Clean Food - Lean Bodies

29/10/2024

Looking for a simple way to lower body pain and add a lovely vibrant sparkling and even more quality years to your life?

Truth is that it might be as easy as squeezing in an extra 15 minutes of good quality training each day!

According to a study published in January 2022 in JAMA Internal Medicine, researchers explored the lives of over 4,800 adults between 40 and 85 years old, all of whom wore fitness trackers for a week to monitor their activity.

The scientists then kept tabs on these people for the next decade, checking who was still kicking by the end of the study.

Here’s what they found...


By increasing daily exercise by just 10 minutes, people could reduce annual death rates by 7%!

Adding 20 minutes a day increases that drop to 13%, and 30 minutes a day upped it to a 17% reduction in the death rate.

When applied to the UK population, these numbers could mean improving quality of life and possibly preventing thousands of deaths every year.

Now, this doesn’t mean extra workout time is a magic spell for immortality, but it’s pretty clear - more training is linked to stronger bones, leaner muscle mass, more strength, better mental health and of course longer, healthier lives.

So - how much training will you need to make it count?

Well, you can start with an extra ten minutes today, another five next week, and keep building up gradually.

Your body will thank you, your mind will thank you, and hey, you might even add a few bonus years to your game.

So, how does exercise improve your mental health?

Learn more below :

29/07/2024

🤸 Pilates: The Brain and Body Workout We All Need

So, did you ever think about it - why is The Pilates Method of Exercise a super beneficial workout for both your brain and body?

Especially when your training and journey is customised!

In this article I published in 2020 I shared how Pilates harmonises the main eight core Pilates principles:

1️⃣ Breath,

2️⃣ Concentration,

3️⃣ Centering,

4️⃣ Control,

5️⃣ Precision,

6️⃣ Flow,

7️⃣ Isolation, and

8️⃣ Individualized routines.

🤔 But, have you ever considered how all these elements can transform your exercise and mental boosting experience ?

🌺 Building You From the Inside Out

🤸 Did you know that Pilates emphasises body awareness through controlled breathing and concentration?

🤔 So, during your training does your trainer helps you align your mental focus with your physical movements ?

This synergy enhances core stability, overall posture and enhances our neurological connections.

🌺 Core Strength and Stability

Did you know that your core, comprising the diaphragm, pelvic floor, spinal muscles, glutes, and abdominal muscles, is crucial for stability?

But, .... taking these elements I mentioned into account..., how robust and resilient is your core ?

🎯 Pilates exercises strengthen these muscles, mitigating injury risks and promoting balance.

🌺 Strength, Flexibility, and Mobility

🎯 Pilates enhances strength, flexibility, and mobility.

🤔 Do you experience stiffness regularly?

We have different body postures, different repetitive movements, lifestyle, challenges and goals.

Incorporating Customised Pilates will improve your muscle endurance, agility, flexibility, strength and posture, alleviating your stiffness.

🌺 Mental and Emotional Benefits

Regular Pilates training significantly boosts mental and emotional health, improving your sleep quality, muscles and joints stiffness and pain reducing your anxiety levels.

How often do you engage in activities that nurture both mind and body?

Two Tips for a Safe and Effective Pilates Practice

1️⃣ ➡️ If you are injured or have stiffness - Consistency is Key.

Regular practice and exercise customisation is essential for optimal results.

2️⃣ ➡️ Focus on Your Form.

Precision in each movement prevents injury and maximises benefits.

Always...

1️⃣ Listen to Your Body

🎯 If you feel excessive tension or pain, stop and adjust the exercise.

2️⃣ ➡️ Use Smart Gradual Progression

🎯 Begin with basic exercises, increasing intensity gradually to avoid overtraining.

For an in-depth understanding of how to maximise your recovery after an injury or your body transformation goals and avoid getting re-injured, read my article at this link below now:

⬇️⬇️⬇️

https://www.PersonalTrainingMaster.co.uk/pilates-a-brain-and-body-a-workout-you-need

10/06/2024

Once upon a treadmill or under a barbell 😅, prioritising physical training was like finding a magical elixir for mental health.

Did you know that scientific studies show that customised exercises pump up strong endorphins release and these are literally your brain's feel-good neurotransmitters, turning us into happier humans.

It's like swapping out storm clouds for sunshine in your brain.

No training?

Well, without that endorphin boost, our moods can sag faster than a deflated balloon at a toddler's party 🤷🤣🤣

So, if your mental health feels like it's stuck in traffic, a customised and structured training programme is your shortcut to a happier you.

But what about your intellectual and academic performance?

Imagine your brain is a computer, and exercise is like upgrading the RAM🤔

Physical activity boosts blood flow, delivering oxygen and lots of important nutrients to your brain, which in exchange amongst other things - of course it sharpens your cognitive functions.

➡️ Research proves that people who exercise smartly and regularly have better memory, concentration and much better mental performance.

Ditch the workouts, and your brain might start feeling like it's running on dial-up in a high-speed world.

So, if you want to ace that next job promotion, next exam, trading some Instagram, Netflix or Facebook time for gym or a lovely outdoor training programme it might be the secret sauce your body and brain need.

Now, why not getting a bit more spiritual 🤷🤣🤣

Research shows that physical training is like the zen master for your soul.

But, what about if you have some back, shoulder or knee pain?

➡️ Regular workouts include exercise customisations like body core and conditioning, stretching, mobility, Pilates, Yoga and meditation, which can enhance mind and body coordination and ultimately spiritual growth by promoting mindfulness and inner peace.

💓 It’s like finding the calm in the chaos, a mental vacation from the hustle and bustle.

Are you skipping physical training?

➡️ You might find your spiritual battery running low, leading to stress, anxiety, depression and a sense of disconnect.

🫶 Prioritising your body can thus be a path to nurturing your spirit.

🤸⛹️🤼🧘🚣🏄🚴 In conclusion, the choice to prioritise physical training isn't just about muscles and aesthetics; it's a holistic upgrade and your deserved body and mind transformation.

➡️ It’s like giving your mental health a VIP pass, boosting your academic performance or better workplace performance with your brain power-up, and nurturing your spiritual well-being with a daily dose of zen.

Without it, life’s vibrant hues might just blur into shades of grey.

So, lace up those sneakers and embrace the magic of movement; your mind, grades, and soul will thank you.

Learn more:

https://www.PersonalTrainingMaster.co.uk/how-does-exercise-improve-your-work-and-business-performance

17/05/2024

Customised exercise programmes can lead to profound biochemical changes that improves self esteem whilst reduces negative mood, anxiety syndromes and alleviate depression.

Scientifically, regular physical activity increases the release of neurotransmitters such as serotonin and dopamine, which are crucial for mood regulation.

Exercise also stimulates the production of brain-derived neurotrophic factor (BDNF), which supports the growth and differentiation of new neurons in your brain.

This neuroplastic effect, to some extent, is similar to some actions of antidepressants.

Additionally, exercise reduces levels of the body's stress hormones, such as cortisol, further promoting a balanced mood and emotional well-being.

This biochemical cascade can dramatically reshape mental health, offering a natural and effective way to manage anxiety and depression.

Here's a brief overview:

1. Regular Exercise:

Engaging in regular physical activity and using customised intensities and training volume can significantly alleviate symptoms of depression.

However, even simple activities like walking, running, or yoga can boost mood by releasing endorphins.

2. Your Consistency is Key:

Sustained customised exercise programmes are often compared to antidepressants for their effectiveness in managing depression over time.

However, make sure that you get clearance from your medical doctor.

3. Combination Therapy:

For some individuals, exercise, nutrition, medications, and therapy may be the most effective approach.

4. Personal Preferences:

The choice between exercise, nutrition, medication, or psychotherapy should consider personal preferences, lifestyle, and specific health conditions.

5. Professional Guidance:

Always consult healthcare providers to tailor the right mix of treatments for anxiety and depression, which might include exercise, nutrition and lifestyle coaching as a significant component.

If you're interested in a more detailed understanding of specific studies regarding how exercise boosts mental health, please check my article directly at the link below for precise data and guidelines.

Why Exercise for Mental Health: How Does it Help?

https://www.PersonalTrainingMaster.co.uk/best-exercise-for-mental-health

06/01/2024

💐 👙 How To Become Super 🚀 Fertile 🎯 🍀🌹💐☮️🥇💪💪💪

✍️💻As per the data reports of National Institute for Health and Care Excellence (NICE) [3], in the U.K., ovulatory disorders or tubal damage in women account for 45% of infertility, declining semen quality and reproductive/ endocrine adversities in men account for another 30%, and 10% issues arise from uterine or peritoneal disorders.

✍️But at the same time, contradictory reports keep surfacing every now and then stating that women till the age window of 40 do not suffer from any such major complicated issues that could affect their fertility status and that healthy pregnancy is possible and absolutely feasible.

🤔 🤷 The very question is whom to believe?

🤔 ➡️ Is women’s fertility really under threat or is it just a rumor, and to be paid no heed?

The answer lies with you 💪💪💪

👉 Your fertility stats is subject to your...

🎯 “Genetics, Environment you live and breathe in, & Lifestyle you’ve opted”.

But...

☮️ Can We Help Save Women from Infertility by Knowing Environmental Toxins Impact and What To Eat and How To Exercise ?

1️⃣ ➡️ Diets rich in nutrients like antioxidant carnitine [8], Coenzyme Q10 [9], N-acetylcysteine, Proanthocyanidins, Vitamin E [10], Omega- 3-fatty acids [11] are known to improve oocyte quality with advancing maternal age and enhance chances of early conception boosting fertility in women.

Learn more:

⬇️ ⬇️ ⬇️

https://www.personaltrainingmaster.co.uk/environmental-toxins-impact-on-womens-fertility-that-will-make-you-think-twice/





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Trainer London

02/05/2022

& Your The term “comfort food” proves just how powerful what we eat can be when it comes to how we are feeling.

So it’s important that we make smart choices if we want to boost our mood with the right food and to reach other goals we have.
Nutrition can be a great form of self-care.

Caring for yourself means eating well and eating well means caring for yourself.

Learn more about this now here - https://www.personaltrainingmaster.co.uk/why-dietary-fiber-is-so-important-for-your-health/

16/03/2022

Smart nutrition and Yoga always works!!

Yoga for the spine exercises will help you maintain the integrity of your back vertebrae by using the best stretching, strengthening, and lengthening of your back muscles.

Customised yoga for a healthy back will safely strengthen the muscles in your cervical, thoracic, lower back and your core and abdominal muscles.

But…this is not all.

Learn more here https://www.personaltrainingmaster.co.uk/yoga-poses-for-healthy-spine

Here is a fantastic 🎁 for you 😍

👍 ➡️ 4 Tips for A Healthy Spine + 2 Yoga Poses Tutorials You Need 👌

Did you know that cutting edge research shows that Yoga is a very special type of exercise almost magical helping both your body and mind?

👌 ➡️ And building a healthy spine protects you from any type of back pain therefore, you can enjoy an amazing, exciting, fun, and happy life!

1️⃣ Yoga for the spine exercises will help you maintain the integrity of your back vertebrae by using the best stretching, strengthening, and lengthening of your back muscles.

2️⃣ Customised yoga for a healthy back will safely strengthen the muscles in your cervical, thoracic, lower back and your core and abdominal muscles.

But…this is not all.

🤔 Do you know that Yoga exercises can also eliminate blockages and increase energy flows throughout the body?

🐎 And this can make you more flexible, resilient and stronger? 💪💪

Click below now and read how Yoga can help you restore your back health.

Learn more here - https://www.personaltrainingmaster.co.uk/yoga-poses-for-healthy-spine

09/03/2022

7 Long COVID Symptoms: Which Ones Are Affecting You the Most?

Symptoms Taking Too Long: Why is that?

1. What happens to our bodies when we catch the coronavirus?

2. Why some symptoms persist for this long?

Well, when the COVID-19 virus enters the body, it stimulates a cascade of inflammatory responses that start by secretion of inflammatory substances (e.g., cytokines).

This is how your immune system responds to infection.

So, is this a good thing?

Although this is an immune response to infection, this great increase in inflammatory substances can lead to a more intense systemic inflammatory response that affects several organs like:

1. the heart,

2. lungs,

3. kidneys,

4. liver and

5. digestive system). [1]

In addition, the coronavirus affects the vessels leading to diffuse endotheliitis (inflammation of the vessel wall).

Inflammation of the vessels conveying blood to the body’s vital organs leads to hypoperfusion (low blood supply) and thus, poor function of these organs. [2]

This is why people with COVID-19 can complain from widely ranging symptoms affecting different parts of their bodies.

And because the resulting injury does not subside overnight, it can take as long as several weeks to months to fully recover.

When these symptoms last for more than 12 weeks, the condition is recently referred to as Long-COVID Syndrome.

Although these facts answer many questions about why COVID-19 symptoms are so variable and wide ranging, many questions are still lingering.

Here are more details about the most common long-lasting symptoms and why they happen…

Learn more now here https://www.personaltrainingmaster.co.uk/7-long-covid-symptoms-which-ones-are-affecting-you-the-most/

10/05/2021

By the way 😀😅🤷🤷 did you know that VERY 🔜 Leads TO 😉 ?

You see, everyone likes to see real-life evidence of the progress they are making.

However, this won’t happen unless you are able to set realistic, achievable and measurable goals.

🥇🏆It is good to dream big, but aiming for smaller goals🎁 will help you go on with motivation 🔥💪💪🤸🏃🔥

1️⃣ Set your big goals and make sure that each goal is broken down into measurable incremental goals.

2️⃣ For instance, if you need to drop 4 sizes in 4-5 months, break it down into dropping one size in a month or two and enjoy 🎁 the achievements, no matter how small compared to your bigger goal.

Learn more now how to transform your body at this link below ⬇️⬇️⬇️

https://www.PersonalTrainingMaster.co.uk/the-best-fat-to-fit-transformation-in-london-that-will-instantly-put-you-in-a-good-mood

The Best Fat To Fit Transformation in London That Will Instantly Put You in a Good Mood

Think of change as a ladder that you need to climb step-by-step in order to reach your ultimate goal.

When you apply to a 12 week body transformation, you simply join the achievers club.

The number might be difficult for you to digest at the very first glance.

You might think: 12 weeks is just too long!

But, if you think differently… your whole life can change.

Think of it on day-by-day basis!

This way, 12 weeks will just fly by without you even noticing!

In this article, I brought you some strategies to help you improve your lifestyle and guide you through your journey of body transformation women and men.

All strategies will focus on reaching your goals with minimal effort, maximum effect and no willpower required!

Learn more now at this link below ⬇️⬇️⬇️

https://www.PersonalTrainingMaster.co.uk/the-best-fat-to-fit-transformation-in-london-that-will-instantly-put-you-in-a-good-mood

12/03/2021

By the way...

1️⃣ Did you know that besides, an overweight or obese individual has lower work ability in relation to the physical demands of the job? [5]

2️⃣ Moreover, obese persons frequently experience bias and discrimination because of their weight.

And...

3️⃣ Did you know that a healthy and balanced diet can help you to increase your energy levels, accelerate your recovery rate after exercise, improve your skin texture and giving you a much youngish look?

4️⃣ Healthy nutrition can reduce your body weight, thus it could lead to reduced risk of developing diseases like hypertension.

And...

5️⃣ In this systematic review, researchers concluded that weight reducing diets can decrease all - cause mortality. [3]

💝💝💝 Learn more about this now below ⬇️⬇️⬇️

https://www.PersonalTrainingMaster.co.uk/how-to-go-on-a-healthy-diet-with-the-best-london-nutritionist-to-lose-weight-fast-and-become-healthier

💝

02/02/2021

If you have been diagnosed with a heart disease, or if you are at risk for one, you need to carefully select the type of fats you include in your diet.

Medication, cardiac rehabilitation exercises and lifestyle are very important in cardiac rehabilitation.

However, they are not enough.

In addition to exercise healthy heart can be achieved by modifying the way you consume fats.

This is a crucial part of your cardiac rehabilitation programme.

By the way, did you know that high cholesterol can damage your blood vessels, making them more likely to become narrowed?

When vessels narrow, cells receive less oxygen and nutrients.

And the coronaries are not an exception.

When your coronary arteries narrow or get blocked, your heart cells become oxygen-deprived.

This may lead to angina or heart attack.

The new coronavirus mostly affects the lungs.

But when the lungs are in trouble, the heart has to work harder to pump oxygenated blood all over the body.

Why reach this stage when you can prevent narrowing by controlling your diet?

Learn now more how to prevent cardiovascular diseases by making wise food choices by reading now the link below:

Fats: A Double-Edged Weapon for Your Heart – https://www.PersonalTrainingMaster.co.uk/fats-a-double-edged-weapon-for-your-heart/

Do you have a question you'd like to be answered?

Contact us know through this link here now - https://www.PersonalTrainingMaster.co.uk/ContactMe