How a fitness enthusiast does Valentine's Day

Valentine’s Day is fast approaching this weekend and couples are frantically booking up romantic meals for two at restaurants full of over-priced food and hitting the high street for novelty gifts and second rate boxes of chocolate. As a fitness, nutrition and lifestyle enthusiast (maybe even stretch to labelling myself as an aficionado),  I’ve always had a slightly different approach to preparing for the sexiest day of the year. So I thought I’d share my tips on how to celebrate Valentine’s Day without compromising your healthy lifestyle.

Pre-date workout

You can’t go on your date without having a workout first. It de-stresses you, clears your mind, it gets you in the zone and more than anything it makes you feel confident before putting on your evenings outfit – and we all know that CONFIDENCE = SEXINESS.

Guys, I like to call this workout “the party pump”. It’s the only time I ever purely focus on aesthetics when I’m working out, but if I don’t feel like my t-shirt has been sprayed on after this upper body blast then I haven’t worked out hard enough. Here we go:

Push-Ups X 10 – Pull-Ups X 10 – Incline Push-Ups X 10 – Parallel Bar Dips X 10

Repeat: 10 rounds followed by 100 bicep curls with a light barbell!

Ladies, I haven’t forgotten you. Getting your booty firmed up and ready to look drop dead gorgeous in a pair of slim fit jeans is a must before your date turns up. So follow this classic legs and bum blaster:

Dumbbell Lunges X 10 – Bar Squats X 10 – Hip Raises X 10 – Dumbbell Bench Step-Ups X 10

Repeat: 8 – 10 rounds followed by 100 front kicks (50 each leg) on the heavy bag.

The main meal

Let’s state this loud and clear; EATING HEALTHILY DOESN’T MEAN EATING BORING! In my opinion there is nothing more perfect for a Valentine’s meal than a good slab of grass fed protein packed beef steak (I prefer rib eye) – I mean who doesn’t find the marbling of a prime cut of steak sexy? I like my steak medium rare, seasoned with salt & pepper and accompanied by the well-known aphrodisiac and antioxidant-rich super-food asparagus (pan fried in coconut oil), and a glass of Sardinian Red wine, which is famed for its life-preserving and anti-ageing qualities.

The indulgent dessert

I mentioned earlier that there are many second rate boxes of chocolate out there, but if you or your partner are health, fitness and nutrition enthusiasts then you haven’t lived until you’ve treated yourself to some Booja Booja chocolate truffles; they are organic as well as gluten, dairy and soy free and are absolutely delicious! If the steak and asparagus hasn’t hit the spot, then these indulgent delicacies will seal the deal for you.

Post-meal mood setting

You’ve eaten some good food, you’ve drunk some good wine, maybe even sipped a few glasses of champagne and most likely sat through a light hearted Hollywood chick flick, so now it’s time to set the mood for love. So is there a better way than treating your other half to a hot detox bath?

Here’s my fool proof bath recipe that will cleanse their skin, relax their muscles and with the right essential oils, ramp up their hormone levels a notch!

Fill your bath tub with hot water adding 1 kg of magnesium rich Epsom bath salts, a small handful of bicarbonate of soda and a generous drizzle of Lady Sclareol oil (a mix of ylang ylang, geranium, rosewood, jasmine, clary, sage and sandalwood oils) which is the perfect sensual oil.

Soak in this for 20 minutes to really let the oils and salts absorb into the system and take effect. If you’re feeling particularly sensual after this bath then maybe use the oil to treat your partner to a back, neck and shoulder massage in the bedroom – careful not to use too much oil or you’ll soon be slipping off the bed.

Evening cardio

Now this is the part of the evening we’ve been working up to. You look good, you’ve shown off your culinary skills and are feeling great after a hot detox bath, now’s time to show off your skills in the bedroom as well as proving that the gym has been good for something, by opting for a more adventurous and physically demanding position from the Karma Sutra.

Here’s one for the guys to make use of that upper body party pump; Stand and deliver!

Ladies, you’ve worked on those pins and booty for hours in the gym, now it’s time to show off those strong legs with the erotic accordion.

So, to all you lovers out there, have fun and…

… Stay healthy!

10 character traits of healthy people

1. They sleep enough. 

Did you know that sleeping less than 7 hours per night makes it 3 times more likely that you’ll catch a cold? Not only that, people who don’t get enough sleep are likely to eat more due to the fact their leptin (an appetite hormone) levels fall, promoting an appetite increase. So, forget watching that late movie, get an early night and start reaping the rewards of a full night’s sleep.

2. They plan their meals.

Have you ever made the mistake of food shopping when you are hungry? That’s right; you end up with a basket full of high sugar or convenience foods that do nothing for your waistline. For some people planning meals sounds boring and time consuming, but it actually helps you make healthier choices, regulates your portion size and is great for long term health.

3.  They exercise without being told by their trainer.

Scheduling in regular sessions with a PT is the best way to make sure you have an effective exercise programme. However, the healthiest people and those who achieve the most results don’t just rely on 1 or 2 hours per week of exercise; they find time for extra gym sessions, yoga classes or go that extra mile to be as active as they can every day.

4.  They set themselves exercise goals.

For some exercise is a chore and for some exercise is something that just needs to be ticked off in the diary, but for the healthiest people there needs to be a goal. Not because they want to continuously break records, but because they understand that it makes it more exciting and gives the sessions structure and purpose, which stops them giving up.

5. They always ask questions.

Why is it that many people stop asking ‘why?’ after they leave school? If we just accept things as fact without finding out why or how, then you never really learn for yourself. Healthy people want to understand how to improve their health. They read books and newspaper articles, they ask health professionals for advice and are willing to research the latest facts on health and wellbeing.

6.  They eat fatty foods.

Fat, particularly saturated fat, has been demonised for decades as the cause of cardiovascular disease and obesity. Finally, the mainstream media are beginning to spread the word that fatty foods, such as oily fish, avocados, nuts, seeds and coconut oil, are full of the essential nutrient required for energy, regulation of hormones, and absorption of minerals and protection of the immune system. Healthy people have known this all along and live by the mantra, “fit people eat fat”.

7. They’re always trying new things.

Humans are habitual by nature; it’s an evolutionary mechanism that has helped us survive by staying safe and conserving energy. But we live in a very different environment these days and it’s much safer to break out of your comfort zone and reap the healthy rewards. Healthy people eat a variety of food; they try new activities and are always looking to seek ways of stimulating their mind to look after their mental and emotional health.

8. They drink alcohol in moderation.

There have been some studies out recently that have shown that drinking alcohol in moderation can help reduce the risk of heart attack, particularly with certain red wines (Sardinian and Sicilian), even compared against those who don’t drink. The key word though is moderation. There won’t be many reading this who don’t get drunk sometimes and that’s fine. It just has to be sometimes, not all the time, not even every week. Healthy people know how to let their hair down too; it’s just not the only way they unwind.

9. They laugh often.

According to Dr Michael Miller, a cardiologist from Maryland, laughing for 15 minutes per day has the same positive effect on blood flow and dilation of the arteries as 30 minutes of exercise – that’s not even mentioning the positive effect it has on your mood and mental health. So, if you want to keep your health on track then make sure you get your daily dose of comedy!

10.  They manage stress well.

Healthy people don’t bottle up their emotions; they seek out people to talk to or find a healthy way to channel the tension. They don’t run themselves into the ground physically; they receive regular massage, osteopathy or whatever drug-free method is needed to make sure they’re pain-free. Healthy people are aware of how environmental pollutants can adversely affect health, so eat clean food and use paraben-free beauty products. So whether your stress is emotional, physical or environmental, for a healthier life it’s important you recognise it and learn how to deal with it.

Stay healthy!!

5 exercise trends you must try in 2015

1. Calisthenics.

Calisthenics is not a new trend, but over the last couple of years it has made a massive comeback and is fast becoming mainstream. It involves no apparatus and consists of exercises designed to increase your strength, mobility, flexibility and in some cases improve cardiovascular fitness at the same time. 

The exercises can be tailored to your needs, so whether you are a complete novice who is looking to be able to get through their first set of perfect push-ups or a gym veteran who wants to bulletproof their core so they can do a human flag, then calisthenics will be the workout for you in 2015.

2. Myofascial release.

If you have ever seen someone in the gym looking in agony as they roll their legs over what looks like an oversized swimming pool noodle, then you may have an idea what myofascial release is.  It is in-fact a soft tissue therapy for the treatment of skeletal muscle immobility and pain. 

Over the last few years certain health and fitness experts such as Dr Kelly Starett have raised the game and highlighted the importance of soft tissue release in maintaining a healthy, injury free, pain free body and the techniques are now widely used by Fitness Trainers to get their clients good results. So next time you see your PT get out a lacrosse ball or foam roller don’t shy away and say no because it could be exactly what you need to help you hit your fitness goals.

3. Outdoor fitness.

It’s all too easy to stay in the comfort of a warm gym and forget about the great outdoors as the perfect playground for getting fit. I don’t mean just going for a jog around the park or go for a bike ride (although they would be perfectly suitable options for a workout), I mean using the surroundings to challenge your body in different ways, for example; using adventure playgrounds and designated outdoor gyms for climbing frames, monkey bars and balance beams to test upper body strength, balance and co-ordination. Jumping over fallen trees in the woods and climbing steep muddy hills on all fours to test explosive power and cardiovascular fitness. 

You could even enter yourself into one of the many outdoor adventure/obstacle races that are becoming the gold standard of fitness achievements. Whatever way you choose to get fit this year, make sure getting outside is part of it.

4. Weightlifting.

Olympic weightlifting is a sport that promotes strength, co-ordination, mobility, flexibility and mental strength, it is the ultimate competition. It is also made up of a range of movements and transitional exercises that if taught correctly and progressively can be hugely beneficial to someone’s strength and overall fitness. 

Whether your goal is to have an athletic physique, improve your flexibility, improve your power and endurance for sports or just want to the satisfaction of learning how to pick up something heavy above your head then learning the foundations of Olympic lifting will be perfect for you in 2015.

5. Combat sports.

Adding a combat sport such as boxing or kickboxing to your exercise regime is a no-brainer. They improve cardiovascular fitness, speed, agility, strength, co-ordination, are a great way of burning fat and firming up your midsection as-well as acting as a great cathartic outlet to improve your mood. 

Many gyms have heavy bags available and most PT’s will be able to provide you with some pad-work to learn the basics, but if you do want to step it up to a good level then there are plenty of dedicated boxing, kickboxing and mixed martial arts clubs out there. So download the Rocky soundtrack, get your gloves on and make 2015 the year you get fighting fit!

Stay healthy!!

What is the Thomas Sport PPA?

Thomas assessment tools empower coaches and athletes/clients to realise potential and maximise performance. Building self-awareness and achieving a greater personal understanding boosts confidence and self worth and encourages individuals to take ownership of their performance.

The Thomas assessments give leaders insight into their people – what motivates them, their core strengths and limitations, how they may behave under pressure, how best to communicate with them and much more.

All this information is vital for a coach to understand when planning an effective fitness, nutrition and lifestyle programme for their client and the improved self awareness allows the client to maximise their strengths and work around any limitations.

What’s involved?

http://www.thomassport.net/ourassessments/PPA.aspx

The science bit...

http://www.thomassport.net/thescience.aspx

What now?

If you’re embarking on a new fitness and lifestyle mission, have hit a plateau or are just interested in improving your self awareness, contact me at james@hutchisonpt.co.uk or jamesh@thomas.co.uk and I can send out the link for your online assessment and schedule a time to give you your feedback.

Do I really know what my clients want? Using psychometrics in the fitness industry to improve communication.

The fitness industry is fast paced, has an ever-changing face and an abundance of fitness professionals in every town offering their services to make you a healthier and happier person. So I ask the question, in such a results based industry, why do we often see such a lack of results (I am of the belief that 'results' can mean different things to different people, not just to look like fitness models)? Personally, I believe that there is a lack of understanding of how to communicate with the customers on a deep enough level to really understand what they want and many are not looking at the four Rs that will bring long term success to their fitness business:

1.       RAPPORT – knowing your client inside out and bonding with them will improve motivation.

2.       RESULTS – this is what they are paying for, so the quicker you get there the better.

3.       RETENTION – if you hit 1 & 2, then you have a happy, long-term client.

4.       REFERRAL – if you hit 1, 2, & 3 then the existing clients will bring you new business week after week!

I’ve spent 14 years in the fitness industry and have conducted thousands of hours of 1-2-1 time with clients, so it’s safe to say my communication skills have been honed over time. Importantly, I recognised early that it was a key skill that could help me be successful in this business and directed many hours of study to improve it, including taking a psychology degree at university. Sadly, I look around the industry and can see that it is an area that is often overlooked by many fitness professionals and is not even on their radar of skills to work on to improve their performance. Quite frankly, there is absolutely no point in having a brain full of the best fitness, lifestyle and nutrition advice if you can’t communicate your message to your clients.

Last year I looked into how many businesses in the corporate world use psychometric assessments to understand their staff and improve performance in the workplace, so explored how this concept could work with my clients and if it can be used to improve the chances of them achieving results. Thomas International Sport's PPA (Personal Profile Analysis) assessment has provided a perfect fit for what I was after. In just a short 8 minute online assessment, I have access to a wealth of information about the candidate's behaviour, including: how best to communicate with them; how to manage them; how they might behave under pressure; their biggest fears; how to maximise their potential, to name but a few. This type of insight into unique behavioural traits could otherwise take months to recognise in some cases.

I know what you are thinking, “surely this can be found out in a standard consultation”. Of course it can, but I have found over the years that many people just tell you what they think you want to hear. This may be due to nerves, pressure, feeling intimidated, or the fact they are acting on a burst of new found motivation. Whatever it may be, I’ve personally found that using a psychometric assessment approach removes the chance of this happening and gives you tangible information to adapt your approach to your client, or if you are placing clients within a team of fitness professionals, provides valid data to help you match them to an appropriate trainer. Ultimately it raises your level of customer service to new heights, which can only be good for your business.

Here are a few scenarios where using the Thomas International Sport PPA has helped me:

• New clients who are after short-term goals; If you have limited time for rapport-building then the PPA gives an abundance of information to really help get to know your client before you get them in the gym.

• Clients undertaking significant lifestyle changes; Analysis of the PPA gives an understanding of how someone may act under pressure. Introducing significant exercise and dietary changes could create a lot of stress in someone who has never done it before, so being aware of how your client might react is vital.

• Existing clients who have hit a plateau; PPA analysis reveals how the client might be feeling at that precise point in time. It may uncover emotional or work related problems that are adversely affecting their ability to focus in the gym or stick to a nutrition plan. Your client may not want to talk to you about specific issues, but at least with this objective information you are able to recognise and manage the situation by adapting your approach.

I’m not saying that incorporating psychometrics into your methodology is the only answer to getting results for your clients; I’m not even suggesting that it will suit every customer you have, but I am asking you to look at your fitness business and ask the question, “Do I really know what my clients want?".  I’d be very surprised if there was not something more that every single fitness professional could do to improve their communication skills. I know it’s helped me.

E-Plan Nutrition Testimonials

Read Sally's health and weight-loss journey that started with E-Plan Nutrition and ended up with her being 2 stone lighter.

James has been my fitness and lifestyle coach since January. I approached him when I had reached a real low in my eating and exercise habits and I had decided I need to do something radical. Yet another News Years resolution, but this year was going to be different! Due to James’ guidance that has kept me on track, it has been.

During the following weeks James coached me through a new eating plan, E-Plan Nutrition and gave lots of advice how to cope with the hunger pangs that come with a new regime. He talked me through the diet plan and showed me how I could adapt and gear it towards a healthy lifestyle long term.  My exercise programme was completely re-written, suggestions made, and importantly, I now feel able to go to a public gym and know what I am doing rather than floundering around.

Being a busy working mum with two boys time is of the essence and on the weeks I could not get in to see James at the gym, he was always at hand whether it be by email, text or phone messages. He constantly kept me focused by suggesting ways forward.  It wasn’t an easy journey especially in the early stages when the weight was slow to go. There were many tears!  But James has always been there for me, keeping my spirits up and giving me endless support.

I have lost an amazing two stone and more importantly dropped two dress sizes. I can now tackle a full on gym session with gusto knowing that I am not going to keel over and I really enjoy making sensible food choices.  James has really helped me through my weight loss journey and coached me through some important lifestyle changes.

Sally, 47

Jane's 6 week stint on the E-Plan taught her how to eat well more consistently and helped her lose a stubborn 10lbs that had gone on recently.

I started the E-Plan primarily to lose a few stubborn pounds which had crept on over the last couple of years despite 4 or 5 pretty tough workout sessions per week.  My problem was always the weekends.  I was generally great during the week and ate very healthily but, I would over indulge very weekend so any progress I made was always stemmed.  A week’s holiday in New York was the final straw so I started the plan on my return.

The plan is very easy to follow and with the thought of James keeping tabs on my progress, there was nowhere to hide.  What's 6 weeks (I was supposed to do 8, but my summer holiday was already booked) without wine or chocolate anyway ...?!  I had to make several adjustments to my weekday "healthy" diet - such as swapping my breakfast fruit and yogurt for protein based smoothies - but it made a real difference.  I actually think that I consumed more calories on the E-Plan than I used to do during the week, but I knew that everything I ate was doing me some good.  By the end of the first week I'd lost 5 pounds, but that is normal for me at the start of most "diets."  It was the weeks that followed which would be the real test. The first weekend wasn't as bad as I'd thought it would be.  With the exception of one desperate glass of white wine (I was at a One Direction concert with my 11 year old ...) I was pretty good and enjoyed my treats of 80% dark chocolate and apricot power bars - delicious, filling and easy to make.

Weeks 2 - 6 passed more quickly.  I made sure I had all the ingredients I needed to have my breakfast smoothie every morning and supplies of pecan and banana loaf - the most delicious bread replacement and incredibly easy to make. I ate tons of colourful salads, fish, avocados and eggs and, although I tried a few of the main meal recipes during the first week, I generally just ate as usual without any carbs, made more smoothies and ate more nuts and seeds.

The weekly weight loss slowed down to 1-2 pounds a week after the first week but, by the end of 6 weeks, I'd lost 10 pounds, at least an inch off my important measurements and felt great. I have to admit that I wasn't a complete saint.  I had two big nights out on consecutive weekends, drank too much and ate rich foods, but the following day I just got back on the plan and kept up my training.  

This plan definitely works. James is brilliantly supportive and gives great advice and guidance.  I do know I won't go completely Paleo - I'm not self-disciplined enough for that - but a good 6 week stretch at 90% saintliness really paid off for me, and the principles have stayed with me.  

Jane, 45

How to work out your calorie/energy requirements.

Are you meeting your energy requirements?

Step 1: Calculate Basal Metabolic Rate (BMR), using Harris-Benedict formula

For Men= 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

For women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Example: A 24 year old male, 178cm tall weighing 80kg.     

BMR = 66 + (13.7 x 80) + (5 X 178) – (6.8 x 24)

BMR = 66 + (1096) + (890) – (163.2)                                              

BMR = 1889 kcal

Step 2: Thermic effect of food (TEF)

TEF = BMR x 0.15

TEF = 1889 x 0.15

TEF = 283 kcal

Step 3: Identify physical activity level (PAL)

1.2 – 1.3 Bed or chair ridden.                                         

1.4-1.5 sedentary occupation without daily movement.

1.5 – 1.6 sedentary occupation with daily movement.

1.6 -1.8 occupation with prolonged standing.

1.9-2.1 strenuous work or high leisure activity.

Example:  (BMR X PAL)    889 x 1.7 = 3211 kcal

Step 4: Add daily exercise (metabolic equivalency or MET)

High Intensity Cycling = 12               Circuit Training = 8

Low Intensity Cycling = 3                  High Intensity Walking = 6.5

High Intensity running = 18               Low intensity walking = 2.5

Low intensity running = 7                 Intense free weight training = 6   

(Example trains for 1.5 hours of weight training)

Example: 80(BW) x 1.5 (duration) X 6 (MET) = 720 kcal

Step 5: Add steps 2,3 & 4 together!

Example = (BMR x PAL) + TEF + Exercise      

3211 + 283 + 720 = 4214 kcal

On a non exercise day just add steps 2 & 3 together.

NOTE:  TO GAIN WEIGHT ADD 500KCAL, TO LOSE WEIGHT REDUCE BY 500KCAL PER DAY