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Archive for July, 2014

What is blood pooling?

Tuesday, July 15th, 2014

Blood pooling is a condition were blood gathers normally in the lower limb (leg), this can be for a number of reasons but can be caused by exercise.  When this blood gathers in a blood vessel it places excess stress on the small values that prevent the blood being drawn back down to the feet sue to the effect of gravity.

The diagram below shows how this then places pressure on the valves, over time this will force the valves back on themselves opening the wrong way.  Over time this will result in lasting damage to the valves increasing the chance of varicose veins or DVT.

Blood Pooling

As these non-return valves have an important part to play in ensuring that blood returns to the heart effectively, the posh name for this is venous return.  So in terms of exercise if you have been working at an intensive level and fail to cool down effectively and fully, this will result in the build up of blood in the limbs.  This then means that the heart may not fill before each contraction, this often leads to a dizzy and faint feeling.

For these reasons it is very important that you take part in a full cool down, normally it is advised that you do some form of rhythmical exercise for 6 minutes at a low intensity.  This allows the systems of the body to work to help to return the blood back to the heart.  This can also be aided by a full stretching routine and partner stretches can be great for this as gravity will help to return blood back to the heart.

Review: Body Refinery Fat Burners

Thursday, July 10th, 2014

I recently was asked to take a look at some fat burners that have been formulated by Body Refinery, a Manchester based personal training and emerging supplement company.  They have a growing and effective range of sports supplements.

Fat Burner Review

The first thing to look at is the formula, here is what I found… The Body Refinery fat burners have a number of key weight loss ingredients, that most importantly are all legal and proven!

Caffeine Anhydrous 200mg – This well used ingredient helps to boost energy levels and a great deal of research supports the use of caffeine as a pre workout energy boost and general stimulant.

Bitter Orange 150mg – this ingredient is a documented metabolic booster and helps to indirectly mobilise fat.

Green Tea 40% Extract 10mg – this is a widely used metabolic booster and more recently has been shown to help, particularly men tackle obesity.

Guarana 10mg – described as an extra powerful coffee is a great source of caffeine and therefore boosts energy.

Niacin N-Act 16mg – is a form of vitamin B-3 and acts as a powerful energy booster, tis vitamin helps to allow your body to more effectively produce energy.

N-Acetyl L-Carnitine 2mg – this helps to oxidise fat and therefore fight body fat.

Next I looked at the reasons why they work, most fat burners (including the Body Refinery ones) work on a number of levels. Firstly they tend to have metabolic boosting properties, next they tend to increase energy levels with the aim of increasing activity, finally they tend to work to help to mobilise stored fat. These three things come together to form a powerful fat fighting tool used as part of an active lifestyle and a healthy diet.

So finally to look at the product itself, it is packaged well and has strong and distinctive branding. One of the most reassuring things about this product is the detailed instructions regarding use, this unfortunately is often lacking with many supplements. The instructions clearly outline pre-workout, and general weight loss usage. The standard sized pack comes in 30 day supplies, so 60 capsules.

The Body Refinery capsules can also be used as a great pre-workout supplement, just take 2 capsules approx 45 minutes before training.

Have a look at the Body Refinery Website for more information on the Fat Burners or their range of CLA and Proteins.

To help maximise results, use with Body Refinery Diet Protein + and Body Refinery CLA.

Why use a personal trainer?

Wednesday, July 2nd, 2014

Why use a personal trainer

As an active personal trainer I am often asked by prospective clients ‘why should I use a personal trainer?’ and  this is never an easy question to answer as the reasons often vary greatly from person to person.  The main over riding reason why a client starts to work with a personal trainer is that they are looking for results.

Results are a very important, many people have tried a number of different ways to achieve their fitness goal, mostly under their own steam.  In most cases people will find it hard to stick to the plan and results in failure and then de-motivation.

This is where a personal trainer can come in to motivate them, provide accountability and ensure you are doing everything right. If we look at each of these reasons in detail:-

Motivation, a experienced personal trainer will be an expert in getting the very best out of the clients that they work with.  Most of this comes down to having a true understanding of what drives a client and then applying appropriate behaviour change strategies to help them keep on track!

Accountability is a simple concept, this is where by having a personal trainer on hand to monitor your progress and ultimately you need to explain any deviations from our new behaviour patterns.  This has a massive positive impact on the likelihood of you achieving your goals!

There are a number of other key reasons why people use a personal trainer include:-

  • Lack of exercise experience
  • Need help with technique and motivation
  • Tips on nutrition and weight loss
  • Creates a schedule and discipline
  • Would rather work out with a trainer and not need a gym membership
  • Access to expert advice on nutrition and exercise

If you would like more information on personal training and how it can help you get RESULTS just give us a shout!