One for you local people!
I've bumped into Osteopath Christian Bates a couple of times, and recently he joined a local business group that i go to. He has a new clinic in Haywards Heath called 'The Perrymount', which is on Clair Road.
There are a range of services on offer including Osteopathy, Acupuncture, Naturopathy, Homeopathy, Reflexology, Nutrition, Sports Massage, Allergy Testing, and Kinesiology.
Bootcamp regular Mary-Jane Sharatt is the Homeopath at the clinic.
I've no doubt this is a useful addition to the options for keeping Sussex fit and healthy.
For more info go to www.theperrymount.com
Watch out for some exciting Bootcamp news in the coming weeks .
There is bound to be another crazy video from me before to long which seems to keep some of you entertained!
Cheers,
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Tuesday, September 30, 2008
Wednesday, September 17, 2008
Got Superfoods? Personal Trainer Discusses His!
You've probably seen mention of 'Superfoods' out there in the media. They are supposed to be crammed full of goodness in one form or another.
There are quite a few to consider trying depending on what you like and what your budget stretches to!
I've tried a few things over the years. Much like supplements, i think you have to have the basics of a good diet in place before you should really bother with much else.
Here are some of the things i include that i consider to provide added benefits.
Nuts and seeds
These provide a source of essential fats, fibre, vitamins and minerals. A regular consumption has been linked to a significant reduction in risk of certain cancers.
Green Tea
Good source of antioxidants. May enhance metabolism. Reduces certain stress markers throughout day and post exercise. Caffeine consumption does promote fat loss, although i'm sure some people feel better without it. Not all brands are alike - i prefer Hampstead Single Estate.
White tea may be even better, i just haven't researched it yet - and it is quite a bit more expensive. Black tea still has some benefits too.
Coloured Vegetables
Hardly an exciting choice but one that should be a foundation of your diet. All the goodness balanced and packaged as nature intended.
Organic, Free Range Eggs and Meat
Some people will say there is no evidence this is better for you. I still believe (and different research comes out all the time) that these choices will be higher in protein, lower in fat, and higher in essential fats. Same for fish like salmon.
Dark Chocolate
Higher in antioxidants, minerals, and lower in sugar. And hey it's chocolate! High cocoa % chocolate that i have still found very (too) edible is available from Montezuma's and Infinity Foods own brand amongst others. Some raw chocolate is also a rare treat!
Red Wine
Not a daily consumption personally but in moderation i think that would be fine. I believe any alcohol in moderation has certain benefits in terms of reducing inflammation and maintaining healthy flexible arteries. Red wine goes further in it's benefits though.
Seagreens - Seaweed Food Supplement
This is what i use instead of a multi-vitamin / mineral at the moment. It seems to contain all the stuff needed. Isolated supplements like individual vitamins don't always seem to have the positive effect expected.
Remember the trial of vitamin e with smokers that had to be stopped because those taking it started dying more than those that weren't? Recently there was concern over taking only antioxidant supplements, although as always you have to make sure the studies have been done properly.
That's one reason i opt for this dried whole food so that the only response should be positive!
Not to say that there are no isolated substances that are not beneficial.
Enjoy your food choices - 'Super' or otherwise!
We're enjoying a great Bootcamp currently - middle of week 2.
My Circuits and Boxercise classes at Olympos Burgess Hill have been madly busy recently - don't miss out if you are in the area!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
There are quite a few to consider trying depending on what you like and what your budget stretches to!
I've tried a few things over the years. Much like supplements, i think you have to have the basics of a good diet in place before you should really bother with much else.
Here are some of the things i include that i consider to provide added benefits.
Nuts and seeds
These provide a source of essential fats, fibre, vitamins and minerals. A regular consumption has been linked to a significant reduction in risk of certain cancers.
Green Tea
Good source of antioxidants. May enhance metabolism. Reduces certain stress markers throughout day and post exercise. Caffeine consumption does promote fat loss, although i'm sure some people feel better without it. Not all brands are alike - i prefer Hampstead Single Estate.
White tea may be even better, i just haven't researched it yet - and it is quite a bit more expensive. Black tea still has some benefits too.
Coloured Vegetables
Hardly an exciting choice but one that should be a foundation of your diet. All the goodness balanced and packaged as nature intended.
Organic, Free Range Eggs and Meat
Some people will say there is no evidence this is better for you. I still believe (and different research comes out all the time) that these choices will be higher in protein, lower in fat, and higher in essential fats. Same for fish like salmon.
Dark Chocolate
Higher in antioxidants, minerals, and lower in sugar. And hey it's chocolate! High cocoa % chocolate that i have still found very (too) edible is available from Montezuma's and Infinity Foods own brand amongst others. Some raw chocolate is also a rare treat!
Red Wine
Not a daily consumption personally but in moderation i think that would be fine. I believe any alcohol in moderation has certain benefits in terms of reducing inflammation and maintaining healthy flexible arteries. Red wine goes further in it's benefits though.
Seagreens - Seaweed Food Supplement
This is what i use instead of a multi-vitamin / mineral at the moment. It seems to contain all the stuff needed. Isolated supplements like individual vitamins don't always seem to have the positive effect expected.
Remember the trial of vitamin e with smokers that had to be stopped because those taking it started dying more than those that weren't? Recently there was concern over taking only antioxidant supplements, although as always you have to make sure the studies have been done properly.
That's one reason i opt for this dried whole food so that the only response should be positive!
Not to say that there are no isolated substances that are not beneficial.
Enjoy your food choices - 'Super' or otherwise!
We're enjoying a great Bootcamp currently - middle of week 2.
My Circuits and Boxercise classes at Olympos Burgess Hill have been madly busy recently - don't miss out if you are in the area!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Thursday, September 11, 2008
Training For Results Or Just Fitness Training For The Sake Of It?
I read a great book recently - it's called 'The Four Hour Work Week' by Timothy Ferris.
I'll get to how this relates to fitness training.
Instead of getting carried away with a number like only 4 hours of work - which i'm sure is possible depending on the type of business or working conditions you are prepared to create - it is worth applying the principles anyway.
Imagine how much of a better lifestyle you would have if you were able to go from 60 hours to 30 while getting just as much achieved!
One of the principles in the book is the now famous 80/20 rule for looking at what smaller percentage of your actions actually create the most results. Then you can trim out many unnecessary actions and focus on those that are most productive.
Also maintaining more focus and cutting out all those time wasting and distracting activities that reduce productivity is another big area.
Another is automating and delegating as much work as possible to free up your time and energy for what is really important.
These areas and others can be seen in the terrible condition of 'Work for works sake'! Having to look like you are busy. Being 'busy' but not being productive. Doing unimportant and distracting tasks etc.
This is where i want you to start to think fitness. How many people out there are simply training for the sake of training?
Spinning their wheels but being totally unproductive? Actually this is a very real description of what some people do in a spinning class - turning their legs too fast and achieving very little actual work!
Now i know physical activity is enjoyable to many people - addictive even. Therefore training for the sake of enjoying it is certainly a choice.
I think you only need to ask questions of what you are doing if you have certain goals in mind - then there is the issue of progress or not? Is more always better? Not Usually.
I remember reading about a Tae Kwon Do competitor years ago who was describing this training state in himself. He would train at every given opportunity, never really taking the time to rest much at all. Eventually he realised this and for the sake of health, injury avoidance, and improved performance had to choose a more intelligent approach.
This was the first time i remember realising for myself that more does not equal better when you are trying to improve at something specific - certain long endurance activities aside. Even many traditional endurance practices now emphasise a good amount of quality work not just more quantity.
Going back to the book, i would say that the 80/20 rule applies and that those times of higher intensity and harder work provide 80% of the results.
Personal Training, Bootcamps, and classes certainly help to cut out the time wasting and distraction and focus effort.
Surely you can't automate and delegate your training though - someone else can't do it for you!
You're right, but once again, those shorter more intense sessions will lift metabolism and burn more fat while you are not training.
Resistance training will stimulate lean muscle mass, which will again raise metabolism and burn more fat while you are not training.
Eating enough protein as part of your regular balanced meals will also up metabolism and burn more fat.
So while you still have to do the work, you can make intelligent choices that mean your body gets the absolute most out of that work.
Be an efficient Everyday Athlete!!
Cheers,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
I'll get to how this relates to fitness training.
Instead of getting carried away with a number like only 4 hours of work - which i'm sure is possible depending on the type of business or working conditions you are prepared to create - it is worth applying the principles anyway.
Imagine how much of a better lifestyle you would have if you were able to go from 60 hours to 30 while getting just as much achieved!
One of the principles in the book is the now famous 80/20 rule for looking at what smaller percentage of your actions actually create the most results. Then you can trim out many unnecessary actions and focus on those that are most productive.
Also maintaining more focus and cutting out all those time wasting and distracting activities that reduce productivity is another big area.
Another is automating and delegating as much work as possible to free up your time and energy for what is really important.
These areas and others can be seen in the terrible condition of 'Work for works sake'! Having to look like you are busy. Being 'busy' but not being productive. Doing unimportant and distracting tasks etc.
This is where i want you to start to think fitness. How many people out there are simply training for the sake of training?
Spinning their wheels but being totally unproductive? Actually this is a very real description of what some people do in a spinning class - turning their legs too fast and achieving very little actual work!
Now i know physical activity is enjoyable to many people - addictive even. Therefore training for the sake of enjoying it is certainly a choice.
I think you only need to ask questions of what you are doing if you have certain goals in mind - then there is the issue of progress or not? Is more always better? Not Usually.
I remember reading about a Tae Kwon Do competitor years ago who was describing this training state in himself. He would train at every given opportunity, never really taking the time to rest much at all. Eventually he realised this and for the sake of health, injury avoidance, and improved performance had to choose a more intelligent approach.
This was the first time i remember realising for myself that more does not equal better when you are trying to improve at something specific - certain long endurance activities aside. Even many traditional endurance practices now emphasise a good amount of quality work not just more quantity.
Going back to the book, i would say that the 80/20 rule applies and that those times of higher intensity and harder work provide 80% of the results.
Personal Training, Bootcamps, and classes certainly help to cut out the time wasting and distraction and focus effort.
Surely you can't automate and delegate your training though - someone else can't do it for you!
You're right, but once again, those shorter more intense sessions will lift metabolism and burn more fat while you are not training.
Resistance training will stimulate lean muscle mass, which will again raise metabolism and burn more fat while you are not training.
Eating enough protein as part of your regular balanced meals will also up metabolism and burn more fat.
So while you still have to do the work, you can make intelligent choices that mean your body gets the absolute most out of that work.
Be an efficient Everyday Athlete!!
Cheers,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Friday, September 5, 2008
Review And Reflection
Birthday's are an interesting time!
I always like to look back on the previous year and what i've done. I've usually done far more than i had realised. Then i get excited about the year to come, partly planning exactly what will be happening and partly excited about all the unknowns.
It also happens to be a time of changing seasons now, and we can start to see the end of the year rapidly approaching (1st bloody Christmas catalogue through the door yesterday!). A good time to ask ourselves where we want to be and what we want to be by then!
With a short opportunity to get your routine back on track before end of the year meals, parties, holiday's and shopping start to take over - it's a good time to make the most of your fitness, clean up your nutrition, and hit it hard.
Personally the nutrition is there - as long as the last week's cake intake does not become a habit!
However my weighted workouts are going to have to be more regular and focused. I'm determined to play squash at least every other week and generally build up to some good fun challenges.
My training has become less regular as my business has become busier, but this can no longer be an excuse as i would not accept that from a personal training client! I'm disappointed my self protection training or martial arts has taken a back seat for far too long. Even if not getting to seminar's i'm determined to train this myself at least monthly.
Otherwise i'm pretty happy with where my personal training and bootcamps have got to over the last year.
A better work / life balance is definitely in order for the coming year.
How is yours?
What would make the most difference to the last part of your year?
Do you need to reclaim your health and fitness by giving them the priority they need in your life?
New bootcamp starts Monday 8th September.
See www.sussexbootcamps.co.uk for all the details. 9.30am in Haywards Heath is sold out and turning people away! Other times available at Cuckfield and Horsham.
For a highly experienced personal trainer who can tailor a package of sessions to suit your individual needs, contact me direct - steve@everydayathletes.co.uk
Extremely limited availability of personal training hours currently. Only the most serious and commited should apply.
Be an everyday athlete for life!
Steve
www.everydayathletes.co.uk
I always like to look back on the previous year and what i've done. I've usually done far more than i had realised. Then i get excited about the year to come, partly planning exactly what will be happening and partly excited about all the unknowns.
It also happens to be a time of changing seasons now, and we can start to see the end of the year rapidly approaching (1st bloody Christmas catalogue through the door yesterday!). A good time to ask ourselves where we want to be and what we want to be by then!
With a short opportunity to get your routine back on track before end of the year meals, parties, holiday's and shopping start to take over - it's a good time to make the most of your fitness, clean up your nutrition, and hit it hard.
Personally the nutrition is there - as long as the last week's cake intake does not become a habit!
However my weighted workouts are going to have to be more regular and focused. I'm determined to play squash at least every other week and generally build up to some good fun challenges.
My training has become less regular as my business has become busier, but this can no longer be an excuse as i would not accept that from a personal training client! I'm disappointed my self protection training or martial arts has taken a back seat for far too long. Even if not getting to seminar's i'm determined to train this myself at least monthly.
Otherwise i'm pretty happy with where my personal training and bootcamps have got to over the last year.
A better work / life balance is definitely in order for the coming year.
How is yours?
What would make the most difference to the last part of your year?
Do you need to reclaim your health and fitness by giving them the priority they need in your life?
New bootcamp starts Monday 8th September.
See www.sussexbootcamps.co.uk for all the details. 9.30am in Haywards Heath is sold out and turning people away! Other times available at Cuckfield and Horsham.
For a highly experienced personal trainer who can tailor a package of sessions to suit your individual needs, contact me direct - steve@everydayathletes.co.uk
Extremely limited availability of personal training hours currently. Only the most serious and commited should apply.
Be an everyday athlete for life!
Steve
www.everydayathletes.co.uk
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