hydration

DIY SPORTS DRINKS!
You don’t need to buy expensive drinks when you can make up you own for a fraction of the cost!

HYPOTONIC
Less concentrated than body fluids. They claim to increase the speed of water absorption by the body, preventing or alleviating dehydration.
1. 20g Glucose (Sugar) 2. 250ml Unsweetened 3. 100ml Orange Squash
1 Litre Warm Water Fruit Juice 1 Litre Water
Pinch of Salt 750ml Water Pinch of Salt
Pinch of salt
Dissolve Sugar and Salt
Keep Chilled in the Fridge Mix Ingredients and Chill Mix Ingredients and Chill

ISOTONIC
Same concentrations body fluids. Absorbed at the same rate as water.
1. 50g Glucose 2. 500ml Unsweetened 3. 200 ml Orange Squash
1 Litre Warm Water Fruit Juice 1 Litre Water
Pinch of Salt 500ml Water Pinch of Salt
Pinch of Salt
Dissolve Sugar and Salt
Keep Chilled in the Fridge Mix Ingredients and Chill Mix Ingredients and Chill

HYPERTONIC
More concentrated than body fluids. Absorbed more slowly. Claim to give an energy boost and replace lost energy.
1. 100g Glucose 2. 1 Litre Unsweetened 3. 400ml Orange Squash
1 Litre Warm Water Fruit Juice 1 Litre Water
Pinch of Salt Pinch of Salt Pinch of Salt
Dissolve Sugar and Salt
Keep Chilled in the Fridge Mix Ingredients and Chill Mix Ingredients and Chill
In all cases – salt is optional to taste
Unsweetened Juice can be Orange, pineapple or apple juice!

boxercise

Hi Guys,

I hope you are all well?!

For those of you that enjoy the Boxercise / pad work with me, listen up!

I just found out today that I passed my Boxercise Advanced Instructor / PT course after a very intense day in Uxbridge at the weekend and a testing theory exam at the end.

So what are the differences to Boxercise with the advanced combinations?

Well for a start, rather than just 3 months worth of moves with the original course, the advanced course provides drills which will be enough to take the average client through the next 8 years of training! (3 years for a gifted client). We’ll be learning how to slip punches, slip and counter and slip, counter and move.

In addition, you’ll be burning calories at an intense rate of 800-1100 per hour, not even counting extra calories burnt post workout due to oxygen debt, removal of metabolic waste products, repair of muscles etc.

I’m still putting all the new moves into practice as it was a tremendous amount of info to learn in one day but I have access to the course videos so will be refining the techniques this way, along with practicing with YOU! – I’m sure that you won’t mind being guinea pigs? 😉

So if you are interested in this awesome fat burning workout that will also improve your balance, coordination, fitness and agility, let me know in our next session or visit www.pmapersonaltraining.com for more details.

Happy punching!

Peter

satiety-index

Have you tried to lose weight but have struggled to reduce your intake due to feelings of deprivation?

This is a common issue as people often remain contemplative for some time, due to the fear of what they may need to ‘give up’ in order to lose weight. Fortunately, you can reduce intake to a deficit required to lose weight and yet still feel full and satisfied after a meal.

Enter ‘The Satiety Index’
Nutrition 101: Basic tools to make dieting easier.
Certain foods are better than others for satisfying hunger and feeling fuller for longer. An often missed tool which can make a reduction in calories easier when dieting is consuming foods high on the Satiety Index.

The less individuals eat (or the longer eating’s postponed) the hungrier they would become, and the longer it takes hunger to subside once eating. This can make the whole process psychological tougher, have a higher probability of overeating and consuming extra Calories that can quickly slow or reverse desired goals

The image is a very small example, foods higher on the SI index can help you feel fuller for longer for their comparable energy content.

> Large amounts of fat, sugar, and/or starch have low satiety/fullness factors.

> Large amounts of water, dietary fiber, and/or protein have the higher satiety/fullness factors.

> Foods can have different “fullness factors” depending on individual ingredients, plain popcorn has a higher SI than popcorn prepared with added butter or toffee.

For a personal trainer in Norfolk and Suffolk to help you to achieve your goals in weight loss, including a psychometric questionnaire to assess your readiness to change and identify barriers which may be preventing you from reaching your goals, contact me today: pmapt@aol.com

www.pmapersonaltraining.com

Good luck! Peter

Hypnotherapy2

Hi Guys, I hope that you are all keeping well? I’ve formed the impression that September is a transitional month
between summer and autumn where where people start to weigh up the pros and cons of continuing a healthy lifestyle.

Many people are trying to lose weight with quick and easy methods and often buy into quick fixes. However, research shows that for weight loss to be long-term, one must engage in behaviour / lifestyle change.
The cognitive model proposed by Beck puts forward that distorted or dysfunctional thinking has a profound effect on a patient’s behaviour and mood. This is common to all psychological disturbances.
Two key elements of weight gain are over eating (excess calorific intake) and lack of activity. These both have a behavioural element and emotional element. Therefore the cognitive model may have some very useful facets that can be associated to the problems of gaining weight and ultimately to losing weight.

Beliefs

One of your brains biggest responsibilities is to bring outside reality into alignment with your internal reality.
If your actual belief in whether you can lose weight is at 5/10 and your desire and commitment is 10/10, what will inevitably happen is that this will sink to 5/10.
Thus, matching your belief and expectancy.
If you are not doing it then you don’t really believe it.
If you want to know what you REALLY believe, just look at your results.

How to change?

Self talk

Neuro science tells us that we have 60,000 thoughts a day, many of the things we consistently say to ourselves. Out of these 60,000 thoughts, many are what we say to ourselves and are repetitive and most are habit.
We talk ourselves into (and out of) everything. Repetitive self talk becomes an imprint; if you say something to yourself often enough you will begin to believe it – advertising relies on this fact.
The ‘little voice’ in your head will either talk you into it or out of it. It will send messages or justifications as to why you can have one more piece or why you should choose the white chocolate bar over the apple.

YOUR SELF TALK IS CREATING YOUR EXPERIENCE

Being mindful and recognising your self – talk means that you can question whether or not what you are saying to yourself is moving you towards your goals or away from them.
Within the 60,000 thoughts a day, many of them will be along the lines of ‘why does this happen to me?’ ‘Why can’t I lose weight?’ or ‘What am I doing wrong?’

RATHER THAN ASKING:
Why does this happen to me?
What am I doing wrong?
Why can’t I lose weight?
Why do I always put the weight back on?
TRY:
How can I exercise in a way that is really comfortable and boosts my metabolism?
What are some healthy foods that I can prepare quickly and that taste really good?
How can I create my dream body and have fun?
However you must really genuinely ask the question

Excuses

These are the stories that you keep telling yourself as to why you can’t do it or have that. If you move your thoughts and attention as to why you can’t lose weight, what excuses spring to mind and stop you from reaching your desired outcome?
Excuses gain momentum and power simply because we don’t stop to question them.

Excuses:

What are your rehearsed verses that appear?
Oh, it’s just my genes
I have a slow metabolism
I’m big boned
I just don’t have time to exercise
Notice that these conveniently excuse you from taking any action, effort or responsibility to do what it takes.
Think of some action you’ve been meaning to take, but haven’t got round to yet.
Now let your reasons for not starting this emerge and write them down.
Having written them down, stop and question the validity and value of each excuse.
Excuses gain power and momentum simply because we don’t stop to question them!
What you focus on becomes bigger, this is basic psychology.
If you focus on ‘Don’t think about chocolate, no chocolate for me, don’t do it!’
Chances are it will remind you of how much you like chocolate!
Your unconscious mind does not register the negative i.e. the ‘no’ or ‘don’t’

So if you wake in the morning planning to do some exercise and all you focus on is how much of a chore it will be, chances are you will find an excuse not to do it. Instead focus on ‘how good you will feel afterwards’ and ‘how you will be moving towards the body that you want’.

NOW YOU ARE USING YOUR BRAIN TO ACTIVATE TO ACTIVATE THE RESPONSE YOU WANT. SO MOVING YOUR FOCUS, HAS A COMPLETELY DIFFERENT OUTCOME.

Have you previously tried to diet to lose weight and need extra coaching on behaviour change?

Get in touch and get yourself psychometrically tested with evidence based methods and start moving towards a better you!
Email me pmapt@aol.com or call 07961 551874; visit my web site for more information on how I can help coach you with long – term sustainable weight loss www.pmapersonal training.com

Many thanks for reading – Peter

Media

Foods-High-Sugar

Credit to Trishh Jain for the original artwork above and a link to her website www.nutrientsreview.com where you can find more useful information and diet tips!

The Science Of Sugar And Fat Loss
By Layne Norton, PhD
Last updated: May 20, 2016
4.7K
SHARES
Sugar’s effects on weight management and your health aren’t as cut and dried as you might think. Here’s what the research really has to say!
Having spent more than a decade in the fitness industry, I’ve seen every macronutrient demonized at various points. And the object of this demonization changes every few years.

In the 1970s and ’80s it was fat, with protein caught in that undertow as well. In the late 1990s and early 2000s, carbohydrates were demonized, a trend that’s coming back around. Protein has gotten some new undeserved hatred again recently. And then there’s the on-again, off-again battle that consumes other ingredients, such as dairy and gluten.

Of course, everything that’s out of favor at one point is revered as The Answer at another. Fat, protein, carbs, dairy—they’ve all been linked to health benefits and improved body composition. And you can easily find diets that uses those links to amp them up bizarrely, to the exclusion of almost everything else.

But sugar…that’s an easy one. Everyone these days seems to agree that sugar is bad with a capital B. It is the singular cause of the global obesity epidemic, and the first item you should cut from your diet…right?

Turns out it’s not nearly as simple as you probably think. Open your mind, and get ready for the sweet—and not so sweet—truths of the world’s most popular sweetener.

WHAT’S SO BAD ABOUT SUGAR?
Let’s start with the big guns. Research has associated high sugar intake with increased rates of obesity, heart disease, and cancer.1-3 Many fitness and research professionals suggest reducing or eliminating sugar intake to optimize health and body composition.

This seems logical at first. But the next question is the big one: Is it the sugar that does the damage, or the extra calories it brings? Because those calories can definitely be significant. A typical can of soda contains around 40-50 grams of sugar, and drinking two cans per day could increase your daily calories by a whopping 300-400.

ONE CAN OF SODA HAS 150-200 CALORIES AND LITTLE TO NO NUTRITIONAL VALUE.
What’s worst about these calories is that they’re basically empty. By this I mean that sugar has been shown to have very little effect on satiety, or how full you feel from the calories you eat. Taking in lots of extra calories but not getting full? You’d better believe that’s a recipe for weight gain.

But beyond the satiety argument, many people also believe that sugar in and of itself is more lipogenic (causes an increase in fatty-acid production and ultimately fat storage) than comparable calories from other types of carbohydrates. By this logic, some people recommend avoiding sugar by any means necessary.

Further, in the last few years, popular documentaries claim that sugar is toxic and can contribute to health ailments. This one bugs me, because anything can be a toxin—it’s the dosage that makes it poison. It would take a dose of 450 grams of sucrose to kill the average person. By comparison, a lethal dose of vitamin C is around one-third that dose, and a lethal dose of alcohol about one-fourth. So could sugar be toxic? In theory, yes—but you’d have to try pretty hard.

ON THE OTHER HAND…
Sure, correlation data supports the sugar-obesity relationship, but does the research data actually support the notion that sugar is more lipogenic than other forms of carbohydrate or calories? This is where things get murky.

A 2001 study published in International Journal of Obesity followed overweight subjects whose diets derived either 10 or 5 percent of calories from sucrose.4 On a 2,000-calorie diet, this would be the difference between 50 and 25 grams of sugar per day. After eight weeks, there were no significant differences in weight loss or BMI. In fact, the high-sugar group lost about 1-1/2 pounds more, but this effect was statistically insignificant.

This finding jived with a huge six-month study on more than 300 people, in which subjects demonstrated no differences in weight loss or body composition with a diet higher in sugar versus a diet lower in sugar—when calories, protein, and fiber were the same.5

There were limitations with these studies, mainly that they were “free living.” That means participants were told what to do, and the researchers assumed they did it. Fortunately, a study published in the University of Minnesota’s Journal of Nutrition was much more tightly controlled.6 For the first 12 weeks of the study, the participants had every meal they consumed prepared by the university, significantly reducing the probability of data interference. After the 12 weeks, the subjects were told to continue the diet on their own for 24 more weeks on their own. Each group lost the same amount of weight and body fat—regardless of how much sugar they consumed.

CUTTING SUGAR FROM YOUR DIET ISN’T A SUREFIRE WAY TO LOSE WEIGHT.
Admittedly, the difference in sugar intake between groups in these studies is pretty modest, but these results have been confirmed under extreme circumstances.4 One group of researchers found no difference in weight loss when people consumed 4 percent of their calories from sugar or 43 percent!7 That’s more than 10 times more sugar in the high-sugar group: 11 grams versus 118 grams. When I saw this, I was shocked by the massive difference in sugar with no difference in weight loss.

Finally, while differences in weight or fat loss do not appear to be different with varying intakes of sugar, what about weight gain? A year-long study in the International Journal of Obesity found no differences in post-diet weight regain with a low-sugar versus high-sugar diet.8

All this data suggests that differences in weight gain or loss result from more sugar and more calories overall, rather than sugar consumption specifically. If overall calories are controlled, there is no difference in fat loss. Even the most demonized of sugars, high-fructose corn syrup, has been demonstrated not to impede fat loss or improvements in blood lipids when calories are controlled.9

Prep
CARBON BY LAYNE NORTON: PREP
DESIGNED TO INCREASE LEAN BODY MASS AND SUPPORT RECOVERY.
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ATHLETES VERSUS NONATHLETES
One criticism that might be leveled at this data is that most of it is done in obese people and not athletes or bodybuilders. Aha, you got me! Well, not really.

Obese people often have compromised levels of insulin sensitivity and lower glucose tolerance, meaning they don’t efficiently handle glucose compared to an individual with greater insulin sensitivity. If anyone would be unable to lose weight on a diet higher in sugar, it would be these individuals.

Athletes and active people generally have significantly improved levels of insulin sensitivity and glucose tolerance compared to the average population.10 Therefore, even if sugar was inherently more lipogenic—which it’s not, based on the data just presented—athletes and those who engage in resistance training would be the people best-equipped to tolerate it.

ATHLETES AND VERY ACTIVE PEOPLE ARE BETTER ABLE TO TOLERATE SUGAR’S IMPACT ON INSULIN AND GLUCOSE.
Fortunately for those of us with a sweet tooth, it seems sugar can be tolerated by most people when overall calories are controlled.

THE SWEET SCIENCE
Weight loss is one thing, but what about other health parameters? Several studies have investigated the effects of sugar-containing diets versus those low in sugar and carbohydrate on factors other than weight. When sugar was incorporated in a moderate amount, and calories, protein, carbohydrates, and fiber were kept equal, there was no difference in changes in blood pressure, blood lipids, blood glucose, cholesterol, insulin, thyroid hormone, or markers of inflammation.4-7

Low-sugar diets (11 grams per day) were associated with slightly more benefits to cholesterol and blood lipids compared to very-high-sugar diets(118 grams per day).7 Yet this effect was so small—less than 10 percent difference between groups—that the authors questioned its significance.

Some people will also counter that since all carbohydrates, excluding fiber, turn into sugar in the body, low-carbohydrate diets will produce superior fat loss and health compared to higher-carbohydrate diets. However, a study performed at the University of Arizona compared an isocaloric low-carbohydrate diet to a moderate-carbohydrate diet equal in protein.

Over six weeks, both diets produced the same amount of fat loss.11 Furthermore, markers of inflammation were lower in the moderate-carb group than the low-carbohydrate group.

PUTTING THINGS IN PERSPECTIVE
By now, I’m sure many of you want to burn me at the stake for nutritional heresy. However, the data suggests that sugar isn’t the demon many of us have been led to believe. It can be incorporated into a healthy diet, and you can still lose fat and progress towards your goals. But it does come with several drawbacks.

IN SMALL DOSES, SUGAR DOESN’T HAVE TO BE DETRIMENTAL TO WEIGHT LOSS. JUST EAT IT IN MODERATION.
First, it’s definitely not very filling, so it can be easier to overeat than more fibrous foods. Additionally, if you are dieting for a show and are low on calories, it’s going to be hard to make sugary foods fit into your macronutrient goals while still consuming enough fiber. Always keep this in mind!

Put another way, if you’re a 120-pound bikini competitor consuming less than 100 grams of carbohydrates per day, it’s probably not appropriate to get over half of those carbs from sugar. Sugar has a smaller impact on satiety than low-GI (glycemic index) carbohydrates, and when food is low, hunger will already be high. This further worsens the situation.

But if you have a good metabolism, you’re in your offseason, or you’re consuming a lot of calories, there’s no reason you can’t incorporate a reasonable amount of sugar into your diet and still progress towards your goals.

Too much of anything is bad—and sugar is definitely included here. But if you keep your approach balanced and thoughtful, you don’t have to cross anything off the menu.

For more information on how to incorporate your favorite foods into a sustainable lifestyle but still progress toward your goals, visit Layne’s new venture at avatarnutrition.com.

Recover
CARBON BY LAYNE NORTON: RECOVER
DESIGNED TO INCREASE LEAN BODY MASS AND IMPROVE RECOVERY.
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REFERENCES
Stanhope, K. L. (2015). Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences, 1-16.
Yudkin, J., & Watson, R. H. (1969). Sugar and ischaemic heart disease. British Journal of Medicine, 4(5675), 110-111.
Sulaiman, S., Shahril, M. R., Wafa, S. W., Shaharudin, S. H., & Hussin, S. N. (2014). Dietary carbohydrate, fiber and sugar and risk of breast cancer according to menopausal status in malaysia. Asian Pacific Journal of Cancer Prevention, 15, 5959-5964.
West, J. A., & De Looy, A. E. (2001). Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. International Journal of Obesity & Related Metabolic Disorders, 25(8).
Saris, W. H., Astrup, A., Prentice, A. M., Zunft, H. J., Formiguera, X., Verboeket-van de Venne, W. P. H. G., … & Vasilaras, T. H. (2000). Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study. International Journal of Obesity, 24(10), 1310-1318.
Raatz, S. K., Torkelson, C. J., Redmon, J. B., Reck, K. P., Kwong, C. A., Swanson, J. E., … & Bantle, J. P. (2005). Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women. The Journal of Nutrition, 135(10), 2387-2391.
Surwit, R. S., Feinglos, M. N., McCaskill, C. C., Clay, S. L., Babyak, M. A., Brownlow, B. S., … & Lin, P. H. (1997). Metabolic and behavioral effects of a high-sucrose diet during weight loss. The American Journal of Clinical Nutrition, 65(4), 908-915.
Aller, E. E., Larsen, T. M., Claus, H., Lindroos, A. K., Kafatos, A., Pfeiffer, A., … & Saris, W. H. M. (2014). Weight loss maintenance in overweight subjects on ad libitum diets with high or low protein content and glycemic index: the DIOGENES trial 12-month results. International Journal of Obesity, 38(12), 1511-1517.
Lowndes, J., Kawiecki, D., Pardo, S., Nguyen, V., Melanson, K. J., Yu, Z., & Rippe, J. M. (2012). The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutrition Journal, 11(1), 1.
Phielix, E., Meex, R., Ouwens, D. M., Sparks, L., Hoeks, J., Schaart, G., … & Schrauwen, P. (2012). High oxidative capacity due to chronic exercise training attenuates lipid-induced insulin resistance. Diabetes, 61(10), 2472-2478.
Johnston, C. S., Tjonn, S. L., Swan, P. D., White, A., Hutchins, H., & Sears, B. (2006). Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. The American Journal of Clinical Nutrition, 83(5), 1055-1061.

Home PT 2

Hi Guys,
The question was put to me this week if it’s possible to lose weight doing personal training just once a week?

Well the good news is that many of my clients have already reported that this has been the case and a few go skiing on an annual basis and find that their fitness is maintained.

An important factor to remember though, is that what your lifestyle is like in between sessions will have a direct influence on your weight loss aims. Basically, if you need 2000 calories a day to lose weight and you continue to eat 2500, then doing personal training once a week or three times is not going to achieve your aims! The good news is that the sessions we do will increase your RMR (resting metabolic rate) so the increase in lean muscle tone will burn more calories, even in between sessions. Despite this, you’ll still need to manage your intake and activity levels in between, if you are still struggling to shift the pounds then I suggest decreasing your calories by 250 and increasing activity by 250 a day (walking briskly for 20 minutes daily should make a difference along with a moderate reduction in portion size), easily sustainable.

Most people that adopt sensible lifestyle change will automatically reduce intake by around 400 calories, without having to weigh food or count calories. This amount should give you a sensible rate of weight loss of 1-2 pounds per week (needed to avoid negatively altering the metabolism and gaining the weight back).

Another crucial factor for success in a weight loss programmme is a clients ‘readiness to change’. As part of my training as a Nutrition Consultant, I was taught to use a psychometric questionnaire with each new weight loss client in order to assess whether they are actually ready to lose weight or are pre – contemplative (in which case they are simply not ready to be preached to and will not succeed, no matter what they are told). Throughout a weight loss schedule, there is always the possibility that people can go from being in ‘action’ or ‘maintainance’ back to being ‘pre contemplative’. This is why I encourage a reassessment of the psychometric questionnaire every 4 weeks for people that need extra motivation to avoid ‘falling off the wagon’. If this sounds like you, then get in contact, I can help you to get back on the horse and ride!

If you would like more help with your weight loss, behaviour change and lifestyle goals, I also offer 1:1 services at your home for diet, activity analysis and lifestyle change. Please check out my web site www.pmapersonaltraining.com for more details.

Which ever way you chose to lose weight, it must be sustainable over the long-term. Avoid quick fixes and fads and choose lifestyle change!

Keep up the good work until I see you again 🙂

Best regards

Peter

Yoga

Hi Guys,

I hope you have had a great week, what a beautiful Sunday!

I’m delighted to report that I just found out yesterday that I passed my final practical exam and can now call myself a fully qualified Yoga Instructor! I thought that I could have done better in the exam, I had really put my neck on the line by taking it as a video assessment with 7 participants (4 of whom are personal training clients – just to add to the pressure!) but the Assessor remarked that ‘it was a very good pass and a pleasure to watch’ so evidently, we Instructors are our own worst critics!

I am well aware that allot of you will regard Yoga as ‘calisthenics on top of a mountain’ (as my cousin puts it!) and will prefer some more ‘manly’ exercise such as weights, Kettlebells and Boxercise. And that’s fine as I have no intentions of stopping these highly effective systems of exercise! I do believe that the combination of strength/resistance based exercises combined with the flexibility, core strength and muscle balance of Yoga, likely gives the most complete over all benefits of any exercise!

Yoga has a huge following, not least because it deals with ‘mindfulness’ – which we can all benefit with in Western society and even the NHS are promoting these truly ‘evidence based’ benefits. And in classes, yoga is regarded as ‘a premium class’. So initially I’ll be offering it 1:1 or as ‘semi personal training’ and as pre / post natal Yoga but beyond that, who knows?!

I certainly have many improvements to make in my own Yoga practice – this is just the start of the journey, and I intend to hook up with other Instructors to share our practice and it’s great to be able to offer the many benefits to the general public!

Thanks for reading and keep up the good work in between!

Best regards

Peter 🙂

IOC

Need to get optimum results from your exercise and diet programmes? I had 235g carbs for breakfast and will train 2 hours later this morning. My weight is about 13 1/2 stone and body fat is reducing steadily and is currently around 15%, pretty solid for my body type. Pleased to be utilising evidenced based guidelines learnt on my Applied Nutrition and supplementation course and taken directly from the IOC guidelines. Totally fad free and applicable to men and women who wish to drop a clothes size or few! For more information on how we can optimise your weight loss diet or sports nutrition, call 07961 551874 email: pmapt@aol.com www.pmapersonaltraining.com look forwards to hearing from you!