4D Fitness

29/07/2021

Take a look at our new programme for People with Parkinson's here www.4Dlife.org

“4D Life is an evidence-based health and fitness programme, developed by specialists, that encourages and supports people living with Parkinson’s to take more control, helping to enhance their own lives and the lives of those who are close to them.“

12/02/2018

https://www.thetutorpages.com/tutor-article/personal-fitness/mother-nature-would-make-a-great-athlete/9901

The Tutor Pages - Personal Fitness Tutor Article: Mother Nature Would Make a Great Athlete by Nick Berners-Price

19/02/2015

Lasting Changes

As a personal trainer one of the most reoccurring things I hear from clients on a continued basis is “I’m going to change my diet, get more sleep, drink less, take more time out for me…” and the list goes on and on and on.

There s nothing wrong with wanting change in your life, change is great but it has to happen one day or objective at a time, if you try to change too much at once then rest assured it won’t be long until the wheels fall off and you find yourself saying “Well I’m not training as much as I would like so there’s no point in eating healthy.” Or something to that effect. Ring any bells?

I recommend anyone looking to make long lasting positive changes to their lives to make a note of the most important areas and work through them gradually, not applying lots of pressure to yourselves if some changes take longer than others. Naturally we’re all creatures of the ‘I want change now/yesterday’ but stick with it as it will be all worthwhile in the end.

You need to approach change with a clear and open mind. Persistence is key.

You Get by With a Little Help From a Friend or Personal Trainer

Teaming up with a member of family or friend who also wants to make change in their life is a great way to keep one another on track and focused. If on the off chance everyone in your circle of friends/family doesn’t want to change anything (I’d loved to meet somebody who doesn’t) then you may want to try a few sessions with a personal trainer to help spur you on and support you. Making the right start is important, however you decide to go about it.

Willpower is also a helpful strength to call upon, but shouldn’t solely be relied on. Kelly McGonigal’s book ‘The Willpower Instinct‘ sums up:

“People who use their willpower seem to run out of it. Smokers who go without a cigarette for twenty-four hours are more likely to binge on ice cream. Drinkers who resist their favourite cocktail become physically weaker on a test of endurance. Perhaps most disturbingly, people who are on a diet are more likely to cheat on their spouse. It’s as if there’s only so much willpower to go around. Once exhausted, you are left defenceless against temptation – or at least disadvantaged.”

If you’re starting with health, you could for example start with looking at your diet, starting with breakfast first. Once you have got that in order then move onto lunch, dinner then look at healthy snack options in between.

03/02/2015

"No carbs before Marbs!" as one of the perma-tanned character's of the reality TV show 'The Only Way is Essex' said.

It seems CARBS are perceived as EVIL fat inducing foods by people from all walks of life. The problem we have here is not all carbohydrates are the same and not all carbohydrates have the same effect on your body.

To determine which carbs have a good effect on your body and which don't it helps to understand The glycaemic index (GI).

The glycaemic index (GI) was originally designed for people with diabetes to help keep their blood sugar levels under control. It is also a useful tool for non-diabetics in planning healthy meals and choosing foods.

The GI ranks carbohydrate foods based on the rate at which they are broken down into glucose. Too much glucose in the bloodstream triggers the pancreas to release a hormone called insulin to bring blood sugar levels back into the normal range. Consuming foods with a high-GI leads to high levels of circulating insulin levels, which we want to avoid.

Foods with a GI of 70 or more are typically called 'high-GI foods' as they trigger a rapid rise in blood sugar. Foods with a GI of 55-69 are 'medium-GI foods' as they trigger a moderate increase. Foods with a GI below 55 are 'low-GI foods' because they have a minor impact on blood sugar.

GI Overview

Low-GI foods provide natural, slowly released energy.
Generally, the less processed a carbohydrate, the more likely it is to have a low-GI score.
Foods that are white, including processed foods made with white flour and white sugar, tend to have a high-GI.
High fibre foods take longer to digest and therefore produce a slower rise in blood sugar levels. Fibre also keeps you feeling fuller for longer, which helps prevent overeating. Most vegetables, whole-grains, legumes, nuts, seeds and fruits are rich in fibre when you eat them whole.
Link to Low GI foods: http://www.the-gi-diet.org/lowgifoods/

Below are 4 great carbs that will leave you full and satisfied.

Sprouted Grain Bread

Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet on occasion without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekiel bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber, so don't give up the bread, just choose the right kind!

Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa. Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load. Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

Beans, Lentils, and other Legumes

Beans and Lentils, part of the "legume" family are packed with loads of fiber and protein, and come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on.

A site about the low GI diet including recipes.

27/01/2015

Struggling to Build Muscle?

Spending endless hours pumping iron but not seeing the gains and results you would like?

There’s often may reasons why people don’t build muscle as efficiently as they could be and in my experience it generally comes down to three main areas.

Here goes…

1. You don’t have enough FATTY FOOD in your diet! How can your body build muscle if you don’t give it the nutrients it needs? Fats have lots of muscle building nutrients that are crucial for your body. However, you have to eat the right types of fats. One good source of fat comes from fatty fish such as salmon and mackerel. And other foods that contain good sources of fats are avocado, olive oil and nuts. Make sure you have enough fat in every meal

2. You use too many advanced exercises. With all these front cover magazine ‘advanced workouts’ and exercise equipment out there, most people end up doing all the new exercises which don’t work as well. And the reason so many people are skipping the old school basic lifts like squatting, deadlifting, rows and so on is because they are strenuous. I’m not saying to ignore new training methods, but if you want to build quality muscle, always start with basic compound exercises. Here are the exercises that should make up the bulk of your routine:

Legs – Squats, Lunges, and Stiff Leg Deadlifts
Chest – Incline/Flat Bench Presses, and Dumbbell Bench Presses
Back – Deadlifts, Bent Over Barbell Rows, and Dumbbell Rows
Shoulders – Military Presses
Arms – Skull Crushers, Close Grip Bench Presses

3. You need more TESTOSTERONE! This is the most important one of all. If you don’t have high levels of testosterone, it doesn’t matter how hard you train or how good your diet is, because without enough testosterone, you cannot make gains and will not see results. The way the testosterone hormone works is that it signals your brain to build muscle while also controlling how much fat your body burns. So for people who have more testosterone in their body, the signal to build muscle and burn fat will be much stronger than for those with low testosterone. And if you haven’t been seeing the results you’re looking for it’s most likely because of your low testosterone signals.

How do I increase my Testosterone?

Lift weights

Testosterone levels are at their highest 48 hours after lifting weights according to a study at Baylor University in the US and the harder you train, the more you increase your natural levels of testosterone, so base your training around the compound exercises I mentioned earlier (squats, bench presses and seated rows using heavy weights.)

Eat good fats

By ‘good’ fats I mean the monounsaturated and omega 3 type – found in avocados, peanuts and oily fish – that help your body preserve protein. A study in the Journal Of Applied Physiology found that men who ate recommended amounts of these foods had the highest testosterone levels.

Eat eggs

Eggs improve levels of healthy HDL or ‘good’ cholesterol, an important building block needed for your body to manufacture testosterone. They are also loaded with protein and have plenty of testosterone-boosting zinc. Plus Paul Newman looked pretty manly when he ate 50 of ’em in Cool Hand Luke!

Don’t overtrain

Excessive exercising increases cortisol, a stress hormone that competes with testosterone and breaks down muscle. Researchers at the University of North Carolina found that overtraining can lower your testosterone levels by as much as 40%. Resting isn’t slacking off – make sure you take time out.

Get enough sleep

Poor sleep quality and having less than seven hours a night can slash your testosterone levels by more than 30% and dampen growth hormones, restricting your muscle-building potential.

Don’t booze

Happy hour can wreak havoc on your manly hormones. Numerous studies have found that alcohol consumption reduces testosterone levels for up to 24 hours. It also increases cortisol and lowers growth hormone levels.

Eat more seeds

You may feel like you’re munching bird food, but seeds are full of vitamin E and zinc, which send your testosterone levels soaring. They’re also bursting with protein and monounsaturated fat.

Get some sun

Exposing the skin to sunlight for just 15-20 minutes can raise your testosterone levels by 120%, says a report from Boston State Hospital in the US. The research also found that the hormone increased by a whopping 200% when ge***al skin was exposed to the sun. Stick to the privacy of your own garden though – we don’t want any arrests.

09/12/2014

Beat The Winter Blues, By The 4D Personal Trainer in Putney
With the chilly winter starting to dig its icy claws in now is the time to get out from under the duvet and keep in the right headspace. It is very easy to take a look out the window and reside yourself to putting off exercise off for another day, only for the next day to be even more cold, wet and windy.

It’s a known fact that most people tend to train far less (if at all) during the colder months than the warmer months. If there has ever been a time to seek the motivation, commitment and guidance of a personal trainer, now is the time. By making a start now, not only will you be feeling more upbeat and energised come Christmas, you will also be ahead of the calorific Christmas trimmings come the New Year. What a positive way to attack 2015!!!

Why Engage a Personal Trainer?

- A personal trainer inspires and motivates, two key things that are often lacking in the winter months.

- Knowledge and knowhow – what’s worst than being cold? Spending hours working out and not getting the results you deserve.

- Commitment and consistency – if the session is booked in, you have to do it! No excuses (unless genuine, not warmth / can’t be bothered related!)

- Injury rehabilitation – Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.

- Ego Boost – It’s a fact-feeling good makes you look good, and vice versa. Not only can your personal trainer help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.

- You want to train but don’t know where to start.

Most people who haven’t used a personal trainer before have this vision of a mountainous Royal Marine Commando turning up to bark orders at them. While this type of personal trainer does exist, and can be found in full camouflage on numerous commons. I’m not that guy. I operate a firm but fair method, not a ferocious and fierce one.

Experience and knowing how to get the best results out of people is what’s key, not how LOUD YOU CAN SHOUT!

27/11/2014

How To Lose Weight The Simple Way

With so many ‘elaborate’ easy ways on the market to lose weight it’s no wonder why must people get confused or jump ship to the latest - apparently quicker and more ubersonic- weight-loss method! Or whatever its glitzy celebie new name is. I quite like ‘ubersonic’ though.

I’m going to cut to the chase and share five key points that are easy to implement and more importantly easy to stick to. There are many more, but the below five will put you on the right track to where you want to be. If you stick to the below you will be sure to see results.

1. Have an ally. Do not go on this journey alone. Having someone to report/check in with is invaluable to keeping on track. Without the pressure of potentially letting someone down you are far less likely to reach for the mulled wine and mince pies. Alternatively, – without encouraging gambling – have a friendly bet; something meaningful though, that will be in your mind should you start to veer of course.

2. Eliminate sugar-containing beverages (fizzy drinks and pasteurised juices etc), alcohol, and junk food. If you are currently having any of the aforementioned little enemies, your chance of experiencing fatloss (yet alone rapid fatloss) is slim to none. On the other hand, you’re probably consuming SOME of these items currently, so eliminating them will automatically cut your calorie intake and put you on the fast track to weight-loss.

3. Have snacks in-between breakfast and lunch and lunch and dinner. Always try to consume protein with EVERY meal. By having the snacks in between your three main meals this will stabilise your sugar levels and give you a feeling of feeling full and satisfied not to mention giving you a constant stream of energy, which will hopefully prevent you from cappuccino’ing yourself back to life during the 3pm office lull!

A few good snacks combinations are...

Apple/pear and handful of almonds

Almond butter on wholegrain rice crackers

Celery/carrots and hummus

Cucumber and cottage cheese on Ryvita

4. Get 30 minutes of activity in each day. What kind of activity do you need to do to get FAST results? Simply put, if it’s more than what you’re currently doing, it will make a significant impact. For some, this may be simply walking (works great, especially if you’re currently not doing anything). For others you may need to go more intense. Just be sure to get 30 minutes of activity each day at an intensity level greater than what you’re used to. For maximum results combine resistance training with cardio in this order: warm up – resistance – cardio – stretch.

5. Avoid starches after lunch. Instead, concentrate on lean protein, loads of veggies to keep you full, and some healthy fats like olive oil, coconut oil, and/or organic butter.