Q+A: If I do resistance work on my triceps will I loose my Bingo Wings?

Many women experience an increased amount of fat on the back of their arms, a situation many of my clients would like to address. Most of the time this is a additional layer of fat over the Tricep muscle.

By using resistance based exercise, the Tricep muscle can be toned. This can help to improve the appearance of the upper arm area. Unfortunately when it comes to reducing the fat in this area and whole body approach has to be taken. It has been proven that the theory of ‘Spot Reduction’ (exercising one area, will reduce the fat in that area) does not work.

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk

Wellbeing in the Workplace

Wellbeing initiatives are fast becoming a major part of employee benefit packages and/or absentee management policies. By providing your employees with the tools they need to maintain their optimal levels of wellbeing you can have a direct effect on reducing the losses that your organisation may suffer due to absenteeism and also have a impact on tackling stress in the workplace. Not to mention the improvements in staff motivation and general workplace morale.

This short article will look at the three main areas that add up to affecting your employees wellbeing. These are health and fitness levels, nutritional standards and stress management.

Benefits of Focusing on Wellbeing

By helping your employees to improve their personal levels of wellbeing your organisation can expect the following benefits:-

• improved productivity and performance
• reduced staff turnover
• reduced levels of absenteeism
• reduced levels of stress
• improved customer satisfaction
• improved organisation reputation

Health and fitness in the workplace

The old saying healthy body healthy mind is very true when it comes to the workplace. Fit and active people tend to be more efficient and effective in the work place. Not to mention the reduced levels of absenteeism amongst healthier employees.

Providing employees with encouragement to maintain good levels of health and fitness can be done in a number of ways:-

· Work based wellbeing clinics - short sessions (effective sessions can be as short as 30 mins) where employees can meet with a wellbeing consultant. This time allows individual’s to discuss possible ways of improving their daily physical activity levels and general wellbeing.

· Wellbeing testing - many companies now offer their employees the option to have their personal levels of wellbeing assessed. These sessions normally consist of a range of fitness and wellbeing tests allowing individuals to identify areas in their own wellbeing that could be improved.

· Work based fitness classes - by providing a range of on site fitness and wellbeing classes at various times, employees can find it more time effective to attend fitness classes.

· Work based gym - larger organisations may consider the provision of a on site gym for use of their staff. These gyms range in size and level of service dependent on organisational resources.

· Corporate gym memberships - by taking out a corporate membership at a local gym, employees can make substantial savings on membership costs, at a small cost to the organisation.

Nutrition in the workplace

Nutritional standards have a vital role to play in an individuals overall wellbeing levels. By providing healthy options within the workplace an organisation can have a major impact on their employees wellbeing. This can be done by ensuring that snack, meal, and drink facilities include healthy options such as selections of fruit and the provision of easily accessible drinking water.

Larger organisations who have on site catering facilities may also wish to involve catering staff with the process of developing a more healthy workplace. Most people state the major barrier they face to healthy eating is that it is not convenient. So any interventions that you make within the workplace need to be convenient and accessible in order to be successful.

Stress management in the workplace

Stress levels within your organisation can be a major factor when trying to improve levels of workplace productivity via the implementation of a wellbeing policy. Stress is one of the biggest factors that account for employee absenteeism and loss of productivity.

The main problem within the workplace is that employees often do not have a get away point where they can take their minds off work for an all important break. Employees who tend to be un-contactable and can turn off from work during breaks tend to be more effective and efficient when back on the job.

One of the most effective and simplest strategies to have come out of many stress management programs is to turn your canteen or other staff areas into a no work zone. This means no work talk, no taking work into these designated areas, and most importantly no work calls.

Education is also a key element of effective stress management. From top to bottom employees need to be educated in identification of stress factors and coping strategies. Those in a managerial position should also be trained in the identification of stress indicators in their teams and how to manage stress in the workplace.

Conclusions

By implementing a thoroughly thought out wellbeing policy that covers the three main areas of health and fitness, nutrition and stress management your organisation could start to see massive rewards in terms of increased productivity and reduced losses due to absenteeism.

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk

Pre Natal Specialists

Over the last few months some of the training team have been working hard and studying all there is to know about pre-natal fitness. This has been facilitated by the following the NASM Pre-Natal Specialist course.

Using a Personal Trainer during your pregnancy has a number of very important benefits, these include:-

• women who are active during pregnancy tend to have a more comfortable labour.
• Women who exercise during pregnancy tend to need less medical interventions and have a shorter labour.
• Women who exercise in the 1st and 2nd trimester tend to have a easier 3rd trimester than those who don't.
• Women who exercise throughout pregnancy tend to recover and resume usual exercise levels post pregnancy.

Pregnant females can exercise with a few modifications throughout their pregnancy. When working under a Foresight Pregnancy Specialist you will be in the very best hands during your pregnancy. Foresight Pregnancy Specialist are also trained in post natal exercise, where they can help you to recover from the child birth experience and are specialists in the rebuilding of the abdominal wall.

For more information on or range of pregnancy services call the office on 0161 614 0166 or e-mail info@foresight-fitness.co.uk.

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk

Protein Basics

What is protein?

Proteins are what we are essentially made up of. The proteins that we eat are broken down by the body into their smaller components called amino acids. These amino acids are termed the ‘building blocks of life’ as they are what all the proteins in the human body are made up of. Such as your organs, muscles, tissues, etc... Proteins are also used as chemical catalysts, messengers, hormones, to build new tissues and as a fuel within the body. There are 20 amino acids needed by the body, which combine in different formations to allow the body to produce the vastly different forms of protein which make up the human body.

Are there different types of protein?

We need to eat a wide verity of proteins in our diet to allow us to have a ready supply of all the different amino acids (building blocks) that our bodies need. There are 8 amino acids which are essential in our diet as our bodies can’t produce them. The other 12 amino acids that the body needs can be produced from the 8 essential ones in the liver.

There are two types of protein complete and incomplete. Complete proteins contain all 8 essential proteins in sufficient amounts that the body needs (e.g. meat, diary, poultry, soy foods, tofu). Incomplete proteins contain all 8 essential amino acids but not all of them are in sufficient amounts that the body needs (e.g. rice, beans, pasta, nuts).

Where can I get protein from?

Proteins can be got from both animal and non-animal sources. animal produce tends to give us a complete source of protein (the only non-animal sources of complete protein are soy products and tofu). Where as non-animal sources tend to be deficient in one or more essential amino acid. So if a diet is eaten that does not include animal produce then eating complementary proteins is necessary (see vegiterian/vegan factsheet).

Many athletes take protein or amino acid supplements, these tend not to be called for as it is relatively easy for the average person with a well balanced diet to take in sufficient amounts of protein to fulfil their bodies needs. There is little evidence that taking a excess of protein will help to build up muscle or body bulk.

How much protein do I need?

Below is a very rough guide of how much protein that different lifestyle groups should take in on a daily basis. It is important that this chart is only used in conjunction with a full nutritional assessment from a trained nutritional therapist.

Lifestyle Type	g of protein per kg of body weight
Sedentary Adult	0.75
Average Adult	1.2
Aerobic Fitness	1.4 – 1.6
Speed Athlete	1.8
Strength/Muscle Mass	2.0
Maximum Useable Protein	2.0

Can I eat too much protein?

The human body can only use a maximum of 2g of protein per kg of body weight per day. So any excess of this amount goes to waste within the body, as unlike many other substances used by the body protein can not be stored for later use. Regular extreme excesses of protein can theoretically lead to liver and kidney damage. Protein excesses can be spotted by strong smelling dark urine, if you have any concerns about liver or kidney damage discuss this issue with a doctor.

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk

Carb Basics

What is carbohydrate?

Carbohydrates are broken down by the body into glucose, which is a useable molecule of energy. Glucose can be stored within the muscles and liver as glycogen, any glycogen over the amount that the muscles and liver can hold is stored as fat. Both fat and carbohydrates are the bodies main sources of energy.

At any one time the body uses a mix of fuels to provide itself with energy. In the most cases these are blends of fat and carbohydrate, and if necessary protein. At rest we burn predominantly fat, but as our activity levels increase we start to burn a larger amount of fat. However as the intensity of the activities we are taking part in increase, we start to burn more and more carbohydrate. So at extreme intensities the majority of our bodies fuel comes from carbohydrate. If the bodies carbohydrate stores run out then fatigue will be experienced and the high levels of workload will not be able to be maintained.

Are there different types of carbohydrate?

There are two types of carbohydrate simple and complex. Simple carbohydrates are sugars, these can give a fast boost of energy to the body. Due to their chemical structure they provide a source of energy that can be absorbed into the body at a very fast rate. Sources of simple carbohydrate include fruit, energy sweets, and honey. Complex carbohydrates take a longer time to be absorbed into the body, due to the chemical make up of these molecules. So this gives a slower sustained release of energy. Sources include breads, pasta, cereals, potatoes, etc...

How much carbohydrate do I need?

Activity Level (amount of exercise)	g of carbs. per kg of body weight
Light (less than 1 hour per day)	4 – 5
Light/Moderate (1 hour per day)	5 – 6
Moderate (1-2 hours per day)	6 – 7
Moderate/Heavy (2-4 hours per day)	7 – 8
Heavy (more than 4 hour per day)	8 – 10

The above chart is a very rough guide of how much carbohydrate that different lifestyle groups should take in on a daily basis. It is important that this chart is only used in conjunction with a full nutritional assessment from a trained nutritional therapist.

How do I know if I am not getting enough carbohydrate?

If you experience any of the following symptoms you may not be getting enough carbohydrate in your diet:-

• early fatigue
• reduced training intensity
• reduced training gains
• poor performance
• slow recovery

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk

What to Look for in a Gym

When you are looking at which gym to join, it is not always as straight forward as you think it might be. There are so many factors that need to be taken into consideration to make sure that the gym you join meets your specific needs. By finding a gym that suits your needs you will greatly increase your chance of sticking to your new training program, and you give your less chance for excuses and/or loosing interest.

First of all you need to consider what your fitness goals are and what you will need from a gym in order to achieve them. Gyms are great places and when you find one that caters for all your needs it can become your second home. They can also be a place that people find all manner of excuses to avoid at all costs.

Below I have listed some of what I think are the most important aspects of a gym, and how they might effect your decision.

Gym – The gym floor itself, should provide you with a good range of equipment, including both cardiovascular and resistance type machines, also a good selection of free weights. There should also be a decent sized stretching area. The most important thing is that there would be enough space available at the times you are planning to go to the gym, you do not want to have to be waiting around for equipment.

Classes – If you enjoy the odd spin class or are a circuit addict, check the studio timetable and make sure that the classes you like are firstly available and secondly at a time that is accessible to you.

Pool – Make sure that the pool caters to what you would like to do in it, if you are a serious swimmer make sure that your prospective gym closes off lanes at the times you are in. Or if you just want to go in a float about with the kids then make sure you are aware of the times that the pool is open to the kids. The pool also hosts a range of classes such as aqua aerobics, if you like the water this is a class that is well worth trying out.

Atmosphere – This is an often overlooked aspect of joining a gym, in order to maintain your new found gym going it is vital that you feel comfortable in the club. The best way to find this out is to ask for a guest pass and train at the gym at a time you normally world and experience it for yourself. If this is not a possibility on your tour take your time to have a look around and see what feel you get for the gym and those who are using it.

Services – What else would you be looking for from the club you join? Lots of gym offer the expected such as Personal Training, Nutritional Advice, and Physio. Many larger health clubs will also offer beauty therapy, hairdressers, crèche’s and much more.

Convenience – In my opinion this is the most important factor when choosing a gym. Many people join gyms that they would have to travel to, and this is then often used as an excuse not to attend on those low energy days. If you choose a gym that is very local to home, work or ideally on your way between the two you are much more likely to keep your attendance up. Also parking can often be a problem, so ensure that your new gym has adequate parking spaces, especially at peak times.

Price – The monthly membership fees must be affordable and reflect what you consider to be value for money. You should consider how many visits to the gym you will realistically make each month and work out the price on a cost per visit basis. Most gyms now make you sign up for a twelve month contract, if you decide to join a gym using such a contract make sure that you thoroughly read the contract, especially the cancellation terms.

All gyms should give you a guided tour and allow you to have a look round before you join, also you will have the chance to ask any questions that you might have. Some gyms, if you ask, will also give you a free day pass before you join so that you can try all the various facilities before you buy.

Hopefully by looking at the above factors, and deciding what is important to you before you start to visit gyms, you will find the perfect gym for you. Remember a gym should be a place you are happy to be and enjoy training at, this will greatly improve your chances of sticking to your new exercise program, and most importantly getting the results you want!

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk

Leisure Indusrty Week

Recently a contingent of Foresight Fitness Personal Trainers made their way down fom across Manchester and Cheshire to the NEC in Birmingham for the annual Leisure Industry Week. The event covers the whole of the leisure industry and sees suppliers and professionals getting together to see the latest products, training courses, and also to attend workshops and talks by some of the industries leading figures.

As always we go down to find out what new products and also what new courses our Personal Training Team may consider to give our clients the very best from their time working with us.

On the course front we had a good look at some of the new offerings from Premier Training which seem very interesting, the one that particularly caught my eye is the new Level 4 qualification in the Management of Low Back Pain. Many of my clients past and present have experienced low back pain and the addition of this qualification would ensure that my personal knowledge is updated. I have also been investigating a number of Premier nutrition courses to complement my Personal Training qualifications, i would like to add on to my basic nutritional qualification with the Diploma in Nutritional Therapy. But as I am sure many of my clients already know I am a learning junkie, so I will have to see where i can fit this in on my CPD plan. If you are interested in my qualifications and CPD plan, they can be seen on my website.

As for products, we have placed orders for some new bowflex dumbbells, if you have not seen them they are a set of adjustable dumbbells that allow the user to select a weight to train with. Very useful for home based training.

We also place an order for a couple of sets of kettlebells, if you have not used these great pieces of strength training kit yet, you are in for a treat. They are awesome. These together with a number of orders for new and updated bits of kit means that the training team will have loads of new toys to play with, making your sessions a bit different.

We also got the chance to listen to a load of great industry speakers. Including the FitPro Business conference, The Wright Forum for Exercise Referral, and REP's.

A great couple of days,

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk