The perils of a salad! It might not be what it seems...

So I'm currently travelling and I'm in Arizona. Trying to not get fully into the "American Way" when it comes to eating, I opted for a turkey salad at lunch yesterday. What arrived is the picture at the top of this post. Not only was it STUPIDLY huge, it came with two large pots of dressing, 10 heavily salted crackers, loads of bacon bits and a massive pile of blue cheese. "Healthy" would not be the word I used to describe this meal!

As I often say to people "Don't be fooled - just because your food is called a 'salad', doesn't necessarily make it healthy!"

This is especially true when opting for an "I'll pick something up" lunch which takes you past the likes of M&S or worse still, a petrol station! Pre-prepared salads are usually pretty bad. So you're confused? You thought salads were healthy no matter what? ..

Well, although it can depend on a number of factors, here's a few basic tips for the next time you opt for a salad. After all, if you feel that you're being strong-willed and "depriving" yourself of the food you look, it's best to make sure you're doing it right...

1 - Opt for white meat. You want salads with high quantities of chicken (not fried), turkey or fish
2 - Keep an eye on the portion size. Just because it's salad doesn't mean you should eat endless amounts. Imagine it was a regular meal, would you eat a smaller plate?
3 - Avoid heavy dressing. Aim for the "light" dressing and even then, a THIN covering for some of your salad is all that you need
4 - "PASTA salad" is NOT a salad!
5 - D.I.Y - at all costs make your own salad. It takes hardly any time and you can be in control of all of the above points

As I said, there may be other factors involved but if you can stick to the above then you won't go far wrong. Just consider what's actually in front of you and make sure the "healthy" option is ACTUALLY healthy!

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10 Reasons why YOU need a personal trainer...

As a personal trainer, I'm a firm believer in the benefits of high-quality of personal Training; and rightly so. I've seen huge results from people working with a trainer, often people who have struggled to make any progress for years. Personal trainers might not be for everyone, but if any of the below apply to you, then training with a personal trainer could DEFINITELY benefit you!..

YOU TALK TOO MUCH - I see it in every gym I've ever been to - there's a lot of people who use the gym predominantly as a social event. Sure, speak to people, but there's work to be done and this chit-chat is standing in the way of it

THERE'S NO INTENSITY IN YOUR WORKOUT - If you're not working hard, you're not working. Too many people go through the motions at the gym and never push themselves. A good trainer will push you to (or close to) your limits

YOU DO THE SAME THINGS ALL OF THE TIME - Without variety your results will easily plateau very quickly. Whenever your body is pushed, it adapts and evolves to a situation. Unless there is structured variety to your sessions then your body will reach a certain level and progress no further

YOU JUST DO "STUFF" AT THE GYM - Without specific training, you won't get specific results. You might as well do squats in an attempt to get bigger arms - you're not being specific enough. Get some help from a professional

YOU DON'T LIFT WEIGHTS (enough) - Weight training/resistance training is for EVERYONE! Not just for guys who want to "get big". Correct resistance work will speed up your metabolism, improve strength, posture and muscular tone

YOU ONLY TAKE CLASSES AT THE GYM - Sure, (some) classes are pretty good. But are they specific to your goals or are they just fun? Remember: It's easy to make someone tired, but it's much harder to make someone better!

YOU WORK BETTER WITH APPOINTMENTS - You can find it hard to schedule in gym time and will often out the gym second for anything else (work/family/socialising etc). Having regular personal training will add structure to your week and exercise plan

YOU'VE NEVER BEEN SHOWN THE CORRECT TECHNIQUES IN THE GYM - This one is SO true. LOTS of people worldwide have horrible technique for a lot of exercises in the gym. Poor technique increases the chance of injury and negates some of the benefit of your exercise. Look after yourself and make your exercise worthwhile - get a helping hand

YOU DON'T FEEL CONFIDENT ENOUGH TO PUSH YOURSELF - Lots of people training alone play it safe and stick to weights that they know they can move. That's a fair approach but training with a personal trainer means that you can safely be pushed and work to your limits with confidence

YOU'RE NOT GETTING ANYWHERE - Improving the body is an exact science. Do A and do B and get C. If you're not getting C, you're A and B need some adjusting. You might just need a steer in the right direction - it's not always clear what you're doing wrong. Seek professional help

YOU THINK OF THE GYM AS A TASK - A good trainer can make your workouts varied, enjoyable and tailored specifically to make the gym a much more enjoyable place to visit

YOUR RESULTS HAVE PLATEAUED - If you're struggling to get anything from regular training, the likelihood is it needs spicing up a little - get some new ideas from personal training.

If any of the above apply to you, then it's likely that personal training (NB: Emphasis on a QUALITY personal trainer) could benefit you. If none of the above apply to you then congratulations - you're bang on track and you've already achieved your goals right?... Right!?...

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Train to your environment...

Currently travelling around the world and coming up with ways to exercise depending on where I am. lots of people struggle with holidays, working away, family commitments (the list goes on) which can all stand between them and progression.

The key? Don't be afraid of change, try something new and remember to "Train to your environment..."

"I don't have much time..."
Don't worry about finishing the normal number of repetitions. Workout for time rather than reps. Select an exercise and do 2-3 sets of 30 seconds with minimal rest. Don't let your ego get in the way, use a weight that you can complete the 30 seconds of exercise with at a good intensity. My favourite timed/interval training is "tabata training": 20 seconds work, 10 seconds rest, 8 times in a row. In my opinion, the BEST way you can spend 4 minutes in the gym!

"I'm tired and lacking motivation..."
Take the thinking and motivation part away from the situation - go to a group exercise class. There are plenty of options (yes men, this is for you too!) Boxing classes, circuits, spinning, Yoga/Pilate's (I wouldn't personally recommend many other mainstream classes). Whatever you're in to, most gyms have you covered!

"It's too much of a nice day to be stuck in a gym..."
Don't go then! Get outside! You might not have all of the fancy gym equipment, but you can still make the most of the outdoors. Choose variety - try sprint/fast paced intervals mixed with slower running. Break up the rhythm and challenge yourself by adding body weight exercises like push ups, lunges, body weight squats, high step ups on a wall, pull ups and dips. You'd be surprised the exercises you can get through at a kids park - check out this video for ideas.

"I'm not at home so can't get to my usual gym..."
Guaranteed wherever you are there's probably a local gym. Head there, but... don't just do the norm; make the most of your new situation. Use machines that you don't have at your regular gym. Try making the most of a space that you don't usually have to work in. An example: I recently worked out at the YMCA, Christchurch, New Zealand where I found a wide grip pull up bar hanging at about 9ft high (don't see that every day!) Perfect, rare opportunity for me to add burpees between pull ups for me. Full workout here.

"Someone new wants to train with me..."
This isn't so much an issue, but an opportunity! Whenever you can, and it won't COMPLETELY disrupt your week plan (always have a plan for the week remember! :-) ) train with new people and let them run the session. Sure, it might not be what you're used to, and at times you might not enjoy it, but if you take one thing from that session then it's been worthwhile. Maybe you've learned what you DON'T like or what DOESN'T work for you; either way you've learned and that's priceless! Consider the exercises, structure of the session and intensity and take on board what you can.

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The secret to a successful diet? Treat your body like a child...

People often discuss their diets with me and I continue to tell them

"When it comes to diet and the gym, you need two things: Consistency and persistency!"

When discussing diets specifically I realised that the secret to a successful diet it to "Treat your body like a child..."

1 - Remember you're much smarter than a child...
It may take a while for your body to catch up with your mind. Don't be down-heartened when the results of your diet aren't instant. It's a lifestyle choice, stick at it!

2 - You know what's best for your child...
Most people, in some form of another, know what food is considered "good" or "bad". When it comes to writing food diaries etc people know when they've eaten poorly. If you know the answers, be the responsible adult and do something about it.

3 - A child can have treats, but only on occasion...
Your body needs treats and if you're working hard, it deserves them. Not at regular intervals but, on rare occasions. Provided it doesn't become the norm, then treats are not banned.

4 - Children respect rules and regulations...
Try to let your body have an easy life. Eat at regular intervals and try to eat at the same time most days. Let the body and metabolism know that it's free to burn as much of the calories as it needs, there's more food on the way.

5 - If a child acts inappropriately, you must intervene...
If your body isn't playing ball and you feel you're not losing the weight you deserve from all of your hard work and strict diet then it needs a good ticking off. Do something different with your workouts, try a new regime, class, intensity. Make your body understand you won't settle for second best!
Remember...
When it comes to your diet, you have to be the responsible adult and take responsibility for your action. Be honest with yourself and aware of what you're consuming. Set yourself rules, stick to them and treat your body like a child. After all, no one wants a fat kid!!!

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Set yourself realistic goals...

As a personal trainer I often have to spend time with clients setting tangible goals in order to make sure that we're working together, moving in the same direction and making progress towards where they want to be and not just training for the sake of training. I often find that some of this time is spent reigning in their unrealistic expectations.

Don't get me wrong, it's not just those that are new to the gym who may suffer from this; there are many people that should take a moment to think about their goals and whether or not they match up realistically to their exercise regime.

Here's a few examples...

"I want it yesterday"
In the past year, I've had plenty of people ask for help with things such as a "bikini body" a few weeks before their holiday or significant weight loss just weeks before their wedding. While it's possible to alter the body in just a few weeks, always ask yourself "How long has it taken to get out of shape?" The answer, most likely, if a number of years. Truthfully, it'll probably take you at least this time to get back into shape unless your diet an training both take a dramatic u-turn! Remember, health and fitness is a lifestyle, not a short-term effort.

"I want to look like him/her"
"Him" or "her" is usually a celebrity or a cover model. In which case, getting into shape like that has been their full-time focus in most instances. They've probably applied a lot of time, effort and money into looking this way. Taking advantage of things such as daily personal training sessions, dietitians, personal chefs, multiple training sessions each day day and professional medical and recovery assistance (physiotherapy, massage etc) takes both time and money and probably isn't arranged around a 9-5 job, unlike your gym sessions. Many celebrities have made extreme changes to their body through diet and exercise; but, it's hard to imagine the effort, time and dedication taken to do this. If it's not your full-time job it's probably best (in most cases) to aim your sites at something a little more attainable.

"I need to lose half of me"
I've had some outrageous requests from larger women looking to lose around 50% of their overall body weight, to already toned women suggesting "another stone (14lbs) would do". Either way, it's important to look at your current body make-up, from overall body weight, muscle mass and boy fat percentage before setting yourself any weight loss targets. I wouldn't advise setting the same targets as a friend unless you both have a very similar structure.

"A friend of mine did..."
Men and women alike can be very envious of their friends. Often seeing a friend get "in shape" and receive the accolades of friends and work colleagues is enough to spur other to improve themselves. This is great, but don't use your friends successes as a yard-stick for your own accomplishments for two main reasons. Firstly, your friend might be completely different to you in terms of their original body structure, metabolic rate, muscle mass etc. Therefore, the two of you are likely to react differently to the same exercise regime. The second reason being, some people can be very modest or understated about their successes in weight loss; often attributing it to reasons such as "I joined a gym" or "I started going running". The likelihood is, if they've had a significant change in a very short time they've done a great deal more than this, including a strict focus on their diet.

"I want to lift 'X'..." (following on from the above)
Wait a second. Just make sure that your strength goals are in line with your capabilities. Sure you may like to focus on one area, but don't expect huge strength gains week-on-week. It's a long old process this getting stronger thing. Also, make sure that you're not competing with people of a completely different body weight, the heavier of you should be lifting heavier weights in ratio to your weight difference. I.e: If you're 75kg and your training partner is 105kg and you're both using the same weights, your buddy needs to up their game!

"I'm going to come every day"
Even less realistic (which I've heard is) "Can I come twice in a day?" Yeah go for it... just not yet. If you've had a significant time away from the gym get back in to it a little slower than this. Your body will need longer to repair and if you're going to get anything from your initial gym visits, a lack of rest will negate all of your hard work. You'll be in so much discomfort while lacking results for all f your hard work and inevitably just become disgruntled with exercise and pack it in again. New Year's Resolution syndrome! Start with 2 visits per week initially and soon increase to 3, and then 4. Rome wasn't built in a day and nor will your perfect body be.

"Will protein shakes help?.."
To some degree "yes". But they are a supplement and should be used as just that. A way of supplementing an area of your diet which lacks (in this case, protein). They are NOT a solution nor a replacement for hard work and a good diet. Don't buy a tub of Whey protein and wonder why you don't look like the guy or girl on the front once it's finished. There are a LOT of brands available and many designed for different reasons; if you're unsure seek some professional help before purchasing.

"I used to..."
That's the only part of your sentence that's important. You "USED TO"... but you stopped or something stopped you, so we're starting again. Whenever I hear this, I tell people "I used to be able to put both of my feet in my mouth, but things change!"

Just because you've done it before, doesn't mean you can do it again. Sorry that sounds negative but your 6-pack as a 16 yer old might not get back to how it was now you're 46. Don't get disheartened by it, just move the goal posts a little and set yourself a more realistic goal.


DON'T GET ME WRONG...
We should all still train with purpose and set ourselves targets. Just perhaps, it's time to move the goal posts a little. If you're a 45 year old guy chasing your 6-pack from your teenage years, maybe just concentrate on cutting some body fat and building other areasof your upper body to compensate your new found body fat. If you're from an athletic background, don't aim to beat personal bests set years ago. Instead look to increase your current standard by a few percentage at a time.

I'm not saying that you should sell yourself short in terms of your exercise aspirations. In fact, almost the opposite. If you commit fully to it and give it your all, the human body is capable of almost ANYTHING!Go for it - reach for the stars! Just don't be surprised if you try your hardest and still fall at the clouds. Be proud of what you HAVE achieved!

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What ever happened to good old fashioned "Gym Etiquette"?...

I was talking to an older member at the gym last week and he said,

"What ever happened to good old fashioned 'Gym Etiquette'?..."

And it got me thinking. Perhaps it's the type of gyms that I'm more familiar with which are more sports-based or "spit n' sawdust" type gyms and less "health club" focused; but I too think there's a real lack of gym etiquette at times! (I'm sounding old now!)
So if you're new to the gym, don't think there's a problem with your gym or just need a refresher on desirable gym behaviour then here's the top 10 from my book...

1. (and this IS number one!) PUT YOUR WEIGHTS AWAY!
At the risk of sounding like someone's mum "Leave things how you'd like to find them!" We've all had the annoying times when you're walking around the gym like a simpleton, staring at the weights rack looking for the weight you need. How much better would it be if it was real easy to see if your weights were or weren't free?

2.Hold your tongue...
Why do so many people (mainly men) feel it necessary to swear at the gym ALL the time?... Is it the testosterone? The increased arousal levels? Or, just a chance to clean their tongue before they get home? Whatever it is, it's pointless and really annoying. Swearing doesn't make you cool, make you a "tough guy" or make you lift any better so leave it at the door.

3. Don't throw weights around...
Why would you throw a weight or drop it from such an unnecessary height? I've seen people throw weights so hard that I thought to myself "If you can throw them that hard, you could probably have used that energy for another 2 reps!?.." Sure, sometimes things get heavy but at least make SOME effort to lower them near to the floor. It's safer for you and others around you. Plus it's much less annoying!

4. Don't throw YOUR weight around..
This isn't the same as the previous point. This is more about intimidation in the gym. There is usually a real cross-section of gym goers in a gym at any time. Don't be one of the intimidating types that asks "How long have you got left on there!?.." and then hangs about to watch! Ask if you like but give people there space and don't rush their workout along (within reason!) Check that no one is using equipment before jumping on with your exercise and don't discuss others in the gym or stand watching others exercise. We all had our first time in the gym; they can be intimidating places so you don't need to add to the atmosphere!

5. Keep it moving...
Too many groups hang out on one piece of equipment for AGES! This isn't beneficial to their training and winds up all of the other members. Especially when they're camped on the bench press on a Monday for "International Bench Press Day". Use it, rest as you need, but don't just hog stuff and annoy everyone.

6. Remember: Mirrors are for safety...
I'm FAIRLY sure if you ask most gym goers why there are mirrors in the gym they will be able to explain that mirrors can be used for things such as checking technique on yourself and others and being aware of other around you when lifting. Mirrors are not JUST there for a pose down session in the middle of the gym. I neither want to hear, nor see, who has the best abs out for you and your pals! Especially when you're blocking me checking my form - GET OUT OF THE WAY!!

7. Keep your eyes to yourself...
Sure, we're always learning. And, as I always say, no one knows everything. BUT, there's observing and learning from others discreetly and there's staring at others in order to 1.Critique their exercise or form, 2. Check your manliness by seeing which weights they use and comparing to yours or 3. Staring to steal exercises (do it with some subtlety). All 3 of these are, in my mind, unacceptable.

8. Stay OFF your phone...
No one cares about what you and your pals are up to. What he said to her and what she said back. What sort of a state you were in at the weekend or which of your friends has annoyed you. If you MUST communicate with the outside world when you SHOULD be exercising send a quick text, or if you need to talk, do it outside if the gym quickly. It's annoying, off-putting and unnecessary.

9. Keep it clean...
If you've worn gym kit and sweated at all, don't wear it again until it's washed! If you've been at work all day and been warm, throw on some anti-perspirant before the gym and have a wash at least. There are too many people stinking up gyms and it gets even worse in the summer! Just be considerate to others and stay clean. Likewise, if you've sweated all over a piece of equipment, benches, cardio equipment, dumbbells or otherwise, WIPE-IT-DOWN!! Don't be a wrong'n!

10. Look right, look left, look right again...
Be aware of who and what's around you. It's SO frustrating to have a pair of dumbbells in your hand and while you're trying to make your way to your station a "mirror monkey" is posing it up or a group are standing in the way chatting away and blocking your way. It's not just "gym etiquette", it's just straight forward good manners. Be considerate to others.Keep your eyes to yourself...

Hold on.. there's one more. It's going to have to be a non-conventional "Top 11" article...

11. Keep the mouse in the house...
Until I spoke with female members at my gym, I assumed this was a male-only issue but I now know it to be a unisex problem! Dear naked guy in the changing room, PLEASE don't strut about with your shmackle swinging about the place. Don't stand parading naked in front of a mirror. Don't stand drying your under-carriage with hairdryers and don't "dust your gizzard" (excessively talcum powder your genitals) all over the place and make my possessions look like antiques! What confuses me is, this is often the behaviour of the less "in-shape" folk anyway? Changing rooms are still a confusing place!

Bit of a rant yes, but these, in my mind are the top... 11 things that all gym-folk should adhere to - young and old, newby and regulars, it's just common courtesy!

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Top Tips to avoid cravings

When it comes to food, we ALL have a weakness - mine's sweets stuff; chewy sweets to cakes, I LOVE it!!!

Whether or not we give in to these cravings is often what separates the "in shape" from the "not in shape" people. Sure, willpower plays a big roll in making the right decisions, but often it's a mind control issue.

Here are a few tips to help avoid cravings and control the naughty bit in your mind which has you reaching for the biscuit tin.

Eat...
When you go too long between meals the body becomes "over-hungry" and will inevitably lead to you making rushed and unhealthy food choices. Keep your body fed and satisfied and watch how your food choices become a lot healthier

Drink...
Your mind will often confuse being thirsty and being hungry. Avoid this mix up and stay hydrated all day; not JUST during exercise. When it comes to water, if you have it, you'll drink it. Keep a bottle with you all day EVERY day!

Sleep...
I can't emphasise the importance of sleep enough! A lack of sleep will generally lead to a needy feeling for comfort food and cravings for the bad stuff that you love. Sleep is when we rest and muscles repair, low levels of minerals and hormones are replenished and we improve our alertness for every day life and exercise. A lack of sleep can also lead to increased levels of cortisol (a stress hormone) which is linked to increased storage of body fat around the abdomen area - now who wants that!?...

Eat a protein based breakfast...
Breakfast sets you up for the day. Not only does it replenish lost nutrients from your recent starvation period (sleep) and spark up your metabolism, but it also sets your mind on track for the day. Start with a sugary cereal or similar and watch your food choices for the day deteriorate. Begin your day with a protein based breakfast such as eggs and your body will crave protein all day

Remove temptation...
Go shopping just after eating and you'll be surprised how few of the naughty treats that you fancy. Make a conscientious effort to not pick up any treats. If a packet of cookies mistakenly found its way into your basket, destroy it. It's the only way! If it's there it'll get eaten at some point. If it's ruined and thrown away you'll soon get over it

Don't eat with emotion...
Most people will relate some form of food to emotions. Just think, when you're sad what do you fancy eating? There's probably something that springs to mind. Next time you have an issue make a big effort to not eat snack and stick to your usual daily food intake. If you can kill this habit, emotional eating will soon be a thing of the past. it should be pretty hard anyway now that you don't have treats in the house! Better still, when you're sad or angry go to the gym. Not only will the endorphins make you feel a load better, but you'll be building a new, more healthy emotional habit

Stay busy...
Most people are guilty of boredom eating. Avoid being bored and avoid boredom eating - simple! Try to not be left for long periods of time on your own with food in the house and little to do. If you're working on something you dislike then set yourself small targets and rewards for hitting them such as more sleep, TV time, exercise time, anything but food based treats!

Reward yourself...
The LAST step, if you do all of this, is to give in to temptation (on a planned occasion) and eat what you enjoy eating. This isn't an instant reward and should be scheduled ahead of time so that you have something to aim for should you eat properly all week, like "fat Friday". Eat the food you like but don't go over the top. Try to control portion size and where possible, still opt for the healthier option, i.e: grilled chicken or turkey from the Chinese takeaway rather than battered pork balls

I hope some of these tips can be of use and help stifle those horrible, naughty, mischievous little cravings and make the right choice!!

Make the right choices!! Good Luck!!!

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