SG Personal Training

01/02/2026

AGE-16 WORLD RECORD

Sam Ruthe has made more history at the beginning of this season 🔥

Just a week after running a 3:53.83 outdoor mile in New Zealand, the 16-year-old clocks 3:48.88 to win at the BU Terrier Classic in Boston 🤯

That puts him 11th on the global all-time indoor mile list 🌎

11/11/2025

11/11/2025

09/08/2020

It's something that is never really considered because all we want to see is easy and quick results.

Ask yourself a few questions...

Is a meal replacement shake going to be a sustainable diet long term?

If you stop the shakes and go back to normal healthy food will your calories increase?

In reality no it's not sustainable long term due to the simple fact fad diets are there for a one fits all mould. You will see quick results but the long term effects will be failure once you go back to eating normal healthy foods, even if you eat a healthy salad daily the calorie intake will be more.

You are better off just going with a good healthy balanced diet and cutting
the
C. R. A. P

Get in contact with me today to find out how I can help you achieve your goals.

15/06/2020

Happy Monday Everyone!

I have a little scientific lesson for you today about preservatives in food and drinks, but for this lesson I want to tell you about one ingredient in particular...Sodium Benzoate

This substance is regularly added to foods and soft drinks to preserve, however what we don't see or get told about is what is happening during the chemical reaction process in the body.

Sodium Benzoate reacts with Vitamin C (or otherwise known as Acsorbic Acid), so with that in mind lets take something healthy and unhealthy...Orange Juice & Aloe Vera Juice..both have a good source of Vitamin C.

When Sodium Benzoate reacts with Vitamin C it can make something called Benzene. This is extremely bad for human body.

Benzene is a carcinogen (cancer causing substance)

Now here's a catch 22....the FDA (US Food Agency) & FSA (Food Agency for England) have completed tests on a variety of soft drinks and all showed they contain Benzene...This is not because it's being added by manufactures but as i said above, Sodium Benzoate reacts with Vitamin C which is either naturally occurring or added.

To make things even worse, the FSA tests showed that soft drinks have Benzene levels above the legal limit in drinking water (if your talking figures were saying one part per billion on the amount of Benzene allowed in drinking water in the EU).

Worldwide there are strict limits for the levels of Benzene in drinking water, however the real kick in the teeth for everyone is there is no such limits in any country for the levels of Benzene in soft drinks.

So next time you buy "100% healthy" drinks, have a think....squash your own orange juice or aloe vera or buy it ready made and task that risk.....

12/06/2020

12/06/2020

Another write up... This one is about food intolerance and allergies

Around 1-2 out of 100 people in the UK suffer from a food allergy, however an intolerance is more common.

Now for some people, it can easily be confused that both are very serious, it's actually only an allergy that can be serious and in some circumstances life threatening! however a food allergy is quite rare and the symptoms are pretty much instant where as symptoms of an intolerance can occur hours after consumption.

Typical symptoms of both...

Allergic Reaction - Rash, Wheezing, Itching, Breathing Difficulty
Intolerance Reaction - Bloating & Stomach Cramps

What can make an intolerance more difficult is that it could be more than one food that your intolerant to.

So what causes an intolerance? well there are a few main food triggers...wheat, dairy, fructose (fruit sugars) and yeast. These food groups account for around 80% of reactions.

The science behind it and why we get a reaction is simple, poor digestion leads to only partially digested food macromolecles which then enter the bloodstream to set off an immune response. Poor digestion can include eating too quickly, to little fibre and eating the same foods to regularly.

The good news is there is a way to prevent an intolerance, it's simple firstly try and identify the food and then eliminate it from your diet. Sometimes this can be needle in a haystack process but usually you will find the cause quite easily.

Once you find the food causing the intolerance, it's best to eliminate the food for around 12 weeks before slowly reintroducing it.

Allergic Reactions are more severe, 90% of the below foods are to blame...celery, cereals containing gluten, shell fish, eggs, fish, milk, mustard, nuts, sesame seeds and sulphur dioxide or sulphites. Most symptoms are immediate but there are some that an take a few hours.

You may be surprised to know that even fruit and vegetables can cause an allergic reaction, however some people can cook them and it can destroy allergens, or reverse that and eat them raw rather than cooked in some cases.

You should also be aware, if your allergic to certain nuts, oils, fruits or vegetables you may also have a reaction to some cosmetic products!

As always, I hope you enjoyed this little write up and if you have any questions or would like to know more, please don't hesitate and contact me today :)

Have a good weekend!!

12/06/2020

Every now and again I like to write reviews, this one talks about a pet hate of mine...fat burners!!

Firstly let me explain there are 2 types of fat burners on the market today.

1) Ephedrine & Thermogenic....ok so you probably would of heard about thermo blast and that kinda thing? well my advise is avoid like the plague!! firstly Ephedrine is a very addictive drug and is banned by most sport organisations (hence the reason for drug testing at Olympics etc). This particular drug raises your internal body temperature and suppresses your appetite and also has a "speed" effect on your body so you become more alert and have more energy for a gym session. The only time you should use Ephedrine is in cold & flu tablets as that is a safe dosage but of course if your sensitive to medication you should see a doctor to discuss. Doses greater than 32 milligrams a day may triple your risk of bleeding in the brain and in severe cases of abuse i.e prolonged use, higher doses and heavy exercise increase your risk
of very serious side effects! which can include increased heart rate,
increased blood pressure, palpitations, anxiety, nervousness,
insomnia, headaches, nausea, vomiting and dizziness.

2) Natural fat burning products.....these claim to mimic the effects of Ephedrine products but don;t cause the side effects. On an evidence & scientific based product, they are relatively untested and actually provide a small to no amount of fat burning. Most of these products have green tea extract for example, however to aid successful weight loss you would need to consume around 6 cups of green tea a day to see any significant results. Citrus aurantium is also another ingredient (found from orange peel) and this can alarmingly increase your blood pressure as much as Ethedrine.
The key to weight loss is exercise and a good balanced diet.
So before you think of taking these fat loss pills or using magic beans or meal replacements, speak to me, ask the questions and do your research, is it really worth the risks?

12/06/2020