Add Variety To Your Exercise Programme with a Bath Personal Trainer

As a personal trainer Bath I have to agree, and it has been said many times before, variety is the spice of life. Variety is also important when it comes to exercise programmes. Continuously varying your exercise programmes are key to improving your fitness in Bath, and in helping you achieve your optimum results. Otherwise you will just plateau and any progress will come to an abrupt stop. If you are going to ask a Bath Personal Trainer, they will tell you how important variety is for your exercise programme to be effective.If you are going to do all the same things each and every day, then things will wear pretty quickly right? The same is true when it comes to personal training.

Keeping your body in good condition should be your priority to be able to live happier and longer. Sometimes, just keeping your body in good condition is not enough,and looking great is only one small part of the equation. A personal trainer can help us whatever fitness goals we have. They will guide us through the process of reaching our goals. They will be beside us, doing the same exercise routines with us to make sure that we are doing them the right way.
To reach your fitness goals, you have the option to go to the gym in an attempt to get stronger and fitter. However, if what you will do is the same exercises each day, then there is no doubt that your body will complain too. This same reasoning applies whether you go to a gym in Bath to lose weight or to build muscles.

It is important for you to remember that our bodies are not programmed for this regimented form of exercise. If you are training yourself for a specific event that requires endurance or even muscle strength, you can work your leg muscles until your face turns blue, but that will not work ultimately for your goal. Sooner then, you will reach that familiar plateau that you will not see further gains and might even experience minor muscle loss. But if you are going to work with a Personal Trainer beside you, then you will have a totally different experience. They are the experts in helping you break through the periods where your progression seems to have slowed.

A Bath Personal Trainer is a qualified person that can help you in getting the best result for your fitness goals. They will help you to get the best out of your exercise programme. They are there to help you not to get bored with your workout routine. They will mix things up so that you will have variety and fun.They will challenge you!! This way, you will be able to reach your fitness goals far quicker than if you were doing it on your own, whilst keeping you focused on your achievements.

A Personal Trainer in Bath is what you`re looking for if you need more motivation for your fitness goals. There may come a time that you may lose hope because you`re not seeing the results you desire. The Personal Trainer is someone that can help you regain your motivation and get you back on track in obtaining your fitness and ideal goals.

A great Bath Personal Trainer is a person who can give you the motivation that you need for the success of your fitness goals, whether it is for muscle development or losing weight. They can help with all aspects of your training programme that you have to undergo. They will be able to help you with everything that you need when it comes to implementing the required exercise routines for you. A trainer understands that each individual has their own unique differences, and because of this, each also has individual needs and requirements when it comes to achieving their goals. A Trainer understands this fact and creates specific exercise programmes for specific people depending on their age, gender, fitness goals, etc. That way, one can be sure that they will achieve their goals in the most effective and safe way possible.

Personal Trainers in Bath Aim BodyFitness also understand the importance of diet. They don’t only focus on exercises but on nutrition as well. Trainers will help you in rekindling your love for food while at the same time teaching us the healthier way of preparing them. Because they are certified trainers, we can be sure that they will be able to help us learn healthy eating behaviours. Another good thing about hiring a Personal Trainer is that they will encourage us to deal with the negative thoughts we have about our image. The fact that we acknowledge our need for their help means that we are not satisfied with the current status of our health or on the way we look. They can help us to increase confidence with our health and appearance.

So in summary, the benefits of having personal training in Bath are far greater than if you were to train alone, and you may be surprised how affordable one of our programmes can be.

Aim BodyFitness are ready and waiting to get you on the right path to great health and fitness. You won`t regret it once you get started!

Turn Fat Into Muscle

Craig Ballantyne is one of the world`s leading authorities on fat loss. I have been following his work for a few years now, and even incorporate similar strategies based on his workout and nutrition systems into my own programme design. Check out this article written by him on why fat will never convert to muscle like so many people mistakenly believe.....


Fitness myths are a real pain in the butt. They waste your time by leading you to use ineffective and inefficient exercise and nutrition techniques. Here's one of my myth busters from Men's Fitness magazine.

 


Myth: You can turn fat into muscle

The Truth: You have a better chance of turning straw into gold than converting fat cells to muscle-the two are completely different kinds of tissue. For one thing, fat can't be flexed, whereas muscles control all your body's movement. Nevertheless, when people see a guy who's made a successful body transformation, they tend to assume he actually swapped one for the other. At first thought, it seems to make sense-the muscle he built is exactly where the fat used to be.

In reality, though, the only way anybody ever turned flab into abs is by losing fat and building up the muscle that was lying beneath it. Your best strategy for doing that: a high-protein diet; regular, intense strength training; and cardio-especially fat- and calorie-incinerating intervals.

Here's another popular myth:
 

Myth: 1 pound of muscle burns 50 calories per day

The Truth: This is another of the biggest misconceptions and most often quoted myths in fitness articles.

Unfortunately, it is just not possible for each pound of new muscle to burn 50 extra calories per day. Just think about this number in the big picture. If I put on 10 pounds of muscle, it is wishful thinking to believe that my metabolic rate will go up 500 calories. That would be a huge jump, and would make it difficult to keep the new muscle on my body if my metabolism jumped up that much.

I'm the first person to recommend strength training to people, but we can't use this myth any more as justification. But not to worry, there are plenty of other reasons to strength train when your goal is a better body (increased bone mineral density, increased real-life strength, and improved bodysculpting are just three reasons to use strength training).


Come and check us out by clicking here to see if we can help you reach your health and fitness goals and aspirations :-) 



Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fat burning, muscle building workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. His new bodyweight, muscle building, and fat loss workouts each month help you get more results in less time.

Improve Your Fitness in Bath with Aim BodyFitness

Justin, one of my dedicated clients has been kind enough to do a quick video on why he still chooses to train with personal trainers in Bath - Aim BodyFitness.

A keen cricketer and runner, he thought he was pretty fit when he started training to improve his sporting performance. However it came as a bit of a shock when he realised basic strength exercises were shown to be a small problem. Ten press ups for example proved to be considerably challenging...(hope you don`t mind me saying that Justin?) :-)

But one year on he can blast out 100+ narrow hands position press ups without stopping. His strength and fitness has gone through the roof and he should be commended for his committment and attitude during the past 12 months. The results so far speak for themselves.

It just goes to show what can be possible if you are dedicated enough. Here`s what he has to say....

 

Personal Trainer Bath

When you get ready to begin a serious exercise and fitness programme, you can do it alone or you can use a Bath personal trainer to help you achieve your goals.
Even those people who are very familiar with many of the latest exercise routines and have been going to the gym for years can benefit from the services of qualified fitness coaches.
These professionals have many tips and ideas that they can show you. Not only do they want their clients to succeed, these fitness gurus are committed to helping you achieve better fitness for your own health. With enthusiastic instructors and Bath personal training techniques, you will be able to ramp up your health and fitness programme to a totally new level.

This will cause your results to far exceed your expectations.

Working with your own personal trainer Bath is one of the best ways to get your own personal improvement plan into high gear. One of the best benefits of working with a good fitness coach is the fact that you can get expert advice from someone who is a qualified health professional. They can help you look at what your overall intentions are and then map out a realistic plan of how to get your goals accomplished.

They will outline the programme in simple to understand steps and allow a reasonable time frame for results. Many individuals who are working alone start out with fitness plans and programmes that are not going to work. Unfortunately, they may not realize this until after weeks or months of lots of effort and little rewards. When you have your own professional trainer, you will have someone with you from day one to keep you on track and motivated. There are so many different exercise and fitness routines available that it is hard for most people to determine which one will work best for them.

A number of people will just select exercise routines through trial and error. They will hope that something will eventually offer them some measure of success. A personal trainer in Bath can help you select the best programme for your age, fitness level, and overall goals. These trainers have the experience to tell you how all of the programmes work and what results you can expect. They can then help you select the programmes that will help you succeed.

 
Another benefit of having a good personal trainer helping you with your routines is being able to count on their expert knowledge and guidance.
If you are doing something incorrectly, they will help you correct the mistakes quickly. Trainers can also create unique and personalized routines for any of their clients. Still another great benefit of having a personal trainer is having someone who is trained and qualified to actually judge fitness abilities and skill levels. Too many people will assume that they can handle any diet or exercise routine.

They jump right into a plan and do not bother to take the proper time to really see if their body can tolerate these activities. This can cause muscle tears and strains and end up breaking down muscle tissue instead of building it up. A personal fitness trainer will be able to observe you and test you to discover what your level of ability really is.

They can then instruct you how to best begin your exercise programme. This will help you prevent exercise related injuries. Having a Bath personal trainer adds enjoyment and excitement to your exercise routine and this is an outstanding benefit. Too many times people give up a programme because of lack of motivation. They may even stop with a fitness programme or because it gives them no satisfaction.

Bath personal training fitness coaches will provide you with your own personal support back up to keep your excitement, satisfaction, and motivation at the very highest levels.

Is Your Fitness Trainer in Bath like Micheal Phelps` Trainer?

Michael Phelps is considered by many to be one of the world`s greatest athletes and best swimmer ever.

So what is his secret?

Surely, Phelps is naturally gifted with a physique that was made for the water, but there is more to his success than a long torso, incredible wingspan, and hypermobile ankles.  Michael Phelps trains harder and longer than the average person could ever conceive.

In the video below, you will hear Phelps and his coach (Bob Bowman) talk about the hard work and dedication that has led to their success.  Michael Phelps doesn’t just show up and do what everyone else is doing in the pool.  Bowman has always pushed him to places that he would have never found on his own.  He literally trained day after day without any breaks for several consecutive years.

How bad did Michael Phelps want to succeed?  Pretty damn bad!

Goal Setting for Fat Loss

So many people battle with ways to lose fat, but this doesn't have to be difficult. The single most important part of the process is setting goals. Setting short-term and long-term goals may increase your odds of success. Not only will setting goals keep you on the right track, but it also provides an end point to your programme.

A goal is defined as a "written, specific, personally meaningful, and challenging statement of intent, which has a measurable outcome and a completion date". Your goals must give a distinct target or end-point to work towards that must also be easy to measure and specific. Without these you'll never know if you have achieved the goal. You can't just say lose weight or gain energy.

Make the target very clear and specific. Sit down for 15 minutes and work through 3 short-term and three long-term goals' minimum, but don't be afraid to do more. You must also be honest and realistic with a self-evaluation of your strengths and weaknesses so that you can set appropriate and challenging goals.

Also, you must be honest with your process as you move towards a goal. If the goal is too hard or too easy, you can adjust it. If it is easily accomplished, reset for a higher standard. It is okay to adjust the goal based on your feedback and learning. By having a deadline or time-line for your goal, you are able to examine your progress and re-visit the feasibility of the goal.

COMMIT your goals to paper

REVIEW YOUR GOALS on a regular basis, Make your list of goals accessible, so that you can review it regularly. Frequent reminders will help keep you on track.

BE SPECIFIC set the goal to exactly what you want to achieve.

BE REALISTIC begin by setting small, attainable goals in order that they will propel you into future success. For example, set a simple goal that you will avoid excess food at a party this weekend. Set another goal as simple as having a great workout tomorrow.

FOCUS ON THE SHORT-TERM GOALS as short-term changes in behaviour will help you reach long-term goals. Set small goals to get the ball rolling, and success will breed success.

AS YOU ACHIEVE YOUR GOAL return to your list and update the entire set of goals.
At this time, I want you to pledge your full commitment to the programme. To be successful, you must dedicate yourself to the following goals:

List 3 short-term goals:
1. __________________
2. __________________
3. __________________

List 3 long-term goals:
1. __________________
2. __________________
3. __________________

Also plan your training workouts so that you get it done in less than 45 minutes. Your body's metabolism will be so revved up that you will still be burning tons of fat and calories all day long. Once you understand that everything you do each day takes you either closer to or farther from your goals, then and only then will you be on the fast track to success.

Good Luck!

Reduce Cardio For Better Fat Loss | PERSONAL TRAINER IN BATH

Did you know that less cardio may give you better results from your workouts? As a personal trainer in Bath, I`ve observed that for years we’ve become so accustomed to the mantra of cardio for health and weight loss, that many people have forgotten that there are other, better ways of working out.

The recommendations from doctors and health experts are that we should aim for an hour of moderate intensity exercise each day – this includes activities such as brisk walking, dancing, or gardening. For children it might also include sports and clubs that involve exercise.

However, there is an alternative prescription. Vigorous exercise – that is, exercise performed at higher intensities – has a greater effect on the body, and thus requires less time each day to have the same effect. So, for example, twenty minutes a day of interval exercises may provide the same level of benefits as much longer workouts done at a more moderate intensity.

The Journal of Physiology reports the findings of a new study that found that twenty minute high-intensity interval training provided the same benefits as longer, endurance style exercise sessions.
In the study, men performed interval training on a stationary bike for twenty minutes – the sessions involved alternating pedalling at the highest intensity they could for a minute, then pedalling more slowly to rest for a minute, throughout the 20-minute session.

The researchers reported that the participants received the same benefits as they would have had they exercised at a lower intensity for an hour or more, suggesting that this type of interval training offers an alternative to endurance training as a way to improve metabolic health and reduce the risk of chronic diseases.

This supports other research that has demonstrated that high intensity training is not only a highly effective way to improve your cardiovascular fitness, it is also the best way to boost your body’s fat-burning capabilities.

High intensity training (HIT) is so effective because of the effects it has on your metabolism. Not only do you burn calories during the workout, you also give your metabolism (the rate at which you burn calories) a kick start, meaning that your body begins to burn more calories 24-hours a day, seven days a week.

The most effective forms of HIT are interval training, and high intensity weight training. Both of these boost your metabolic rate, encourage fat burning, and stimulate the body’s production of growth hormone. Personal trainers in Bath, Aim BodyFitness incorporate this kind of training into all their fat loss programmes for optimum results and enhanced exercise performance.

Diet Tips in 2012 | BATH PERSONAL TRAINER

Want to change how you eat? "You've got to do it one piece of food at a time" says Personal Trainer in Bath Steve Joynson.

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and weight through small dietary transformations? Keep reading.

Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavour - not extra calories.

Chips. Like most every other fried food, Chips are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavour, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.

Having trouble trading out all your favourite foods for healthier alternatives? Go for one at a time! It takes lots of little steps to make big progress with your health.

Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.

Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.

Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavour and savour of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavour!

Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.

Crisps. One of the most commonly criticized snack foods, crisps beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of crisps.

Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.

White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.

All about Shin Splints | PERSONAL TRAINER IN BATH

A Pain in the Leg!

After last night's football game, your son complained that his shins hurt, so you iced his legs before he went to bed. His legs felt fine after a good night's sleep and you sent him off to school this morning with a kiss and soccer practice clothes in his backpack. Now he's calling and saying that his legs hurt again. Could it be something more than simple pain?

Shin splints are a common injury among athletes - especially runners, sprinters, figure skaters, and gymnasts. The term "shin splints" refers to pain felt in the shinbone or tibia (the large bone in the front of your lower leg) after an athlete has run or "pounded the ground" for a period of time. This force of impact can sometimes cause the muscles around the tibia to tighten, pull, or become inflamed, which leads to pain. Shin splints often respond well to home treatment, but if the pain continues, it's a good idea to have a medical professional check it out just to be sure it's not a stress fracture in your shinbone or another serious condition.

Symptoms of Shin Splints

The most common symptoms of shin splints include:

•                Tenderness, soreness, or pain along the inner part of your leg

•                Mild swelling

•                Pain that worsens when you run or participate in other weight-bearing exercise

•                Discomfort in your lower leg that lingers even after you've stopped exercising

These symptoms are most likely to occur after you've been running downhill, on a slanted or tilted surface, or engaging in sports like basketball or tennis that require frequent starts and stops. You may also experience shin splints if you're running in worn out footwear, which offer less support for your feet.

Treating Shin Splints at Home

The good news about shin splints is that you can treat the condition at home in most cases. If you or a loved one is experiencing shin splints, try these remedies to relieve your pain.

•                Rest. Most of the time, your legs just need time to recover after high-impact activities like running. However, don't give up totally on exercise while you're resting your legs. Try lower-impact sports like swimming or bicycling.

•                Ice. Icing your legs can help relieve pain caused by shin splints. Just apply an icepack wrapped in a towel (to protect your skin) for about 20 minutes up to four times a day.

•                Reduce swelling. If your legs swell when you get shin splints, try elevating your legs above the level of your heart (especially at night).

•                Take non-prescription pain relievers. Several pain relievers, including ibuprofen, naproxen, and aspirin can help to relieve pain and inflammation.

•                Wear the right shoes. If you think your shoes are causing shin splints, try buying a new pair of athletic shoes. If your foot shape is hard to shop for, ask your physician for tips on what kind of shoe to purchase.

•                Consider arch supports. Arch supports can drastically reduce your risk of shin splints. You can buy off-the-shelf arch supports that can immediately be fitted into your shoe or you can get custom-made arch supports.

Remember, it's important to avoid overdoing it when you get shin splints. Take a break from your exercise and recover before gradually working back to your previous athletic level.

3 Tips to Prevent Shin Splints

Rather run past shin splints? Here are a few tips to stop the pain in your shins before it ever starts.

Tip #1: Keep up with your shoes. Your footwear is a very important part of preventing shin splints - especially if you're a runner. Replace your shoes as soon as they begin to get old, usually about every 350 to 500 miles of wear.

Tip #2: Lessen the impact. Instead of running or exclusively participating in high-impact activities, try cross-training with exercises that are easier on the legs, such as swimming or walking.

Tip #3: Add strength training to your routine. Strengthening your shins is key. Try slowly rising up on your toes while you're standing and then slowly lowering your heels to the floor. Repeat 10 times. If this exercise gets easy, try holding weights in your hands as you perform the exercise.

Artificial Sweeteners | the low down by BATH PERSONAL TRAINER

What's the difference and what's it matter to you?

You know that getting too much sugar isn't good for you. So when you find yourself in a situation that demands a sugary treat, you often go for the artificial stuff, expecting it to be healthier for you. But are artificial sweeteners all they're cracked up to be, or would you be better off with the natural choice?

Read on to learn what you can expect to get out of natural sugar compared to the manmade alternatives.

Artificial Packs More Punch

You may think you can use as much artificial sweetener as you want, but be careful. As sugar substitutes are much sweeter than sugar, adding the same amount of artificial sweetener as you would natural sugar can ruin the flavour of your drink or favorite dessert.

Real Is Fatter

Compared to artificial sweeteners, real sugar has more calories, making it easier to gain weight when consuming real sugar. But that doesn't mean artificial sugars are fat-free. In fact, many people who primarily consume artificial sweeteners wind up gaining more weight than their real-sugar-eating counterparts. Why? Because they think since artificial sweetener has fewer calories, they can eat more. This leads to the consumption of more cookies, cakes, and other foods filled with useless calories.

They're Not Carcinogenic

When sugar alternatives first hit the market, there was a big scare that artificial sweeteners were linked to cancer. However, after a number of careful studies, researchers disproved this idea, as they found no definitive link between cancer risk and use of artificial sweeteners.

 All Are Considered Safe

In order to be on your grocer's shelf, natural and artificial sweeteners must meet approval by the appropriate regulating body. In America, this is the U.S. Food and Drug Administration, and the FDA has approved five artificial sweeteners: saccharin, sucralose, aspartame, D-tagatose, and acesulfame potassium.

 Fake May Improve Your Health

While the jury is still out, early testing has found that use of aspartame may actually give your health the upper hand. In a study at Oklahoma Medical Research Foundation, researchers found aspartame to be useful in providing pain relief to individuals suffering from sickle cell anemia, osteoarthritis, and multiple sclerosis. Only time will tell if these initial findings will hold up and artificial sweeteners will one day be used as a medical therapy.

You May Have Symptoms

Though artificial sweeteners haven't been found to bring about cancer or other dangerous and deadly diseases, they can have mild side effects on certain people. Some of the most common include an upset stomach and headaches. In the event you find yourself experiencing either of these symptoms, lay off the artificial to find out if that's the cause of your problems.

Moderation Is Key

For most people, eating natural sugar or using artificial sweeteners isn't going to cause big weight fluctuations or health problems. However, eating too much of any kind of sweetener whether it is natural or man-made is where trouble comes in. It is especially dangerous to consume excessive sugar if you are living with diabetes. Stay safe with your sweets by avoiding too much of a good thing!

Pack in the Smokes - A Guide by PERSONAL TRAINER IN BATH

Here's how.

It started with a single cigarette 10, 20, 30 years ago. What began as an innocent gesture, a way to fit in, has turned into decades of addiction. Now you've tried every quit trick in the book without any success. But don't give up. You're about to make a change that will give your lungs a breath of fresh air and your life a boost of energy you never knew was possible. That's right - you're going to quit.

Why Now?

Ask anyone who quit smoking how they made the change, and you'll hear the same thing: "I was ready." If you're finally willing and ready to kick the habit, you will be able to do it, even though it seems impossible. However, if you're still unsure about quitting or are only going to try because a family member or friend keeps prodding you to give up cigarettes, you should probably know that you're going to fail. Yes, it is vitally important to have the support of loved ones when attempting to stop, but if your heart isn't in it, your attempt will not be successful.

So before you decide to quit smoking, ask yourself whether you actually want to quit or you're just going to give it another shot. There will be hard times of temptation and a seeming incapacity to avoid the next drag, so you have to be mentally prepared for the challenges. Once you're sure you want to quit, keep reading to find out how to make it happen.

How Now?

As mentioned before, having a good support system while you are quitting is essential. Once you've got that in place, it's time to get down to work. The first step is easy. You have to determine how you want to quit. The second step isn't so easy. You have to follow through with your chosen path. Here are a few ways available to help you quit smoking.

Cold Turkey - Loved by those who find success and hated by those who don't, quitting cold turkey requires a smoker to put down a cigarette one day and never pick another one up again. Many who quit cold turkey pick up another habit to feed their need for putting things in their mouths. (Example: eating Tootsie Rolls, carrots, or other long, thin foods.)

The Patch - After a strong introduction to the general public and decent results, nicotine patches have proven their value to those truly dedicated to stopping their cigarette habit. However, as the patch gives a dose of nicotine to the patch wearer, it actually feeds the nicotine craving, causing some to become addicted to the patch as a result.

Alternative Therapies - For smokers looking for a novel way to move beyond smoking, there are now a number of alternative therapies available. From acupuncture and aromatherapy to meditation and even hypnosis, there is a therapy available to meet every smoker's specific needs and wants.

Medication - Thanks to ongoing research, physicians can offer multiple medications to help you stop smoking. Regardless of which medication is chosen, the best results are found when the medication taker remains in close contact and counsel with health professionals who understand what it takes to stop smoking for good.

So Much Better

When you make the choice to stop smoking, your body begins to recover almost immediately. In a few years, it's almost as if you never smoked at all. Here is a quick rundown of how kicking the habit will benefit your body.

20 minutes later, your heart rate drops.


12 hours later, your body's carbon monoxide levels become normal.


2 weeks to 3 months later, your risk of a heart attack drops and your lungs begin working better.


1 to 9 months later, your lungs begin functioning better, your risk of lung infection decreases, and you don't cough or suffer from shortness of breath as often.


1 year later, your risk of suffering heart disease drops to 50 percent of a smoker's.


5 years later, you have the same likelihood of suffering a stroke as someone who never smoked.


10 years later, your risk for a variety of cancers decreases, and your risk of dying from lung cancer is 50 percent the risk of a smoker.

Beat Cholesterol | Top Tips form BATH PERSONAL TRAINER

How you can put high cholesterol to sleep by hitting the gym.

Cholesterol is produced naturally by the body and gets fed to your body through all sorts of food. While a certain level of cholesterol is necessary to keep your body functioning properly, too much can be dangerous, and if it leads to a heart attack, excessive cholesterol can be deadly.

Want to know about one of the best ways to fend off high cholesterol? You'll need to put on your exercise outfit and head directly to the gym. Keep reading to learn why your lower cholesterol levels may depend on exercise and what you'll need to do in the gym to keep your levels low.

Lower, Higher

Through the exercise process, your body does two amazing things. It reduces the amount of low-density lipoprotein (LDL) cholesterol in your body and increases the high-density lipoprotein (HDL) cholesterol in your body. Why does this matter, and why do you want more of any kind of cholesterol?

Getting rid of LDL is obviously a good thing, especially if you consider all cholesterol to be bad cholesterol. But in the eyes of your physician, LDL truly is bad cholesterol, since it is responsible for the artery-clogging affects cholesterol is known for. HDL, on the other hand, is actually beneficial to your body. Though researchers are unsure exactly what makes HDL so helpful, it is thought that this kind of cholesterol pushes excess cholesterol out of the arteries, into the liver, and out of the body. Regardless of what makes HDL work, it has been proven to reduce your likelihood of heart attack.

But It Takes Lots

While exercise increases your HDL while lowering your LDL and helping you get better control over your overall cholesterol, it takes a good bit of exercise to really kill off cholesterol in the gym. So if you're accustomed to stopping by the gym when the mood hits you or when your schedule allows, you're going to have to change.

Instead of maintaining a rather lax exercise schedule, you're going to need to spend some time in the gym four or five days a week. Any kind of exercise is good, but spreading your exercise wings is best for fighting cholesterol. Therefore, spend time stretching out, getting plenty of aerobic exercise, and don't forget strength training. By going to the gym and working out most days of the week, your body will begin to get rid of unwanted cholesterol and create more of the good, heart-friendly cholesterol.

Better With Food

By itself, exercise will definitely have a positive impact on your cholesterol levels. But as great as exercise may be on improving your cholesterol levels, exercise alone will never be enough. For maximum cholesterol-killing ability, you're going to have to change how you eat.

An easy first step is to look at the labels on the foods you're eating. If there is a lot of cholesterol, toss it and grab something else. Prefer to not pay attention to food labels? There's an even better solution. Up your consumption of fresh fruits and vegetables and start making your own food instead of buying prepackaged goods that are more likely to be loaded with fat and cholesterol. You'll not only help your cholesterol levels, but you'll be better able to maintain your weight and will enjoy a sudden boost in energy that prepackaged foods simply can't offer.

Get Fit in Bath with Short And Sharp Fitness Workouts

The fastest way to keep your exercise routine regular.

If you've spent some time away from the gym, you may feel like taking on the world at your return. Sure, a three-hour marathon workout may make you feel like you conquered the world, but it takes regular exercise to get your body in good shape, so bite off a little at a time.
 Need a little more convincing? Read on to get a few reasons why a short routine may be the best way to get and stay strong.

It's Easier to Maintain

The thought of a prolonged workout may be intriguing at first, but getting to the gym the third and fourth time for an equally long workout won't be easy. Nothing is as easy the second or third time - especially if it involves draining yourself of all energy with hours of nonstop exercise. Do yourself a favour by going for the short, the sweet, the manageable.

 It Fits in Your Schedule

Along with a short routine being easier to maintain, it also fits into your schedule with greater ease. This means that while you may think you've not got time in your busy day to squeeze in a trip to the gym, you actually do. On those days when it seems impossible to hit the gym, it's much easier to make it happen if your routine only requires 20 or 30 minutes, compared to some of the more time-intensive workouts.

It Gives You Variety

Short routines may seem stifling on your creativity. But if done right, they can provide a great amount of variety in your routine. Shoot for four exercises during each session and choose different ones every day. Go for two arm and two leg exercises one day, one arm, two legs, and an abdominal exercise the next. Keep things switched up by tossing in an all-aerobic day or a full body workout in the pool.

It Helps You Focus

One of the big problems of staying in the gym for too long is the ease with which you can lose your focus. You may have shown up with grand plans, but two hours into it, you realize you've been standing around shooting the bull more than you've been working out. By sticking to a short routine, you know exactly where you're going from your first step into the weight room to the final lap in the pool, ensuring your body gets a workout throughout your time at the gym.

It Gives You a Partner

Finding yourself in the midst of a marathon weight-lifting session gets old fast for you and your workout partner. To make sure your spotter will always be there by your side to offer encouragement and join you on the road to better health, use a shorter routine. It'll help you both stay on track.

Optimum Body Performace | PERSONAL TRAINER WARMINSTER

How you can improve your body's performance in four steps.

It seems everybody who knows how to exercise has a tip or two on how to get your body to operate at its maximum potential. Which ones should you use? The ones that work for you. Believe it or not, most tried-and-true ways to get more from your body work. At least they work for a certain group of people.

Trying these different techniques will help you determine what it takes to help your body get to the next level of fitness and provide you with a better, stronger self.

Strengthen Your Core:

Just the name of your core should be enough to convince you of your need to keep it strong and healthy. When your core is weak, the rest of your body is at a distinct disadvantage. Add some muscle to your core with sit-ups, double crunches, crunches while resting on an exercise ball, and other core-strengthening and core-stabilizing exercises. The end result will be more than a good-looking set of abdominal muscles. It will be a set of good-looking abdominal muscles that supports you properly and efficiently in all endeavors you undertake - whether walking briskly through the airport with two carry-on bags tossed across your shoulder or going for a gold medal in Greco-Roman wrestling.

Get Vitamin D:

You've known for a long time that vitamin D is important for strong bones, and strong bones are important if you want your body to do its job as well as possible. Did you know that vitamin D is also important for another reason? Recent research shows that vitamin D may play a great role in whether an athlete is able to take his or her performance to the next level. Runners who underwent rigorous training reduced their sprint times by 7.4 percent with the aid of vitamin D, while their counterparts who did not receive vitamin D increased their times by a meager 1.7 percent. So if you want to get the most from your body, take a vitamin D supplement or get out in the sun.

Kick Back:

Taking some time off to relax seems counterproductive when you want your body to be stronger and more efficient. But if you don't take time to relax and get proper amounts of sleep, your body won't be there for you when you need it most. Instead, it will be ready for naptime. In addition to getting plenty of sleep, you should also relax your body during the day. By forcing yourself to let your limbs hang loose and your fingers drop carelessly, you stretch out your entire body and reduce your stress levels immediately. Take this time to breathe, and breathe deeply. Deep, focused breathing is a great way to reinvigorate your muscles with oxygen-rich blood, and it's easy to do. So relax a little now and your body will be ready to help later.

Drink It Down:

Water is one of your body's main building blocks, making up nearly three-fourths of your body mass. Are you getting enough of it? If not, you're putting your body at a disadvantage that is difficult to overcome with energy bars and electrolyte-filled drinks. When in doubt, drink water. It will give your body what it needs to stay strong and healthy, keep you from growing weak and faint, and will help you feel fuller faster, all benefits that help your body operate at its peak all the time.

Exercising in the Winter | SOMERSET PERSONAL TRAINER

Should you get moving when the weather outside is frightening?

When the weather outside starts to get cold and foreboding, you may be tempted to stay inside by the fire with a warm cup of tea and some comfort food in your lap. However, you should know that heading out the door for some cold-weather workouts will reap great rewards if you take care to stay warm and safe.

Read on to learn how to pump up when the wind is biting and your nose is bright red.

Dress Right.

Running and playing in the cold requires you to be very thoughtful about your wardrobe. Obviously, you can't take off in a t-shirt and shorts. Instead, you'll want to wear layers of clothing. As you begin to sweat, remove a layer to keep your sweat from causing you to get cold later. Then put your outermost layers back on when you begin to grow cold. For best warmth, the layer against your body should be polypropylene or another synthetic material, followed by fleece and then something waterproof and breathable on top.

In addition to staying warm, you should remember to stay safe. As it is often darker during the cold months, take precaution to remain visible to oncoming traffic. Wearing clothing with reflective surfaces will help others see you, even from a distance. You should also make sure your shoes have good enough traction to keep you on your feet as you run across various surfaces. And if you're participating in skiing, snowboarding, or other winter sports, wear appropriate safety gear to avoid hurting your head, knees, and other body parts.

Work the Wind.

Blowing, freezing wind is one of the hardest parts to overcome if you're trying to force yourself to work out in the cold. Keep the wind beneath your wings by facing the blowing breeze during the beginning of your run or bicycle ride. This way, you'll be running with the wind on your way back home, making the return trip much more pleasant and making you more likely to want to do it again the next day.

Think Hot.

While you'll need to plan your wardrobe and your wind sprints with the weather in mind, you'll need to change your mindset to a warmer climate to ensure your overall good health during a winter workout. Wearing sunscreen in the cold may seem senseless, but the sun still has the power to burn your exposed skin during the winter. Actually, you may be at increased risk for sunburn if you're working out at a high altitude or in an area with a lot of snow. So be sure to lather up before you head out for your cold routine.

You'll also need to think hot weather with regards to your hydration. Becoming dehydrated may seem to be a concern only valid during the hot summer months, but you need plenty of liquids in your system year round to keep your system well watered. To avoid dehydration, drink plenty of water before, during, and after your workout - even if you don't feel thirsty yet. Because once you feel thirsty, your body is already dehydrated.

Get Back In

For the most part, you can exercise in the cold and reap only benefits from your routine. Sometimes, however, exercising in the cold isn't a good idea. If you exercise outside when you shouldn't, the results can be bone-chillingly bad. When should you get back inside? The following are signs that you need to get inside and stay there:

• The temperature is below 0 degrees Fahrenheit (or –17.8 degrees Celsius). At these temperatures, you're at risk for lowering your body temperature, which can have horrid results.
• You experience frostbite or hypothermia. The initial signs of frostbite include numbness, loss of feeling, paleness, or stinging in the fingers, face, and toes. Hypothermia is recognized by unstoppable shivering, fatigue, loss of coordination, and slurred speech. If these symptoms are present, seek emergency medical attention immediately.

Want Some Whey? Build Muscle in Bath

Before you jump on the bandwagon, bulk up on your whey protein knowledge.

Considered one of the best protein supplements on the market, whey protein is accredited with building muscle, burning fat, providing antioxidants, and giving your immune system a boost. But does it do all this and more?

Maybe. Keep reading to find out what whey protein can do for you and what you can do to avoid any potential side effects that it may bring about.

Milky Substance

A protein found in milk, whey protein is exceptionally digestible. Because of this, most of the whey protein you ingest is used by your body. This is particularly useful if you're attempting to build muscle mass. Protein is required to build muscle, so the more of it you have in your body, the more opportunity you have to add some muscle weight to your frame.

And in case you're wondering, whey protein is indeed found in the milk you get in the cold aisles at your grocery store. Unfortunately, the protein is found in such a small amount in milk that it would be very difficult to consume enough whey protein through drinking milk alone to get the muscle boost you seek.

Cheese has even less whey protein, as it is removed during the cheese-making process. So if you really want to get some whey protein into your diet, you'll need a trip to your local fitness store to pick up some whey protein in powder form.

Drink It Down

In studies, whey protein improved strength, muscle mass, and lean body mass when combined with strength training. If you're considering using whey protein to bulk up, you'll need to make sure you do it right. The tough part is figuring out what exactly that means. Because while whey protein clearly helps build muscle, it is unknown exactly how much of the muscle-building stuff you should use on a daily basis.

During studies on whey protein, athletes consumed as much as 1.5 grams of whey protein per kilogram (or 2.2 pounds) of their weight. So if you weigh 75 kilograms (165 pounds) and are active on a daily basis, you may be able to handle as much as 112.5 grams of whey protein each day. But be warned. If you're not active enough to make use of all the whey protein, it will do what all the other extra calories do that enter your body: turn into fat.

Dangers

While most people can take whey protein without any adverse side effects, it is possible that you could suffer some complications from whey protein. Initial symptoms that your body and whey protein don't agree with one another include frequent thirst, cramps, nausea, excessive bowel movements, headaches, and bloating. As soon as you experience these symptoms, it's best to stop using whey protein.

Additionally, if you are allergic to milk, whey protein is completely off limits.

Because it is derived from milk, whey protein can cause the same allergic issues as drinking a glass of milk. And while whey protein is helpful for healthy people who are attempting to beef up, it can interact with medications, such as antibiotics and drugs that are used to treat Parkinson's disease or osteoporosis. Therefore, speaking with your physician before starting whey protein if you are taking other medications or have other health issues ensures you won't suffer any undesired complications.

Lactose Intolerant? No Problem.

While you can't use whey protein if you're allergic to milk, lactose intolerance won't keep you from enjoying the benefits of whey protein. So grab some whey protein powder and work your way to a bigger, better body.