The Floss Band is an essential performance tool and should be present in the gym bag of every athlete looking to improve range, restore joint mechanics, or unglue matted down or previously injured tissue. Compression tack and flossing (Voodoo Flossing) works on many levels; Including re-perfusing tissues that have become stiff or gone cold after injury and by compressing swelling out of tissues and joints. Having a pair allows you to hit a joint above and below at the same time to really get stuck in. Because the Floss band can be used while actually performing the movement the athlete is trying to change, its effect on sliding surface and restoration and tissue mobilization is unmatched. Floss bands come in single or double packs.
Order today for increased mobility and performance or for Christmas gifts.
Great for Runners, Golfers, Tennis players, Gym goers and mobility deficient people!
Excellent for Rehab to any joint or damaged tissue, simply wrap the bands around your problem area as you would a bandage for instant improvements.
We are all capable of a stomach like this IF we really want it!
Day to day for the last 15 years I have been dealing with people who want to flaunt a toned 6 pack stomach and today I’m going to give you 5 corrections to the common mistakes that I have been faced with over the years.
If you really want to lose your stubborn midriff that you just can’t shift, then follow these steps over 4 weeks and you will be well on your way to the lean torso that you never felt possible.
Step 1: Eat a good quality Protein with every meal such as Fish, Meat, Eggs, or Whey.
Why? Protein contains Amino Acid, the building blocks of Muscle. Muscle is the Calorie burner in your body, therefore, the more muscle you have, the more Calories you burn. Eat your Protein source with green cruciferous vegetables and either a good Fat source such as Nuts or Avocado, or a healthy Carbohydrate such as Quinoa.
Step 2: Do total body metabolic resistance training circuits & DON’T fear Weight.
Sounds complicated but its simple. Get as many muscle groups working in the same set and use a weight that challenges you rather than one that resembles something that you dip into your tea! A good set is as follows:
Bar Squats, Press Ups, Lateral Lunges, Swiss Ball Mountain Climber, Pull Downs & a 300m Row.
Step 3: Replace Cardio with Intervals, they are PROVEN to be better for Fitness & Fat Loss as opposed to steady state Cardio.
Beginners must start at an appropriate level such as walking and appropriate intervals such as 1 minute on and 2 minutes off, if you find it too tough then you increase the rest period to start with. Athletes may use full on maximum capacity bursts of 6-10 seconds with the appropriate rest period.
Step 4: Sleep, get your rest and relaxation!
A lack of sleep can increase stress hormone Cortisol, this in turn makes it harder to sleep. You can help sleep issues by not eating late at night.
Step 5: Eat Carbs, Good Carbs BUT at the optimum time.
Breakfast NEED NOT contain Carbs but it should contain Protein. You do not need to eat heavy Carb meals in the evenings. Use all Carbs between mid morning & mid afternoon or Pre and Post workout where they will be used as energy and sucked up and used in recovery. Choose your Carbs from the healthier column such as Fruit, it does contain Fructose but don’t omit Fruit, it is full of Fibre as well as essential Vitamins and Minerals. Rice & Pasta can be replaced with Quinoa and wholesome vegetables.
The power of Exercise and Nutrition when tailored correctly gives phenomenal and oftentimes, life changing results, particularly when coupled with the determination of an individual to succeed.
This is the transformation of Brad Young.
I discussed Brad’s goals with him in December 2013, 18 month’s prior to his impending wedding to Georgina next year. He seemed keen to lose fat but I asked him to go away and think it through. I needed to know if he really wanted to achieve it, as it would take much commitment on his part.
Weighing in at 165Kg Brad’s response was instant, “Lets do it!”
We started in January 2014, Brad was placed on a stringent eating plan, 5 meals a day for 5 days, a balance of Protein, Carbohydrate and Fat, 1 Hormonal reset day where he could eat as he wished in moderation and 1 complete Fast day.
He matched that with his training plan which totalled 3 hours a week. 3×45 minute Metabolic Resistance Days and 2×25 High Intensity Interval workouts.
This is what happened:
165Kg Jan 2014[/caption]
July 2014 127.8Kg[/caption]
The discipline in the diet was provided by Brad himself, the person who is on the transformation has to make it happen, if you want to find them, there are millions of excuses why not to stick to the plan.
The team of trainers who provided the training all work at Roehampton Club, Emily, Sarah, Jerome, Andy, Roy and myself. I can guarantee that Brad found his sessions challenging but he also enjoyed the diversity that was provided.
He is still going strong and I have set him a final target of 115Kg prior to his wedding.
During his transformation Brad has so far reduced his body fat level from 35% to 22%, he has higher energy levels and massively increased mobility.
If you’re trying to lose weight, or as I prefer to see people lose, Fat, then it
is apparent that you need to create calorie deficits each week.
It sounds easy, eat less and you lose weight? Sure you do but most people that I
deal with who try this route end up destroying their metabolism further by
losing muscle mass rather than fat and ending up with a body that doesn’t sit too well on the beach. As you know the diet needs to be
specifically tailored to the training plan to maximise losses.
On the other hand, some people like to attempt to hit their goals via the
training route, I would always endorse this as exercise is key to toning muscles
and achieving the beach body look.
The main drawback for people going this way is that, in plain old straight
shooting from the hip talk, you will never out exercise a bad diet, fact!
Also, sadly, people just don’t do enough, I train many of you who train once a
week with me, this is simply not enough to overhaul what you eat throughout the
week and acquire you the results that you crave, you need to add in your own
back up training programme.
On an investment basis over the year, lets say the average once a week trainer
is spending between £1200-£1500 a year on fitness that keeps them ticking over
without guaranteeing any worthwhile results. This is due to a lack of volume and
can easily be improved upon by condensing the investment into a shorter period.
How I work with transformation clients is as follows:
Aside working on their diet, balancing out Carbs, Proteins and Fats, I then set
a schedule of 3 hours of training sessions each week for between 4-12 weeks
dependant upon their target. Sure, in the short term it seems like a big
commitment compared to what their monthly schedule would usually be but 3 hours
a week is hardly exhaustive and of course initially, the investment is higher.
However at the end of the training period, when they are 10-20kg lighter or have
increased their muscle tone and definition, their effort will have at least been
worthwhile, and they will have received more bang for their buck as I like to say.
Since Christmas, Alex (10kg) and Brad (25kg) have lost an astounding 35kg between them!
This was Brad… 163kg!
This is Brad now, 138kg with a final target of 120-125kg!
That’s aggressive Fat Loss!
So, if you’re taking one PT session each week, without backing the session up,
in all honesty, results will be hard to come by over the course of 12 months and
at a cost of £1200-£1500 it’s a large outlay for no results.
So for serious results, condense that same outlay into a shorter timeframe such
as 3 months and give yourself a great chance of hitting your targets and making
your outlay worthwhile.
Kick Fats Fat Ass!
Special congratulations to one of my most dedicated and hard working girls, Fiona Hockless won the Roehampton Club Spring Meet and has now cut 7 shots from her handicap!
Not necessarily at the rate that some do… As one of my coaches Shaun has written recently and I thought I’d follow on.
It’s always been assumed that as a man ages, his Testosterone levels naturally decline and cause many of the common symptoms men “over 35″ struggle with today such as: -
Low Energy -
Lack of Sex Drive And Dysfunction in “bedroom performance”
Excessive Chest Fat (aka. “manboobs”)
But recent research presented at the Endocrine Society’s 94th Annual Meeting in Texas revealed a shocking discovery:
“Low-Testosterone syndrome” is actually the RESULT of deteriorating general health – NOT the cause of it, like most doctors believe.”
In fact, a 5-year study of men between the ages of 35-80 found that there was very little difference in Testosterone levels among men who followed a healthy lifestyle. And that “Age” was NOT a significant factor.
Did you get that?
Age is really NOT a factor in low Testosterone!!!
So then what IS causing so much frustration for men “over 35″?
Well, when researchers looked at sub-groups among the men, they found that there were very specific factors that are causing a drastic decline in male hormones. As an example, one of the main contributors to Low-T found in their study was simply weight-management. You see, your Fat cells actually produce the female hormone, Oestrogen (even if you’re a man) which directly competes with Testosterone in your body.
In other words, the more Oestrogen you produce, the lower your Testosterone is going to be. And the more fat cells you have, the more Oestrogen you produce. But there’s actually “good news” too
The researchers found that Low-Testosterone Syndrome (or “low-t”) is completely avoidable, without resorting to potentially dangerous prescription hormone replacements. In other words, Your best defence against low-T is to use a natural method for increasing your testosterone.
Yes, focusing on Fat-loss with diet and exercise actually works. And it should be enough to keep your body happy and your hormones at healthy hormone levels as you age and get older. In fact, the world’s TOP Testosterone experts state that by following a balanced diet and reducing your Fat levels with exercise, you can significantly increase your Testosterone AND gain more Muscle AND decrease body Fat AND of course, increase your sex drive.
And the best part is, you can do it 100% naturally!
If you would like any further information on Low T, please contact me by email.
What should your weekly schedule include for a rewarding fitness regime?
Firstly, your goal will determine the content, volume and intensity of your schedule but whether you are a Golfer, Runner, Boxer, General Keep Fit Gym goer or a Fat Loss Transformer, the general content will still require attention to similar areas.
Here is your skeleton guide to what you should focus on to reach complete Fitness!
To promote strength, stimulate, tone and preserve Muscle mass, prevent injury & burn calories.
Building Muscle Burning Fat!
To enhance the aerobic system and increase endurance. This is better done in Interval form as it saves time & provides better results.
Pick a suitable way, even bodyweight exercises!
To assist mobility and flexibility and to increase Oxygen flow, preventing against injury in the process.
Cheaper than Massage & Physio!
To maintain and increase flexibility, maintain and improve performance and prevent against injuries.
Stay Athletic for as long as you can! Strength is nothing without Flexibility!
To fuel your workouts, fuel your recovery and keep your metabolism firing on full. The timing and balance of your Nutrition is critical to your targets. Include as many unprocessed single ingredient foods in your weekly food plan.
Balance is Key!
A vital component for mental and physical recovery.
Aim for an average of 8 hours!
No dehydrated body will perform to its maximum ability no matter what the target for the training is. Sadly, alcohol and coffee are huge dehydrators.
Or eat hydrating foods & LIMIT Alcohol! Sorry…
For any help regarding any area of your fitness, contact me by email.
Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The Grid is a lot more penetrative than your average cylindrical roller and can aid flexibility, reduce injuries and help to make your body more efficient in its sporting movement.
The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a Grid foam roller you can perform a self-massage or myofascial release, break up trigger points and soothe tight fascia whilst increasing blood flow and circulation to the soft tissues.
How It Works
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including a lack of use, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.
Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion. I have used these rollers a lot with Golfers, Tennis players and Runners, they have all seen the benefit after enduring the discomfort!
Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group. My endorsed foam roller, the MWPT Grid Foam Roller, has a unique design and construction that provides a more targeted trigger point self massage.
Fine tune your body by using The MWPT Grid on the following areas as expertly demonstrated by my friends at Foxfit:
It will become apparent when rolling out which areas require more focus, The Grid has helped many of my clients to overcome Knee, Hip and Back issues, I use it myself, it certainly keeps me mobile!
Elongate your muscles, improve your mobility & range of motion, improve your sporting performance & most importantly reduce injury with a Grid today.
Available in store, cheaper than anywhere else online at £31.99!
Fat Loss Tip: Stay Hydrated, a dehydrated body will NOT burn Fat efficiently. For more information on Myofascial Release or Efficient Fat Loss, contact me today!
Following the huge interest in Horizon’s educational bio of the fad diets that I’m surrounded by daily, I thought I’d share a few really important points.
Most people that I encounter follow specific diets for the sole reason of losing weight, rather than general health, vanity is higher up in priority than longevity in life.
And sadly, as identified by Horizon, any weight that is lost by following many of these diets is mainly good weight, i.e muscle. Losing muscle creates a bad scenario for the dieter. Sure, in the first instance it looks good, the scale reading drops. But with every ounce of muscle you drop reduces your metabolism and in time, you get fatter! I have often referred to the results of this type of diet as a skinny fat body and these type of bodies look decently sized in clothing but awful at the beach!
“This is Skinny Fat!”
As a Fat Loss Professional who has helped clients to lose up to 20kg, Here are some relevant facts for successful dieting to produce lean physiques.
Dependant upon our activity, our body is designed to work best by eating a diet of Protein, Carbs and Fat. For general health your body requires all 3 nutrients. Any diet that creates too much of an imbalance in any one area will see your transformation plan doomed to failure after providing initial successes as well as severe health implications if that imbalance remains for too long.
“Add Chicken & Meat for balance”
The key elements for successful Fat Loss by priming your body to burn Fat are as follows:
If you are losing muscle during a diet then you are effectively reducing your body’s ability to burn fat. Your Metabolism will also decrease during an imbalanced diet. To the brain you are on a diet, to the body you are in a famine and the body adjusts to keep you alive for as long as possible. How is the best way to keep the metabolism firing? Eating regular meals and performing resistance training exercises.
“Same size body, hugely different Metabolism”
2. Hormonal System
Keep this happy and balanced and no longer will you hit those dietary plateaus that break the heart of the dieter. The 2 major players in this system are Insulin and Leptin. At the start of a diet they will be balanced and your body will burn fat and the dieter becomes excited at the prospect of regaining their body. However the body senses the fat reduction and Insulin levels rise and Leptin levels drop. Fat burning is now reduced and the dreaded plateau kicks in and the dieter becomes frustrated and gives up. Sound familiar?
Largely, dependant upon exercise timings, your diet should consist of Protein and Carb or Protein and Fat meals. Occasionally you will need to break this pattern to restore parity between Insulin and Leptin.
The biggest Fat losses that I have overseen have been done with Burger & Chips, Chocolate & Ice Cream included at least once each week. 20kg with that in the weekly diet isn’t bad. It beats the starvation plans that I get most people away from where they get NO Fat loss rewards!
“Imagine losing 4kg to 7kg each month with this in your diet!”
This is where many people fall down, losing Fat is not about going jogging I’m afraid. Daily, I see people sweating it out on the cross trainer or treadmill for over an hour at a time, some of them every day, for zero results, ouch! I feel their pain! No physical alteration whatsoever aside bigger lungs!
20kg losses have been attained on 3 hours of exercise each week, combinations of 45 minute resistance workouts and 20 minute High Intensity Cardio workouts.
“She doesn’t look like this because she sweats on a Treadmill!”
4. Fasting Days
This subject draws a lot debate. Will you survive during a Fast Day? I think we’re all well stocked enough to make it through 24 hours without eating! Sure the first time you try it, it’s tough and people with suffering from certain medical conditions should check with their medical team before attempting one. Fast days will help you dispense with Fat at a great rate “IF” your plan is in place, they certainly won’t work if you pop them into your metabolism reducing starvation diets.
Many people I have worked with have taken on Fast days before, by skipping breakfast & lunch, eating dinner and going to bed! Let’s understand that by repeating that common formula that I encounter 2 days in a row and you have fasted for 24 hours and survived!
“Fasting can change your life”
If you weigh in every day then accept that your weight will fluctuate. Weigh in ONCE a week, on the same day, at the same time.
Stay hydrated. Limit alcohol during your diet and Coffee. Drink plenty of water and herbal tea’s!
for more information on successful Fat Loss strategy, please contact me via email. You too could take 20 kg from your body!