Coach Glenn talking about how to deal with stress, life is full of stress and we need as much help as we can. right?
Personal Trainer Durham| Glenn Hill | talking about stress | 07983570574 Coach Glenn talking about how to deal with stress, life is full of stress and we need as much help as we can. right?
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PT Durham | Glenn Hill | Plantar fasciitis Hey guys a big congrats to all of you who ran, jogged or walked earlier this month, in the worlds largest Half Marathon – The Great North Run (Million edition) many clients and friends took part this year. Myself and my partner where both supposed to but injuries stopped us both from attending. This blog is all about one of the most common issues that faces runners and athletes. Your training is going great and then you notice a pain developing in the sole of the foot (typically the front part of the heel, aka the calcaneus). It mostly hurts in the morning when you first get out of bed, and then may ease up after a while, but then you feel like you can’t walk for too long without feeling a lot of pain. This kind of pain should'nt be ignored. There are structures in your feet that play a huge role in getting you from point A to point B, so you must look after your precious feet if you don’t want to further agravate the injury. What is Plantar Fascia?Plantar fascia is the thick band of tissue that covers the bones on the bottom of the foot. It connects the heel bone to the toes, and creates the arch of your foot. When the plantar fascia is overstretched or overused, it becomes inflamed and causes heel and foot pain – at this point, it is known as Plantar Fasciitis (anytime you see the suffix -itis, it means “inflammation”). Signs & Symptoms of Plantar Fasciitis
The footwear you choose plays a huge role in how your feet will respond to your activities of daily life. Men’s business dress shoes are typically rigid and flat with little to no arch support. Women’s high heels shove the toes in such a small narrow space and keep the ankle in constant plantar flexion, putting strain on the fascia. Flip flops or sandals force the toes to repetitively curl and also cause muscle strain to the many intricate muscles in the bottom of the foot. Plantar Fasciitis TreatmentThe #1 recommended treatment is rest. Plantar fasciitis can take 6 to 18 months to heal completely, and the more you push it, the longer it will take to heal. Additional treatment includes:
If you run a lot or are planning to this is a biggie, look after yourself. Prep properly and have the correct footwear and equipment to limit lower limb issues. 9 out of 10 times with novices it's the WRONG footwear. Glenn (15 years competative running) Hill Personal Trainer Durham | Glenn Hill | 07983570574 182 front street Chester Le Street Durham Personal Trainer | Glenn Hill | 07983570574
I have discussions about this very subject on a daily basis, one of my gym members (no names) recently was telling me i was wrong and that we need an Abs class because these classes and sit ups give you a flat tummy or six pack. If i had a pound for each time i have heard this i would'nt be living in Chester le Street in a 3 bedroom rented house. Nearly everyone wants to get rid of the fat in a specific area of his or her body. When clients tell me they want weight loss, in their minds they are really referring to that specific layer on the hips, thighs, belly or arms. This common feeling shared by people of all shapes and sizes has birthed an almost universal belief that fat can be removed from a problem area by exercising that specific area, for example abdominal work for a six pack....Nooo. Celebs still claim their flat stomachs come from hundreds of crunches, then they bring out an exercise video - the truth in that scenario is more often than not is they have paid for a Personal Trainer and have been getting beasted and nutritionally guided for months. Unfortunately, the promise that you can lose fat on a specific “problem area” by exercising that area is a myth. Also known as “spot training” or “spot reducing”, this myth continues to thrive despite the massive research, which disproves its claim. When we exercise certain areas of our body, such as doing crunches, we will strengthen our abs, but it will not remove fat from our belly. Muscle and fat are made from different material and thus one cannot be turned into the other. Fat is stored on our bodies in a certain order that is determined by gender, genetics and blood flow. When you gain weight, it usually goes to your “problem area”, and when you lose weight, your “problem area” is usually the last area to lose the fat. Consequently, “spot reducing” just leads to newly developed muscles hidden under a layer of fat that just won’t go away. However more muscles are always good as more muscle means more calories used at rest (metabolism). The truth of the matter is the only way to lose fat in a specific area is to lose weight in general. In order to lose weight in general we must increase our exercise and in particular our lean muscle percentage which in return will reduce our fat percentage (start seeing our abdominlas). Exercise routines should incorporate the movement of large muscle groups for efficient calorie burning. As you develop and strengthen muscles, you also become leaner and increase your metabolism. Thankfully, as the weight slowly comes off, you’ll notice the fat on your “problem areas” start to disappear as well. So sit ups and abdominals for a flat tummy? absolutely not, you would be better off doing weighted squats for a flat tummy.( when done properly all of your leg muscles, abdominals and lower back are working together) Set up a free consultation to learn more how to physically and mentally develop yourself. Glenn ( bored of talking about sit ups ) Hill Personal Trainer | Durham | Glenn Hill A little bit about this blog, i am discussing the fact that some modern magic works better for stretching tight muscles than traditional stretching, Massage stretching or PNF. My credentials to talk about this subject are: 18 years Army Fitness and being a physical training instructor Sports Massage Therapist level 3 Master Personal Trainer BodyMap Practitioner (BodyMap is all about looking at functions like breathing, eyes, balance, spatial awareness and proprioception in order to take our brain out of threat/fear which improves all of our functions including flexibility and power -it's upstream thinking (in your brain) it works) Let me tell you the story that suprised me too: I have been training one of my PT clients who has tennis elbow and tendonitis of the shoulder, we have been doing a bit of running and lots of functional leg and core work. Our recent sessions have been very hard so i decided to take her through a BodyMap assessment and maybe some massage etc as a form of a full Body/Brain MOT. I tested her spinal, hip and shoulder flexibilty and pain levels before going through the body map protocols. Within ten minutes she was 6 inches closer to touching her toes, spinal and shoulder mobility had improved hugely especially on 1 side. Pretty amazing really as we are not actually stretching anything just moving eyes, breathing and some other magic (it's a secret-ask Dax) . The interesting thing here is i wanted her to get the extra inch to touch her toes so i reverted back to downstream thinking of pulling, bending, stretching etc. Lower limb/posterior chain massage, massage stretching )pin and stretch, PNF stretching of hamstring and fascia release techniques. You would think that this has got the extra inch wouldn't you? WRONG The process of painful sports massage and PNF looks to have put the client back into a state of threat/fear and limited her toe touch - posterior chain flexibilty hugely. She is now 5 inches from touching her toes? So traditional methods of improving flexibility have actually reduced it after the initial BodyMap (your brain just giving you flexibility because it feels safe) I have learnt a lot today about how your primary giver of mobilty and function (brain) hugley supersedes our attempts of stretching for flexibility and function. Cool i would like to here your thoughts, questions on a Postcard... Glenn ( Durham PT geek) Hill Shortlisted on the National Fitness Awards 2014 5 tips on stress reduction Heya my awesome tribe Personal Trainer Durham I am going to talk about stress and give you 5 top tips to reduce stress, before we do that i will explain why stress is so bad for our health and weight. Not sure you know this but stress is one of the biggest killers and even CHDs and strokes can be caused by stress. We are starting to believe that stress is the foundation of most fatalities, think about it. Obesity which can cause diabetes, heart disease and strokes can be caused directly and in directly by stress. How can stress keep us fat or make us obese? Directly - hormones Release of the stress hormone cortisol which can stop the fat burning process and hold onto the fat, great for survival of a caveman over the winter months but life threatening for stressed out modern people. Also when you are stressed you will be most likely be in the sympathetic nervous system which is the flight or fight nervous system when blood is shunted to the limbs ready to run away or fight to survive. This blood should be in your gut to aid with digestion and fat burning. Indirectly - eating So indirectly is more common and more noticeable than the hormonal effects of stress on us, so you are stressed and you go for junk food to make yourself feel better or even worse you starve yourself as you are not hungry. Both have a very negative effect on your metabolism and keeping fat off in the future. The medical definition of stress is, “the perception of a real or imagined threat to your body or your ego.” It could be a tiger chasing you or your belief that your spouse is mad at you (even if he or she is not). Whether it is real or imagined, when you perceive something as stressful, it creates the same response in the body. Years ago stress would be a productive thing for the caveman because it would shunt blood to help a caveman catch his food or escape from a threat or during the winter months it would retain fat to help him survive the winter. Unfortunately 100,000 generations as a hunter gatherer and 10 generations of modern agriculture our brains haven't developed enough to distinguish actual and perceived threat. You feel stressed or threatened and a sudden influx of adrenaline, cortisol, and other stress hormones floods your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory centre, increasing fat storage, and generally wreaking havoc on your body. My tips are as follows and work for myself and my clients:
I am running a get fit and lose fat quick for your holidays program with almost unlimited personal training and nutrition support for one month for just £500. I only have 5 places and one has just gone so if you like how i operate please get in touch ASAP to get my help and support. Glenn(the stress go to guy North East) Hill 07983570574 01913874222 teaching the NHS about health in South Tyneside Hospital Personal trainer chester le street So not sent a blog in a while, this one is about me and my grumpy assistant teaching the health professionals about health. I have been giving out some freebies again, this time trying to help a great bunch who are a brilliant resource, the NHS. Nursing staff and other hospital staff are renownded for being over worked and under paid, so i thought it was my duty to help them out. I thought a free plan with some clever knowledge, some short exercise blasts and a great weight loss nutrition plan all of which can be done at home or in the work place. My aim was to help people change a unhealthy habit for healthy ones and if they lose some weight in the process then that is great. So the staff of South Tyneside Hospital have received my chose to lose campaign, done over three different times to ensure i can help as much staff as possible.
They weigh and measure themselves at the start of the challenge and at the end. Ta Da they lose weight, feel great and learn some stuff in the package. Habits hopefully changed for good. Glenn (helping the north east get fit)Hill Check out my page or phone 01913874222 This is about the rotten apple at the bottom of the barrel Personal trainer chester le street So i am a firm believer of being genuine, honest, helpful and caring to my members and PT clients and they would all vouch for me on this statement. I also dont like to hate as it has a negative effect on me and not them and therefore they have achieved their aim. Recently some one used a social media review site to spout a load of malicious, hateful lies about me as a person and my gym. Ofcourse no names here as it wouldn't be fair as she couldn't defend herself. The hurtful thing here is that personally i have helped her in the past with financial asistance and other business related things again i cant say too much as you would know who i am talking about. I explained my case on FB again not mentioning names etc for the best word to describe someone who would do this and the answers that came back were interesting... lots i couldn't put on here but here is some:
You work VERY hard to be the best you can be for your family, colleagues,clients and members and then some insert your word___________ tries to ruin your reputation by slandering you on social media. The beauty of this is though i have seen the response from the people that noticed it and it has made the person responsible look very sad and un-professional and done the opposite for me. Glenn (the go to guy) Hill Please come to our open day to see all of our new services and stuff and win some goodies on the 23rd July 2014. Dont be so rude..
Does your other half have a big nose? the reason i ask is.. you see having high standards is like having a big nose and i should know i have both.
If you see it not happening in any of the facilities or staff just let the management team know and we will endeavour to improve things. Our new Hair salon is opening on the 5th of July and is called "Hair Kandi", we have a brilliant head stylist and are proud to offer a discount of 50% off the full works for our members for first cut etc and for everyone for the entire first week. BOOK UP NOW FOR 5th,7th,8th,9th,10th,11th July. "Hair Kandi" Ladies & Gents hairdressers 182 Front Street (within ladies at leisure gym) Chester le Street 0 I know we generally stick to what we know, however you should try our stylist she is great and has lots of experience and a great style. Open day 5th July we are offering great extra offers and styles including nibbles. BOOK UP NOW FOR THE FIRST WEEK BEFORE ALL OUR PLACES GO....01913874222 www.itrainhard.co.uk Workout in Chester Le Street/County Durham.. We are still in the planning process, however i have been visiting local weightwatchers groups and talking about the extra benefit of exercise along with what they are already doing. You see adding the right sort of exercise to weight watchers could double or triple the weight loss/ would'nt that be great? The problem as i see it is that lots of the Weightwatchers members are just like my Personal Training Clients. They are a little low in self esteem and confidence and would find joining a normal class a bit daunting and that's the idea behind WWW.
Come along and do an exercise class that is solely designed for Weightwatchers members and only frequented by these members too. Not only can you train with your friends, you can get fit together and build a greater rapor and team. Th class would comprise of big compound exercises that burn a lot of fat, however all of the exercises would have an easy and hard variation to ensure maximum benefit to members. If you would like to see WWW in your area please email: i.trainhard@yahoo.co.uk or telephone/text : 07983570574 Personal Trainer Glenn Hill (the go to guy) Heya the fitness tribe personal trainer Glenn has not left a blog for over a week so its time for stuff about fat. So ladies living in Chester le Street, Newcastle and County Durham some information on fat and how fat isnt that bad. fat isn't that bad for weight loss
Personal trainer Glenn Hill Heya tribe, i haven't sent out a blog now for over a week so i thought i would tackle fat for you ooooooh fat is bad isn't it? I would like to introduce you to one of our macronutrients often prescribed as the bad nutrient to be avoided at all costs which actually we now understand is a key component in healthy living. Fats What is your first thought when I mention fats? Do you think that eating fat makes you fat and is to be avoided at all costs? This eBook is designed to help you understand what is good and what is bad when it comes to the dreaded fat. The big food manufacturers and supermarkets would like you to believe that fat is bad and that you should only eat low fat foods. In my humble opinion which a lot of exercise types believe you should try and avoid any fat free, low fat diet foods totally as they generally contain lots of fats, sugars and have been altered too much to be of any nutritional value. There are also some crazy people highlighting the fact that some great foods such as avocados, nuts, seeds and oily fish are high in fat or calories. As you will find out later high fat doesn’t mean the food is bad for us, in fact the contrary. Unfortunately the low fat, diet label hasn’t helped with health in UK or the western world it has done the exact opposite and helped create more sickness, obesity and diabetes. So there are bad fats and good fats and even our understanding of bad fats has changed in the last couple of years. The recent shock wave is that not all saturated fats are bad for us and that the cholesterol in food isn’t really linked to the cholesterol in our body as such. The bad fats including some saturated fats and trans fats are guilty of causing lots of issues with health today and the good fats containing DHA and EPA are linked to good health and improvement of health. Without good fats in your diet it’s 100% likely that your body and brain will not function at 100%. Q1 It’s interesting but what are the names for types of fats. The names we are talking about here are saturated, trans, monounsaturated and polyunsaturated and essential fats. The essential fats are often referred to as omega 3 and omega 6, the lower the omega number the better they are for us and mainly fish have omega 3 and meats omega 6. Saturated fats are solid at room temperature eg butter, lard, coconut oil and animal fats. Unsaturated and essential fats are actually oils, therefore liquid at room temperatures and include vegetable oils and olive oil. Q2 which fats are good and bad. I am going to explain these fats in a traffic light system with red being the one you shouldn’t eat as often and green being the fats that should be consumed each day. However even the foods in the red should be eaten sometimes especially the animal fats in meat. RED LIGHT Trans fats and some saturated fats are the harmful ones, which can increase the chance of heart disease, strokes and higher cholesterol. Even though I said there is only a tenuous link between high cholesterol foods and creating high cholesterol in your body you should still try and avoid the foods that make you really fat as that in itself will raise cholesterol. Trans fats are hidden and tend to be in processed foods, basically most processed foods shouldn’t be eaten often especially cakes, biscuits, crisps, pies etc. Trans fats occur to save money as the process of hydrogenation of a fat ensures a longer shelf life of food and therefore a money saver but life killer. Hydrogenated fats and the foods that contain lots including margarine are unrecognisable in our body and therefore of no nutritional value just harmful. Most processed foods on the supermarket shelf have trans fats within them and are also referred to on a contents list as partially hydrogenated, hydrogenated fats and should be avoided. Bad Fats Saturated fats below should be eaten and perhaps should be in amber or green these days, eat them every now and then and enjoy. Coconut oil is a saturated fat but contains good cholesterol and is believed to help with health. High fat cuts of meat Full fat dairy products Cheese Ice cream Lard Trans fats should be avoided absolutely Baked goods including pies, pasties, pizza, cookies, buns Snacks such as crisps, crackers, biscuits Margarine and spreads Fried foods including fries, chips, fish and kfc AMBER LIGHT So the red light means avoid and limit in some cases and the amber is mainly limit with a few exceptions. Monounsaturated and polyunsaturated are classed as good fats however you should still just have as much as you need and not have loads in your diet (less nuts, fish and seeds enjoy these new studies suggest) Here are some sources Monounsaturated Fats Olive oil Almond oil Rice oil Rapeseed oil Seed and nut oil Avocados (enjoy) Olives (enjoy) Nuts (enjoy) Polyunsaturated Fats Sunflower oil Corn oil Sesame oil Flaxseed oil Seeds (have as much as you like) Fatty fish ( have as much as you like Fish, nuts and seeds should make up a percentage of each persons food to ensure good health. I understand that nuts and seeds are not very appetising when you first start eating them however like all new things they do grow on you. A method of helping yourself eating lots of these pretty good fats is use things like coconut oil to cook with, also great for clean teeth and skin. Check out oil pulling online. Dress your own salads Snack on nuts and seeds, this does take some practise GREEN LIGHT As you will notice lots of foods here you may have seen in other categories and that is just the way nature is. The foods in listed below as I have eluded to before are ones you can eat often and need to be eaten as they contain essential oils omega 3 and omega 6. Omega 6 – essential oil Olive oil Evening primrose Flaxseed oil Nuts, almonds, macadamia, cashew, hazelnut, walnut Pumkin Omega 3 - essential oil Flaxseed oil Avocados Walnuts, brazil nuts Fatty fish Rapeseed and canola oil Hopefully pretty simple so far just eat more form the green than amber, more from amber than red and try and avoid most of the red fats. Essential oil / fats When it comes to food types, proteins, macronutrients and micronutrients if the food stuff is essential this means your body needs it for correct function. Either your body doesn’t make enough or any and requires it for normal bodily functions. Unlike nearly all fats essential fats are not used for fuel and therefore cannot make you fat Eat fish, nuts, seeds and stuff from the green light and it will go a long way to keeping you fit. For the best source of omega 3 check out KRILL OIL its the next big thing. Anyhoo good luck with your training and nutrition Glenn (the go to guy) Hill Free home fitness workouts,Newcastle,Durham,Chester le Street Heya tribe, as part of my ongoing plan to help all of the ladies in the North East get fitter, feel better about themselves and to live longer i have compiled an online exercise library. For bespoke amazing personal coaching and training in Newcastle and NE. So my youtube channel has a number of mini weight loss & toning workouts totally free and easy to use. So what's it all about:
Just go onto my page, save as a favourite and enjoy my mini workouts all of the time and get super toned and sexy. You don't need to thank me, i just love to help people feel better about themselves. CLICK ME FOR YOUTUBE Why do an elimination diet Certain foods can have a negative or intolerant effect not only to our guts but our whole body. Some of the symptoms and suggested associated symptoms are as follows:
So knowing all of this it's worthwhile finding out if and what foods cause issues within our body. Conducting an elimination diet is a time proven method. Lots of athletes and other individuals have changed their lives and improved their performance by removing foods. How to do an elimination diet Remove an important item like milk and one you can do without like a nut type. Once you have taken the food types out make notes in a diary on how you feel each day with as much information as you can: sleep,energy,mood and skin are just a few. The more restrictive the better at this stage, yes, it’s more work. But, as with most things, the more work, the greater the payoff. To begin with, a good elimination diet will remove gluten, dairy, soy, eggs, corn, pork, beef, chicken, beans/lentils, coffee, citrus fruits, nuts. Reintroduction Some foods are intolerant because we have too many off them and too often so there is no reason we can't eat them again in the future. The aim is to eliminate the foods and then slowly reintroduce them, one at a time, so you can monitor yourself for symptoms. So, at the end of the 3 weeks of elimination, you should reintroduce a single food for a single day only. And then monitor your symptoms for two days. For example, you might decide to reintroduce dairy on a Monday and have a large glass of milk and some cheese on that day. Make a diary and make notes on energy, sleep, mood, skin and any thing else when you remove and when you reintroduce your foods. Even with persistently intolerant foods you can try and introduce 3-9 months later following the normal reintroduction protocol. Good luck folks I am doing an elimination diet myself, let me know how you get on or if you need some help. Glenn(the go to guy) chester le street Are you looking after your brain/personal trainer newcastle-01913874222
Tribe, this one is a contentious but here goes: Having a healthy brain is essential in order to have a healthy mind and body, however we need to look after it too. You see we look after our skin with lotions and potions and we look after our body with good food, powders, greens drinks and detox but what do we do for our brains. Your brain is 80% water and even a 5% water intake reduction can reduce cognitive function by 30%, so all the non water drinking crew and i know there are lots are probably 30% dumber than you, well not drinking water is stupid isn't it. We have reduced our fatty fish intake in the last 80 years by as much as 80% and without EPA & DHA primarily derived from fatty fish(omega 3) it is 100% impossible for your brain to function at 100%. So...eat fish and drink plenty of water, lots of us already do this so what else is bad for our brains. Brain destroyers.......ooooh scary Britain has one of the highest suicide rates in Europe and mental illness is a real issue, i am going to look at four brain destroyers that can effect brain function. 1. mobile phones and radiation, noooo we all spend our lives attached to them. A swedish study concluded that prolonged mobile phone use(1 hour a day or more attached to the side of your head) greatly increased the chance of brain and ear tumours. They also concluded that the earlier the phone use started the greater the risk, cordless phones have a similar effect. To add a bit of credibility to this statement: on june the 1st 2011 the WHO (World Health Organisation) classified mobile phones as carcinogenic. "say no more". 2.Stress, this is something i am really into as stress is often the number one factor stopping weight loss too. When you have any form of stress your brain releases cortisol, nothing kills brain cells like this hormone. Constant stress like going through a divorce, being sacked or a really bad relationship can reduce a large amount of brain cells and leave you dumber and less able to function. 3. Aspartame, this is something i have covered before talking about the negative effects of this sweetener and the fact that people have died taking excess aspartame. Studies suggest that lots of diet products containing this sweetener can lead to depression, panic attacks, mild rage and violence. Even the testing which lead to its approval in 1981 found that animals given the sweetener where 25 times more likely to have brain tumours. Not scare mongering here, as i think you would need to consume a lot of diet drinks and products to start harming yourself. Seriously though sugar is better than aspartame. 4. Alcohol, we all smash on average 20 units of alcohol per week and i like a tipple too. Autopsy studies have shown that cronic drinkers have smaller, lighter, more shrunken brains than their non-alcoholic adults of the same age this has also been confirmed on living alcoholics using structural imaging. Shrinkage is more extensive on the frontal lobe(seat of higher intellectual functions). I could bang on here about lots more facts and figures about dysfunction, atrophy of the brain, instead just go to any old mans pub on an afternoon and try and have a conversation with the old man propping up the bar. What can you do to have an active brain for as long as your bodies alive?
So that's it for today, hope you liked this blog look after your brain as it controls everything else. Glenn(the go to guy)hill Are you destroying your brain/personal trainer newcastle-01913874222 |
AuthorGlenn Hill Personal Trainer Newcastle, ex Army PTI, Diver and P Company trained. All ladies gymnasium owner in Chester le Street Archives
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