0cLiZAIaTvMHc5tl7jHAC2TPGbQjQ6TTIVAyf3PdA_2uGFLEqFixe1w_2Oac6Vl3JiILhjHDhh0ymSnrQ4nJ9D5NMpVXwc699GqncvR5OejS3eZ2bQo6ifFLtsKdcO7dZ1d_9P5QM2CGUYG7sqRpJuvsmTBQsaTZa6CUYfoew4Zi97yGd-zr8-89C2tZVrEuKyviJJufVVsoaw8-idkQdhnsCV1Y741c02xgVofPohcgZVZZpuPO3Fjp-mMtprx2hxJ4sDcvm8_QrC3ncuINHNhwXox2wZ6WHlNyOS2Sgo_aQJrafOC_6xBXXaaEfwtj4X=w469-h625-no" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: black; color: white;"><img border="0" height="320" src="https://lh3.googleusercontent.com/l1roqJ-qg9APnAYTAGhbWAu_Wz_HA7ilfrn-ueU2X9ZFS8J18pgX95n5Ma3JoUHvrM9tbhSrrECAEVP2u62oXUQ0HTLIckT-haA5iVMG-qx6ZZ2OVpNwT-lVMp_nnKdfkfOu82f4a0H2hBauRXEhySBxiqiBXnm7c18OPIrNOEz1LOYdlOGsrckT0n3LFqrWUNABI32vQMwJ5HlwL24H20CqD1LtGrMbTmEPfg3UfbzRKoI_4T3T2qV1w83RbwTVa0qPmP3HVxpTVVxBVB04ITv3JmeW2PYZTuSrBZ6MvjKy_RwXI6QaRyiKiaCCQwo1PbIFAmSILkKz4809dUzmFEZMEoiaemKuQU1aTYI-PMgOVCaOvJLJDf9f8LJGcmElDaI8piPfQpz37yVrnXioeJ0cLiZAIaTvMHc5tl7jHAC2TPGbQjQ6TTIVAyf3PdA_2uGFLEqFixe1w_2Oac6Vl3JiILhjHDhh0ymSnrQ4nJ9D5NMpVXwc699GqncvR5OejS3eZ2bQo6ifFLtsKdcO7dZ1d_9P5QM2CGUYG7sqRpJuvsmTBQsaTZa6CUYfoew4Zi97yGd-zr8-89C2tZVrEuKyviJJufVVsoaw8-idkQdhnsCV1Y741c02xgVofPohcgZVZZpuPO3Fjp-mMtprx2hxJ4sDcvm8_QrC3ncuINHNhwXox2wZ6WHlNyOS2Sgo_aQJrafOC_6xBXXaaEfwtj4X=w469-h625-no" style="text-indent: 0pt;" width="240" /></span></a><span style="background-color: black;"><span style="color: white; font-family: serif; font-size: 12pt; letter-spacing: 0pt;"></span></span></div>
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<a href="https://scontent-lht6-1.xx.fbcdn.net/v/t1.0-9/62341069_2787130111360473_4453255549735141376_n.jpg?_nc_cat=106&_nc_oc=AQm8XkKQNr-bStO19oq6Z32wedV1lGWxfRZdHQsISxO_oMptJrcifsrjEEUDormHt44&_nc_ht=scontent-lht6-1.xx&oh=38165f1bbd7bb899b47a4d559ae7e987&oe=5DDDC777" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: black; color: white;"><img alt="Image may contain: people standing, sky, mountain, plant, tree, grass, outdoor, nature and water" border="0" height="185" src="https://scontent-lht6-1.xx.fbcdn.net/v/t1.0-9/62341069_2787130111360473_4453255549735141376_n.jpg?_nc_cat=106&_nc_oc=AQm8XkKQNr-bStO19oq6Z32wedV1lGWxfRZdHQsISxO_oMptJrcifsrjEEUDormHt44&_nc_ht=scontent-lht6-1.xx&oh=38165f1bbd7bb899b47a4d559ae7e987&oe=5DDDC777" width="400" /></span></a><span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Fatigued, hungry and tired this was probably, physically speaking, the toughest and most technical part of the weekend for me personally. There was very little room for error and at times we all felt the need to grip onto the rock with our hands as we climbed. Will, usually so bubbly and laid back, appeared to be struggling. After what seemed like a tricky eternity we finally reached the top of the section of rock. Looking over at Will I noticed he wasn’t looking great. He was quite pale, looked out of breath and seemed very tense. A complete contrast to his usual self. I asked if he was okay to which he replied. “I just bottled it” It was at that moment my brain kicked in and it hit me. I remembered Will is afraid of heights. While he settled his nerves we all took the opportunity to take a quick drinks break. Considering how uncomfortable and scared Will must have been feeling it is quite a remarkable feat that he managed to climb that section of rock. Talk about overcoming your fears!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The remainder of the assent was, although not far, very arduous. We were both physically and mentally tired and bad weather was coming in fast. That is to say it was bitterly cold, wet and windy. Still we struggled on against the wind up to the summit and eventually stood atop the grey stone monument. We all hugged, took some pictures and discussed how best to descend. Will was adamant he couldn’t go back the way we came. We asked a tour guide from another party if the alternative route would be okay to get back to our car park. He said “once you get to the bottom there will be a 3 hour walk round to your car park. Its Sunday so you might struggle to find a bus”. I think all our hearts sank in unison. We looked at each other and I think Raimo asked Will if he could make it. We briefly contemplated one of us (me) going back the way we came and bringing the car around but I wanted to keep the team together. I personally wanted to go back the way we came but didn’t want to pressurise Will into doing something he was uncomfortable with doing… twice! </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">We decided to walk down the alternative route. Sore legs aside it was relatively easy going and the way we were supposed to come up Snowdon if we hadn't started at the wrong car park! Schoolboy error! One memory that we all share from this decent was how long it lasted. Having completed the vast majority of the challenge, this last phase seemed to go on and on! What made it worse was you could see both the path and mountain train track for as far as the eye could see, yet no matter how far we walked it just kept winding on and on in front. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">Eventually, at 09.30 we did reach the bottom. We had completed the Three Peak Challenge. Hurrah! We were exhausted but thrilled! </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">There was a small restaurant at the foot of Snowdon and the owner gave us the number of a local taxi cab to take us back to the correct car park. That journey was easily 20 minutes of steep undulations and twisty roads so we all agreed we were happy with the decision not to walk!</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The trip back was tiring with constant driver swaps as we struggled to keep our sleep deprived eyes open in the blistering sunshine. We took the car back to Birmingham airport and Raimo drove the remaining 3.5 hours back to Sunny Norfolk. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">All</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> of us</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> agree this is </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">not </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">a challenge to be taken lightly. </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">We</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> missed out on the 24 hour goal</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> but considering it wasn’t the smoothest of rides (with being crashed into and a couple of navigational hiccups) we were quite satisfied. Our walking times on the mountains were very quick and above all, we enjoyed each others company, some spectacular </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">scenery</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> and we raised good money for </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">The Marine Conservation society</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">.</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">We</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> are already planning </span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;">our</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> next potential adventure, The Yorkshire Three Peaks</span><span style="font-family: serif; font-size: 12pt; letter-spacing: 0pt;"> in 2020! </span><span style="font-size: 12pt; letter-spacing: 0pt;"><o:p></o:p></span></span><br />
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JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-34221002381093168122018-11-30T15:17:00.006-08:002019-01-30T06:27:39.031-08:00Fitness for Motorsport <br />
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<a href="https://1.bp.blogspot.com/-y-NwTsTP0zg/XAHEsZ6RZTI/AAAAAAAAImY/xXGgf6HcEo42eeFrvjOFaOBppWvojQkYQCLcBGAs/s1600/sebring%2B2011.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="332" data-original-width="500" height="212" src="https://1.bp.blogspot.com/-y-NwTsTP0zg/XAHEsZ6RZTI/AAAAAAAAImY/xXGgf6HcEo42eeFrvjOFaOBppWvojQkYQCLcBGAs/s320/sebring%2B2011.jpg" style="cursor: move;" width="320" /></a></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">When I was 10 years old I wanted to become a Formula One driver. I was besotted with the sport. I quickly understood that such an
ambition, for me, was unrealistic. I only went karting a handful of times with my dad and struggled to grasp the correct racing lines. I certainly wasn’t particularly
quick. Being heavily into Kung fu I had a keen interest in
the body and fitness / exercise so naturally I decided one day I would be personal trainer an F1 driver. Sadly
these job opportunities are rather limited. There are currently only 20 F1 drivers on the grid and most drivers have known or been friends with their trainers for
many years.</span><br />
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Fortunately after
extensively researching and studying the physical and mental requirements to become
a competitive driver in modern day motor racing I have had the opportunity to
work with several drivers and teams at various different levels on the Motorsport ladder. I’ve worked with karters, drivers in different formula drivers and indeed F1 test
drivers. Alongside gym based training I have also provided event support internationally for teams / drivers at the circuit in sports car competition and British super bikes. So despite not
making F1 I have led a very fulfilling, enjoyable and challenging career in
Motorsport </span>to date.<span style="mso-spacerun: yes;"> </span>When I take on new
drivers, aside from their personal considerations here are the areas I predominately concentrate on. For the purpose of this blog regard all examples as F1 drivers.</div>
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<a href="https://4.bp.blogspot.com/-9ly4gw9CawA/XAHEeuwacPI/AAAAAAAAImM/umPzDSzJSDgRT9mzStMFX0U9_ZQrHHJHACLcBGAs/s1600/button.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" data-original-height="183" data-original-width="275" src="https://4.bp.blogspot.com/-9ly4gw9CawA/XAHEeuwacPI/AAAAAAAAImM/umPzDSzJSDgRT9mzStMFX0U9_ZQrHHJHACLcBGAs/s1600/button.jpg" /></span></a></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">It is paramount that Formula One drivers are extremely aerobically fit. Their heart
rate will sit between 170 and 180 beats per minute during a 90 - 120 minute race. Considerably higher when waiting for the lights to go out, nerves and adrenaline are coursing through the
body. This means there is a huge cardio vascular demand on the heart and lungs,
which need to transport oxygenated blood around the body to the muscles. The physical nature
of driving flat out in predominantly hot climates means it is all too easy for
a driver to become fatigued or physically uncomfortable and lose concentration. As
hot and humid as ambient conditions might be it is multiplied in the
cockpit.<span style="mso-spacerun: yes;"> </span>At racing car speeds things happen
in the blink of an eye. The slightest loss of focus can and often does mean a trip
into the gravel, or worse still, into the wall. By vigorous cardio vascular
training modern day super fit drivers greatly reduce the risk of fatigue and
lapses in concentration. In other words a fit driver will withstand the demands
of the cockpit much better than one who is less fit. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Well documented now is the necessity for a driver
to cope with G forces, especially in a single seater car. The cockpit is a very
hostile place. Divers are bumped around and pulled quite literally left right
and center whilst wrestling their nibble but ridiculously powerful beast of a car around a circuit. Driving
on the edge, centimeters away from catastrophe whilst being bashed around at
185 mph is no mean feat and physical adaptation is crucial. The neck needs to withstand the unrelenting G forces
pulling it from side to side and backwards and forward whilst cornering, accelerating
and breaking. At 5 G's the head becomes 5 x heavier. Imagine that! Any fit but unconditioned human would scarcely manage 6 laps flat
out around a circuit in a Formula one car before their head felt like it wanted to detach itself and role of
their neck! <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">In addition to strong necks it is imperative for racing drivers to have
conditioned shoulders, chest, back and arms with excellent muscular endurance. In
the past and currently to a degree, despite the strength requirements drivers needed to be slight and light
weight. This equates to a superb weight to strength ratio. With the increasing total driver / car
weight allowance today’s drivers can afford a fraction more muscle mass which
some are exploiting to help aid their physical performance. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<a href="https://1.bp.blogspot.com/-a-YXMzlZiXI/XAHEgfw3QLI/AAAAAAAAImQ/bDkQy74OgpQlJYLrnem6fdj-knmdKtLhQCLcBGAs/s1600/antel.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-a-YXMzlZiXI/XAHEgfw3QLI/AAAAAAAAImQ/bDkQy74OgpQlJYLrnem6fdj-knmdKtLhQCLcBGAs/s320/antel.jpg" width="240" /></span></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">The core (center of the body) is another key area
for racing drivers. Sitting in the cockpit, drivers are in an almost horizontal, laid back position with their feet raised to waist height. This means the core
is their center of gravity, takes the brunt of energy continuously travelling through the body and needs to support the lower back for up to two
hours at a time. The core muscles help support the skeletal system and in turn
keep the internal organs in place as they’re being thrown around inside the body. They also connect the upper and lower body and stabilise the torso with each and every movement throughout the body. Without a highly trained core, drivers
wouldn’t be able to hold their body posture firm whilst driving and they would
suffer chronic back injuries. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">An often underestimated and overlooked but fundamentally
important requirement is having strong leg and hip muscles. Firstly, under
breaking for a slow corner a driver must exert upward of 100 kg pressure, dependent on the nature of the bend. Tracks like Monza and Montreal have enormous braking zones with big stops from high
speed. Here the breaking leg force required will be considerably higher. Have you ever tried a single leg, leg press
in the gym? See how tough 100 kg is. Then imagine repeating it over and over
again. Additionally, having strong hip, bum and leg muscles, along with the core will help a
driver keep their legs in alignment and avoid constant hitting of the side of the cockpit causing
bruising and pain. <o:p></o:p></span><br />
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Balance, coordination and reaction work contribute another vital part of the training method. The better the brain is at connecting quickly and efficiently with the muscular skeletal and nervous systems the greater feel and sensitivity to the car a driver will have. Weighted balance exercises force the brain to connect and create new neuro-muscular pathways to the body (including the core) which in turn improves proprioception. In other words drivers have more nerve endings and muscle fibers to call upon at their disposal. The body and specifically the core will react to the slightest or most violent physical demand without delay. </span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">In conclusion the fitter the driver the more
comfortable and more focused they will be in the cockpit. The heat, physicality
and fatigue will affect them less and they will also maintain a
psychological edge. Knowing you’re physically prepared for competition has huge
psychological benefits such as confidence. All that said, despite the undeniable importance of being super fit and conditioned to race, the other best thing a driver can do is to drive! <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">As with any top athletes, nutrition is vital for
drivers. Ensuring they are fueled adequately for training, travel and
competition is paramount. To supplement training and prepare for a race weekend
their food intake should consist of natural, varied, whole foods which are rich
in macro and micro nutrients. Taking
into account exercise scheduling, competition and the relentless travel, the
timing of food consumption is also very important. Drivers need to peak on the
Saturday and Sunday afternoon. At the circuit simply loading up on
carbohydrates is not enough.<span style="mso-spacerun: yes;"> </span>Drivers
need to recover from muscle fatigue and restore energy levels. Equally vital is
ensuring drivers are hydrated before during and after a race. Personally I avoid
sports supplements where possible in favor of a natural food sources. However racing
in hot climates combined with the physical exertion of driving a race car regularly results in a huge fluid loss and therefore electrolyte deficit. Alternating regular high quality isotonic drinks with plain water helps keep drivers hydrated and
therefore focused. Being even slightly dehydrated will have a disproportionately negative effect on concentration and performance. It is common for drivers to
lose 3-5 kg in sweat during a particularly grueling race such as Sepang in
Malaysia. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">As well as working in the gym environment I have
traveled with teams around the UK and abroad providing event support to ensure
the drivers and team in general are in the best possible physical, mental and
emotional condition to go racing. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">At the circuit my personal job is pretty varied. <o:p></o:p></span><br />
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<a href="https://3.bp.blogspot.com/-SGnOGjp2J94/XAHEk6yQO0I/AAAAAAAAImU/cVAeBCiUPYkUY14KG0LEgMswHfApUC9QQCLcBGAs/s1600/massage%2Bsilverstone.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" data-original-height="453" data-original-width="604" height="240" src="https://3.bp.blogspot.com/-SGnOGjp2J94/XAHEk6yQO0I/AAAAAAAAImU/cVAeBCiUPYkUY14KG0LEgMswHfApUC9QQCLcBGAs/s320/massage%2Bsilverstone.jpg" width="320" /></span></a></div>
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<span style="color: #222222; font-family: "baskerville old face" , serif; mso-bidi-font-family: Arial;">I provide drivers with driving
specific warm ups before they get into the car. Weekends involve a lot of
massage and stretching work. Also I monitor the driver’s food and water intake
to ensure they are consuming the correct foods at the right times to ensure
peak performance. As previously stated, this includes providing specialised
hydration and energy drinks designed to keep the drivers brains and bodies
working at optimum levels and replacing lost salts. Something I try to slip
under the radar but goes a long way is I continuously monitor and if need be,
act upon the drivers psychology. This is to ensure they are all in the optimum
frame of mind / zone to go racing. Another aspect of my job as driver therapist
at the circuit is I effectively work as a personal assistant to the drivers,
resolving any issues that inevitably occur and generally keeping them on
schedule for their media / sponsor / event commitments.<span style="mso-spacerun: yes;"> </span>This also helps take that stress away from
team managers. I also find it useful on test days to conduct fitness and health
screening tests to monitor their heart rate, blood pressure, body fat and
flexibility thus ensuring I am happy with their physical </span></div>
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<span style="color: #222222; font-family: "baskerville old face" , serif; mso-bidi-font-family: Arial;">For further information on driver
fitness and event support I have a short you tube video. <a href="https://www.youtube.com/watch?v=_j2Qu2rDctE&t=48s">https://www.youtube.com/watch?v=_j2Qu2rDctE&t=48s</a><o:p></o:p></span></div>
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<br />JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-87893429480958286152018-10-30T07:39:00.000-07:002018-11-30T14:30:14.979-08:00Kung fu - My Story<div class="MsoNormal">
<span style="font-family: "baskerville old face" , serif; font-size: 12pt;">I can still remember the moment back in what must
have been 1990 or 1991. I was playing at my grandparents’ house in New Malden. I was up in their bedroom and my mum walked in asking “Would you like to learn
Kung Fu?” I vividly remember replying “What’s Kung fu?” to which mum answered
“It’s like Karate” Like many six year old's </span><span style="font-family: "baskerville old face" , serif; font-size: 16px;">I was a boisterous, enthusiastic and brimming with energy. I recall hearing my mum say it would help “channel some energy” and “wear him out”. In hindsight I’m not sure it worked! </span><br />
<span style="font-family: "baskerville old face" , serif; font-size: 12pt;"><br /></span>
<span style="font-family: "baskerville old face" , serif; font-size: 12pt;">I was hugely excited and the following weekend I went along to my first ever lesson. The style of Kung Fu was Lau Gar and it clicked with me from the offset and </span><span style="font-family: "baskerville old face" , serif; font-size: 12pt;">I instantly fell in love with my 09:00 – 11:00
Sunday morning classes. They were held in an rundown, poorly insulated secondary school gymnasium which doubled up as a basket ball court. The floor was extremely hard and especially cold under bare feet in Winter. The hall had an unmissable aging gym smell. It wast a mixture of sweat, dirt and hard
work combined with old mats and lots of wooden equipment. Another feature was the high ceiling. This caused my legs to turn to jelly whenever I walked in or gazed upward due to my
phobia of looking up at tall buildings. Despite this, even at such a young age
I felt comfortable in this environment. I had a huge respect for my first
teacher Asim Agri, (I called him Mr Agri) and would hang on his every word. To this day I
think it’s so important for young children to have role models outside family
and school life.</span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<a href="https://1.bp.blogspot.com/-H-9Cr47WGMg/W9hnYovGn9I/AAAAAAAAIPk/MAxp-Yu3yK8TpWXSCDdNNysR0fReBYLOQCLcBGAs/s1600/yin-yang-vector.%2B2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="299" height="179" src="https://1.bp.blogspot.com/-H-9Cr47WGMg/W9hnYovGn9I/AAAAAAAAIPk/MAxp-Yu3yK8TpWXSCDdNNysR0fReBYLOQCLcBGAs/s320/yin-yang-vector.%2B2.jpg" width="320" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">I quickly asked my friend to join up with me to
which he instantly obliged. I would turn up each week and get stuck in giving
the sessions my all, I was having a great time. I enjoyed the exercise and sparring
side of things but found the technical aspects difficult to remember and master
although that has changed now. Sparring would always involve dragging these
huge long, blue school gym mats over to make a matted area in which to fight. I
distinctly remember setting those up. As much as I enjoyed sparring I would get
extremely nervous each time I was up on the mat. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Through my participation in Kung fu I became
fascinated in… no besotted with Bruce Lee. The problem for me was as a child I
was never allowed to watch his films due to the violence and nudity! All I knew
was I wanted to fight like him! I would imagine how many men he could defeat at
a petrol station fracas and wonder if one day I could! <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Four weeks into my study my parents brought me my
very first Kung fu kit and sparring pads. I was so proud and cherished my kit more
than anything. The uniform was similar to a traditional Karate gi only in black
which made me feel special relative to my friends who wore white at their
Karate or Judo clubs. I’ve always taken great pride in my identity and
belonging. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">After probably 3- 6 months (forgive my lack of
specificity, it was a long time ago) I graded with my friend and the rest of
the class beginners for my white belt. My memory of the occasion was one of being
both excited and scared. Our senior instructor Mr Neville Wray visited our club
to conduct the grading’s in a separate room. This was the first time I had met
him in person although leading up to the grading’s I heard other students in
the class talking about him in reverent tones. Upon meeting Neville I was
instantly in awe of him and what he had and still was achieving on an
international level. What I remember of him from our first encounter was that
he was very formal, although not scary or intimidating (even to a six year old).
Oh and big…he was very big! - Having met
him several times since over the years I would add humble and friendly to that.
He is another man I have enormous respect for and to this day he is doing a
great job as one of the head coaches to the British WAKO Kickboxing squad.
Happily I passed my examination for white grade, as did my friend and on
hearing the news the following week and receiving a certificate and white sash,
I recall jumping into my mums arms with pure exhilaration and joy. I was now a white
sash!<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">When I was
7 or 8 I entered the national championships in Southampton. I genuinely
believed I could win. That Autumn Sunday was a reality check. Having sat in a
minivan for 90 minutes or so I got myself massively worked up and nervous and by
the time we walked into this huge old sports hall I could barely function. Somehow
I managed to control my nervous (despite visibly shaking) enough to put in a
fair account for myself but still lost my first round match. I was
simultaneously devastated, embarrassed and ashamed. I can’t remember my
instructor Asim being at that tournament although I’m sure he would have been. It
was a very long and lonely trip back to Surrey. I still remember my mum frying
multi-coloured pasta swirls in butter and dropping grated cheese on top. With
some ketchup that cheered me up no end. To this day I believe losing is a
necessary process in achieving success.<o:p></o:p></span></div>
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<a href="https://4.bp.blogspot.com/-qEms2GRVuZ8/W9hqzKEi1XI/AAAAAAAAIQE/p_16uPDKx3Q-fJh6Kl7isiRlH_B6QT--gCLcBGAs/s1600/bow.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="142" data-original-width="200" src="https://4.bp.blogspot.com/-qEms2GRVuZ8/W9hqzKEi1XI/AAAAAAAAIQE/p_16uPDKx3Q-fJh6Kl7isiRlH_B6QT--gCLcBGAs/s1600/bow.jpg" /></a></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">As the years past people naturally came and went.
My friend dropped out when we were 8 and my teacher Asim retired due to health
reasons. Sadly I never found out what became of him but I like to think he is
still around and comfortable. Sent to replace Asim was a man who is now one of
my best friends and a kindred spirit. Russel must have only been 17, 18, 19 at
the time and he still wasn’t a black sash. It’s funny, I can’t remember much of
these early sessions but I still loved the lessons and after a year or two the
club moved location and became a bit more geared towards adults. There were children but not many. I would
guess I was now around 10 years old.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Being the youngest in a class primarily made up of
adults was always going to bring the best out in me. I used to be extremely
competitive with other students trying to do more exercises, or execute
techniques faster than they could. I continued to move up the grades and got
bigger and stronger and more confident in what I was doing. The class had a
core of students Russell our instructor, Steve who was his second and would
take the class when Russell wasn’t there, Karl (with a K), Harvey, Chris and
myself with many other memorable individuals coming for a year or two before
inevitably disappearing. All these guys I became close friends with. Steve and
Russell in particular (and later Harvey). <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Steve was a character. Stocky with a shaven head, a big fiery ginger goatee (to protect his chin apparently) with tattoos on his arms,
legs and back of his neck. To look at you definitely would not mess with Steve but
to know him he was one of the easiest most laid back and friendly guys you
could ever meet. He looked after me and when sparring, showed me a lot of
respect, giving me the time and confidence to try different techniques without
fear of being flattened yet he would always keep me honest. Its fair to say, Steve took me under his wing. I would also relish fighting Russell
but his speed meant you had to be extremely careful and maintain a healthy
respect when coming forward. One mistake and bam! I remember two occasions he
gave me lock jaw with a hook out of nowhere! Nothing heavy or dangerous, just
enough to make me think. You knew when you got to Russell you had deserved it.
Over the years we all had some great ding dongs, but always controlled with a level of mutual respect. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">When I was 13 Russell encouraged me to compete in
the national championships. I told him I wasn’t interested as I knew I’d get too
nervous and worked up about it. Even thinking about it used to send butterflies
straight to my stomach. Russell still advised I enter reasoning that if I
didn’t enjoy it I wouldn’t have to do it again. He also said I should give it a
go so whatever happened I would always know that I competed. With hindsight I
do believe to a degree that he wanted me tested and thought I might do well.
That it was something that I should experience after all the years training I
had done. I also think he knew that as a martial artist and as a person I would
regret not challenging myself, out of my comfort zone and experience tournament
fighting as he had. I didn’t want to
disappoint him so I decided to compete. I’m glad I did.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<a href="https://1.bp.blogspot.com/-jOR-HB62tZs/W9ho7dKVWoI/AAAAAAAAIP4/YzloX0IMAJ8AtPgEXpp8ZOX4e0vsBkYyACLcBGAs/s1600/41648622_528579777612076_9106696806422544384_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://1.bp.blogspot.com/-jOR-HB62tZs/W9ho7dKVWoI/AAAAAAAAIP4/YzloX0IMAJ8AtPgEXpp8ZOX4e0vsBkYyACLcBGAs/s320/41648622_528579777612076_9106696806422544384_n.jpg" style="cursor: move;" width="320" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">It was sheer luck
that one round of the CIMAC Super league national championships tournament was being
held just a 15 minute cycle from my house. In fact it was staged at the very
same location as the original club had started out. I saw it as a personal
homecoming of sorts. I arrived, met up with Steve who was helping out with the
set up and he booked me in for the peewee light continuous draw. Unfortunately
Russell couldn’t make the tournament and my parents, as far as I can remember
weren’t able to attend. It was just Steve and I. Up to this point we had always
done point fighting and light continuous at our club, but with the smaller, more
precise dipped foam pads on our hands and feet. For the light continuous
category however I needed proper full size boxing gloves. By chance Steve knew
a woman who had a pair of 16 oz gloves. I had never worn boxing gloves before and
they were large, cumbersome and heavy. Alongside the extra weight they felt
foreign to me they seemed to engulf half my arm! As a short thirteen year old
boy (as an adult I’m only 5’7) being placed into the under 18 peewee category I
was at a pretty substantial disadvantage. Something happened to me in that
hall, on that day. My back was to the proverbial wall. Standing in the center
of the matted fighting area, intimidated and surrounded by a couple of dozen
fighters and supporters representing my opponents much larger clubs, all
shouting inaudibly fast, exasperated exclamations in expectation of perceived
points due to be awarded, aimed at influencing the referee, putting me off and
encouraging my opponent. Slapping the floor with their hands as they shouted
and generally getting behind anything and everything my opponents did, I was in
a hostile environment and I dug deep. I fought with every morsel of strength
and will power I could muster against much older, taller kids who were every
bit my technical equal or better. Near adults who were experienced national
level fighters. Fighters who weren’t afraid of high ceilings! I have a clear recollection of being
absolutely exhausted but only halfway through fights. I was barely able to
breathe, gasping for air, totally depleted of energy and at one point desperately
gesticulating the universal sign for a timeout that would never come. What I
hadn’t realised was this being continuous fighting there were no stoppages. You
stopped after 3 minutes when the bout was over. (I actually remember the
referee laughing as he said I couldn’t have one) Despite the heavy gloves, and perceived
disadvantages I came away with a third place trophy. I was so proud and
remember the other coaches and their fighters coming up and shaking Steve’s and
then my hands. They congratulated Steve on my performance and specifically how
much heart I displayed. He was if anything prouder than I was and said I had
fought like a lion. At that point I believe Steve stopped seeing me as the 9 /
10 year old boy he had met almost half a decade previously and started seeing
me as an adult and a good martial artist by any measure.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Later that same year
I entered the South East Championships in Maidenhead. With no disrespect to my
competitors, (there were some excellent fighters) naturally the standard was
not as high as at the nationals. For starters it was a more localised
tournament and this time I was in fact one the older more senior grades in the
category. I won that tournament to which I had and still have an enormous
satisfaction. Nothing however will beat my 3<sup>rd</sup> place at the National
Championships early that year.<o:p></o:p></span></div>
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<a href="https://1.bp.blogspot.com/-ZaCpxq_YDcc/W9hjELStWwI/AAAAAAAAIPA/r3pfiI-eqo0oclFchoSwoahfWFob_2E7wCLcBGAs/s1600/flying%2Bkick.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="200" src="https://1.bp.blogspot.com/-ZaCpxq_YDcc/W9hjELStWwI/AAAAAAAAIPA/r3pfiI-eqo0oclFchoSwoahfWFob_2E7wCLcBGAs/s1600/flying%2Bkick.jpg" /></a></div>
<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br />The following year,
now 14 I entered the national championships again, this time in Windsor. As always I was ridiculously nervous and
found it hard to focus. I arrived with my mum, signed in and waited for my
category to be allocated fighting areas. When after two hours of tortuous
hanging around the area was announced on the PA system I made my way to the
appropriate area. The other competitors where enormous and half of them looked
like men. Men who could kick you in the head before you saw their foot move. It
would appear that everyone had grown over the winter except me! The speed of
these athletes was unbelievable. My name was called up and I stepped onto the
mat and was immensely relieved to see my first opponent appeared to be only one
grade (sash) above than me, a similar age and only a couple of inches taller.
He was also a better point’s fighter and went on to progress to the second and maybe
even the third round, I’m not sure.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">For me I had given
it a fair crack as Russell had asked and I have no regrets whatsoever. To
continue it simply wasn’t worth the tension, and overriding anxiety I would
experience weeks before and leading up to tournaments. Besides, these guys I
was competing against were fighting fortnightly around the country, training
three times a week with clubs who were geared up towards tournament fighting. Genetically
many were superior to me. Bigger, faster, stronger and more flexible and the
top guys were in the British squad. I was and am still a good fighter but to
use a football analogy I was a mid-table championship fighter not premier
league! Luckily for me there are many aspect to Kung fu that I love and I gain
a lot more than just being able to fight.
<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br />Later that year I
had my one and only significant Kung fu injury. I was sparring with Karl who
was an awkward man to fight. He was about 6ft and all arms and legs. One week I
would have a clear upper hand, the next week he would. On this occasion he
threw a powerful but controlled roundhouse kick (the top of the foot / ankle
swings across the opponent to hit the side of their body / head). In this
instance I shuffled forward at precisely the wrong moment and wham! He caught
me straight across the nose. I remember a wave of denseness filling my head and
everything fell silent, except for an internal ringing. That’s when I heard
Karl say “your nose is bleeding” As my
nose preceded to run with blood I remember wishing it hadn’t happened and
thinking what an inconvenience it was to everyone and wondering how bad it
would be. Poor Karl was mortified and couldn’t stop apologising. He even
offered to take me “up the casualty”. At the hospital that evening they said I
could have plastic surgery if I wished but I decided to leave it. Luckily the
incident didn’t spoil my good looks! I didn’t even get much of a black eye(s)
which I remember being disappointed about at school the next day! There is a tiny
lump towards the top on the bridge of my nose but otherwise unscathed.
Ironically 10 years later I unwittingly repaid the favour to Karl with a
spinning kick of my own. As with me it was the only time he had ever really
been hurt at the club. Even then, I blame both incidents on unlucky timing.
After all the years training, even with the control we exhibited I think we got
off quite lightly. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">As the years past I
became closer friends with Russell in particular but also with Steve and Harvey
too. We started a tradition where the whole club would go out every Christmas for
a meal and get together. That’s where I experienced my first taste of curry and
drunkenness. I loved those evenings out with adults and club mates. I won’t go
into detail!</span><span style="font-family: "baskerville old face" , serif; font-size: 12pt;"> </span></div>
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<a href="https://4.bp.blogspot.com/--UwOJw2_B9M/W9hoYoO_92I/AAAAAAAAIPw/PfolGCP-GoEvVM0N8Y8lcI_diFKy3KXTgCLcBGAs/s1600/weapons.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://4.bp.blogspot.com/--UwOJw2_B9M/W9hoYoO_92I/AAAAAAAAIPw/PfolGCP-GoEvVM0N8Y8lcI_diFKy3KXTgCLcBGAs/s320/weapons.jpg" width="320" /></a></div>
<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">When I turned 16
Russell asked if I wanted to help him and Steve with his children’s lesson that
preceded our adult class. Naturally I jumped at the chance. As the weeks and
months went by they would give me more and more responsibility and after two
years teaching with them, they supported me fully in opening my first very own
club children’s class one month to the day after my 18<sup>th</sup> birthday.
Unbelievably looking back I had that club for over 10 years and grew it to a
point where I had 15 regular students. It was the maximum I could manage on my
own but I loved teaching that class and continued to teach at both Russell’s
children’s class and on the rare occasion the adult one when both he and Steve
couldn’t make it. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Into my mid-twenties
I begun appreciating the more traditional aspects of Kung fu. Aspects such as
the sets (a set of continuous movements done with tension and fluidity) and Tai
Chi energy techniques, breathing and even meditation. Many people have no time
for semi contact martial arts and the traditional aspects and I do see if they
are only interested in the fighting side of things they will feel a percentage
of Kung fu is not for them. For me though, there are so many internal benefits
I gain from being a martial artist. Yes I do still love hitting the pads or
putting on the gloves for a sparring session but I find an inner peace with the
fluidity, grace and focus needed for tai chi and even apply that to weaponry
work, sticking hands and if I’m with someone I trust, sparring.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<a href="https://1.bp.blogspot.com/-RJ1-QTu0zdw/XAG4zdaNpyI/AAAAAAAAIlQ/5ZUaEsD15z8BIhzYLGDkn-8UyL0AFH7DwCLcBGAs/s1600/46056715_334281360484840_5013376117259332975_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="200" src="https://1.bp.blogspot.com/-RJ1-QTu0zdw/XAG4zdaNpyI/AAAAAAAAIlQ/5ZUaEsD15z8BIhzYLGDkn-8UyL0AFH7DwCLcBGAs/s200/46056715_334281360484840_5013376117259332975_n.jpg" width="200" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Having moved to
Norfolk I have kept teaching but now I’m looking to expand upon that and reach
out to more people. I remain close friends with Russell and we will always
share a mutual love for Kung fu and everything it umbrellas as well as Bruce
Lee, Kung fu films, music and TV, cinema. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">I feel that I am a
complete martial artist albeit one with a long way to go and much to learn.
It’s a never ending journey and once it’s in you, REALLY in you there’s no
escaping it. I enjoy all the facets Kung
fu has to offer in equal measure and through my spirit and desire it embodies
me to some degree. I will never be an elite world class fighter but I know
through my teaching I have helped many, many people. That’s good enough for me.
<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">www.jwcorenutrifit.co.uk<o:p></o:p></span></div>
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<br />JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-22952894921548760772018-09-26T07:25:00.002-07:002018-09-26T07:56:01.777-07:00Childhood Health<span style="font-family: "baskerville old face" , serif;"><span style="font-size: 12pt;">I am lucky enough to have two gorgeous little
boys. One is seven, the other four. They are brimming with life, exuberance and
100% in your face! Naturally, I wouldn’t have it any other way! One of their </span>favorite </span><span style="font-family: "baskerville old face" , serif; font-size: 12pt; text-align: center;">pastimes is wrestling (and beating up) daddy and they love walks and
cycle rides around our little village. Like most children they adore the park
and of course, soft play areas! Hopefully this rings true to most other
parents.</span><br />
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt;">In this blog my aim is not to come across arrogant,
judgmental or like I believe I am the world’s best father. What I am is a dedicated
dad who happens to be a personal trainer. Like most other parents I experience
the day to day struggles associated with trying to do the best for my children.
I have written this article to highlight some scary facts but also offer hope
with some potential alternative choices when it comes to ensuring your child is
fit, healthy and happy.</span><span style="font-family: "baskerville old face" , serif; font-size: 12pt;"> </span></div>
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<a href="https://1.bp.blogspot.com/-VRNLm8uTGUc/W6uUVOHTvxI/AAAAAAAAHno/38n_tKSOyQsnqCq1rZjuAYTQUSFNwL1nQCEwYBhgL/s1600/kids.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="168" data-original-width="299" src="https://1.bp.blogspot.com/-VRNLm8uTGUc/W6uUVOHTvxI/AAAAAAAAHno/38n_tKSOyQsnqCq1rZjuAYTQUSFNwL1nQCEwYBhgL/s1600/kids.jpg" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p> </o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Childhood obesity is an ongoing hot topic in the
media and rightly so. I believe it is a worrying and fundamental problem that
is clearly obvious to my eyes when I’m out and about. Across the board children
are becoming more sedentary and eating cheaper, more convenient and ultimately
poorer quality, processed foods. Foods which are less dense in nutritious
content but filled with nasties such as salt, sugar, fat and additives.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">I am not claiming for one second that my boys
don’t have lazy days were they watch TV or play on their IPads and they
certainly enjoy foods which I would rather they didn’t. (To be fair so do I!) <span style="mso-spacerun: yes;"> </span>What I can say is that I will always ensure
they get out of the house and do some physical activity to stimulate their
brains and bodies for an hour or two. The majority of time at home they are cooked
healthy, nutrient rich foods.<span style="mso-spacerun: yes;"> </span>I personally
love cooking from scratch and I enjoy getting my boys involved in the cooking
process where I can. Involving the children means we all own the process and
they clearly appreciate eating something they helped create. What’s more, it’s
a great way to spend quality time with them. Satisfaction all round.
Disclaimer… be prepared for mess!<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Some facts and stats on childhood obesity in the
UK: <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">On average across the UK, almost one quarter of
children are overweight or obese by the time they start school. – This to my
mind is staggering. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Typically, it is the poorest children who are
most likely to be overweight or obese and to have a poor diet. They’re the
least likely to eat enough fruit and vegetables and the most likely to eat
foods high in fat, sugar and salt every day.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Obese children are at greater risk of conditions
like diabetes and high blood pressure, and of heart disease and stroke as they
get older. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Obesity in childhood can contribute to
behavioral and emotional difficulties like depression, and reduce educational
attainment. Obese children are more likely to need medical care and days off
school as a result of illness. - From my own experiences owning gyms and
personal training businesses I have come to realise so many people suffer and
have suffered since childhood with depression. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Excess consumption of sugar is damaging
children’s teeth, with extractions the most common reason for 5-9 year-olds in
England to be admitted to hospital. This blows my mind. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Currently my wife and I are looking into various
after school clubs for our children as we both believe in offering them further
physical and mental stimulation outside of their school and home environments.
They both swim once a week and I’m sure it’s a given my eldest will try out my Little
Dragons Martial Arts Classes. <span style="mso-spacerun: yes;"> </span>They
already swim once a week and we are looking at enrolling one into a modern
dance class and the other, a local Beaver group (Beavers are similar to scouts
but for younger children) </span></div>
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<a href="https://3.bp.blogspot.com/-BIZiUrXFwtA/W6uCwwc5JxI/AAAAAAAAHnA/xAjeGVIsrmAy2abLkVe9nwssUjqr0KxcwCLcBGAs/s1600/girls%2Bfootball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" src="https://3.bp.blogspot.com/-BIZiUrXFwtA/W6uCwwc5JxI/AAAAAAAAHnA/xAjeGVIsrmAy2abLkVe9nwssUjqr0KxcwCLcBGAs/s1600/girls%2Bfootball.jpg" /></a></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Unfortunately it appears in the UK and across the
Western world millions of children aren’t getting these opportunities. This can
be for a number of reasons such as:<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Too little emphasis or interest from parents or
guardians to help get their children active. - I would like to think most
children have a teacher or adult in their life that would encourage and take
the time to help them take part in some physical activity. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Parents are too busy to cook from scratch or take
their children to classes – This for me is a simple work life balance issue.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Clubs and hobbies can be very expensive and
create a financial burden.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Advertising of junk food is rife on TV and try
saying no all the time to your child! <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Eating healthily can be extortionate. - Have you
ever been at the super market and compared the prices in the junk food Isles to
those of the fruit and veg and organic sections? - I personally would love to
see the government doing more to promote healthy eating. For me it is
essentially a sickness industry. One option is narrowing the price discrepancy
between health and junk food! <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Admittedly if your funds are tight it can be
difficult to pay for clubs or to buy good healthy foods but I do have some simple
suggestions.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Buy less junk food snacks and use the
money you save to upgrade and purchase better quality meal foods<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">If you and your children eat too
much, reduce portion size in meals and avoid creating food waste. This will result
in smaller food shops leaving money in your pocket!<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Consider how much you spend on your children’s
electronic devices such as computer games and small toys that get played with
once and then thrown away. Place a spending cap on those items and use the
surplus cash to go swimming or enroll your child in a club.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<a href="https://3.bp.blogspot.com/-g8iNf6lUphs/W6uCzXIWd4I/AAAAAAAAHnE/SiXRfrGo_lgxb9Y4_Pn1h1gIygaiLK5sACLcBGAs/s1600/fruit%2Band%2Bveg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://3.bp.blogspot.com/-g8iNf6lUphs/W6uCzXIWd4I/AAAAAAAAHnE/SiXRfrGo_lgxb9Y4_Pn1h1gIygaiLK5sACLcBGAs/s1600/fruit%2Band%2Bveg.jpg" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">If money is still tight, organise walks, cycles,
and play dates with your children’s friends. Take them to the woods to make forts
and bases, climb trees, kick a football round, or go out looking for wildlife.
These are all fantastic activities which build experiences and make happy memories.
<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">I am all for choice but many children, including
my own at times, would rather pick their electronic devices over going out to
play or taking part in their sports / activity club. What I guarantee though is
9/10 times your children will have a better time burning off energy,
socialising outside and blowing of steam than they would cooped up in front of
a screen eating sweets. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Happy, healthy children. That’s all we really
want. <o:p></o:p></span></div>
<br />JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-20206117700250658372018-08-21T10:48:00.000-07:002018-08-22T03:22:39.321-07:00Functional Injury Rehabilitation <div class="MsoNormal">
<span style="font-family: inherit; font-size: large; line-height: 107%;">Over
the years I have worked with many clients who have required injury
rehabilitation. I have always used the
functional rehab approach, which is to say, I encourage natural day to day
movements using little although ever increasing resistance. Getting rehabilitation
right is not an easy task nor is it an exact science. All our bodies differ and
there are various degrees ad severities of injuries depending on how they occurred
and your immediate treatment. Luckily with my knowledge and guidance, all my
clients have seen huge improvements in their condition through carefully monitored
supervised exercise rehabilitation.<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: large;"><br /></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;">Common
injuries I have rehabilitated that you may recognise from your own experience
are: <o:p></o:p></span><br />
<span style="font-family: inherit; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;">Shoulder
and rotator cuff tears<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;">Football
(soccer) related knee injuries such as post cruciate ligament reconstruction <o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;">Lifestyle
and posture induced wear and tear on the upper and lower back and hips<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;">Shattered
ankle and calcaneus (heel) bones.<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: large;"><span style="line-height: 107%;">General
to severe tightness in back and shoulders</span><span style="line-height: 107%;"><o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: inherit; font-size: large; line-height: 107%;">If I do say myself, I have an exemplary record
when it comes to helping people get back to where they need to be. Here I am
going to provide a few simple (and quite obvious) guidelines to help you help
yourself or your client through the process of injury rehab. All these
guidelines are based on the assumption that previous medical surgery or
diagnosis and initial treatment have taken place and you have a doctor’s
recommendation that you / your client should begin physical rehabilitation.<o:p></o:p></span></div>
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<a href="https://4.bp.blogspot.com/-GVaVp_M0AeA/W3xSPv5HOXI/AAAAAAAAGz4/EYuivQqbpmI3Z6C6JHcJJWi8OzenbwuGwCLcBGAs/s1600/superwoman%2Bbosu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit; font-size: large;"><img border="0" data-original-height="159" data-original-width="318" src="https://4.bp.blogspot.com/-GVaVp_M0AeA/W3xSPv5HOXI/AAAAAAAAGz4/EYuivQqbpmI3Z6C6JHcJJWi8OzenbwuGwCLcBGAs/s1600/superwoman%2Bbosu.jpg" /></span></a></div>
<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;"><br /></span></b></span>
<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Know
what you’re dealing with:</span></b><span style="line-height: 107%;"> Understanding the injury and
how the injured body part moves / works is vital. You do not want to be moving
or manipulating the area in ways that it is not designed to move! If you
haven’t seen a particular injury or established solid tried and tested methods
to improve it then do your research. I often consult my books if I haven’t dealt
with a certain injury in a while. Never guess how to rehabilitate an injury and
always have a plan! <o:p></o:p></span></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Every
case is different:</span></b><span style="line-height: 107%;"> Appreciating not only the injury but
also the individual (when helping a client) is so important. Your client must
be confident and comfortable with you. After all they are trusting you with
their body. What’s more, a body that is already in discomfort. So listen to
what they are telling you and communicate the rehab process to them. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit; font-size: large; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Establish
what you / your client can already do</span></b><span style="line-height: 107%;">: So often with less
severe injuries, physios give their patients exercises which place less stress
on the client than the stresses they automatically place on themselves during
everyday life. Don’t go mad but begin with controlled and stable movements or
exercises. Try and place a small demand on the body part. Initially, I usually
use two sets but that’s dependant on how the first set feels. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Don’t
be scared of the injury:</span></b><span style="line-height: 107%;"> As long as you listen to your
body / client’s feedback and you don’t force anything, you are half way there.
By simply encouraging natural movements you are increasing mobility and oxygenated
blood flow to the injured area. This helps to heal the injured area and builds
connective tissues, muscle fibre and nerve ending resulting in improved
strength. Don’t forget the human body is an ever evolving organism and is
pretty robust. By applying functional rehab exercises you are encouraging the
comprehensive growth and repair. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Slowly
but surely:</span></b><span style="line-height: 107%;"> Never rush rehab. Keep progressions
minor but constant allowing the muscles to acclimatise to the volume and intensity
of work <o:p></o:p></span></span></div>
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<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Always
listen to your body:</span></b><span style="line-height: 107%;"> If something hurts then stop. I
never use the “no pain no gain” philosophy. I use the “no pain no gain no
brain” approach. Pain is your body’s way of letting you know something is not
right so listen to it or risk making things worse. I always go by the
uncomfortable is fine, pain is not rule of thumb.<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit; font-size: large; line-height: 107%;"><br /></span></b></div>
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<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">No
machines</span></b><span style="line-height: 107%;">: I never use machines simply because they do not
stimulate comprehensive proprioception (the connection between brain and body
and resulting balance, coordination, sensitivity and reactivity). Utilising body
and free weight exercises, your brain must send millions of messages to all the
relevant muscle fibres and nerve endings to effectively control movement in a
smooth and supported fashion. The more off balance you are, the more nerve
endings and muscle fibres are created to support the demand resulting in
improved strength and coordination. This is vital when you consider that when
you injure yourself you damage these very muscle fibres and nerve endings! The
more you have the stronger, more balanced and coordinated you are! Balance and non-supported
exercise is harder than you would imagine. Try standing on a bosu with one leg lifted
in the air and just feel the twitches and involuntary stabilising movements
through your lower limb. <o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit; font-size: large; line-height: 107%;"><br /></span></b></div>
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<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Balance
and core stability: </span></b><span style="line-height: 107%;">I have just spoken about balance and
how it encourages the brain to recruit and establish a greater quantity of
nerve endings and muscle fibers for stability but the core has a very important
role to play too. Activating the core (squeezing the pelvic floor and pulling /
tightening up internally to the navel) will help you maintain a good posture
and control during all your clients’ rehabilitation exercises. Especially with
lower back issues, the core muscles work like a weight belt and if activated correctly
will protect you and help you heal without imposing further damage to the area.
I personally believe that your body heals from the inside out so having a
healthy core will enable a healthy body and quicker recovery. For further
information, I have written an article on this blog about core stability. <o:p></o:p></span></span><br />
<span style="font-family: inherit; font-size: large;"><span style="line-height: 107%;"><br /></span>
</span><br />
<span style="font-family: inherit; font-size: large;"><span style="line-height: 107%;"><b>Progression: </b>As with regular gym periodisation it is important that you continually increase the challenge and demand on the body. Once a good basis of strength and stability within the injured part is established, reduce stability and force the body to work hard. For example introduce exercises on the ball or bosu or lift a planted limb off the floor / away from the central line to challenge balance and core stability.. </span><br /><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Nutrition:
</span></b><span style="line-height: 107%;">By
eating a varied, natural wholefood diet you are fueling your cells with lovely
nutrient rich goodness which will promote healthy cell growth. <o:p></o:p></span></span></div>
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<span style="font-family: inherit; font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Ice
treatment: </span></b><span style="line-height: 107%;">Quite simply, after a rehab workout
it is common to experience swelling (especially if it’s the knee) around the
injured sight. Applying ice to the area will cause vasoconstriction, the
process where your blood vessels constrict, reducing blood flow and therefore
swelling and any residual pain. <o:p></o:p></span></span></div>
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<span style="font-family: inherit; font-size: large; line-height: 107%;">I hope this article provides . Please feel free to
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JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-67202380766656068542018-07-13T07:21:00.003-07:002018-07-13T07:36:19.261-07:00Carbohydrates - Should you cut them out?<br />
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<span style="font-size: large;">Over the years I have all too often heard people say that
they intend to cut carbohydrates from their diet to lose weight. This is
generally a bad idea, whoever you are. From a nutritional perspective, what we
should be more concerned with is the type of carbohydrate we consume and how
much we have. After all, in your diet you should be consuming more carbohydrates than any other macro nutrient so it makes no sense at all to try and cut them out. </span></div>
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<span style="font-size: large;">So, what are carbohydrates and what do they do?</span><br />
<span style="font-size: large;"> </span></div>
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<span style="font-size: large;"><o:p></o:p></span></div>
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<span style="font-size: large;">Carbohydrates are organic compounds occurring in foods and
living tissues including sugars, starch, and cellulose. Once consumed, carbs
are broken down and stored as glycogen in the muscles and liver. Glycogen
stores MUST be replenished every day to survive so quite literally don’t go
starving yourself to death! As you exercise, your body uses up more glycogen
and as a result, you need to replace the depleted stores by taking on board
more carbs. </span><span style="font-size: large;"> </span><span style="font-size: large;"> </span></div>
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<span style="font-size: large;"><o:p></o:p></span></div>
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<span style="font-size: large;">About a fifth of the body’s glycogen is stored in the liver
and helps maintain blood sugar, an extremely important job! The other four
fifths is stored in muscle cells and is used as energy fuel for physical
activity. For someone who leads a relatively sedentary lifestyle or who trains
at a low intensity for less than one hour per day, I would recommend 3-6 grams
of carbohydrate per kg of body weight each day. (Serious athletes will require
7-12 grams per kg of body weight). <span style="mso-spacerun: yes;"> </span>In
both scenarios, this will be enough to fuel the body but prevent an excess fat
gain. As activity levels and therefore energy requirements increase so does the
carbohydrate requirement. Still think it’s
a good idea to cut out carbs?! <o:p></o:p></span></div>
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<span style="font-size: large;">So you can gain some perspective on the energy value in food
I have listed the following average calories per gram in macro nutrients. <o:p></o:p></span></div>
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<span style="font-size: large;">Carbohydrate = 4 calories<o:p></o:p></span></div>
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<span style="font-size: large;">Protein = 4 calories<o:p></o:p></span></div>
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<span style="font-size: large;">Fat = 9 calories<o:p></o:p></span></div>
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<span style="font-size: large;">Alcohol = 7 calories (empty calories right?!)<o:p></o:p></span></div>
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<span style="font-size: large;">Now, when it comes to (and I hate the word) “dieting”, yes
it can be beneficial to reduce your carbohydrate intake if it is clearly too
high. Another more precise approach I recommend is changing the type or source of
your carbs which I will explain in a minute... </span></div>
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<span style="font-size: large;">Firstly a fun fact:</span></div>
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<span style="font-size: large;"><o:p></o:p></span></div>
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<span style="font-size: large;">Did you know that for every gram of glycogen there are 3
grams of water attached to it? So in other words, suddenly reducing your carb
intake will result in a loss of 3 grams of water for every one gram of
carbohydrate. This means when you weigh yourself you have lost predominantly
water weight and not body fat. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-size: large;">Good Carbs vs bad carbs<o:p></o:p></span></div>
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<span style="font-size: large;">Many of you would have heard of good and bad carbohydrates
and categorising them can make it easier to distinguish which ones are healthy
or unhealthy.<o:p></o:p></span></div>
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<span style="font-size: large;">Simple = sugars (generally less healthy)<o:p></o:p></span></div>
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<span style="font-size: large;">Complex = starches and fibers (generally good) <o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">I would urge you not to rely solely on simple vs complex carbs
when planning your food consumption as these ideas are a little dated and can
be misleading. For example some foods such as biscuits, cakes and bananas
contain both complex and simple carbs and natural sugars are healthier for you
than processed ones.<o:p></o:p></span></div>
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<span style="font-size: large;">A modern and very effective method to decipher the effects different
foods will have on your blood sugar levels and therefore weight control and
health is the Glycaemic index. <o:p></o:p></span></div>
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<o:p><span style="font-size: large;"><br /></span></o:p></div>
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<span style="font-size: large;">Glycaemic index <o:p></o:p></span></div>
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<span style="font-size: large;">The glycaemic index ranks foods between 0 and 100 depending
on their immediate effect on blood sugar levels (how quickly the body digests
them and converts them into glucose). It is considered better to stick to low
GI foods as these have less of an impact on your blood sugar and insulin levels
therefore controlling and maintaining balanced levels. They take longer to
break down and digest. High GI foods however will quickly spike blood sugar
levels potentially leading to hyperglycemia. This is followed by a rapid dip in
the blood sugars, causing light headedness, sickness, headache and irritation! For
diabetics these symptoms can be much more severe and very dangerous. <o:p></o:p></span></div>
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<a href="https://2.bp.blogspot.com/-fYBwFQ06p84/W0iz1gKH5lI/AAAAAAAAF-g/IL48zsPt08Q5F3Ch51Bww29pHjieST6TQCLcBGAs/s1600/Low-Glycaemic-Index-Foods-2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="482" data-original-width="691" height="222" src="https://2.bp.blogspot.com/-fYBwFQ06p84/W0iz1gKH5lI/AAAAAAAAF-g/IL48zsPt08Q5F3Ch51Bww29pHjieST6TQCLcBGAs/s320/Low-Glycaemic-Index-Foods-2.png" width="320" /></span></a></div>
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<span style="font-size: large;">Low GI = GI 0 – 55: Most fruits, pasta, grains,
peas, beans, brown rice <o:p></o:p></span></div>
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<span style="font-size: large;">Medium GI = GI 56 – 69: Rye crackers, cereals,
couscous <o:p></o:p></span></div>
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<span style="font-size: large;">High GI = GI 70 – 100: White bread, rice,
cakes, sweet pastries<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-size: large;">Low GI foods help manage food cravings therefore promoting
weight loss. They prevent energy dips, feelings of irritation and general
hangriness!! They are also ideal for athletes as they improve endurance and
delay fatigue. By contrast High GI foods have been linked to heart disease,
diabetes and a wide variety of different cancers.</span></div>
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<span style="font-size: large;">If you would like more information on healthy eating choices
or an in depth diet analysis and eating plan please email me on <a href="mailto:info@jwcorenutrifit.co.uk">info@jwcorenutrifit.co.uk</a> <o:p></o:p></span></div>
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<br />JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-3355911054611232622018-06-26T05:26:00.003-07:002018-06-26T05:27:16.092-07:00Exercise for mental health and brain function<br />
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Why do you hit the gym or go out running? Is it to
improve cardiovascular fitness, build muscle, and of course let’s not forget,
get an amazing beach body? Probably yes I’m guessing, but have you considered
the above the neck inter-cranial benefits? There is a wealth of evidence
backing up the theory that exercise increases brain function and helps fight
the ever more publicised battle with mental health issues.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Firstly, keeping active can reduce stress (and I
can vouch for that!) <o:p></o:p></span></div>
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<a href="https://1.bp.blogspot.com/-axDKXHKhmBg/WzIwHQNOwQI/AAAAAAAAFk8/Th_YBH_UIroWrw0UTIINy7iHI-l71_ivgCLcBGAs/s1600/corporate%255D.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="375" height="298" src="https://1.bp.blogspot.com/-axDKXHKhmBg/WzIwHQNOwQI/AAAAAAAAFk8/Th_YBH_UIroWrw0UTIINy7iHI-l71_ivgCLcBGAs/s320/corporate%255D.png" width="320" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Feeling stressed out or not coping well with work
or life in general? Something as simple as leaving the office for a 40 minute
walk in the fresh air at lunch can make all the difference. Working up a sweat
increases concentrations of norepinephrine, a chemical that can moderate the
brain’s response to stress therefore can help manage physical and mental stress
and can reduce anxiety sensitivity. Over the years I have trained many clients
who pop in to my gym during their lunch break for a quick workout. Likewise I
have clients I visit at home, breaking up their work day. They all report the
same thing: To get away from their desk and get their body moving (and brain working)
does them wonders! W hat’s more is clients constantly feed back to me that they
are much more productive and indeed, creative at work after sessions!
Unfortunately none have agreed to give me a percentage of their earnings... Yet! <span style="mso-tab-count: 5;"> </span></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><span style="mso-tab-count: 5;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">The natural high!<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Exercise releases endorphins, which create
feelings of happiness and euphoria. I’ve had countless personal training
clients who suffer from clinical depression. (BEFORE meeting me before you ask!)
After just a couple of weeks training they all, without fail, back up what all the
research indicates. They report alleviated symptoms of depression and anxiety. My
advice, pencil in some “me time” where you can go for a bike ride, hit the gym,
go for a swim or whatever you fancy. Anything that gets you out of your home or
work environment, where you can just shut off to the world and release your
inner beast!<span style="mso-spacerun: yes;"> </span>If that sounds awful to you
remember, just 30 minutes 3-5 times a week can instantly boost your mood.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Self-Confidence<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Even at a basic level, knowing you have exercised
makes you feel good about yourself. You have done something that benefits you
and you’re in control. That’s empowering! Immediately after exercise you can
feel your muscles tighten and let’s face it, in a sick and twisted sort of way
it feels great to sweat and ache because you’ve pushed yourself! Of course as
the weeks go by you will see a physical difference in the mirror. You will
stand straighter, walk a little taller and even gain a little bounce in your
step. People notice these things will start commenting on how well you look
(trust me, they will). This will enhance your self-image and further boost your
confidence no end. As the function of your body improves you will find you can
achieve more with your body and your quality of life will improve, therefore
opening up more possibilities to do things you never would have had the
confidence to do before. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<a href="https://3.bp.blogspot.com/-b_SyjGnCJOM/WzIw3KV8imI/AAAAAAAAFlI/M4XiFI_9pboYzoCgZwHdsLhEfG2UHYRXQCLcBGAs/s1600/heart%2Bgrey.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="154" data-original-width="150" src="https://3.bp.blogspot.com/-b_SyjGnCJOM/WzIw3KV8imI/AAAAAAAAFlI/M4XiFI_9pboYzoCgZwHdsLhEfG2UHYRXQCLcBGAs/s1600/heart%2Bgrey.png" /></a><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">The Great Outdoors<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Not only one of my favourite films starring the
greats Dan Aykroyd and John Candy but a super way getting closer to nature. A
place, I believe as a species we are really meant to be. Fresh air, sunshine
(vitamin D), wildlife, natural beauty all do amazing things for our state of
mind. Becoming dwarfed by nature can help one put their worries and being into
perspective. There are so many physical activities you can do outside. Figure
out what floats your boat and give it a go. A few suggestions: Team sports, canoeing,
hiking, mountain biking. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Keep the brain active with exercise<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Something many people don’t realise is that
exercise can be (and it’s my philosophy that it should be) taxing on the brain.
Challenging the neuromuscular system (brain connecting with the body through
millions of nerve endings and muscle fibres) will not only improve the bodies
balance and coordination but also the brains ability to send such messages to
the body. The great thing is, like a muscle, the brain responds well to being
workout out. You feel tired but satisfied! It’s a sad fact but in later years,
our brains deteriorate. Aging and degenerative diseases like Alzheimer’s kill
off brain cells, causing the loss of many important brain functions in the
process. While exercise and a healthy diet won’t cure Alzheimer’s, they can
help shore up the brain against cognitive decline that begins at middle age.
Exercise boosts the chemicals in the brain that support and prevent
degeneration of the hippocampus, an important part of the brain for memory and
learning. So in summary, exercise improves brain functions, better connects
brain and body, speeds connection time between brain and body, improves memory
and helps maintain healthy brain cells in later life! Exercise not sounding too
bad now right?!<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Relaxation<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Using up all that excess energy and tension in
the gym can be extremely tiring. <span style="mso-spacerun: yes;"> </span>Many of
my clients have reported improved sleeping patters due to regular exercise. As
a result they are happier the following day and cope better with whatever life
throws their way. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Addiction control<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">The brain releases dopamine, the “reward
chemical” in response to any form of pleasure. So when a person becomes
dependant on drugs or alcohol (or anything else that gives you a perceived
feeling of pleasure) you become addicted to the dopamine. Exercise can be a great
distraction. Keeping occupied with exercise, doing something you know will benefit
you, can help you forget your cravings for a short while. Working out creates a
new focus which hopefully becomes a prioritised alternative to substance or alcohol
abuse.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p><br /></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Inspire others to feel good about themselves<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Over the years I have trained many different people
of different shapes, sizes, ages, back grounds and abilities. You name them, I’ve
trained them! What I have found is it’s not just the slim, well-toned “gym rats”
that inspire others. It’s the older generation striving to improve their strength
and mobility. It’s the overweight individuals slogging through sessions to make
themselves healthier. It’s the athletes who offer help and support to beginners
which inspire and give them something to aspire to. It’s those who (irrespective
of physical appearance) are scared to enter the gym, feel intimidated or have
anxiety yet still force themselves to do so. You are all amazing! I also have
to mention the support groups that organically form without intention in the
gym / class / sports / activity environment. <span style="mso-spacerun: yes;"> </span>I believe these groups are fundamentally
important in maintaining good mental health. Exercise breaks down social
barriers and friends are made over the common bond of exercise and wellbeing. These
are friends that can empathise with you and encourage you on your journey.<span style="mso-spacerun: yes;"> </span>They are there to pick you up when your mood
or motivation dips and make you feel good again. The truth is that anyone who
is putting themselves out there and working towards a healthier lifestyle will
be inspiring someone else, whether they know it or not. So my advice is not to
worry about what you may look like when exercising. You are an inspiration for deciding
your own course taking action. That is something to feel positive about. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Please check out my various pages <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">www.jwcorenutrifit.co.uk<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">https://www.facebook.com/JWCORENUTRIFIT/<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">https://twitter.com/Jamieleeweller?la...<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">https://www.youtube.com/user/jwcorept<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">http://jwcorept.blogspot.co.uk/Descri...<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><a href="https://www.instagram.com/jwcore_nutrifit/">https://www.instagram.com/jwcore_nutrifit/</a><o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><a href="mailto:info@jwcorenutritfit.co.uk">info@jwcorenutritfit.co.uk</a>
<o:p></o:p></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-1454653843949310282018-06-18T05:59:00.000-07:002018-06-18T05:59:42.127-07:00 Food: Use your brain<a href="https://1.bp.blogspot.com/-gafS1D28jKU/WyeoLdwbJkI/AAAAAAAAFUY/3Pxflrb51G4Gm3JJCFMixFCONiyGR3AZQCLcBGAs/s1600/nutrition%2Bgreen.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="154" data-original-width="150" src="https://1.bp.blogspot.com/-gafS1D28jKU/WyeoLdwbJkI/AAAAAAAAFUY/3Pxflrb51G4Gm3JJCFMixFCONiyGR3AZQCLcBGAs/s1600/nutrition%2Bgreen.png" /></a><span style="font-family: "baskerville old face" , serif;"><br /><span style="font-size: large;">When it comes to the very basics of nutrition and
the foods you put into your body, there is no excuse for ignorance in modern
society. Whatever you are doing, be it scrolling through social media, watching
TV, listening to the radio, reading an article or even chatting, you are never too far from the topic of “dieting” or weight control. I would
even go as far as saying (and excuse the pun) it’s rammed down our throats.</span></span><br />
<span style="font-size: large;"><span style="font-family: "baskerville old face" , serif;"><br /></span>
</span><br />
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">The ideas and dietary research found on the previously mentioned media platforms can
provide some sound information and with a small amount of common sense applied, it is possible to make simple, easy improvements to your diet. However, many of these eating plans and methods can be confusing, misleading or in most cases, inappropriate.<o:p></o:p></span></div>
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<span style="font-size: large;"><span style="font-family: "baskerville old face" , serif;">I often find the advice given in the media to be very
weighted towards its own purpose. By that I mean the primary parameters of the
subject (the person and / or the particular “diet” being promoted or examined) are
extremely narrow and rarely apply to the wider public. Yet they are advertised as the answer to all our weight loss problems. The parameters are seemingly manufactured to relinquish the desired results under a strictly controlled set of environments which wouldn't be practical for the every day person going about their routine. </span><span style="font-family: "baskerville old face", serif;">I do not believe in fad
diets, crazy eating regimes, </span><span style="font-family: "baskerville old face", serif;">starvation</span><span style="font-family: "baskerville old face", serif;"> or water only detoxes. Nor for that
matter do I believe in the vast majority of gimmicks advertised on infomercials and celeb fashion magazines.</span></span><br />
<span style="font-family: "baskerville old face", serif;"><span style="font-size: large;">I put my trust in proven good honest hard exercise and sensible food choices containing the correct balance of:</span></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Macro nutrients: Carbohydrates, proteins, fats</span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Micro nutrients:
Vitamins and minerals <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">It goes without saying that anyone dedicated to
making a significant change to their nutritional intake and individuals with unusual
requirements (medical conditions, athletes) should seek professional guidance
from a qualified nutritionist but for those going it alone I strongly recommend
not getting hung up on special diets that you may hear about, but instead focus your energy on getting
the basic principles of healthy eating right first.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">10 basic tips:<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Consume natural and varied whole foods<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Try to eat 5 or even 6 small meals per day </span></div>
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<a href="https://1.bp.blogspot.com/-AW_fBZKiHiw/WyenZIoZ1BI/AAAAAAAAFUM/bOJWUqJkkpAAf5qBlCi2A1WbpKB6yN-kACLcBGAs/s1600/fruit%2Band%2Bveg.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"><img border="0" data-original-height="183" data-original-width="275" src="https://1.bp.blogspot.com/-AW_fBZKiHiw/WyenZIoZ1BI/AAAAAAAAFUM/bOJWUqJkkpAAf5qBlCi2A1WbpKB6yN-kACLcBGAs/s1600/fruit%2Band%2Bveg.jpg" /></span></a><span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large;">Dink plenty of water throughout the day</span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Take on nutrients from a wide source of foods. A
good guideline is to include fruits, vegetable and salad items of different
colours<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Don’t eat large meals late at night<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Avoid processed, fried and fast foods<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Chew your food properly. It is the first stage of
digestion! <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Stop eating when you are full<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Where possible prepare and cook your own foods
from scratch<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">Reduce salt intake<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">I would never suggest totally cutting out treats
as I think that can make for a boring existence but perhaps limit yourself to once
or twice a week. The key word is moderation. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: large; line-height: 107%;">This is just the tip of the iceberg lettuce. If
you would like further information on healthy eating or you would like to know how
much of which foods and when you should be eating them to meet your personal nutritional
requirements, please me at email <a href="mailto:info@jwcorenutrifit.co.uk">info@jwcorenutrifit.co.uk</a>
<o:p></o:p></span></div>
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<span style="font-size: large;">Thank you for taking the time to read.</span></div>
<span style="font-size: large;"><br /></span>
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<span style="font-family: "baskerville old face" , serif; line-height: 107%;"><span style="font-size: large;">Web: <a href="http://www.jwcorenutrifit.co.uk/">www.jwcorenutrifit.co.uk</a></span>
<span style="font-size: 12pt;"><o:p></o:p></span></span></div>
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<br />JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-64537127305185634962016-04-11T06:55:00.003-07:002016-04-11T06:57:04.303-07:00Asthma <div class="MsoNormal">
<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">Asthma is a respiratory condition that is
characterised by an increased sensitivity of the airways resulting in the air
passages, principally the bronchioles, narrowing for a period of time.</span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">There are a variety of potential ‘triggers’ that
can induce an "asthma attack”</span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Infection<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Dust<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Air pollution<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Pollens and air-borne allergens<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Specific foods<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Drugs <o:p></o:p></span></div>
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</span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Exercise<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Most people who suffer from asthma know what
their triggers are and very few suffer from all the above. Usually suffers have the potential for
Broncho-constriction with exercise, however the response and severity can vary greatly
from person to person. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">If you do suffer from asthma and are looking to
get involved in exercise, I highly recommend that before you join a gym, you
recall and record any times you have had an exercised induced episode. </span></div>
<div class="MsoNormal">
<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Include where you were, time of year, weather
conditions, what you were doing on these occasions and detail as much
information as possible. Include any past experiences with daily activities.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">When you decide to begin exercise, consult a
trainer and share with them all related information and experiences. This will allow your trainer to reduce the
risk of inducing similar events by eliminating likely contributing factors. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">To reduce the risk of developing exercise induced
asthma<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Intermittent physical activity <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Work out in warm moist air<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif;"><span style="font-size: 12pt; line-height: 107%;">Swimming (trigger </span><span style="line-height: 17.12px;">dependent</span><span style="font-size: 12pt; line-height: 107%;">)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Low to moderate intensity exercise<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Exercise in clean fresh air with low
pollution and pollen in the environment<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Always have your fast acting bronchodilator
in your possession when you exercise<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Make gains in physical conditioning<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 12.0pt; line-height: 107%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> - </span></span><!--[endif]--><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Always listen to your body and be patient
with progress – It WILL work!<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Exercise guidelines for asthma<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Goal: Improve cardio respiratory conditioning (breathe
easier and more efficiently)<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">What to do: Weight training - work large muscle
groups, low resistance and conditioning based. 15-20 reps, 2-4 sets.</span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Cardio vascular (walking cycling, swimming,
rowing, jogging, running) Start with 5 minutes and build up to 20-30 minutes
working intermittently depending on your fitness levels.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">How often?: 3-5 times per week – time of day may
be trigger dependant.<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Intensity: Low- moderate and then after time
progress to high (trigger dependant)<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">You may also find Tai Chi useful in regulating
controlled breathing through exercise. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">I hope this has been useful. <o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">Please visit my
other channels where you can find out more.</span><span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">www.jwcorept.co.uk
<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">https://www.facebook.com/jwcorefunctionatraining<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">https://twitter.com/Jamieleeweller?lang=en-gb<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;"><a href="https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ">https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ</a><o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12pt; line-height: 107%;">https://www.instagram.com/jw_core_fitness/<o:p></o:p></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">Jamie-lee<o:p></o:p></span></div>
<br />
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<span style="font-family: "baskerville old face" , serif; font-size: 12.0pt; line-height: 107%;">JW CORE<o:p></o:p></span></div>
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JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-54958681057102455842015-10-29T06:45:00.001-07:002015-10-29T06:45:20.849-07:00Weight Loss: Lean or Fat? ... Be Patient
<br />
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<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">One of the most common reasons people join a gym
is to lose weight. I have spoken about fad dieting and the media / fashion
industry (pressure to be sickly and stick thin) before so wont dwell on my
feeling toward that too much here. What I do want to focus on is the process
and resulting psychology of weight loss.<o:p></o:p></span></div>
<br />
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<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">When clients, friends and family ask me how to lose
weight they look disbelieving and dejected at me when I say you should aim to
loose between 1-2lbs per week. They expect (because media and fads dictates) to
lose 7 or 8 lbs per week. It rarely works like that in truth. Rapid weight loss
is routinely followed by rapid weight gain. I strongly suggest to them that
they exercise patience and trust in the process of losing weight for the long
term. Unfortunately many still find it difficult to foresee the end game and
therefore become demotivated and depressed. People need to understand that
weight is made up of more than just fat therefore rendering overall weight on a
set of scales as only partially relevant.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">For new exercise beginners, I recommend that for
the first four weeks you try to look for some alternative benefits so you can to
prove to yourself that you are on the right path. <o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Clothes feel looser<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Feel healthier<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Carry yourself better – improved posture
and confidence<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Look slimmer in mirror, new curves
/ others people noticing<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l2 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">5.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Heightened alertness and more energetic.<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Of course everyone is built slightly
differently. We all have different genetics, natural abilities, varying fitness
levels, different sizes and body compositions so first off DO NOT COMPARE
YOURSELF TO OTHERS! What works for one person may not work for you. For example
a person with more body fat to loose, who has never exercised before will
likely lose more fat, initially, than an experienced exerciser who is only 7lbs
over weight. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">If you train 3-4 times per week and eat healthy,
natural and organic foods in frequent small doses you will lose weight. Your calorie
expenditure will outweigh your calorie intake. You will also increase your muscle
mass and therefore metabolism thus burning calories and emptying fat cells more
efficiently. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">All the while weight comes off people are
happy. That’s great but I would like to make it clear that it can take a couple
of weeks to kick start so try not to despair! <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">When you join a gm or start a vigorous exercise
routine your body may initially do two things<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 18pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Go into a survival mode – Your body
panics at the sudden increase in calories being used up and expended. It can
actually hold on to fat cells ensuring you don’t run out of your vital fat
stores. (it goes back to early hunter gatherer days where we didn’t know where
the next food source was coming from) This doesn’t necessarily happen after one
workout but more after a dramatic change in lifestyle from sedentary to active.
It is important to keep eating and <u>not starve</u> yourself, otherwise apart
from making yourself very ill you will encourage your body to heighten its
survival mode further, therefore making it even harder to lose weight. <o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 18pt; mso-add-space: auto;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 18pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Slowly begin toning up. At JW CORE
a large proportion of what I teach is full body functional training movements utilising
as many muscles, all working together, as possible. This type of training
increases healthy lean muscle and promotes strong movement patterns and posture.
I am not saying my clients rapidly pack on size but the extra muscle tissue is
very dense compared to that of fat…. 3 times as dense. <o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 18pt; mso-add-space: auto;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Many
clients, for the first couple of weeks claim they have not lost weight. They
feel fitter and look healthier but on the scales they are the same….. Muscle
gain will slow down overall weight loss but it will increase BODY FAT loss. All
the time we are sitting behind a desk at school or work, we are defying what we
are evolved to do and that is living off the land and, moving around. Hence we
are atrophying as a species. (loosing bone density, muscle mass, healthy tissue)
<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 18pt; mso-add-space: auto;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Continuing from my second point, once you have
improved your muscle mass you will naturally burn more calories up, just maintaining
the extra muscle volume you have acquired… even when your asleep! Weight loss
while you’re sleeping, can’t be bad! You just need to be patient for it to kick
in!<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Give yourself four weeks for your body to
acclimatise to exercise and your healthy eating plan. This time will allow for
you to improve your muscle function and mass. Then if you haven’t already, you
will begin losing weight. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Remember weight is only one piece of the
puzzle. I personally recommend you pay more attention to your shape, how you
feel and your clothes sizes and fitting. Get out of the old mentality of
weighing yourself every day. Weigh yourself once a week maximum. Give yourself
a pat on the back if you have lost 1-2lb. When you repeat that for 6 months and
you will have lost 2-3 ½ stones and that is significant. You will have better lean
tissue and essentially you will have actually built up a permanent habit / lifestyle,
meaning the chance of putting the weight back on is dramatically decreased. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">In conclusion <o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo3; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Build muscle mass to loose fat. <o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo3; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Don’t panic if you haven’t lost
weight in the first 4 weeks. See it as your body stabilising so be patient. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo3; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Understand the difference between
lean weight and body fat weight.<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo3; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Avoid becoming depressed if you haven’t
lost weight on the scales – think long term. <o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt; mso-list: l0 level1 lfo3; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; line-height: 107%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Look for other improvements and differences
rather than depending on scales.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">I hope you find this article useful. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">Please visit
my other channels where you can find out more.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">www.jwcorept.co.uk
<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">https://www.facebook.com/jwcorefunctionatraining<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">https://twitter.com/Jamieleeweller?lang=en-gb<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Jamie-lee<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">JW CORE<o:p></o:p></span></div>
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JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-48281974626225044922015-09-08T07:49:00.000-07:002015-09-08T07:51:38.943-07:00An Exercise in Fluidity<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"></span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Question: What do Roger Federer. Pele and
Mohamed Ali all have in common apart from being masters of their chosen sport?<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Answer: They all have or had an unrivalled
grace and fluidity about their movements.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Another question: How many times have you known
Roger Federer to be injured? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Answer: Not many. A smooth, flowing manor
allows for a much gentler, body-friendly execution of technique without losing power
or accuracy. Take</span><span style="font-family: Calibri;"> </span><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Rafael Nadal. He is one of te
greatest tennis players off all time – arguably the greatest, but his high
impact approach to the game has caught up with him and before his time. Too
many injuries have riddled his body and sadly he is not the player he once was.
<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Is it mere coincidence that the world’s very greatest
athletes in their respective disciplines are also the most fluent moving
competitors? They all seem to have pretty long careers too. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Every day, training clients in my gym JW CORE, I
endeavour to teach them how to move gracefully. This works very effectively in
both gym sessions and martial arts classes. Some clients find it easy but many
do not. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p></o:p></span> </div>
<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Teaching points:<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Firstly I begin with correct starting posture.
Are all the joints in strong alignment? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Secondly I instruct
my client to breathe WITH the exercise, utilising all their lung capacity and especially
in Martial Arts classes, their stomach. Then I will encourage them to stay
relaxed. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Finally I instruct
them to move as smoothly as possible maintaining an even pace and balance.
Being smooth and graceful is not easy but is always worth aspiring toward. It
does not necessarily equate to being slow either. Once my client has mastered
the technical aspects of an exercise I will encourage them to inject
appropriate pace. For example when lifting weights, be explosive but smooth.
When focusing on speed and agility drills try to “glide between / over /around
hurdles, cones and ladders” Keep impact to a minimum and reduce wasted movement.
<span style="mso-spacerun: yes;"> </span>Try to avoid hyper (over) extending
muscles and joints especially in an uncontrolled environment.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Personally I think movement is an expression of
one’s self and I can often tell a lot about a person’s character from the way
they exercise in the gym. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">As you exercise, be relaxed, free, smooth and
graceful. Like Bruce Lee said. “Be like water my friend” <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Mental Approach<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Instead of focusing on the difficulty of the
movement immerse yourself into it. Be at one with your body and the movement
pattern. I appreciate it all sounds a bit airy fairy but I truly believe in the
benefits if you give yourself over to it. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Take virtuoso guitarists like Eric Clapton and
Brian May. Fast, smooth and immersed in what they are doing – expressing themselves
through their music in a way unique to them. It’s the same with exercise. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Everyone is built differently
and will achieve grace in motion to varying degrees with practice. Fluidity in
exercise is more of a personal preference than an industry standard. I just
like to see people working at it in my gym. I am convinced it is not only conducive
to reducing injury but also great for physical and mental wellbeing. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Your approach to
exercise is what you want to make of it at the end of the day but if it’s good
enough for some of the greatest sports stars of all time is good enough for me
and probably you too. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">On a related side note I have an old friend who
also happens to be one of the world’s premiere piano teachers. He shares a
similar philosophy in his teachings to great effect. He founded the idea of
“Water Pianism” - well worth a look at his website: http://www.danthecomposer.com/<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Thank you for reading,<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">Please visit
my other channels where you can find out more.<o:p></o:p></span></div>
<br />
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<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">www.jwcorept.co.uk
<o:p></o:p></span></div>
<br />
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<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">https://www.facebook.com/jwcorefunctionatraining<o:p></o:p></span></div>
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<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">https://twitter.com/Jamieleeweller?lang=en-gb<o:p></o:p></span></div>
<br />
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<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ<o:p></o:p></span></div>
<a href="http://2.bp.blogspot.com/-olHBrGlaBNc/Ve70zTMHgwI/AAAAAAAAASk/RnEiBqZ7Lj4/s1600/the%2Bguv.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="167" src="http://2.bp.blogspot.com/-olHBrGlaBNc/Ve70zTMHgwI/AAAAAAAAASk/RnEiBqZ7Lj4/s320/the%2Bguv.jpg" width="320" /></a><br />
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<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Jamie-lee<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">JW CORE<o:p></o:p></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-1902052935295002782015-07-07T06:18:00.001-07:002015-07-08T03:25:14.947-07:00Osteoporosis <br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Osteoporosis is the most common disease that affects
the skeleton. You may also know of it as “brittle bone disease”. It affects the
whole body and is characterised by low bone mass (bone density) and deterioration
of bone tissue subsequently resulting in bone fragility and susceptibility to
fracture. Osteoporosis affects women and men but is more common in women. </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">A few scary statistics; </span><span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">In the UK there are approximately three
million people with Osteoporosis (10 million in American, with some 34 million more at risk) and it is
responsible for 200,000 fractures every year! It affects a whopping 20% of
women between 60 and 69 and the most common fractures occur in the hips, wrists
and spinal bones. Shockingly, of the 60,000 individuals who suffer osteoporotic
hip fractures every year 15% - 20% will die within a year from related causes! </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">80% of our bone health is in our genetics but
there are other factors that can influence our chances of developing
osteoporosis. Before explaining a few simple ways to prevent or reverse the
effects of Osteoporosis, I would first like to list a few of the lifestyle decisions
and choices which can be contributing factors to increasing your risk of developing
the disease. </span></div>
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><strong>Women</strong></span></div>
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- A hysterectomy before the age of 45</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- No menstrual periods for more than
six months, due to over exercising or extreme dieting</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Eating disorders such as anorexia</span><br />
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><strong><br /></strong></span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><strong>Men</strong></span></div>
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Corticosteroid medication used for
the treatment of asthma and arthritis. </span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Alcohol abuse</span><br />
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><strong>General</strong></span></div>
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Physical inactivity or long periods
of inactivity such as bed rest</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Heavy drinking and cigarette
smoking</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Rheumatoid arthritis</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Diet lacking in calcium and vitamin
D (get some sun too!)</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Low body mass.</span><br />
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"> </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">I have worked closely in the gym with several
clients who suffer from Osteoporosis. I am very pleased to report that through carefully
monitored, low impact, functional compound exercise prescription they all
reported significant improvements in their strength, well-being and balance (important
not to fall over with Osteoporosis). Also of significant note, when checked by
their specialists, all my client’s bone density readings had improved (and
continued to) resulting in increased bone density.</span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">In preventing and reversing the effects of
Osteoporosis it is firstly important to remember that as humans were are
designed and built to move about, lifting, pushing, pulling and generally moving
objects, and of course ourselves. <span style="mso-spacerun: yes;"> </span>The
very movements and postures we assume encourage our bones to fulfil their
functional and genetic potentials. In other words, weight baring movement based activities stimulate and increase gains in bone density therefore counteracting Osteoporosis. </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><strong>Exercise prescription and advice</strong></span></div>
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Regular weight baring exercise 20-40
minutes, 3 days a week (static lunges, squats, press ups)</span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Low impact aerobic exercise 3-5
days a week – (Walking, swimming, cycling)</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Free weight training (with
supervision) Controlled movements through a large but comfortable plain. 15-20
reps – low to moderate intensity.</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Exercise must be pain free</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Preferably go the gym at quieter
times to avoid trip hazards!</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Functional training – replicate life
movements that require multi joints and muscles to sync and work together, therefore
improving overall body strength, awareness and overall body bone density. (Squat
down, pick up a 3-5kg medicine ball, stand up pressing it above your head.- Replicates
lifting something up of the floor and putting it into an overhead cupboard)</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Avoid crunches / sit-ups and any
rapid trunk twisting.</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Provided you are supervised, safely
destabilise your body on some exercises. This works wonders in increasing your balance
and encouraging your muscles, joints and nervous system to work harder
together, resulting in less chance of future falls and improving bone density. </span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">To reiterate, please make sure you
are supervised by a professional who can instruct you, check your posture and
keep you safe. </span></span><br />
<br />
<br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><strong>Dietary recommendations</strong>
</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Calcium</span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Dairy i.e. Milk and Yoghurts</span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Fortified juices, cereals, and
oatmeal</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Beans and legumes</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Dark leafy greens, like broccoli
and bok choy</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Salmon and sardines with bones</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Certain nuts, such as almonds</span></span><br />
<span style="font-family: Baskerville Old Face;"><br /></span><br />
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Vitamin D</span></div>
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">- Sunshine</span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Eggs</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Fatty fish like salmon, mackerel,
and tuna</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Cod liver oil </span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Fortified dairy products</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Fortified cereals</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Beef liver</span></span><br />
<span style="font-family: Baskerville Old Face;">- <span style="font-size: 12pt; line-height: 107%;">Fortified orange juice</span></span><br />
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span><br />
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">In summary, if you stay active and eat a well-balanced
natural diet you should significantly decrease the risk of Osteoporosis. If you
already have it, start following these guidelines and you will be well on your
way to an improved quality of life! </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><br /></span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Thank you for reading. For further information please visit any of my following channels:</span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;"> </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">WEB: <a href="http://www.jwcorept.co.uk/">www.jwcorept.co.uk</a></span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">FACEBOOK: <a href="https://www.facebook.com/jwcorefunctionatraining">https://www.facebook.com/jwcorefunctionatraining</a></span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">TWITTER: <a href="https://twitter.com/Jamieleeweller?lang=en-gb">https://twitter.com/Jamieleeweller?lang=en-gb</a></span></div>
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%; mso-themecolor: text1;">YOU TUBE: https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ</span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"> </span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;">Jamie-lee Weller</span><br />
<span style="font-family: Baskerville Old Face;"><br /></span><br />
<span style="font-family: Baskerville Old Face;">JW CORE</span></div>
<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"> </span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-21627400026806287592015-06-25T08:40:00.001-07:002015-06-25T09:23:35.694-07:00Stretching<br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Two common questions I am asked are: “Should I
stretch?” and “When should I stretch?”</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Unknowingly they are asking a bit of a loaded
question. There are many different forms of stretching, some relatively modern,
some more “traditional”. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">My routine answer is “Yes you should stretch,
but there are certain forms of stretching you should utilise at specific
intervals in your workout”</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<u><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="text-decoration: none;"><span style="font-size: large;"><br /></span></span></span></u><br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Pre
Workout</span></span></u></b></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">DON’T static stretch<b style="mso-bidi-font-weight: normal;"> </b>(holding a stretch without moving for 15-30 seconds)<b style="mso-bidi-font-weight: normal;"> </b>at the beginning of a workout.</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Most people are taught the importance of
warm-up exercises at school, and likely continue with pretty much the same
routines in adult life. Science, however, has moved on. The old presumption
that holding a static stretch at the beginning of your workout primes your
muscles is wrong. It actually weakens them. Think about it; as part of your
preparation for a dynamic, possibly explosive workout / training session /
sporting event, why would you do the very opposite with your muscles and joints
to what will be required of them in a few short minutes?</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">As a martial artist I am more than aware of the
hundreds of clubs around the UK that still adopt this old fashioned static
stretching way of warming up (or more accurately cooling down) before engaging
in a quite explosive activity.</span><span style="font-family: Calibri;"> </span><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>It is a problem across sport, even in some
professional clubs! </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">In a 2008 study conducted at the University of
Nevada, Las Vegas, athletes generated less force from their leg muscles after
static stretching than they did after not stretching at all. Other studies have
found that this stretching decreases muscle strength by as much as 30 percent!
Not ideal for gym goers and certainly not for athletes! Stretching one leg’s
muscles can also reduce strength in the other leg as well, due to the central
nervous system rebelling against the movements. The straining muscle becomes
less responsive and stays weakened for up to 30 minutes after stretching, which
again <span style="mso-spacerun: yes;"> </span>is not how anybody wants to begin
their workout. Stretching muscles while moving, on the other hand, a technique
known as dynamic stretching or dynamic warm-ups, increases power, flexibility
and range of motion. (ROM) <span style="mso-spacerun: yes;"> </span>Muscles in
motion don’t experience that insidious inhibitory response.<span style="mso-spacerun: yes;"> </span></span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;"> </span></span></b></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Dynamic
Stretching at the beginning of a workout</span></span></b></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Yeah Baby!</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Effective, safe warm ups should increase body
heat, blood flow and loosen your muscles and tendons enabling an increased ROM
in your joints. When at rest, there’s less blood supply to muscles and tendons,
and they stiffen. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">“You need to make tissues and tendons compliant
before beginning exercise,” ‘Duane Knudson’ - a professor of kinesiology at
California State University.</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Dynamic stretching involves repetitively moving
a joint or group of joints (whilst keeping the heart rate elevated) in order to
increase your ROM and open up your neuromuscular pathways. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Guidelines for dynamic stretching:</span></span></div>
<span style="font-size: large;">
</span><br />
<ul style="direction: ltr; list-style-type: disc;">
<li style="color: black; font-family: "Baskerville Old Face","serif"; font-style: normal; font-weight: normal;"><div style="color: black; font-family: "Calibri","sans-serif"; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Carry out 8-20 repetitions each
movement</span></span></div>
</li>
<li style="color: black; font-family: "Baskerville Old Face","serif"; font-style: normal; font-weight: normal;"><div style="color: black; font-family: "Calibri","sans-serif"; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Progressively increase Range of
Movement</span></span></div>
</li>
<li style="color: black; font-family: "Baskerville Old Face","serif"; font-style: normal; font-weight: normal;"><div style="color: black; font-family: "Calibri","sans-serif"; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Gradually increase speed of motion</span></span></div>
</li>
<li style="color: black; font-family: "Baskerville Old Face","serif"; font-style: normal; font-weight: normal;"><div style="color: black; font-family: "Calibri","sans-serif"; font-style: normal; font-weight: normal; margin-bottom: 8pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Do not sacrifice good technique for
additional ROM</span></span></div>
</li>
</ul>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Dynamic stretching is an important physical
rehearsal of the movements you are about to undertake in your workout /
activity.<span style="mso-spacerun: yes;"> </span>It also helps to mentally
prepare and motivate you for the workout ahead and also reduces the risk of
injury. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Basic dynamic stretches include squats and
lunges for the legs, arm drives for the shoulders and stretching the arms out
to the side, back and forth for the chest. Athletes should also replicate
“match movements” in their dynamic warm up / stretching.</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;"> </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Post
workout stretching</span></span></u></b></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">At the end of a workout I always prescribe
static stretches. When you exercise, you increase tension in the muscles which are
also in a slightly contracted state. It is always good to take 10- 15 minutes
out to calm down physically and try to re-lengthen your muscles slightly. Hold
each stretch for approximately 12-15 seconds. Stretches should feel
uncomfortable BUT NOT PAINFUL. Never bounce your stretches and always try to maintain
a straight back. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Working with several clients who come to me
with back, knee, hip, shoulder injuries ect, over the years I have found
stretching incredibly useful in reducing tension in surrounding muscle groups
and joints which therefore, in turn, alleviates stress on the injured area and allows
it to heal efficiently. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Static stretching is relatively basic and quite
safe to do on your own.<span style="mso-spacerun: yes;"> </span>It can increase
flexibility if undertaken regularly on warm muscles. I personally find that stretching
makes me feel relaxed physically and mentally after a workout.</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">When I am working ‘hands on’ with my clients, I
regularly employ further advanced (and more effective) methods of stretching.
If you feel you have significantly tight muscles or have an injury, it may be
worth consulting a recommended trainer and ask them about PNF stretching –
Proprioceptive Neuromuscular Facilitation. <span style="mso-spacerun: yes;"> </span>Muscle tightness, if left untreated can lead to
poor posture, undesirable skeletal alignment and further injuries. </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">In conclusion, I do recommend static stretching
as part of a cool down routine but certainly not at the beginning of a session.
As for dynamic stretching, I love it and highly suggest you integrate it into your
warm up routine. If unsure please consult a professional (not a magazine,
internet or TV article) to ensure are doing the stretches correctly.</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-themecolor: text1;"><span style="font-size: large;">Please visit
my other channels where you can find out more.</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-themecolor: text1;"><span style="font-size: large;"> </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-themecolor: text1;"><span style="font-size: large;">www.jwcorept.co.uk
</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-themecolor: text1;"><span style="font-size: large;">https://www.facebook.com/jwcorefunctionatraining</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-themecolor: text1;"><span style="font-size: large;">https://twitter.com/Jamieleeweller?lang=en-gb</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="color: black; font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-themecolor: text1;"><span style="font-size: large;">https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;"> </span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Jamie-lee</span></span></div>
<span style="font-size: large;">
</span><br />
<div style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">JW CORE</span></span><br />
<span style="font-family: Baskerville Old Face; font-size: large;"><br /></span><br />
<span style="font-family: Baskerville Old Face; font-size: large;"><br /></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-64369207963140630532015-04-08T08:19:00.001-07:002015-04-08T08:20:28.962-07:00<div style="text-align: justify;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Too self-conscious to join the gym?<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Throughout my career I have encountered many
people who wanted to join a gym or exercise class but felt too self-conscious
to do so.<span style="mso-spacerun: yes;"> </span>I know as you read this you
may be thinking “<i style="mso-bidi-font-style: normal;">what does he know, he is
a personal trainer!”</i>. But actually I do feel I am qualified to empathise.
Apart from the fact I have worked with countless clients who felt just like
this and helped them to overcome their insecurities, I have personal experience….
<span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 3;"> </span><span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;"><span style="mso-spacerun: yes;"></span></span></span><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">I (try to) play the guitar and
thoroughly enjoy doing so in the comfort of my own home. However, when I go
into a music shop and see all these amazing, expensive guitars I feel very self-conscious
about picking one up and playing it in front the staff and other enthusiasts
who are sitting down playing some complicated solo or riff. I think the insecurity
I have in my playing ability probably equates to a similar feeling of inadequacy
you may have in your body. I do appreciate my scenario is not quite as
emotionally charged and personal as this, but as far as walking into a foreign environment
and putting yourself in front of others goes, it is the same. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 12pt 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">The big question
is WHY should you feel like this? The simple answer is you shouldn’t. The gym
is a place where you can build and develop your confidence which in turn makes
you a more confident person in everyday life too. Try not to worry about how
you <i style="mso-bidi-font-style: normal;">think </i>you may look to others. Everyone
starts somewhere and presumably we all want to improve ourselves– that after
all is the reason we join a gym in the first place. We are all in the same proverbial
boat. Everyone has to start from scratch. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 12pt 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">My argument is that
you are not going to help or change anything by avoiding taking action. <span style="mso-spacerun: yes;"> </span>Be brave, choose to be fitter and healthier. I
guarantee if you select the correct training environment, you will truly surprise
yourself and surpass your own expectations. Lose your fear, take the plunge. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Tips on how to choose your first gym.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Listen to recommendations – What do your
friends and family say about places they have used? At JW CORE we believe very
firmly in creating a comfortable, non-judgemental environment for our clients
to train in and I think this is key. Unlike big chain gyms perhaps look for a
smaller privately owned one where you are more than just a membership number. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Take a look around – It doesn’t take long to
get the feel for a gym’s atmosphere. When you walk in, how quickly does a
member of staff meet you? HOW do they greet you? Remember, you are the client
and you will be spending your hard earned cash on a service / facility that can
potentially be life changing. It has to be right for YOU. <span style="mso-spacerun: yes;"> </span>It goes without saying that you should be
treated and spoken to with care, consideration and respect. Far too many times
have I seen customers walk into a gym only to be left standing at a desk or
grunted at in response to a question! You should be and made to feel valued. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">No doubt, the gym isn’t the place to stand
around having long chats about nothing in particular but when you walk in take
the time to notice: Is there a buzz to the place? Are the trainers interacting
with the clients? Are the clients working out together and maybe even engaging
in a bit of banter. I think these things are extremely important. A gym where
people are smiling, laughing but working hard is a much more inviting prospect
than those where everyone is stony faced with their earphones on, staring at
other members or themselves in the mirror. I would firmly recommend that if there
are a lot of gorgeous, made up people in all the designer gear standing around
and posing in the mirrors, it probably isn’t the gym for a first time nervous exerciser.
It is constantly mentioned to me that this is something people do not like
about some of the more expensive gyms and that is why I set up JW CORE with no
mirrors or TV’s, as a place to come and workout, not caring about what you look
like. Look nice when you go out in the evening not when you are running around and
lifting weights in the gym! <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">If you want to achieve results you must be seen
regularly by a professional member of staff so check how often you are entitled
to see a trainer. At JW CORE our trainers will interact with and train members
every time they enter the gym. This ensures high motivation, constantly
evolving programmes and correct techniques are being used by the clients. (It
is also what our clients tell me sets us apart from all our competition.) At
the very least, you should expect to have an induction and programme when you
first join and to be seen every 4-6 weeks thereafter for a check-ups and updates
to your programme. Unfortunately, this seldom happens so do check the gyms policy
on this before you sign up. <o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 12pt 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">The overriding factor
in choosing a gym to join if you are insecure or self-conscious is comfort. <span style="mso-spacerun: yes;"> </span>Ask yourself these following questions when
you look at a new gym. If all your answers are yes then you will likely feel confident
enough to exercise there in front of other people and achieve great things. If
you answer no to any, please don’t just accept this as the way it is at all gyms.
Take a look at some others. There are facilities like JW CORE where the aim is
for our clients to answer yes to each question below.<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Do I feel comfortable here?<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Is it clean and tidy?<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Are the staff friendly,
approachable and informative?<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">4.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Does it look like there is a strong
support network amongst</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"> the trainers and other members?<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">5.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Are there any supervised classes or
activities going on?<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">6.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Do the customers look like they are
enjoying their experience?<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">7.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Does it have an authentic, genuine
feel to it?</span></span><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"></span></span> <span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Remember too much fancy cosmetic imagery probably</span></span><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"> means not enough
substance.<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;">
</span></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">8.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Is it functional for me? Is
everything in good working </span></span><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">order </span></span><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">and can I see myself working out and improving
here?<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">In summery don’t be put off going to the gym
because of how you feel about yourself. Use these feelings as motivation to
change. You can find the right place to work out and you can guarantee there is
already someone there who felt just the same as you do when they started but
now they feel 100% better in themselves. They took a chance, they joined up, persevered
and got fit. So can you!<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">JW CORE<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">
</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: justify;">
<a href="http://www.jwcorept.co.uk/"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="color: #0563c1; font-size: large;">www.jwcorept.co.uk</span></span></a><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">
<o:p></o:p></span></span></div>
<div style="text-align: justify;">
<a href="http://www.jwcorept.co.uk/">www.jwcorept.co.uk</a><div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
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<br /></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-90403840111878626202015-03-11T10:25:00.001-07:002015-03-11T10:25:59.960-07:00
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Traditional Martial Arts or MMA (mixed martial
arts)?<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">For me it depends on what you’re interested in.
Many reading this will say it has to be MMA. I would agree with them if you
want to get in a cage and have a fight but have no inclination to take your application,
understanding, appreciation and knowledge of martial arts to a higher level. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">My background and then thoughts are this:<o:p></o:p></span></span></div>
<span style="font-size: large;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></span><br />
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">I have studied Kung fu and Kickboxing for 24
years. <span style="mso-spacerun: yes;"> </span>My mum thought it would be good
for me to get rid of some of my limitless energy. I still remember her first breeching
the subject with me when I was 6 years old. She said “would you like to start
Kung fu?” I didn’t know what Kung fu was but I said yes and was hugely excited.
I started shortly after. Soon I discovered (and wanted to be just like) Bruce
Lee. He is still my idol because of the way he broke down social and racial
barriers, his unwaveringly sound philosophies on life and martial arts and of
course his immaculate speed power and technical ability as a fighter. (Ironically
I wasn’t allowed to watch his films until I was much older) I just somehow knew
he was “the man” <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">For the first 5 years or so I just wanted to
fight like my martial arts superhero and enjoyed the combat side of things. From
the age of 11 onwards, as I matured, I developed more of an interest and
appreciation for the traditional movements, philosophies and aspects of Kung fu.
I was more happy to spend time focusing on improving complicated techniques which
require precision execution and timing. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">To be clear, I have never lost the love, interest
and value in having a physical workout, sparring, and hitting / kicking mitts
and shields. I just appreciate other aspects of martial arts now too. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Since my 20’s I have become more interested in
the Tai chi movement and breathing aspects of Kung fu. This is where martial
arts originated from and I want to know and experience more. Not for combative use
but for personal relaxation, meditation and peace of mind. I love moving (or
trying to move) gracefully with free flowing movements, chi (energy) running
through my body. It feels fantastic and is good for the sole. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">To truly become at one with Kung fu it takes a
life time of practice and dedication. I acknowledge that I have a long, long
way to go and would love to visit China one day and learn with some masters. To
become a more rounded martial artist not just a good fighter. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Bruce Lee described many aspects of martial
arts as classical or traditional mess. I understand his point but also
disagree. If you are interested, learn the history, learn the in’s and out’s.
It doesn’t just have to just be about fighting. It is whatever you make it. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">The past 15- 20 years have seen the explosion
in the popularity of MMA (Mixed martial arts). For the spectator MMA is
exciting, raw and anyone can give it a go. I appreciate the athleticism and
skill involved in being a tough and well-rounded fighter but for me, a traditional
martial artist, it just doesn’t look very nice. The fights are usually scrappy
and overly violent for my taste. I would rather watch two highly skilled
practitioners fully padded up with protective equipment have a heavy sparring
session demonstrating speed, grace, power and good technique. I find watching Judo
/ Jujitsu practitioners grappling on the floor very fascinating and educational
as this is a completely different skill set and a valuable one too. Integrating
upright fighting and grappling as MMA does, definitely produces the most versatile
fighters, which is of great value to the individual but personally I would
rather prefer it done without the high levels of aggression and intent. (I.e. attempting
t render your opponent unconscious while they lay semi helpless in a pool of
blood on the ground.)<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Unfortunately like everything in Western
civilisation, we Westerners want it faster, easier and ready-made. For those
that don't require a more rounded, developed art form, MMA / UFC is great. Fine.
I highly respect MMA practitioners as athletes, but for me I look for a lot,
lot more. Martial arts can be something you do for one hour every week, or it
can be a lifestyle, not just a statement of how hard you are.<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">It is possible of course to be both a devoted practitioner
of traditional martial arts and a top MMA fighter. Personally I find it
difficult to comprehend the mentality of any martial artist wanting to inflict
pain and damage onto another human. It simply is not in the spirit of it. A
true warrior doesn’t need to fight to prove his or her worth. Is this self-defence
or sport? <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Maybe I am a hypocrite as I have competed at
tournaments to test myself, see how I stack up against others and experience
fighting new opponents. I was however wearing extensive protective equipment with
the goal to win the fights on points scored and ability. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">To conclude, we
all have a choice and a lot will depend on personality type. If you are someone
who likes things that you can jump straight into and do without thinking too
much or you just have an aptitude for fighting you have your option. If you are
a person who likes explore deeper into your interests, and experience things a
little more substantial and fulfilling you have yours too. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">I have the
following channels where you can find out more.<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="http://www.jwcorept.co.uk/">www.jwcorept.co.uk</a>
</span></span><br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"></span><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="https://www.facebook.com/jwcorefunctionatraining"><span style="font-size: large;">https://www.facebook.com/jwcorefunctionatraining</span></a><o:p></o:p></span></div>
<span style="font-size: large;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="https://twitter.com/Jamieleeweller?lang=en-gb">https://twitter.com/Jamieleeweller?lang=en-gb</a><o:p></o:p></span></span><br />
<span style="font-size: large;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ">https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ</a><o:p></o:p></span></span><br />
<span style="font-size: large;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="http://jwcorept.blogspot.co.uk/">http://jwcorept.blogspot.co.uk/</a><o:p></o:p></span></span><br />
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 12pt 0cm 8pt;">
<span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">JW CORE</span></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-1392222040743238142015-02-20T07:31:00.001-08:002015-02-20T07:31:24.639-08:00
<br />
<div align="center" class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: center;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">Boring
Training? - 5 Simple ways to make it more interesting<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">I often hear people saying they don’t like gyms
or exercise because they get bored and it hurts. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">This may well be true but it doesn’t have to be
that way. <span style="mso-spacerun: yes;"> </span>There are ways to make
training more enjoyable.<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Exercise with someone you know…. A
work colleague, your sister, a friend. That way it is a more enjoyable, social
activity and less lonely. It also makes it harder to “take the night off”. With
experience you and your “gym buddy” can begin to motivate and push each other
on. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Vary your workout – Have a couple
of routines. Provided they are structured toward achieving the same goal. This
keeps the exercise fresh and effects the body in different ways. I would even recommend
including some different activities such as swimming and outdoor running /
cycling. Join a rowing club or take up a martial art to supplement the gym
work. Also don’t be afraid to change times of day and even the days of the week
you train. Keep your body guessing? It like it!<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Rest days. A lot of people join a
gym and they say “I’m going to come down five times per week”. Especially if
you are new to exercise, set yourself a realistic target of 2-3 times per week
where preferably you make it three. If you don’t on a certain day no worries.
You should also have 1 to 2 rest days in between work out for your muscles to
recover. Then if you have been regularly attending for 6-8 weeks think about
adding a 4<sup>th</sup> day in. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">4.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Set yourself goals. This will keep
you motivated and on track. The worst thing is to be wondering around in the
gym not knowing what to do or why you are doing what you are. Have a 3 month
goal. E.g. loose a stone. Also have monthly, weekly and even daily targets all
designed to aid achieving the longer term goal. <span style="mso-spacerun: yes;"> </span>They have to be challenging but realistic.
There is no point in setting yourself an unattainable goal as this just
demotivates.<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%; mso-bidi-font-family: "Baskerville Old Face"; mso-fareast-font-family: "Baskerville Old Face";"><span style="mso-list: Ignore;">5.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Have fun and challenge yourself.
Providing its safe, supervised and there is a genuine purpose to it don’t be
scared to step outside the regular conventions of exercises. Have a giggle,
test your balance and coordination, laugh, smile, and make jokes. I am always
trying new adaptations to fairly standard exercises but introducing new pieces
of equipment and apparatus. (if unsure seek a member of staff to ensure what
you are doing is appropriate) Otherwise, go out to the woods and incorporate
nature into your training. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">At my gym I always vary and
challenge my clients. They have more fun and because of the constant variances
in activities their bodies adapt very successfully. <o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-size: large;"> </span></o:p></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">JW CORE<o:p></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<a href="http://www.jwcorept.co.uk/"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="color: #0563c1; font-size: large;">www.jwcorept.co.uk</span></span></a><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-size: large;">
<o:p></o:p></span></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-25654971437095056162014-12-10T10:43:00.000-08:002014-12-10T10:43:24.230-08:00Your Body, Your Responsibility
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">The gym / exercise / healthy
lifestyle, for many of us is nothing but an unwanted chore. The perceived practicality
is one of a time consuming and boring burden. For others it’s a guilt edged consideration
permanently placed on the backburner. <span style="mso-spacerun: yes;"> </span>There
are of course those for who looking after themselves is a lifestyle. <o:p></o:p></span></span><br />
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">This article holds more relevance to those who
need encouragement or further information as to why they should exercise regularly.
<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">First of all, nutrition. Our bodies are like
Formula One racing cars. (Yes even yours) They are designed to run on the
highest quality fuels. I.e. a balanced, varied wholefood diet with plenty of
water. It is really worth investing time and money in fresh local produce and
preparing it yourself at home. Make your dishes colourful, containing as many
different nutrients, vitamins and minerals as you can. Try to reduce your
intake of “dirty” processed foods. These effect you negatively even in your day
to day life. You don’t perform well physically, you feel drowsy, lethargic and
uninterested mentally. <span style="mso-tab-count: 8;"> </span><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Like any car or piece of machinery we all need
a good run out too. Up to very recently in our evolution we have constantly
been on the move, hunting, gathering and moving from place to place but modern
living has slowed us down so much we are inactive. It can feel like we are
being clogged up, and in many cases this literally is the case.<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>A good workout enables us to
mentally clear the pipes, push positive “feel good” endorphins around the body
and get the blood pumping. You don’t have to run, you can walk, cycle, skate,
ski, go to the gym, swim or play a sport. Just get the body moving. Not only
does this benefit you mentally but it also puts a positive stress through the
body. <span style="mso-spacerun: yes;"> </span>We all have our very own
personalised vehicle body capable of so much, yet many of us sit down on our
backsides all day not using it. When it is working well it is the best feeling
in the world. Of course it is. You are getting the most out of it. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Change your psychology. Decide to get active. Chose
to enjoy it! It honestly doesn’t take long to get into a routine and when you
do you will be amazed at the difference you feel and the difference others see
in you both physically and emotionally. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">The media forever remonstrates to us about the
health risks and subsequent stress to the NHS caused by our general poor
lifestyle. All very true and on its own should be enough encouragement to get
fit but it is pretty depressing and people live in the NOW. <span style="mso-spacerun: yes;"> </span>I say start exercising not just for your
future health but also because it makes you feel great! Move better, eat clean,
feel alert and experience life running through your cells. You have to
experience it to know it. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">I appreciate some people simply are not interested,
or might be nervous about exercise. All I say is just give some form of
exercise ago in a nice comfortable setting for you. If a gym doesn’t work for
you try a sport or outdoor activity. <span style="mso-spacerun: yes;"> </span>You
may surprise yourself. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Common reasons people don’t exercise.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>'I Don't Have Time.’</span></b><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">How much television do you watch? Can you do something
in the adverts or during programs? Can you record your show?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Be more organised so you can fit in some
exercise<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Regular shorter sessions instead of infrequent
long workouts.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;"><span style="mso-spacerun: yes;"> </span>2: 'I'm Too Tired.'<o:p></o:p></span></span></b></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Working out actually gives you more energy.
Your body makes feel-good hormones (endorphins), "and you're getting the
circulation going. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">It may help to work out in the morning before
your day gets away from you.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Not a morning person? No problem. Do it
whenever you feel best.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Ensure you get a good night’s sleep every night
and eat well throughout the day. This will waken you up and improve work
productivity. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">3:
'I can’t Because I’ve got Kids.’<o:p></o:p></span></span></b></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Take the family for an activity they can all
join in with. Ie, walking, cycling, rock climbing, swimming.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Exercise Excuse No. 4: 'Exercise Is Boring.'<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Find a physical activity you enjoy. If you feel
like the idea of the gym but get bored then challenge yourself technically (balance
coordination reactions) and regularly update and change your routine. <span style="mso-spacerun: yes;"> </span>Get a gym partner this really helps
motivation. Push each other on and even have a laugh too. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>It also
makes you more accountable to show up. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">5:
'I've Tried Before.'<o:p></o:p></span></span></b></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Goal setting – make goals small and realistic
and continuously update them. You will feel more like a success, not a failure
when you hit these goals. Keep a diary, log or blog to help monitor your
progress. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">If it didn’t work before you may need to change
what you’re doing. Hire a recommended trainer.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">In the end only you are responsible for your
body, and no one exercise for you. I believe for the reward of a long healthy,
happy life it is worth taking the time and investing in yourself. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Don’t forget there is plenty of help about both
professional and social. <o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p><span style="font-family: Verdana, sans-serif;"> </span></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="font-family: Verdana, sans-serif;">Jamie-lee<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="http://www.jwcorept.co.uk/"><span style="color: #0563c1; font-family: Verdana, sans-serif;">www.jwcorept.co.uk</span></a><o:p></o:p></span></div>
<span style="font-family: Verdana, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><a href="mailto:info@jwcorept.co.uk"><span style="color: #0563c1; font-family: Verdana, sans-serif;">info@jwcorept.co.uk</span></a><span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">
<o:p></o:p></span></span></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com1tag:blogger.com,1999:blog-8524683441678606356.post-59359739474452216362014-10-11T03:52:00.000-07:002014-10-11T03:56:00.617-07:00Match Day Nutrition<br />
<div align="center" class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: center;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Match
Day Nutrition - The Importance of Fuelling Up<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Does it really matter what I eat before a
game?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">It matters a great deal. Your body is like a high
performance engine, finely balanced and finely tuned. If you want to get
maximum performance you need to feed it the right fuel before, during and after
each session. Much like a high performance sports car, it need the right fuel
and oil.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Pre
Match<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Fuelling up on carbohydrates (wholemeal pasta, rice,
potato, wholegrain cereal) the night before and again at breakfast will maximize
the amount of energy your muscles can store.<span style="mso-spacerun: yes;">
</span>Glucose is the fuel of the body and glycogen is stored-up glucose.
Unlike chocolate (and fizzy<span style="mso-spacerun: yes;"> </span>drinks)
which give a short lived energy boost, good fuelling from carbohydrate
loading<span style="mso-spacerun: yes;"> </span>will<span style="mso-spacerun: yes;"> </span>sustain energy longer, delaying fatigue.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">During
Match<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">After an intense first half, energy levels
start to fall. Low blood sugar reduces performance, affecting skill, stamina
and concentration. It’s important to refuel as quickly as possible: <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Half time- a snack of banana will boost energy
in the 2nd half improving concentration and performance. Bananas are high in vitamin
B (needed for energy) and potassium important for muscle function.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Post-match</span></b><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">
– <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Refuel within half an hour of play. Delaying refuelling
by longer than half an hour may delay muscle recovery. A drink of whole milk or
healthy snack helps the body recover. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Follow snack with a well-balanced meal (Protein,
carbohydrate & veg) ideally within two hours.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">A
few facts about milk:<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Effective for rehydration - Milk is an excellent
source of calcium and contains potassium; both important nutrients that need to
be replaced after strenuous exercise. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Improves endurance - In one scientific study,
those given skimmed milk cycled for 9 minutes longer than those given fluid
replacement drinks <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Helps build muscle tissue - The protein in milk
helps build muscle and aids recovery. Milk’s high content of protein and carbohydrate
can help refuel exhausted muscles.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Example
Diet Ideas<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">BEFORE THE GAME<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Whole-wheat cereals <span style="mso-tab-count: 6;"> </span><span style="mso-tab-count: 3;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span>Porridge / muesli <span style="mso-tab-count: 8;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span>Wholemeal toast
with peanut butter/banana<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">DURING THE GAME <o:p></o:p></span></div>
<div style="text-align: left;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Banana <span style="mso-tab-count: 10;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span>Raisins, dried fruit </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Cereal bar <span style="mso-tab-count: 10;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;">F</span>lapjacks, Granola bar <span style="mso-tab-count: 8;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span>Water / mild squash<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">POST MATCH SNACK</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"></span><span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Banana <span style="mso-tab-count: 10;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span>Yoghurt/ fruit smoothie <span style="mso-tab-count: 9;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-tab-count: 9;"> </span>Nuts & pulses, raisins and seeds<span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 8;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><span style="mso-spacerun: yes;"></span>Oatcakes<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 4;"> </span><span style="mso-tab-count: 5;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">DINNER <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Chicken and vegetable pasta bake<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Spaghetti bolognaise Lean turkey mince) &
salad <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Three bean Chilli con carne, rice, salad <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Dahl (lentils) rice & salad <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Grilled fish, potato, veg <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Chicken, noodles stir fry & veg <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">Vegetable curry &, rice & yoghurt<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; line-height: 107%;">JW CORE<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Baskerville Old Face","serif"; font-size: 12pt; line-height: 107%;"><a href="http://www.jwcorept.co.uk/"><span style="color: #0563c1;">www.jwcorept.co.uk</span></a>
<o:p></o:p></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-91533365335300395252014-03-23T09:06:00.000-07:002014-03-24T03:03:55.484-07:00Core Stability <br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Core Stability<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Oxford Dictionary Official Definition.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">“The capacity of the muscles of the torso to assist in the
maintenance of good posture, balance, etc., especially during movement”<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">If you have ever been to a gym, read fitness magazines or
purchased a fitness video you should already be fairly familiar with the term "core stability".
<span style="mso-spacerun: yes;"> The </span>core is the common name given to the group of muscles that lay deep inside the center of your body. </span></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;"></span></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;">The core helps support your skeletal
structure and all movement. Without these muscles, which are located around your waist, hips and torso, you would flop like a rag doll. Poorly conditioned core muscles are very vulnerable to injury and a common cause of back pain; one
of the biggest reasons for sick leave in the UK.<span style="mso-spacerun: yes;"> </span>As you can appreciate having a strong core is pretty
important.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">The main functions of the core are to provide:<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Back support<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Posture<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Strength<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Balance and coordination (proprioception)<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Controlled movement support<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Injury prevention<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Gone are the days where we were taught to do thousands of
sit ups and crunches. All this does is weaken hip flexors, damage lower back
and stress the neck. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">To improve your core stability the first thing you need to
understand is how it works. Think of your core as an internal weight belt. To
activate the core you must do a pelvic floor contraction (new mums are instructed
to do this after child birth as it helps prevent incontinence in older age) <span style="mso-spacerun: yes;"> </span>You do this by squeezing down below (as if you
are holding in a wee) and “zip up”, pulling your internal muscles in all the
way up to the navel. This does not mean doing a belly dance! It is actually
pulling the inner muscles in and holding them tight. Try it. If you struggle,
don’t worry as it is not easy but remember “practice makes perfect”. <span style="mso-spacerun: yes;"> </span>Next time you are stuck in traffic practice tightening
and relaxing the core. That goes for the men too as you are not exempt from incontinence
in later life either. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">The application of activating the core in the gym environment
(or when generally lifting objects) is vitally important if you want to
maximise your potential and protect your back. Once you have your core muscles
contracted they will tighten around your spine giving you much greater strength
and movement control, as well as protection.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">The core is your center of gravity and holds the upper and
lower body together. When weight training, if you have a weak core you won’t
support external movement efficiently therefore limiting yourself in the weight
you lift and how well you lift it. You are only as strong as your weakest point.
If the core is weak your whole body will be weak. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">As soon as you become proficient at activating your core
muscles you will feel much greater strength and stability when pushing or
pulling against a force. At this stage, provided you have good technique, it is
recommended that you start destabilising yourself when training. This will
challenge the core further as all the stabilising muscles around your hips and
back have to work harder to hold your torso in position whilst allowing you to
move / lift weight. The bosu and stability ball are amazing apparatus for this.
<span style="mso-spacerun: yes;"> </span>You can also close your eyes or execute exercises
on a single leg. Unstable surfaces improve joint support and reactivity. This
is also known as proprioception. (Neuromuscular messages sent from the brain
aiding balance and coordination of the challenged area. The more off balance you
are the more nerve endings and muscle fibres are recruited increasing strength,
stability, reactivity and muscle mass. This means less risk of injury. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">The Main muscles in the core muscle group are:<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Transverse Abdominis also known as the TVA<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Rectus abdominus<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Erector Spinae<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Internal and external Obliques <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Pelvic floor<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Diaphragm<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Multifidus<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Quadratus lumborum<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 7.1pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">In short, in everyday life, you are always utilising the core as it
supports all body movement. This is why it is so vital that you undertake regular
functional core training.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 7.1pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large; mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 7.1pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 7.1pt; mso-add-space: auto;">
<span style="font-family: Calibri; font-size: large;">For further information or advice email me on </span><a href="mailto:info@jwcorept.co.uk"><span style="color: blue; font-family: Calibri; font-size: large;">info@jwcorept.co.uk</span></a><o:p></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 7.1pt; mso-add-space: auto;">
<a href="http://www.jwcorept.co.uk/"><span style="color: blue; font-family: Calibri; font-size: large;">www.jwcorept.co.uk</span></a><span style="font-family: Calibri;"> <o:p></o:p></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-40376631829283086192014-03-11T00:47:00.003-07:002014-03-17T11:45:51.866-07:00Fad Dieting<br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Fad Dieting <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">In modern media there is always somebody telling you to buy
into a new amazing diet plan to help you lose weight. <span style="mso-spacerun: yes;"> </span>The fitness industry makes millions from
desperate individuals buying into these fads, vying to reduce their body
fat.<span style="mso-spacerun: yes;"> </span>But. do they actually work in the
long term?<span style="mso-spacerun: yes;"> </span>In most cases, no.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Hands up, some diet plans can help certain individuals lose
weight quickly, but much of the time people just stack the pounds back on when the
diet is completed. Hence the term “yoyo dieting”. <span style="mso-spacerun: yes;"> </span>Repeatedly losing and putting weight back on
is incredibly unhealthy as your internal organs and bodily systems are put
under great changing stresses, constantly working under new demands. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">The main reason people who lose weight quickly put it back
on again is because their brain has not made a permanent habitual change.<span style="mso-spacerun: yes;"> </span>Their mind set is still of eating too much of
the wrong foods at the wrong times and simply not getting enough exercise. You
need at the very least, three months to orchestrate a permanent change.<span style="mso-spacerun: yes;"> </span>This is more physiologically and
psychologically healthy and reliable.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Many social weight loss clubs, although basically correct in
their preaching’s, are fundamentally old fashioned.<span style="mso-spacerun: yes;"> </span>The whole ethos of “Lose weight by way of a
calorie controlled diet” is a bit old hack. <span style="mso-spacerun: yes;"> </span>Their customers go home and meticulously count
every calorie without actually paying attention to WHAT they are eating. It is
the type of sugars and fats you consume not just how many calories you take on
board. <span style="mso-spacerun: yes;"> </span>The body metabolises certain
foods (natural produces) much more efficiently than others. <span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Certain weight loss clubs even have their own line of
ready-made meals! In other words; Unnatural processed food high in salt. Our
bodies are simply not designed to process these options. I recommend trying organic
foods, I guarantee you will feel much healthier and lose weight more
effectively. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">The problem with fad diets is they severely limit varied
nutritional intake!<span style="mso-spacerun: yes;"> </span>The promoters of
these diets then recommend taking vitamin and mineral tablets to artificially
supplement what should already be in your diet through natural means.<span style="mso-spacerun: yes;"> </span>Absolutely crazy.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">What happened to good old fashioned healthy, whole food
(natural foods) eating and exercise? This is the way the human body is designed
to work at it best. You should aim to lose 1-2 lbs of body fat a week if you
intend on keeping the weight off. This is highly achievable, healthier for the
internal organs and gives your brain time to adjust to the new eating regime. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">For me, the best eating advice for weight loss I can give is:<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Exercise regularly<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Consume plenty of water<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Eat fruit before 11am<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Stick to primarily organic food sources<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Eat little and often throughout the day until 6pm
when our metabolism slows down).<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Take your time - this gives the hunger hormone
Leptin <span style="mso-spacerun: yes;"> </span>time to tell your brain that you
are full up <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Chew your food properly – First stage of
digestion. <o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">I don’t particularly like the term “diet”. <span style="mso-spacerun: yes;"> </span>I prefer to think of it as simply eating properly.
<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri; font-size: large;">For help and advice email me on </span><a href="mailto:info@jwcorept.co.uk"><span style="color: blue; font-family: Calibri; font-size: large;">info@jwcorept.co.uk</span></a><span style="font-family: Calibri;"><span style="font-size: large;"> <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">www.jwcorept.co.uk<o:p></o:p></span></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-39306736103531069952014-03-02T07:16:00.001-08:002014-03-17T11:47:17.369-07:00Functional Training<br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Functional Training<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Functional training is simply exercise designed to meet a practical
purpose. <span style="mso-spacerun: yes;"> </span>Usually this consists of multi
joint, multi muscle group compound exercises.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">The concept originated from physios and sports therapists assigning
routines to help rehabilitate their clients, post injury. Now functional
training is used as injury prevention to regular exercisers and athletes alike,
but still in my opinion, not commonly enough. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Functional training is best executed standing up and
utilising multi joints and exercise plains. This means moving several different
parts of<span style="mso-spacerun: yes;"> </span>the body from low to high, high
to low or twisting transversely or diagonally (with good posture).<span style="mso-spacerun: yes;"> </span>It is, however, important not to lose sight
of which muscles you are targeting and why. There must be a practical purpose
to each and every exercise, not just for the sake of functional training.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">The predominant purpose of functional training is to improve
the neuromuscular system. In other words, your ability to create more messaging
paths from the brain to the required joints and muscle groups, therefore enhancing
their efficiency. (Proprioception) <span style="mso-tab-count: 5;"> </span><span style="mso-spacerun: yes;"> </span>The result of all this is increased number
of <span style="mso-spacerun: yes;"> </span>neuromuscular pathways, nerve endings
and muscle fibres being created and recruited by the brain, creating better
joint support and reactivity as well as stronger, quicker muscle contractions. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">A few of examples of FT;<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 14.2pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -14.2pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">A rugby player will structure her workout
routine around exercises and movements that directly improve her match day
performance replicating movements she will make on the pitch. Her body will
react quicker and more powerfully to the sport specific movements and demands placed
upon her in game situation. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 14.2pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -14.2pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">A man in his mid-70’s may undertake functional exercises
designed to improve his mobility, balance and joint support. He will maintain
better posture and reduce the risk of stumbling over / falling and generally he
will move better. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 14.2pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -14.2pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">An injured athlete or keen sports person aiming
to return to play will strengthen the damaged area by utilising exercises<span style="mso-spacerun: yes;"> </span>that collectively incorporate all the
surrounding muscle groups and stimulate the nerve ending. When they do return
to play they should have improved strength, balance, reactivity and flexibility
than before they injured themselves. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 14.2pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">Undertaking
functional training, it is vital that an individual has a good practical and
theoretical grasp of core stability and how to activate the core. This is a
good start point:<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">Core
Stability definition: “The capacity of the muscles of the torso to assist in
the maintenance of good posture, balance, etc., especially during movement” –
The Oxford English Dictionary. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">How
to activate your core.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Squeeze your pelvic floor muscle – imagine you
are holding in a wee. (Ladies post natal will be told to do this) – It is good
for preventing incontinence. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Continue the squeezing up to the belly button –
zipping up<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Pull your belly button into your spine.<span style="mso-spacerun: yes;"> </span>(not simply sucking in your gut!)<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Doing this when you are lifting heavy weights or objects
will improve your back support and posture, balance, coordination and strength.
You are essentially locking your trunk and hip muscles around your spine.
Please forget the “six pack” ideas you may have. Inner core strength only will
help improve your body’s performance. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">The
three key groups in need of stability training are:<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">1.
The deep abdominals (transversus abdominis and internal oblique),<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">2.
The hip abductors and rotators<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">3.
The scapula stabilizers. (back of shoulders)<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">*Functional
training for sports - Michael Boyle<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">Exercising
on machines may be a safer, comfortable start point for weight training but to truly
enhance your body’s capabilities you need to venture away from fixed movements
where your body is kept in one movement plain. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">Think
of it this way: Almost all of your daily movements, routines and undertakings
require multi joint movements. Train your body how it wants to move! For
example picking up a box off the floor and putting it onto a shelve. That’s a squat
onto shoulder press. <span style="mso-spacerun: yes;"> </span>Ankle – knee – hip -
shoulder -Elbow. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">Another
positive consequence to functional training is you actually increase your
metabolic rate. More muscles being worked = more calories being burnt. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">Here
is a relevant sports specific extract from Human Kinetics.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">“As
you begin to explore the concept of functional training for sport, keep an open
mind about how and why athletes move in your sport. Think of your training as a
vehicle to improve performance, not just to improve strength.” <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 14.2pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">On
a personal note my mind and body prefer the challenge of functional training.
It is much more interesting and I appreciate the increase neuromuscular
response I get from it. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">As
with everything body related it is vital you have a good daily intake of water,
2.7 litres for women, 3.7 litters for men and a healthy balanced wholefood diet
– plenty of oily fish, beans, pulses, nuts, <span style="mso-spacerun: yes;"> </span>fruit, vegetables, roughage <span style="mso-spacerun: yes;"> </span>and complex carbohydrates. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">I
hope and would love for the industry to move further towards functional
training for both athletes and everyday fitness enthusiasts. <span style="mso-spacerun: yes;"> </span>Fortunately I do foresee this happening in the
main. It may just take another 10 years though. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<a href="http://www.jwcorept.co.uk/"><span style="color: blue; font-family: Calibri; font-size: large;">www.jwcorept.co.uk</span></a><o:p></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="font-size: large;">info@jwcorept.co.uk<o:p></o:p></span></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com2tag:blogger.com,1999:blog-8524683441678606356.post-51827817816469409972014-02-20T02:24:00.001-08:002014-03-17T11:47:29.832-07:00Sports Supplements – Yes or no?<br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Sports Supplements – Yes or no?<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">I am always asked about sports enhancing supplements such as
protein, caffeine, energy drinks, fat burners and strength enhancers. I always
ask three questions.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">1. How is you diet?<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">2. Are you training properly?<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">3. Do you think you would be wiser spending your money on a
personal trainer than on lots of drinks you don’t really know much about?<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Sports supplements in my opinion do have their place in
enhancing athletic performance and recovery….If and when used correctly. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Firstly though I always, always, always advocate a healthy, varied,
whole food diet. <span style="mso-spacerun: yes;"> </span>The more we learn about
nutrition, the more it seems we should eat the way people did a hundred years
ago. Recent research appears to be pointing us in the direction of eating
mostly "whole foods" – that is, foods that are as close to their natural
form as possible.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">If you have a healthy balanced diet you should not require
protein shakes, fat stripping pills or energy drinks. <span style="mso-spacerun: yes;"> </span>You can obtain your healthy protein from such sources
as white meats, nuts, pulses, beans and vegetables, your hydration needs from
constantly sipping plain old water and your fat burning needs from regular
eating of small healthy meals and physical activity. By eating and exercising
regularly you will increase your metabolism and therefore burn off excess calories.
<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Far too many regular gym users I see come to the gym mixing
powder and popping pills before and after they work out.<span style="mso-spacerun: yes;"> </span>Are they carefully measuring what they have
put into their bodies? Are they aware of what potential reactions one substance
will have on another? I’m not sure. <span style="mso-spacerun: yes;"> </span>I
hate to think what overloading the body with foreign, synthesised chemicals
does to a person’s hormone levels and homeostasis. <span style="mso-spacerun: yes;"> </span>(The body’s natural working state)<span style="mso-spacerun: yes;"> </span>Many of these people are training with poor
form, poor workout structure and no periodization plan.<span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">On that thought something for readers to note is that much
of the time people overload their system with supplements which they don’t need
and therefore can’t be efficiently metabolised. This mean the substance pass
straight through your body potentially damaging the kidneys.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;"><span style="mso-spacerun: yes;"> </span>I believe you would
be much wiser to spend your money on a good personal trainer or strength and
conditioning coach, like myself to optimise and customise your workouts over a
course of three months. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">A lot of trainers, athletes and gym goers justify their supplementation
because substances like creatine (produced from amino acids which increase
skeletal muscle strength) are naturally found in our bodies. What they are
really saying is their bodies are not efficient enough as they currently are
and that they are too impatient to improve their body’s efficiency through hard
work and adaptation.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Maybe I am a hypocrite as I use isotonic drinks (drinks
which replace your salts, electrolytes and hydrate you quickly) with the racing
drivers I train and work with at the circuit. I will only use them however when
in hot climates taking part in an endurance events. As you can appreciate
having a helmet and fireproof overalls on whilst being strapped into a hot,
confined rocket on wheels, a driver will dehydrate quickly causing severe lack
of concentration and loss of salts.<span style="mso-spacerun: yes;"> </span>I
also appreciate that 100kg athletes like rugby players need to quickly replace
their carbohydrate and protein levels as well as rehydrate after a long bruising
training session or match. They still however have post exercise snacks and
often a whole meal provided for them too. Remember that the supplements they
take would be carefully selected and measured out by the clubs highly qualified
sports nutritionists.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">To conclude I think that for 95% of people who train, supplements
are an unnecessary expense and should definitely be used only if a meal has been
unavoidably missed. Supplements should never replace food and be used only as a
backup. Individuals with certain medical conditions may require vitamin and
mineral supplements but once again not at the expense of diet. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">For me, I will gain all my nutrients from natural sources
thank you very much.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Just an opinion.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">www.jwcorept.co.uk<o:p></o:p></span></span></div>
JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0tag:blogger.com,1999:blog-8524683441678606356.post-73846189460564623532014-02-12T11:29:00.001-08:002014-03-17T11:48:12.452-07:00Fitness Industry - Obsessed by Aesthetics.<span style="font-size: large;">As a personal trainer and sports therapist I love my job but I despair at the extent to which the fitness industry media, celebratory worship culture and (in my humble opinion as a result) public perception dictates that we should all look like Barbie dolls and action men. <span style="mso-spacerun: yes;"> The concept seems very fake to me. </span></span><br />
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<span style="mso-spacerun: yes;"></span><span style="font-size: large;"> </span></div>
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<span style="font-size: large; mso-spacerun: yes;">Please don't misunderstand me. I wholeheartedly believe in pursuing a healthy active lifestyle, of course I do. There is a lot more though, to exercise than looking like a front page magazine model. Everyone has heard how keeping your heart and lunges healthy and body fat low can reduce the risk of heart disease , obesity and a whole host of other medical conditions but exercise also helps elevate positive hormones levels such as endorphins and adrenaline as well as promoting the psychological feel-good factor. As a trainer I also believe in helping improve the quality of my clients lives. </span></div>
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<span style="font-size: large; mso-spacerun: yes;"> </span></div>
<span style="font-family: Times New Roman; font-size: large;"></span><br />
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<span style="font-size: large;">In such a busy culture, is it not enough to exercise to our means, eat healthily and accept…. no embrace who we are? More trainers should be instilling these values into their clients although many are not. Maybe if they did their clients would achieve better results.</span></div>
<span style="font-size: large; mso-spacerun: yes;"></span><br />
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<span style="font-size: large; mso-spacerun: yes;"> </span></div>
<span style="font-size: large; mso-spacerun: yes;">
</span><br />
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<span style="font-size: large;"> </span></div>
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<span style="font-size: large;">Media, including fitness magazines and infomercials relentlessly depict scantily clad models advertising their products. The reality is 99% of women and men don’t look like that, nor ever will. In fact the chances are the front page model doesn’t look like that either. I think it is wrong to tell the public this is how they should look. At no point in our evolution have we looked as some of these images would have us. </span></div>
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<o:p></o:p><span style="font-size: large;"> </span></div>
<span style="font-family: Times New Roman; font-size: large;"></span><br />
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<span style="font-size: large;">Inside respective fitness magazines, they advocate various exercises and work outs misleading the reader into believing these routines actually work. Many of them don’t and in fact high numbers of the exercises you read about and attempt can actually result in injury.<span style="mso-spacerun: yes;"> </span>It seems a tad unfair to the poor individual who has shed out their hard earned cash on the magazine.</span></div>
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<span style="font-size: large;"> </span></div>
<span style="font-family: Times New Roman; font-size: large;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-size: large;">Would not Western society not be more content if it relaxed it's vice like grip on the absolute need for cosmetic acceptance? I say people should train or play sport just for the enjoyment and fulfilment it brings. If people want to adapt their psychical appearance, great, as long as they feel good about themselves in the process and stop chasing the proverbial rainbow. Unlike modern media, be real, train towards realistic attainable goals. </span></div>
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<span style="font-size: large;"> </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-size: large;">Take athletes, many don’t have the stereotypical “perfect body” yet they are the quickest, strongest and most agile people on the planet. That's not fake. Their body's are carefully manipulated to undertake and cope with the demands of their sport. Not to look good or for the sake of vanity or public perception.</span></div>
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<o:p></o:p><span style="font-size: large;"> </span></div>
<span style="font-family: Times New Roman; font-size: large;"></span><br />
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<span style="font-size: large;">At the end of the day though I guess (to quote Edward Bernays) “Sex sells”; and people believe what they are told. <o:p></o:p></span></div>
<span style="font-family: Times New Roman; font-size: large;"></span><br />
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<span style="font-size: large;"> </span></div>
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<span style="font-size: large;">Just an opinion.<o:p></o:p></span></div>
<span style="font-family: Times New Roman; font-size: large;"></span><br />
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<span style="font-size: large;"> </span></div>
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<span style="font-size: large;">www.jwcorept.co.uk<o:p></o:p></span></div>
<span style="font-family: Times New Roman;"></span><br />JW CORE NUTRIFIThttp://www.blogger.com/profile/07460323202688003264noreply@blogger.com0