Ultimate Fitness Training

Total Body Conditioning Workout

noreply@blogger.com (Tom Huelin) — Sun, 24 May 2009 10:43:00 +0000

Dax Moy's Elimination Diet

noreply@blogger.com (Tom Huelin) — Thu, 30 Apr 2009 14:25:00 +0000

In February I went on an Dax Moy's Elimination Diet for 4 weeks. I stopped eating cows milk, certain foods containing wheat and gluten, alcohol and caffeine. Before starting this diet I had no apparent food intolerance's apart from occasional heart burn/indigestion after large meals.

I started by emptying out my cupboards of all the banned foods and so I got rid of all my cereal, bread, pasta and milk so I wouldn't be tempted. I then went shopping and stocked up on fruit and vegetables, nuts, meat, fish, eggs, soya milk etc, etc.

The first week was quite difficult and my main concern was whether I could consume the enough calories to support my very active lifestyle. The answer was...just about! I converted to soya milk which was quite foul at first but it's amazing how quickly you're body gets used to different tastes. I experimented with some 'gluten and wheat free' products; the bread was hard and stale but the pasta was fine once you mix it with some sauce.

A typical day would involve a high-protein breakfast including egg and wheat free porridge. Then I would normally snack on fruit until lunch, when I usually had tuna or chicken salad. For dinner I used to have rice or baked potato with meat or fish.

Obviously there were times when it was difficult to avoid foods from the banned list. After one meal out I had an upset stomach for a few days - I think my curry sauce contained some wheat.

Before I started this elimination diet I felt that I had a well-balanced diet with room for improvement in certain areas. The first thing I noticed was that my flatulence was greatly reduced and my bowel movements were a lot more stable. The condition of my skin improved and I had no ulcers or blisters for the month I was dieting. I experienced hardly any digestive discomfort even though I was eating large quantities, and I never felt full or bloated.

I did not want to loose weight and so I did keep my calorie intake HIGH but had I not I would almost certainly lost. My body fat percentage did reduce and my exercise levels meant that I increased muscle tone and definition.

Since coming off the diet I have continued to eliminate certain foods from my diet. I don't eat pasta and bread any more, I eat 75% soya milk and only have semi-skimmed on cereal, which I have also cut down on. I learned a lot about what foods agree with my body and what foods don't. I have divided food into 3 categories; foods that I can consume freely, foods which I have to moderate intake and food which I should consume rarely.

All in all it has been a really positive experience my general health and well-being has improved greatly. I would recommend you give it a try, especially if you have suspected food intolerance.

Click here to find out more about Dax Moy's Elimination Diet

So you think you have good core stability?

noreply@blogger.com (Tom Huelin) — Tue, 21 Apr 2009 10:45:00 +0000

This clip shows American downhill skier Bode Miller hit a gate in the 2006 Winter Olympic Games in Torino. His unbelievable core strength is highlighted when re-stabilises himself at around 80 mph and re-aligns his skies to continue the race.

Don't Get Any Ideas!

noreply@blogger.com (Tom Huelin) — Wed, 08 Apr 2009 16:27:00 +0000

While I don't condone binge drinking during you're workout, I had to share this picture!

What's in a personal trainer's shopping bag?

noreply@blogger.com (Tom Huelin) — Tue, 07 Apr 2009 14:14:00 +0000

Check out my latest video which gives you a sneak preview of what's in a personal trainer's shopping bag.

Is this the toughest circuit class in the UK?

noreply@blogger.com (Tom Huelin) — Thu, 02 Apr 2009 15:27:00 +0000

Circuit training is one of the most popular classes and gym's and leisure centre's across the UK. A circuit class would typically include a mixture of aerobic and anaerobic exercises and could last anything between 45 and 90 minutes. Gymbox in central London have come up with 'Psycho' circuits and a reporter from Men's Fitness Magazine claimed that it was the toughest class in the UK. Click here and see for yourself.

Focus on: Food Intolerance

noreply@blogger.com (Tom Huelin) — Thu, 02 Apr 2009 09:38:00 +0000

It has been estimated that around 45% of the UK population suffer from adverse reactions from the food they eat. Common symptoms include nausea, bloating, abdominal pain, diarrhoea, indigestion, IBS, headaches, skin problems and lethargy, to name a few.

Allergy v Intolerance

It can take less than an hour for an allergic reaction to take affect and may result in vomiting, diarrhoea and skin rashes. Food intolerance can go undetected for long periods of time because individuals rarely attribute their symptoms to the type of foods they eat on a regular basis.

Types of food intolerance

There are many foods that people can be intolerant to but the most common are milk (lactose - sugar), gluten, wheat and certain food preservatives. In the UK and Ireland 5 in 100 people are lactose intolerant. This is caused by a shortage the enzyme lactase, which is needed to breakdown lactose in the gut.

Wheat and gluten intolerance is very common and if severe enough can cause coeliac disease. This is caused by an inflammation if the lining of the small intestine which disrupt digestion.

Implications for exercise

Adequate nutrition and digestive health is vital if you are to maintain an active, exercise-filled lifestyle. As previously stated food intolerances can leave you feeling tired, bloated and lethargic, making it very difficult to exercise. Foods that individuals are intolerant to may be their main source of energy for exercise or may be essential for recovery after exercise.

Identifying food intolerance

If your symptoms lead you to suspect that you have food intolerance then there are several courses of action. Firstly you can pay for a blood test that is an accurate but expensive way of identifying foods that produce certain reactions in the body. However, this may not identify all intolerances.

A more pro-active way of diagnosing food intolerance is to eliminate different food groups from your diet for a period of 4-6 weeks. It is recommended that you consult a health professional before starting an elimination diet.

Buying food

If you are on an elimination diet it is vital that you remove all traces of the food group in question. Therefore it is vital to check food labels carefully. Since 2005 the European Union have required that all labels should state whether they contain certain foods, including nuts, eggs, wheat and gluten.

If your eating out then pre-warn the restaurant that you have special dietary requirements and then inform the waitress or waiter again when you arrive.

For more information about food intolerance visit the British Nutrition Foundation on http://www.nutrition.org.uk/

Are You Getting Enough? by Jon Le Tocq

noreply@blogger.com (Tom Huelin) — Mon, 23 Mar 2009 13:28:00 +0000

You know you need it.

You know roughly how much.

The truth is you're probably like most of the modern world and you allow your sleep patterns to be dictated by what's on TV, how long it takes you to commute to work in the morning and how hungover you are from last night.

You might not be quite that uncontrolled but have some kind of routine. However, the chances are you don't understand nearly enough about sleep to make sure you are making the most out of it.

Not only must you be counting enough sheep to maintain high levels of concentration at work but this rest time is a critical factor in any fat loss regime.

In the past I had always gone along with the old myth that in order to be fresh the next day all I had to do was ensure I got 8 hours of sleep. Unfortunately our bodies are more complex than that.

I began to question whether it was most important to get a certain number of hours, get to bed at the same time every night or a combination of the two.

In this article I am going to look at these questions and break down the important facets of sleep as follows:

- The various stages of sleep
- The benefits of sleep
- How you can optimise your sleep time

The stages of sleep

Stage 1 - The first stage is characterised by drowsiness, relaxation of all your muscles and shallow breathing. This occurs in the first ten minutes or so of sleep when you're not quite fully immersed in the joys of deep sleep and unexplainable dreams!

Stage 2 - For the next ten minutes your body really starts to relax and your heart rate slows down. Consequently your body temperature starts to drop and you become unaware of what's going on around you.
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Stage 3 - Rapid Eye Movement (REM) sleep. This type of sleep usually occurs multiple times per night and is characterised by dreams due to increased brain activity and an increased heart rate.

Stage 4 - Deep sleep. The stage you must reach for as long as possible, every night.
The benefits of deep sleep Sleep isn't just something nice to do at the end of a hard day at work or on a Saturday morning when you don't need to get up. It is a vital part of the way your body recovers and recuperates from whatever stresses you throw at it over the course of a day.

Not only does it allow mental revival, but from a fitness perspective it must be considered as just as important as training and nutrition. You cannot hope to train intensely on a regular basis if you are not giving your body enough quality recuperation time.

When you're lying there asleep, your body slides into a period of low metabolic activity. During this time there is increased blood flow to your muscles as less is needed for digestion, movement etc.

During deep sleep your body is also able to produce large amounts of growth hormones which enable it to rebuild the muscles you have worked hard during your Storm Force Fitness training sessions. Increased muscle building means a greater muscle mass and a higher metabolism. Ultimately it means you are burning more calories at rest and the next time you train. Over time you can turn your body into a fat burning furnace!

A study in 2000 by Cauter et al found that deep sleep decreases from 20% of total sleep time in males under 25, to 5% in males over 35, with a corresponding fall in human growth hormone.

This makes it particularly important for adults to pay greater attention to ensuring they maximise deep sleep as they get older if they are hoping to reduce body fat.

The recovery process, when maximised will also help ensure you don't feel so stiff or sore after a heavy weights session so make the most of it. If you ignore your body's need for regular patterns of deep sleep you may find yourself struggling through training sessions and not getting any reward for your efforts!

Also, you must consider that a lack of sleep tends to lead to weaker immune systems and greater susceptibility to colds and infections. Indirectly this will hamper your attempts to get rid of your belly as you won't be able to train and are likely to feel a greater need to comfort eat. Finally deep sleep ensures your memory, reaction time and mental alertness remains high. This will do wonders for your day job and training sessions alike.

Optimising sleep time Implement as many of the following practices into your daily / nightly routine and you will soon feel more energetic, more alert at work and able to push through intense Storm Force Fitness training sessions on your way to a lean, great looking body!

These tips are written in no particular order. Don't pick and choose - do them all for the best results!

1. Eat a pre-bed meal high in casein (a slow-digesting protein) and healthy fats. A good choice would be a protein supplement (high in casein) with milk and flax oil and ½ a tub of low-fat cottage cheese. This will help you avoid fasting and feeling hungry in the night which can interrupt sleep and also lead to muscle breakdown.

2. Avoid intense exercise 4-5 hours before bed.

3. Minimise light and noise by using earplugs, eye shades and dark curtains. Melatonin, a hormone which aids recovery and regulates our body clock is only effective in complete darkness
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4. Shut out as much light as possible. Even the smallest amount of light on the skin reduces the hormone melatonin.

5. Ensure your pillow helps you maintain a straight neck. This will reduce muscular tension allowing you to relax and sleep better.

6. Take time to find a good mattress which helps you maintain good postural alignment.

7. Clean sheets always feel softer which again will help you relax.

8. Make sure you feel secure and safe wherever you are sleeping. It's a common problem for people to struggle to sleep in strange places. The safer you feel, the more you can relax mentally and physically.

9. Watch for signs of overtraining. This can lead to a severe lack of sleep and in extreme cases may result in Myalic Encephalomyelitis (ME), or Chronic Fatigue Syndrome.

10. Aim to hit the sheets between 10-10.30 at the latest every single night

11. Reduce electromagnetic forces from around you such as radios, televisions and mobile phones as these may interfere with your brain activity.

12. Go to bed and get up at the same time every day. Your weekends should not be much different otherwise you will still confuse your body.

13. Minimise caffeine particularly after work hours.

14. Don't clock watch if you do have trouble sleeping - this will only make things worse.

15. If you are trying to read and keep nodding off just go with it and put your book down. Fight it and you will probably end up awake for a lot longer.

16. Avoid mental stimulation such as television and factual / exciting books within an hour of bed time. Create a relaxing 'going to bed routine' such as a warm bath, listening to music or playing with your pet.

17. Minimise alcohol consumption and smoking. Alcohol may help you get to sleep but it will prevent you reaching deep sleep thus doing more harm than good.

18. Take steps to minimise stress in your life.

19. If you always have to break your sleep to use the toilet, cut back on fluids three hours before bed.

20. Generally 7-8 hours of sleep works best but experiment for 1-2 weeks a time to find what works best for you.
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Implement all of the above, and you will notice dramatic differences in the quality of your sleep.

This is the key. Whilst it is accepted that 7-8 hours is the optimal range of sleep per night, you need to pay close attention to the quality of that sleep.

In 2006, Sanjay Patel of Cleveland's Case Western University was part of the research team which studied the links between hoursof sleep per night and weight gain. Over 16 years, women who reported sleeping five hours or less per night gained about 2.3 more pounds than those who slept seven hours per night. During the same period, women who got six hours of nightly sleep gained 1.5 more pounds than those who slept an extra hour per night.

This evidence serves to strengthen the point made throughout Storm Force Fitness that losing body fat requires total lifestyle changes and won't occur to any noticeable degree simply by doing a bit more on the cross-trainer or eating a salad every day.

Optimise your recovery and the results of your dedication to the Storm Force Fitness systems will soon show awesome results!

Now go and catch some zzzzzzz's.....

Sources

Age-Related Changes in Slow Wave Sleep and REM Sleep and Relationship With Growth Hormone and Cortisol Levels in Healthy Men, Cauter et al, The Journal of the American Medical Association, Vol 284 No.7, 2000

American Thoracic Society International Conference, San Diego, May 19-24, 2006. WebMD Medical News: "Sleep Your Way to Weight Loss?" News release, American Thoracic Society.

Jon Le Tocq created the Storm Force Fitness concept which has produced amazing permanent fat loss results for people all over Britain. He is also co-owner of BodyClocq Personal Training, Nottingham's premier personal training company http://www.stormforcefitness.com/

Article Source: http://EzineArticles.com/?expert=Jon_Le_Tocq

Home Fitness Plan 2009: Workout 1

noreply@blogger.com (Tom Huelin) — Mon, 02 Mar 2009 15:42:00 +0000

Here is the first workout from my Home Fitness Plan 2009 series. This quick exercise routine provides a full body workout. It requires no equipment and is ideal as part of a home exercise program.

Nuts Wonderful Nuts

noreply@blogger.com (Tom Huelin) — Wed, 25 Feb 2009 08:11:00 +0000

Walnuts - Rich in omega 3 fatty acids which research shows may help lower cholesterol. Walnuts are a good source of protein, folic acid, vitamin B6, magnesium and phosphorus.

Almonds - Naturally cholesterol free, a handful of almonds daily may help to lower LDL, or 'bad' cholesterol which in turn help maintain a healthy heart. Almonds are also a good source of vitamin E, protein, fibre, magnesium and calcium.

Brazil Nuts - A good source of antioxidants which help to protect cells from damage by cancer promoting free radicals. They contain high levels of selenium which play a part in immune system function.

Cashew Nuts - Rich in phosphorus which is essential for maintaining bone structure. Cashews also contain magnesium which is thought to improve immune system function.

Top 10 Exercise Series

noreply@blogger.com (Tom Huelin) — Thu, 19 Feb 2009 17:15:00 +0000

Today sees the launch of my 'Top 10' exercise series. Over the coming week's and month's I will be releasing a series of informative fact sheets on different exercise topics. Each fact sheet will consist of my top ten exercises for a paerticular activity or component of fitness.

The first installment in the Top 1o series is Top 10 Home Abdominal Exercises. To download your FREE copy click on the link below:

http://www.tomhuelin-fitness.com/Top10abs2.pdf

4 home exercises for you to try today...

noreply@blogger.com (Tom Huelin) — Mon, 09 Feb 2009 19:59:00 +0000

Prisoner Squat
- Stand with your feet a hip width apart with your heels flat on the ground
- Put your hands behind your head
- Tilt your pelvis back
- Bend your knees and lower your bottom towards the floor
- Ensure your knees don not extend beyond your toes

Forward lunge
- Start in a standing position with the feet together
- Drop your pelvis towards the floor and flex the front knee to about 90°
- Ensure that the front knee does not extend forward beyond the toes
- Keep the head up and facing forward, and the chest out
- Make sure the front foot stays flat to the floor transferring the weight through the heel
- Beginners should put the hand on the hips for balance

Hill Climber
- Start with your hands just over a shoulder width apart
- Tuck one foot underneath the body and extend the other behind you
- Lunge forward with the back leg, bring the knee in towards the chest
- Repeat, alternating legs

Push up
- Start with your hands just over a shoulder width apart and feet close together
- Push yourself up so your arms are extended
- Return to the starting position and repeat
- Beginners can perform this exercise with knees on the floor
- http://www.youtube.com/watch?v=RS7Rhmks28M&feature=channel_page

Click here to see these exercises as part of a home fitness routine

Tom's Muscle in a Month Challenge

noreply@blogger.com (Tom Huelin) — Thu, 05 Feb 2009 18:28:00 +0000

This week I have started a new training program that I am excited to tell you about. Fellow fitness professional Dax Moy from London, England has challenged myself plus several other personal trainers in the UK and abroad.

The program involves a daily high-intensity muscle building workout lasting approximately 60 minutes. I addition I have to follow a strict diet eliminating wheat, gluten, caffeine and alcohol. The program will last 30 days and my aim is to gain 10 lbs of muscle.

I have set up a blog as a diary of my progress...

Click here to take a look

Home Fitness Plan 2009

noreply@blogger.com (Tom Huelin) — Fri, 30 Jan 2009 11:45:00 +0000

I will start this post by asking you a few simple questions...

Do you want to get fit in 2009?
Do you want to lose weight in 2009?
Do you want to look and feel great in 2009?

If you answered YES to all these questions then keep reading...next;

Do you have limited time to exercise?

Is it too expensive to join a gym?

Is it hard to know what the best from of exercise is for you?

If you answered YES to all these questions then you have come to the right place!

January is a strange month. Everybody makes New Year's Resolutions that they think about on the spare of the moment just before midnight on New Year's Eve! We make an effort for a few days but then the novalty wears off, we are paying for a gym membership that we don't use and by the end of the month you are back where you started. Sound familiar? So this February we will get you back on track!

The Home Fitness Plan 2009 is for those who want to make a change to their lifestyle without having to spend valuable time, effort and money joining a gym. That means more exercise, better food, better health, less stress and more fun! It really is as simple is that!

How does it work?

Click here and sign up to the Home Fitness Plan 2009 network. It's really easy, just fill in your name and email address and your away! You will be joining a community of like-minded people who are committed to getting fit and healthy in the comfort of their own home. I will be keeping you up-to-date with all the lastest ideas to keep you fit at home. And best of all it's absolutely FREE! When you sign up you will get exclusive access to some of the best home fitness advice from the world's best fitness and nutrition experts.

Are you with me? Click here to join the Home Fitness Plan 2009 today!

Push your way up to a stronger body (and a smaller waist line)

noreply@blogger.com (Tom Huelin) — Wed, 28 Jan 2009 18:31:00 +0000

When you think of the 'push up' exercise you usually think of a movement that exercises the muscles of the chest and the arms. But there is much more to the push up than meets the eye! Yes, the chest and the triceps (back of the arms) are the prime movers in the push up, but like many bodyweight exercises the push up is excellent for increasing core power and core stability.

In order to maintain a straight body position during a push up you must engage your inner and outer abdominal and lower back muscles. In fact, I encourage my clients and athletes to learn different variations of the push up in order to strengthen the whole body and not just to increase upper body strength.

In any exercise the more muscles you use the more calories you burn therefore the push is an excellent exercise for promoting fat loss as well as increases in total body strength.

So lets look at push up variations in the video below:

The first exercise is a regular push up. The second exercise is a push up with a single arm plank and rotation and requires additional rotational strength. The third exercise is the clap push up that must be performed at speed and is excellent for developing powerful chest muscles. The last exercise is a single leg push up. The theory here is that by raising one leg off the floor you are doubling the amount the core muscles have to work in order to support the rest of the body. Make sure you complete two sets on each leg.

If you like this video check out my Push Up Guide and try my Push Up Challenge.

Even more reasons why sugar is bad for your health...

noreply@blogger.com (Tom Huelin) — Sun, 25 Jan 2009 16:01:00 +0000

Last October I posted a list of reasons why sugar is bad for your health. Here is the final installement of the 146 reasons, from a book by Nancy Appleton. Remember, if you want to learn more about the impact of sugar in your diet then you can purchase 'Licking The Sugar Habit' from Amazon.co.uk or Amazon.com.

1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.

50 Best Fitness Essentials

noreply@blogger.com (Tom Huelin) — Sun, 18 Jan 2009 12:39:00 +0000

Last week The Independent on Sunday (a UK based newspaper) revealed the '50 Best Fitness Essentials'. The list comprises of fitness equipment, books, DvD's, clothes, shoes and much much more. All the items on the list are great but there are several that I highly recommend. Click here to see the full list.

Eat, Move and be Healthy by Paul Chek is by far in a way the best fitness book I have ever read. Paul is an experienced health practioner from the US (I have talked about his work on this blog before). Eat Move and be Healthy is a comprehensive 4 step lifestyle plan that guides you through the physical, emotional, spiritual and nutritional aspects of living. The book is aimed at anyone looking to impove their quality of life. I have learned so much from reading this book and used many of Paul's ideas with my clients and athletes.

The second item on The Indepedant list that I highly recommend is the mini trampoline (also known as a rebounder or trampette). The mini trampoline provides a low-impact aerobic workout for all levels, and you can also perform leg strength work too! I use it when training clients with joint problems and those recovering from injuries, as well as athletes looking to improve agility, balance and coordination. Click here to see the mini trampoline in action.

At the end of last year I talked about skipping as a top health and fitness tip for 2009, then a few weeks later I published an article on the benifits of skipping. The skipping rope has made it into the top 50 in The Independant's list. Scott Robert-Shaw of Skip-Hop Ltd suggets that "1 hour of skipping at speed would result in a loss of between 600 and 900 calories".

To purchase any of these items then click on the relevant links below:
- Amazon.co.uk

- Amazon.com

x10 Training Stability Ball Workout

noreply@blogger.com (Tom Huelin) — Fri, 16 Jan 2009 20:19:00 +0000

Since the release of my e-book Stability Ball Strength before Christmas I have been looking for more ways to help people keep in shape using the stability ball.

The three vidoes below provide quick and easy workout solutions for the gym or in the home, aimed at all levels. The routines involve 10 repetitions of between 4 and 5 exercises, and you can perform these sets as many times as you like, either with or without a rest period.

100 push ups every day for a week!

noreply@blogger.com (Tom Huelin) — Thu, 15 Jan 2009 15:29:00 +0000

I get lots of emails from people looking to find the best ways of keeping fit without having to join a gym. In my experience people want to get the best possible workout in the shortest possible time. I have taken this concept and come up with a simple exercise plan. I work in a busy sports centre and I work long hours so I need something I can do at work and at home.

Now for the important bit. My new exercise plan only includes one exercise. That can't be right I hear you say...well that depends on the exercise! The regular push up is probably my favourite exercise. Not only is it great for strengthening and toning the upper body (chest, shoulders, arms) but it's excellent for developing abdominal and lower back strength. It is the ultimate total body exercise!

Not everybody can perform a push up but the beauty of the exercise is that it can be adapted to suit everybody. Watch the video below and you will see what I mean.

The way I am going tackle this '100 push up' plan is to perform the exercise in groups of 10 repetitions. I'll do this ten times per day, 5 in the morning and 5 in the afternoon.

I'm starting this plan tomorrow and I would love you guys to join me (if your fit and well)! After 7 days I guarantee you will feel stronger. Let me know how you get on!

Check nutritional information before you get to the restaurant...

noreply@blogger.com (Tom Huelin) — Tue, 13 Jan 2009 10:46:00 +0000

I have just discovered a great new website. Fatburgr provides nutritional information for a wide variety of foodstuffs from popular restaurants. You can also find the Weight Watchers points for each food item. The site content is aimed primarily at the US market but many products are also served in restaurants with chains worldwide.

This is a great resource if your looking to improve your diet or looking for a healthy alternative to fast food. Personally I would not choose to eat, or recommend anyone to eat at any of the restaurants listed on the site, but I am sure many of you reading this do. Check it out at http://fatburgr.com/ and I would urge you to make a change!

Animoto by Tom Huelin

noreply@blogger.com (Tom Huelin) — Sat, 10 Jan 2009 18:15:00 +0000

Check out my Animoto...

New Year's Fitness Resolutions

noreply@blogger.com (Tom Huelin) — Wed, 07 Jan 2009 18:53:00 +0000

Having a New Year's resolution creates a fantastic opportunity to make a new goal for yourself to work on throughout the course of the year. Reaching goals is amazing for self satisfaction, personal growth and gaining mental toughness and determination.

The most popular resolution for the New Year has always been to get in shape. However, most people that make their goals lose sight of them even before the first month is up.

What makes people lose motivation so quickly?

A big part of the problem is making long term instead of short term goals. It's easier to set your sights on a weekly or monthly goal rather than focusing on the big picture such as losing 50 pounds or competing in a race. Also unrealistic goal setting and not having a proper support network makes achieving resolutions harder to achieve.

Here are Three Goal-Making Tips to Get You Started in 2009

1. Start the first month by making small weekly goals. For example, the first week can be to get out and exercise by walking, lifting weights or anything that interests you at least two times a week for 30 minutes. The second week can be all about re-stocking the cupboard with healthier variations of food you already enjoy such as whole wheat bread, instead of white. Your first monthly goal could be to lose 2 pounds and so on.

2. Make realistic goals. Nothing is more demotivating then not being able to reach a goal. It's unrealistic to want to lose 20lbs in a month, or to be able to run 10 miles after not having run in a decade. Start your new goals in baby steps. Small successes will encourage you to venture in to more challenging territory. Plus all of the little accomplishments will eventually add up to the ultimate goal.

3. Tell you friends. Don't keep your fitness goals a secret! It's understandable that you want to surprise your friends and family with a new buff bod the next time that they see you but I will guarantee that they will be surprised no matter what! If you tell people what you are up to, then you have a bit of pressure to make it happen. If no one knows, it is easier to quit because nobody else knows you gave up but yourself.

Another suggestion if you really need to make it happen is to hire a personal trainer. A personal trainer will make sure you are working out often and hard enough. Let a trainer worry about making your goals happen. All you have to do is show up and put your best effort forward.

Good Luck With 2009 Fitness!

Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com/

Article Source: http://EzineArticles.com/?expert=Kaleena_A_Lawless

Skip your way to better health in 2009

noreply@blogger.com (Tom Huelin) — Mon, 05 Jan 2009 17:27:00 +0000

You may have seen my post on December 30th where I recommended skipping as one of my top health and fitness tips for 2009. Well, today I came across an interesting article written by a professional skipping coach. It goes into much more detail on the benefits of the sport and I just had to share it with you! Enjoy...

Skip-hop have produced skipping workout and skipping workshops programs, carefully designed to improve your levels of fitness, agility, coordination and general health. If you think about it, can it be a coincidence that almost all professional sportsmen and women use skipping as part of their daily workout routine.

Physical benefits of skipping
Skipping will help improve cardio-respiratory (heart and lungs) fitness (or stamina), flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic. It can be a high-impact exercise and is therefore an extremely efficient way of building bones and toning thighs, hips, calves and gluteus maximus (bottom). Jumping increases levels of calcium, thus helping to prevent osteoporosis. The Osteoporosis Society recommends 2 to 5 minutes of skipping every day to help prevent osteoporosis. For more information regarding skipping and osteoporosis visit the skip-hop website

Mental benefits of skipping
A high level of coordination is needed to be able to skip to a reasonable level. To skip for a continuous period without stopping requires cross-lateral ambi-dexterity and a very high level of fitness. Both sides of the brain, both sides of the body. So, as you will read, statistically, skipping burns twice as many calories as walking. But equally important is the fact that it is a serious laugh. It makes you feel like a young kid again. I defy any one to start skipping without spontaneously breaking into a smile. For more information regarding skipping health benefits for the brain visit the skip-hop website

What are the benefits of skipping over jogging or running?
Unlike running or jogging, where the arms move sympathetically to the the rest of your body and have no need to be clenched, extended or retracted, skipping is approximately 40% upper body and 60% lower body activity. By introducing your arms, you are engaging biceps, triceps, deltoids, chest and almost all the muscles in the upper body as well as the obvious muscle groups associated with the legs. The benefit is low impact on knees, hips and ankles and a more noticeable impact on lungs, heart and muscles. By introducing any of the hundreds of different skipping tricks, i.e. pretzels, crossovers, side-swings etc, almost all the other muscle groups are automatically and instantly engaged, thus producing the benefits of an all-over workout.

Is skipping high or low impact?
Skipping can, of course, be regarded as a high-impact exercise but when executed correctly, should be more medium to lo-impact. The better you become at skipping, the more economical your movements will be. But don't be fooled! Moving your arms less does not make it any easier to sustain a constant skip. It simply means you are beginning to utilise the correct muscles.The key is to jump very low, just enough for the rope to travel under the feet. For a straightforward skip, this means minimizing the movement of the arms and to make the pivotal point the wrist. By doing this, the arms and shoulders are given the benefits of a severe workout simply by clenching the muscles in order to turn the wrists, simultaneously keeping your arms in exactly the right place.

Skipping to burn calories
Skipping burns calories/energy. It develops a more efficient energy system, benefits which will allow the body to burn off more fat and calories when engaging in other forms of exercise. Professional footballers, boxers, swimmers, skiers, tennis players, martial artists, rugby players and many more, enjoy the benefits of skipping as part of their daily workout routine to improve stamina, footwork skills muscle tone and to lose weight. Skipping is also a great protector against Childhood obesity.

Skipping benefits - the stats

- Calories burnt during a skipping workout

- Slow 60 - 80 turns a minute per 10 minute session

- 70 kcal for women 100 kcal for a man

- Fast 80 - 120 turns a minute per 10 minute session

- 110 kcal for women 150 kcal for a man

These are approximations as many factors have to be taken into account: weight of person exercising and exertion level.

Skipping at a rate of 120 turns a minute would be around the same as running at 6 miles per hour.

Summary: Burn rate

Depending on your weight and exertion level you'll burn between 70-110 extra calories in a ten minute skipping exercise session.

1 hour of skipping, at speed would result in a loss of between 600 and 900 calories. WOW! But believe me, that is one incredible workout.

For more information visit http://www.skip-hop.co.uk/

Scott Robert-Shaw
skip-hop Ltd.

Article Source: http://EzineArticles.com/?expert=Scott_Robert-Shaw

New Year Survival Guide: New Fitness Activities for the New Year

noreply@blogger.com (Tom Huelin) — Sat, 03 Jan 2009 10:29:00 +0000

Keeping a workout fun, fresh, and new are sure ways to be sure that your New Year's resolution is kept throughout 2009. If going to the gym and running on the treadmill or using the elliptical seem like an activity that you can not handle one more time, try these new and fun activities in the New Year.

Group exercises: Sometimes the motivation to workout is lacking when it comes to flying solo. Participating in a group activity will surely be a fun change of pace when it comes to getting fit. Some creative activities for the New Year include dance based routines such as Zumba, and military regimented boot-camp styled courses.

1. Yoga: Yoga is a great way to relax and stretch. Even though this is a group based class, there is no competition between participants. Yoga is strictly about you. However, participating in group classes is a great way to share a positive experience with others.

2. Group Sports: It doesn't matter if you were the starting quarterback in high school or the water boy, participating in a group activity such as tennis, basketball or racquetball is a great way to work up a sweat as well as make some new friends. Team sports are a great way to make use of the competitive spirit as well as get fit. Just remember bowling with the guys on Wednesday nights while drinking beer and smoking cigars does not count as working out and will not help you to lose weight.

3. Get Back to Nature: Getting fresh air outside is another great way to get in all the fitness and exercise that one needs. With so much time spent indoors these days, taking a long hike through the woods or along the beach will provide a great opportunity to get fit as well as get back to nature. Be sure to pack some healthy snacks while out on a hike. Some great choices include whey protein bars as well as energy drinks.

4. Hi-Tech Fitness: From the way we listen to tunes to the specialty socks on our feet. Technology and fitness have merged together to bring getting fit into the 21st century. From MP3 players that we wear in our shoes to the moisture wicking properties of clothing, technology has given us the opportunity to take our workout to a whole new level. This is proven with Wii Fit and other interactive video games.

Tom's Top 10 Health & Fitness Tips For 2009

noreply@blogger.com (Tom Huelin) — Tue, 30 Dec 2008 12:31:00 +0000

1. Eat smaller meals more often
Eating several small meals over the course of the day will increase metabolism and keep the digestive system functioning properly. These meals should contain a mixture of slow release carbohydrates for energy and protein for tissue growth and repair.

2. Drink water
Up to 78% of the human body is made up of water and it is easy to become dehydrated which in turn may affect concentration and awareness and cause fatigue and headaches. A great way of increasing your intake is by replacing every second cup of tea or coffee with a glass of fresh water.

3. Drink less alcohol
A pint of beer contains about 120 calories and a glass of wine contains about 79 calories. A well as the potential for causing long term liver and kidney damage the majority of alcoholic drinks contain high levels of sugar.

4. Walk
Walking is undoubtedly the simplest form of aerobic exercise. It is safe, easy and inexpensive. Brisk walking burns calories, conditions the heart, improves muscle tone and strength, relieves stress and mild depression, and can help with back pain, osteoporosis, arthritis, a variety of other health problems.

5. Sleep
Most adults need eight hours of sleep every night to rest the body and the mind. A culmination of late nights can leave you feeling fatigued, irritable and can effect concentration and physical performance.

6. Eat at least five portions of fruit and vegetables every day
Eating five portions of fruit and/or vegetables a day is the key to a healthy diet. The vitamins and minerals contained within these foods are essential for every system within the human body.

7. Try a new sporting or exercise activity
A new physical activity can rejuvenate your exercise routine and increase your motivation to keep fit and healthy. Whether you start a different class at the gym or join a sports club, a new activity will give you direction in 2008.

8. Reduce intake of saturated fats
Foods that contain a high proportion of saturated fat include butter, lard, dairy products, meat and chocolate. There is a stromg relationship between high levels of saturated fats and coronary heart disease.

9. Skip
Skipping is one of the most effective forms of aerobic exercise. It is a cheap, requires minimal space and increases aerobic endurance and calorific expenditure. It also improves agility and coordination and promotes weight loss.

10. Set goals
If you want to make lifestyle changes it is important to set short and long-term goals. Effective goal setting can mean the difference between a successful and unsuccessful training program.