Baby steps to a better diet in Bath

Big diet adjustments have you overwhelmed? Then start with baby steps.

Whether you need to change your diet in order to shed pounds or improve the health of your heart, it can be hard to know where to start. If you've set a weight loss or health goal for yourself, the best way to achieve and maintain that goal isn't to completely overhaul how you live your life overnight. You're more likely to maintain good habits if you start out slow and steady.

So what baby steps can you take to make a healthy diet a life habit instead of a mere goal?

Sip on This

It may sound simple, but drinking more water is a great goal to get your healthy lifestyle started - especially if you love soda. Did you know that if you drink two glasses of soda every day for a year, you will gain 24 pounds? Sound crazy?

Consider this: The sugar found in sodas, caffeine products, and juices taste great, but these drinks may actually make you thirstier instead of quenching your thirst like water does. That's why you wind up downing glass after glass of soda when you go out to eat.

Try replacing at least one soda a day with a cup of ice water. You'll cut out excess sugar and calories, and the cold water will help you burn calories by forcing your body to warm up the water. If you simply can't cut soda completely out of your diet, drink diet soda instead of regular.

At the same time you're cutting soda out, you should also switch to skimmed milk.

Even drinking one-percent milk adds hundreds or thousands of grams of fat to your body each year. Skimmed milk may taste a little different, but it still has the same amount of vitamins and minerals and less fat. If you're currently drinking whole milk, switch to two percent. Give it a few weeks, and then jump to one percent for a couple weeks, and finally work your way to skim.

Go Color

When you think of colorful foods, don't think about red velvet cake or green icing. Think about fruits and vegetables. Having a colorful plate at each meal is a healthy thing to work toward, so take small steps to add them into your meals and snacks. If you find yourself reaching for chips or cookies at snack time, try an apple or baby carrots instead. And don't worry about becoming a vegetarian. Including at least one fruit or vegetable at each meal will help you take great strides toward a healthier diet.

Stay Balanced

Breakfast is often overlooked and forgotten. After all, many people are too busy in the morning to sit down to eat or perhaps they just aren't hungry first thing in the morning. However, eating even a small breakfast can make a big difference in your health. Skip breakfast, and you can expect to be extra hungry when lunch rolls around, causing you to overeat and add extra, unneeded calories to your physique. Don't think you can become a breakfast eater? Go with a small piece of toast, a hard-boiled egg, or a spoonful of peanut butter to get started.

Also, be sure to include healthy snacks as part of your day, and don't let more than a few hours go by without food. Otherwise you will suffer the same fate as if you didn't eat breakfast. You'll become overly hungry and eat more than necessary at the next meal.

Other small changes to make in your meals include using olive oil instead of butter, switching to whole grain breads and pastas, and checking nutrition labels to reduce sodium and sugar in your diet. But don't sweat making all these changes at once. Remember - baby steps!

The Common Cold - Tips for staying fit and healthy in Bath!

With cold season around the corner, keep these home remedies on hand to battle your symptoms.

Feeling miserable because of a cold? While bed is calling your name and you know you should listen, duty is calling too loudly to ignore. What can you do to feel better faster? Good question with bad news. Because there is no cure for the common cold. As a virus, it has to run its course, which usually takes one to two weeks.

Thankfully, you don't have to suffer the whole time you have a cold. Numerous home remedies are available for colds and many have been around for centuries. Here are a few ways to help alleviate your discomfort.

Drink, Drink, Drink

It is important to hydrate with plenty of water or other liquids. While you can't flush a virus out of your system, fluids help break up congestion and keep your throat moist. Water, ginger ale, fruit drinks, and sports drinks are helpful, but avoid caffeinated drinks such as soda and coffee, as these can actually cause dehydration.

Especially beneficial for relieving nasal congestion and a sore throat are hot liquids such as clear broth, warm lemon water, and herbal tea with a teaspoon of honey. If congestion is preventing you from sleeping, a good old-fashioned hot toddy may help. Just make some hot tea and add in a small shot (one ounce) of bourbon or whiskey.

Increase the Humidity

Winter is the cold season partly because cold viruses spread rapidly in dry conditions. Also, when the air is dry, so are your mucous membranes. This results in a stuffy nose and a sore, scratchy throat. A helpful remedy is breathing in warm, moist air through your nose. You can do this either with a humidifier or a pot of boiling water on the stove. If you use a humidifier, keep the filters clean and change the water daily. If you breathe steam from boiling water, be careful not to burn yourself.

Taking a hot, steamy shower in a closed bathroom is another way to relieve congestion, moisturize your throat, and relax. Even sitting in the bathroom while the shower is running will help.

Salt Water

What can you do with the salt found on your kitchen table? First of all, you can dissolve one-half to one-quarter teaspoon of salt in eight ounces of warm water. Gargle this mixture four times a day to relieve your scratchy, sore throat. To make it work even better, add a little honey to the mixture.

Secondly, salt water can be used to irrigate your nose. While this may sound unpleasant, many people rely on it to relieve nasal congestion. The salt water helps to break up the mucous and remove the virus from your nose. Mix one-quarter teaspoon of salt and one-quarter teaspoon of baking soda with eight ounces of warm, clean water. Lean your head over a sink, hold one nostril closed, and use a bulb syringe filled with the salt water to gently squirt the mixture into your other nostril. Let the liquid drain out. Repeat this several times, and then switch to the other side.

Nose Care

Nasal congestion can make you feel miserable. And while you may have more important things to do than blow your nose, it is important to regularly blow your nose instead of sniffing the mucous back into your nose. When you blow, blow gently out of one nostril, while pressing the other side closed. This prevents the germy mucous from getting into your ear passages, which can result in an earache.

If your nose is rubbed raw from frequent blowing, use a salve containing menthol, camphor, or eucalyptus to relieve the pain. These ingredients all have numbing properties and help open your breathing passages. You can also alleviate your pain by applying a hot pack to your sinuses. Use reusable hot packs bought at the store or a damp washcloth heated in the microwave for about 30 seconds. Before placing on your face, test the temperature of the hot pack or washcloth.

Sprains - How to prevent them

Sprains come in all shapes and sizes - none of which is too fun. Here's how to avoid sprain pain.

You're in the middle of a football match, rowing a boat across the river, or working under the hood of your car. Suddenly, a pain springs up that you can't ignore. It's a sprain.

A sprain is a common injury that occurs when you overstretch or tear a ligament somewhere in your body. Elastic bands of tissue, ligaments' job is to connect bones where they meet together in joints such as ankles, knees, wrists, and thumbs. A sprain is common in sports, but it can occur any time you fall or twist in the wrong direction.

What can you do to avoid getting a sprain, and what is the treatment for sprains if you do get one?

Contributing Factors

There are many causes of sprains, and they depend on the ligament sprained.

You are more likely to sprain your ankle if you walk or run on an uneven surface or if you fall on the side of your foot. Spraining your knee occurs during activities during which you pivot or twist your legs. Your wrist is at risk for sprains if you land on your hand during a fall. And believe it or not - you can sprain your thumb. This is most likely to occur during sports such as skiing or those that use a racquet such as tennis. While anyone can suffer a sprain, your muscles are weaker and are more likely to get injured if you're not in good shape.

Fatigue is also a contributing factor in getting a sprain, so calling it quits when you've run out of energy can protect against sprains. Additionally, if you exercise without a sufficient warm up, your muscles and joints will be tight and more prone to tears and stretches.

Prevention

To best avoid sprains, it is important to be in good physical shape. Keep your muscles strong by eating a healthy diet, maintaining a healthy weight, and exercising every day. Before you hit the gym hard and heavy, spend a few minutes stretching and warming up. Any time you're tired or have suffered a minor injury, don't fight through it. Get off your feet and rest.

When running or walking, wear shoes that fit well and that offer protection and support. Any time the tread or heels on your shoes wear down, get new shoes. Also, wear the correct protective equipment when playing sports.

When the Unexpected Happens

Unfortunately, accidents happen and sprains do occur. Symptoms of a sprained ligament include pain, bruising, swelling, inability to completely move the injured joint, and possible redness or streaks radiating from the injured area. Another telltale sign? When the sprain occurs, you may hear a popping sound and feel a tear. The pain will begin right away. It may be so severe you think you've broken a bone.

Sprains range from mild to severe. Initial treatment for the pain and swelling are rest, ice, compression, and elevation (RICE).

Rest: Avoid using the joint for the first day or two, and get around by using a cane or crutches if necessary.

Ice: Apply ice to the injured joint 20 minutes, four to eight times a day.

Compression: Use special bandages, splints, casts or boots to squeeze the injured area.

Elevation: Be sure to elevate your ankle, wrist, knee, or thumb on a pillow. This prevents excess blood from causing the sprained area to swell.
Along with RICE treatment, take over-the-counter pain relievers such as ibuprofen as needed. After treating the pain and swelling for a day or two, it is helpful to gently exercise the affected area to prevent stiffness and strengthen the joint.

In most cases, home treatment is enough to overcome a sprain. However, if pain and swelling are severe or continue after two or three days, head to your physician to determine the next step in treatment.

Get Sexy Obliques - Get a Flat Stomach in Bath!

Slim your waist, support your lower back, decrease back pain, and improve your posture. That's the power of your obliques.

Better known as side abdominals, oblique muscles are a pair of muscles that enable you to bend at the side and twist at the waist. External obliques are upper muscles on your sides, and the internal obliques are underneath them, crossing diagonally near the side of your abdomen.

Building stronger oblique muscles will give your core strength a boost and also lead to a ripped, toned stomach.

Many sports such as swimming, wrestling, and rock climbing give your obliques a great workout, but you can do more to beef them up. Just be careful. While strong obliques are important, if you make them too large, women will look bulkier than desired and men will lose that coveted V-shaped torso. But how can you make your obliques as strong as possible?

Use Oblique Technique

Doing oblique exercises the correct way will speed up your results and make your workout as productive as possible. An aerobic warm-up and stretches before and after your workout is a good start. While exerting during an oblique exercise, exhale. And don't sweat turning out dozens of repetitions. With your obliques, it is better to do few repetitions with proper form than more repetitions with incorrect form.

To avoid neck injuries, don't lift from your neck and keep your chin off your chest. When performing oblique exercises on the floor, maintain a comfortable distance between your back and the floor, careful not to arch or flatten your back.

Oblique Exercises

Ready to start pumping up your obliques? Then try the following exercises. Once you can perform six sets of 12 reps with any exercise that requires weight, you can increase the weight amount. Just remember that while building your obliques, you also need to work your lower back. Otherwise, you increase your risk of injuring your lower back.

Side Planks: Lie on your left side with your legs straight and your left elbow on the floor. While pressing on the floor with your elbow and left foot, raise your hips until your body is a straight line. Hold this position for 10 seconds and then relax. Repeat and switch sides. For a more difficult exercise, lie on your side with your hand on the floor. Tighten your core muscles and lift your hips until your body is straight. You may also want to lift your opposite arm in the air to make a straight line with both arms. Hold this position for 10 seconds and then release. Repeat and switch sides.

Side Bends: Another great oblique exercise is the dumbbell side bend. Holding a dumbbell in each hand, stand with your feet slightly wider than shoulder width apart, your knees bent slightly. From this position, bend to the left side until the dumbbell reaches knee level. Using your obliques, pull yourself back up. Bend to the right side next, lowering the dumbbell again to knee level and pull back up. Alternate sides until you've performed 6 to 12 repetitions per side.

Bulky Killer Calves

Wish your calves were to die for? With the right steps, you can go from common to killer calves.

Having good-looking calves improves your legs' strength and appearance, giving you added confidence and athletic ability.

But if you're like many people, you probably don't spend much time working your calf muscles out. Sure, you run and do squats, but you rarely give your calves your undivided attention. Unfortunately, if you're just bringing your calf muscles along for your exercise routine without pushing them, you're missing out on what your calves can be.

What can you do to turn your everyday calf muscles into something to take notice of? It depends on your end goal.

For Bulk

If your goal is to bulk up your calves, you'll want to squeeze in calf exercises three days a week, with a full day's rest between each routine. Otherwise, they'll wear down and won't give you the growth you seek. Once you're in the gym, use these exercises.

Donkey Up: With one of the most entertaining names in weight training, the donkey calf raise will give your calves an immediate boost. To get started, bend at the waist with your upper body resting on a table approximately the height of your knees and your toes resting on the edge of weight plates or a stable platform. In this position, have someone sit on your lower back and then raise yourself up on your toes, keeping your body bent over in an L shape.

Sit and Raise: Have a seat at the calf-raise machine with the pads resting above your knees on your upper thighs. From this position, lower your heels as close to the ground as possible and then raise your feet onto your toes as high as possible in a slow and methodical movement. Once you hit the pinnacle of the toe raise, pause, return to the starting position, and repeat.

I will not retire while I've still got my legs and my make-up box. - Betty Davis

Raise the Toes: Something like the opposite of a calf raise, toe raises can have a great impact on the size and shape of your calves. Stand with the heel of your feet on a stable platform or a weight plate. Then, rest a dumbbell across your left foot and lift your toes as high as possible, lower, and repeat.

After a few reps with your left foot, put the weight on the other foot and repeat. As with all exercises, do this in a controlled motion for maximum effectiveness and safety.

For Beauty

Prefer to keep your calves slim and trim? No problem. With a handful of exercises, you can have killer calves that won't be bulging at the seams.

Jump Rope: Yep, one of your favorite childhood activities is also fantastic for your calves. Get in as much jump roping as often as you can, and you will feel the burn in your calves until it turns into the perfect shape you've been seeking. Just remember to make every jump work for you. In other words, if you're going so slow that you're jumping flatfooted, stop. It's only helpful for your calves if you're staying on your toes the whole time.

Run Faster: Long-distance running will certainly tone your legs, but short sprints seem to have a greater and more immediate impact on your calf muscles. So the next time you're at the track, do a series of short sprints and stay on your toes the whole time. After a while, your legs will thank you with some great-looking calves.

Press It: The old-fashioned leg press machine at your local gym is good for all kinds of stuff when it comes to shapely legs. And if you use it properly, it can also tone your calf muscles. For maximum effect, you have two options. The first is to do the complete leg press motion with your toes resting where your heels would normally. By doing this, your toes push through the entire motion, working your calves constantly. For a different technique, perform a typical leg press with your feet in the normal position. At the top of the press, extend the pressing plate out using only your toes.

Make It Happen

Want to keep your body in tiptop shape every day of the year? Then you're going to have to make some changes to how you operate. Try the following tips to maintain a healthy weight from now until this time next year:

•                get rid of fattening foods that are hard to resist

•                tell your loved ones what you're doing and encourage them to get onboard

•                make your own food as often as possible

•                adopt an exercise routine that you can maintain

Eat well all year round! Diet Tips in Bath

A few reasons you should eat well from January 1 to December 31.

Life is one huge seasonal event. Spring turns into summer, summer to autumn, autumn to winter, and winter to spring. As you pass through these seasons, you go through your own seasons: from being a toddler to a child, the teenage years, and adulthood. And while the world and your age may operate seasons, your eating habits should stay sure and steady throughout the year.

Why? Good question. Here are a few answers to help you stay on track with your healthy eating ways.

Swimsuit Season Is No Surprise

Have too much to do each day and not enough time to figure out when you should start your swimsuit exercise and diet regime? Then why not stay in swimsuit shape all year long? That way, if you just happen to take a trip to the tropics in mid-February, you will get to have to wear your most flattering swimsuit instead of that unappealing sweat suit you've had since high school.

Not planning to hit a tropical locale during the cold months? You'll feel comfortable enough in your own skin to hang out at the indoor pool when a company trip has you living in a hotel for a few days.

Consistency Does the Body Good

Imagine dropping dirty oil into your car's engine for a few months every year. Even with six or eight months of feeding your car the best oil available, the dirty old oil will gradually wear your car out. The same is true for your body. In order to get the most from your body, you need to maintain a healthy weight all year long, throughout every season. It may not be easy to lay off those fattening comfort foods during the cold winter months, but your body will thank you.

Energy Up

When you wake up and the weather is dreadful, it can be difficult to get out of bed and get moving. Gain some extra pounds during the cold months, and it will be even harder. That's because it takes more energy to move your heavy frame than your lighter, more svelte frame. Help make it easier to get out and about by feeding yourself healthy calories that provide energy to get through the day. Leave the extra, unnecessary calories alone - unless you're looking for a way to have less energy.

Farewell, Seasonal SADness

Each year, folks around the globe suffer from seasonal affective disorder (SAD) during the darker, colder months. With SAD, you experience light symptoms of depression that make you feel tired for no reason. Eat the right foods and maintain a healthy weight, however, and you will have increased energy and a better outlook on life, making it possible to fend off SAD. In the event you do experience a bout with SAD, your healthy weight can cause the episode to pass faster.

Guilt, Be Gone!

If you've ever let your weight go up and down, you know what happens when it's on the up and up: guilt! With year-round weight management, that self-loathing goes bye-bye. In its place is a confidence you've never experienced. And while others are wondering how you're saying no to a third piece of pie, you're content knowing the benefits of staying healthy 365 days a year.

Make It Happen

Want to keep your body in tiptop shape every day of the year? Then you're going to have to make some changes to how you operate. Try the following tips to maintain a healthy weight from now until this time next year:

•                get rid of fattening foods that are hard to resist

•                tell your loved ones what you're doing and encourage them to get onboard

•                make your own food as often as possible

•                adopt an exercise routine that you can maintain

Don't get upset when you eat more than you should, but use it as a learning experience to avoid doing so next time

Top 7 Weight Loss Mistakes Revealed - Lose Weight in Bath

Seven Mistakes People Make When Trying to Lose Fat


1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once said, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you’re a hit."

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it’s the 80’s.

Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don’t take 30 minutes to plan their next day’s food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don’t eat enough vegetables.

It`s now pretty much common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don’t plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

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Welcome To The Blog of Steve Joynson, Bath Personal Trainer and Bath Weight loss Expert

Hi there and a big welcome to my Bath Personal Training Blog.

I am Steve Joynson, Bath Personal Trainer and an expert at Weight Loss in Bath. Please ensure you check out all the recent blog posts in the coming months on the right of the page which will cover Bath Fat Loss, How to Lose Weight in Bath, Bath Fitness and Nutrition. Please feel free to browse my other websites, Bath Personal Trainer and Online Personal Training to see if I may be of help and service to you.

To subscribe to my twice monthly newsletter, latest offers and receive your FREE report on 5 Must Know AB Exercises to get that tummy you`ve always wanted, please just drop your email address into the box at the top of the right hand side and gain immediate access. Don`t worry, I detest spam as much as you do so will never share your details with anyone.

Have a great day and I hope you enjoy my Fitness in Bath blog.

Committed to your good health,

Steve
Steve Joynson

Personal Trainer in Bath

5 Foods You Must Avoid - Lose Weight in Bath

Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health. However, not everyone can benefit or wants to shop healthy. Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.
 
 
Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss. Low-fat foods are one of the products to be careful about.  Just because the food says "low fat," does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more. Do not be fooled by this deceptive labeling technique.
 
Food #2 Sugar-Free Foods
 
Sugar-free foods are geared to people with diabetes or at risk for developing diabetes. Sugar-free foods have low calories and no sugar. 
However, look at the label under sugars, and you will see something interesting. Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness. Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories. Sugar alcohols carry between 1.5 and 4 calories per gram. Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much. 
 
Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating. They have skimmed milk, fruit, and yoghurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content. Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fibre that is found in the skin of most fruits. My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.
    
Food #4 Commercial Yoghurts

Yoghurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.  When looking at the label, some of the first few ingredients in yoghurt are different forms of sugar. All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat. So again, read the label and see exactly what is in the product before you choose the yoghurt of choice.
 
Food #5 Sugary energy drinks including items with added vitamins and minerals
 
Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later. Also, some drinks that have added vitamins and minerals, can have loads of sugar as well. So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.

Food #1 Swiss Chard

Aging can create many different problems for people. Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight. These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list. Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties. It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheatgrass

There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy. Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections. Not only does this food contain essential vitamins and minerals, but it also is a complete protein. This food is full of the essential amino acids that our bodies require for building muscle. The high concentration of vitamins helps protect the body from stress that our bodies are under daily.

 
Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium. B vitamins are essential in development of healthy cells in the body, especially red blood cells. B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper. The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fibre, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.

Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

Why do I need a personal trainer?- Personal Trainer in Bath

Wondering if a personal trainer is for you? Wonder no more.

You've been in the gym for days, weeks, months, or years, and for some reason, you've never sought the assistance of a professional trainer. Now you're wondering if you've made a mistake. Should you have enlisted the help of a pro a long time ago? Maybe.

Here are a few reasons to get a professional trainer on your side.

You Want to Get Fit (Safely)

Anybody can walk into a gym and start slinging weights around or sprinting on a treadmill. However, doing any kind of exercise without having someone to tell you if you're doing it properly or not can put you at risk for all sorts of injuries. On top of the potential for getting hurt, using improper form also reduces your likelihood of getting the full benefit of the exercise you're performing.

Instead of letting your poor form keep you from getting healthier, get a personal trainer. He or she will know the ins and outs of good form and will correct you when an arm, leg, or your torso isn't in the right place. Eventually, having this professional by your side will instill good form that you can maintain even when you're worn out at the end of a workout.

You Need Motivation

Getting to the gym isn't always as easy as you wish it would be. After all, you've got a busy enough life without having to squeeze exercise in there. Hence why it's a good idea to have a friend or family member join you for exercise. That way, when one of you isn't up to hitting the gym, the other will be there to make sure you both workout that day.

But what if your exercise partner could be someone with specialized training in exercise? And what if this exercise partner helped you keep track of your progress, so you could use small improvements to keep yourself motivated? That's the power of a professional personal trainer.

You've been at It a While

If you've been hitting the gym hard and heavy for a while but have stopped seeing improvements, making a few tweaks to your routine can reap big dividends. The problem is that it's not always easy to figure out what tweaks you should make. Enter stage left: your professional trainer.

With years of studying, training, and experience, a professional trainer should be able to watch your workout and figure out where you can make changes. A good trainer can also monitor the changes made in your routine to make sure they're having the desired result. Over time, your trainer will offer even more suggestions to ensure your routine never causes your good health to become stagnant.

You Realize Exercise Isn't Enough

While a personal trainer's main focus is exercise, a true professional trainer realizes that good health depends on more than just working out. When seeking a trainer who fits your needs, look for one who also understands how what you eat affects your performance in the gym and overall good health. This way, you can get eating tips before, during, and after your exercise routine to make sure you are living a lifestyle that complements what you're doing in the gym a few times each week.

By having a fuller view of what it means to obtain and maintain good health, you're more likely to get and stay healthy for the long run. So you'll not only look better than you ever have. You'll also feel better as well.

Not enough time for exercise? Rubbish!! - Get Fit in Bath

Is your schedule so full that it's hard to find time to work out? Here are six times to squeeze in some exercise.

You know exercise is vital to your health and well-being, and you've tried to fit it in. So why is it so difficult to make regular exercise a priority in your schedule? It probably has something to do with life. From work to kids to meals to errands to chores to sleep, fitting in anything else is virtually impossible.

But no matter how busy your life may be, you can find time to add more activity - if you're willing. Though a minimum of 30-minute increments of exercise are recommended, as little as 10 minutes can still make a difference. Squeeze in 10 minutes a day every day, and you'll rack up 300 minutes or five hours a month. How do you do it?

Fitting in Fitness at Home

Vacuuming, mopping, and scrubbing the bathroom. Like it or not, you probably spend time each week doing household chores. What great ways to be active! Instead of getting it over with as soon as possible, turn on your favorite dance tunes and work at a pace fast enough to get your heart rate up. Even while folding the laundry or making dinner you can stand on your tiptoes or do squats. And don't forget outdoor chores such as mowing the lawn, raking leaves, and gardening. These are excellent ways to burn extra calories all while doing normal activities around the house.

Lunch Break = Exercise Break

Tired of staring at the computer screen all day or dealing with cranky clients? Take a quick walk outside during lunch or other break times. If you'd like company, find a coworker to join you. Even better, if there is a gym near your workplace, use lunchtime to get in a quick workout. You'll return to work feeling energized to finish the day, unlike your coworkers who are ready to go to sleep.

Parking Lots and Elevators

Do you find yourself circling the parking lot to find the closest spot or standing in line waiting for a slow elevator? Turn these moments into exercise opportunities. Why not take the farthest parking spot and walking the distance to the door? You may actually end up saving time by walking instead of searching for a closer space. It's also a good idea to skip the elevator and use the stairs. You'll burn a few calories and don't have to worry about someone sneezing on you on the way up.

Get off the Couch

After a long day at work, relaxing on the couch and watching television or talking on the phone catching up with a friend is rather appealing. While it's fine to rest after a busy day, don't forget to take advantage of these exercise opportunities. Grab a couple canned goods out of the cabinet to use as hand weights. Sit on a stationary bike and pedal away while you watch your favorite sitcom or talk on the phone. Get on the floor and do some leg lifts, push-ups, sit- ups, stretches, or yoga positions. Also, get rid of the remote control. It'll force you to get off the couch to change the channel or better yet - it will make you want to turn off the television and get active.

Include the Kids

If you have children, you may find your time divided between taking care of kids and taking care of yourself. Why not do both at the same time? Involve your whole family in exercise. Get out and take a walk or ride bikes together after dinner. Instead of a family movie night, plan a trip to the zoo or go hiking in the mountains. Play a game of kickball or soccer together at a park. If possible, walk with your kids to school in the morning. Another fun activity is to take a fitness class along with your children. You may even want to join in their karate or tennis classes. Many gyms now offer "mommy and me" swim or exercise classes for mothers with new babies, so take advantage of them.

Be Social

The final way to add activity into your busy schedule is to include exercise in your social life. Join a dance club with a friend sign up for a softball team through the local recreation department. Not only is being part of a team a great way to stay committed and motivated to exercise, it is also a great way to have fun with friends.

Start Slow.

These five exercises are the most popular workouts for developing your lat muscles. As usual, if you've had previous back injuries or pain, be sure to check with your doctor before beginning an exercise program. And to prevent injury and strain, start slowly and work your way up.

Want to boost your lats?- Weight Training in Bath

Here are five of the best exercises to work the largest muscles in your back. 

Your latissimus dorsi, commonly known as lats, are broad, fan-shaped muscles in your middle to lower back that connect to all the other back muscles. While you may not give them much thought, your lats work to rotate and move your arms and shoulders. They also play an important part in your overall weight and resistance training and add width to your body that give your physique the unique "V" shape that shows you mean business.

Want to turn your body into a V-shaped beacon of musculature? Try out this handful of exercises.

Old-Fashioned Pull-Ups

You can use all sorts of machines to pump up your lats, but pull-ups are actually the best possible workout for your lats - as long as you do them the right way. To do a pull-up correctly, use your widest overhand grip. For a front pull-up, pull up until the bar touches the top of your chest and then let yourself all the way down. Don't jerk or swing your legs at any point in the motion, as this will subtract from your lats workout. Instead, make the entire motion in a controlled, fluid motion. For the best lats routine, start and end your back exercise routine with pull-ups.

Lat Pull Down

The second best workout for lats is the lat pull down, and there is a machine made just for it. So take a walk around your gym until you find the lat pull and have a seat. Whereas pull-ups require you to pull your weight upwards, the lat pull requires you to pull weight towards yourself. When doing so, use a wide overhand grip to grow your lats outward, or keep your hands close together and palms facing you to increases the thickness of your lats.

Seated Cable Row

The seated cable row machine includes a bench, footrests, and a cable. Sit down and pull the cable toward your body while sitting upright on the bench with your knees slightly bent. When you pull the weight, make sure you pull towards your lower stomach, and return the handle slowly, keeping your back straight the entire time. This motion works your middle back lat muscles as well as your arms.

Bent over Barbell Row

The bent over barbell row is another great workout for developing your back strength and thickness, as it works your lats and the rest of your back. To do the bent over barbell row, your legs must be slightly bent, your back should stay straight, and you ought to lean forward until you are almost parallel to the floor. Once in this position, pull the barbell up toward you until it touches your stomach. Pull the bar toward your mid to low stomach to develop your lower lats. Pull it toward the top of your stomach or chest, and you'll work your upper lats.

Bent over Dumbbell Row

While it may sound similar to the bent over barbell row, the bent over dumbbell row is a very different exercise. Whereas the bent over barbell row works your entire back, bent over dumbbell rows hone in on your lats. To do this exercise, place one knee on the bench and lean over, resting your hand on the bench. Stand on your opposite leg and hold the dumbbell with that arm. Lift the dumbbell off the floor and raise it up, pulling it close to your body at your chest or shoulder level. Lower the dumbbell slowly and repeat. Continue with the other side of your body. Try not to let your shoulders or arms do the work, and avoid performing barbell rows in the same workout as dumbbell rows.

Start Slow.

These five exercises are the most popular workouts for developing your lat muscles. As usual, if you've had previous back injuries or pain, be sure to check with your doctor before beginning an exercise program. And to prevent injury and strain, start slowly and work your way up.

Saving empty calories - Festive Drinks and Lose Weight in Bath

Mixed Drinks Get Skinny

Turning your fat-filled mixed drinks into something on the thin side.

If you're trying to lose weight or are just trying to maintain a healthy weight, you already know that desserts, fast food, and other high-calorie foods should be avoided. But while you may worry about what food you eat, don't forget that many drinks, including mixed alcoholic beverages, contain a high amount of fat.

So if you're looking forward to enjoying a cocktail on your next girl's night out - or you aren't afraid of your feminine side, you'll need to be careful about how many calories you swallow with your mixed drinks. The good news is that low-calorie mixed drinks are available.

Best Bet

So what are the low-calorie options when it comes to mixed drinks? First of all, choose cocktails mixed with club soda, fruit or vegetable juices, water, coffee, tea, sugar-free syrups, or artificial sweeteners. Avoid drinks with high liquor content - especially sweet liquors, since an ounce of the sweet stuff contains as many as 125 calories. Cocktails mixed with more than one liquor are also bad news. Don't believe it?

Consider this. The Long Island iced tea cocktail is made with several mixers and contains 780 calories per drink. In case you've forgotten, you probably only need 2,000 calories per day. Drink one Long Island iced tea, and you've killed more than one-third of your daily calorie allotment. And if you're really keeping score, a McDonald's Big Mac has a meager 540 calories by comparison! Seeking a better option? Go with a Bloody Mary, a Manhattan, or a highball, any of which contains around 150 calories per serving. Or try a flavored liquor on the rocks. These contain the added flavors you enjoy without the calories of added sweeteners.

More Than Just Calories

Unfortunately, when it comes to alcohol, it's not just the calories you have to consider. When you drink alcohol, it reaches your liver and is changed to acetate, a molecule that protects you from alcohol poisoning. Wonderful as this is, your body burns acetate before it burns fat. So every sip you take of alcohol causes your metabolism to stop burning fight and start burning acetate. How much can your metabolism slow down when you're drinking? Up to 73 percent. As you may suspect, this can dramatically increase the amount of fat in your body.

Besides the number of calories in mixed drinks, it is also important to remember that cocktails, like any alcoholic beverage, will lower your inhibitions, causing you to drink or eat more. In the end, these high-calorie drinks can put you in a mood for equally high-calorie foods.

Big, Fat Numbers

Not interested in turning your fattening and favorite alcoholic drink into something a little bit lighter? Then you can prepare to deal with a lot of extra calories. How many? Look below to see how many calories are in some of your favorite drinks.

•                Bloody Mary (5 ounces): 118

•                Chocolate Martini: (2 ounces each of vodka, chocolate liqueur, and cream; 1/2 ounces crème de cacao and chocolate syrup): 438

•                Cosmopolitan (4 ounces): 200

•                Eggnog with Rum (8 ounces): 370

•                Gin and Tonic (7 ounces): 200

•                Green Apple Martini (1 ounce each of vodka, sour apple, and apple juice): 148

•                Hot Buttered Rum (8 ounces): 292

•                Hot Chocolate with Peppermint Schnapps (8 ounces): 380

•                Long Island Iced Tea (8 ounces): 780

•                Mai Tai (6 ounces) (1.5 ounces rum, 1/2 ounces cream de along, 1/2 ounces triple sec, sour mix, pineapple juice): 350

•                Margarita (8 ounces): 280

•                Martini (2.5 ounces): 160

•                Mimosa (4 ounces): 75

•                Mojito (8 ounces): 214

•                Mulled Wine (5 ounces): 200

•                Pina Colada (6 ounces): 378

•                Rum and Cola (8 ounces): 185

•                Screwdriver (8 ounces): 190

•                Skinny Girl Margarita (4 ounces): 100

•                Spiced Cider with Rum (8 ounces): 150

•                Vodka and Tonic (8 ounces): 200

•                White Russian (2 ounces vodka, 1.5 ounces coffee liqueur, and 1.5 ounces cream): 425