Vitamins are good for you when you get the right amounts, however taking more than you need doesn’t make you healthier and can sometimes cause you harm. Vitamins are essential nutrients your body needs in small quantities. This helps the body to function properly, and deficiencies can lead to serious health problems. But routine high‑dose supplements aren’t universally beneficial. So what are the benefits? They support energy production, especially B vitamins, which act as co

One of the major antioxidants from food that our bodies defence system needs is Vitamin C (Ascorbic acid). So how much do we need? Adults need at least 40mg a day. You should be able to get all of this from your diet. Give your body a boost this autumn by consuming plenty of citrus fruits, berries and tropical fruits, green leafy veg, bell peppers, tomatoes and potatoes. Raw or steamed veg is best as heat can destroy the Vitamin C. A shortage of it can result in a lowered im

Laughter really is the best medicine. When we laugh endorphins (natural opiates in the brain) are produced. They relieve tension, are a natural pain killer and boost your mood. Medical research confirms that laughter: · Boosts the immune system · Encourages blood flow and has a positive effect on cardiovascular problems · Stimulates digestion · Massages the internal organs · Relaxes muscles which are not involved in laughter · Increases t

Did you know that one can of fizzy pop contains approximately eight teaspoons of sugar? Would you put eight spoonfuls in your cup of tea or coffee? Don’t forget that sugar intake not only causes weight gain but also increases your risk of developing type 2 diabetes. This is because the rush causes an increased level of insulin, which is needed to break down the sugar. This in turn decreases the sugar level, causing your serotonin (feel good chemical) level to drop leaving you

If you stop exercising your muscles will turn to fat. Fat and Muscle are two entirely different types of tissue. They have unique cell structures, functions and chemical make ups. Fat stores extra energy and also cushions and protects our organs. Muscle contracts to allow movement and burns calories. Muscle cells take up less space, as it is denser than fat cells. It is impossible to change one into the other. It is, however, possible for muscles to atrophy (shrink) from di

Blood pressure is the measure of pressure on the artery walls. Arteries carry blood from the heart to the rest of the body. It is measured in ‘millimetres of mercury’ (mmHG) using either a digital electronic monitor (the type I use) or a sphygmomanometer (an inflatable cuff and tube of mercury). A reading gives 2 numbers. The top reading is your Systolic pressure. This is the level of pressure when the heart is contracted and forcing the blood around the body. The lower readi

CATEGORY BODY MASS INDEX Weight [Kg] -:- (height x height [m]) HEALTH RISK Underweight Up to 18.5 Slightly increased Ideal weight 18.6 – 24.9 Average Overweight 25 – 29.9 Slightly increased Obese level 1 30 – 34.9 Increased Obese level 2 35 – 39.9 Greater Increase Obese level 3 40 + Substantially increased SEX WAIST CIRCUMFERENCE HEALTH RISK Men 37 – 39in (94 – 101cm) 40in (102cm) + Increased Substantially increased Women 32 – 34in (80 – 87cm) 35in (88cm) + Increased Substant

If some exercise is good, then more must be better. No. In fact proper rest is just as important as the workout. After exercise muscles and connective tissues need adequate rest to be able to repair themselves. Over training makes you susceptible to injury and therefore your goals harder to achieve. Allow 48 hours rest of a muscle group before training it again. Remember that you can split your routine so that you do not use the same muscles and muscle groups every time you t

My clients often get confused over these exercise terms for weight training, so I thought I would share an explanation with you. Repetitions are the number of times an exercise is performed, consecutively without rest. A Set is one complete series of consecutive, continuous repetitions. Workload refers to the amount of weight or resistance used to perform a particular exercise or work a particular muscle or muscle group.

You may decide that you want to lose weight but are not sure how much to aim for. Don’t just base it on vanity but aim for a weight that is healthy for your height. Your body mass index (BMI) gives you the relationship between height and body weight. This can be worked out using the following formula: BMI = ___Body weight (kg)__ Height (m) X Height (m) 1ft = 0.3m 1 stone = 6.35kg

Cellulite forms in the layer beneath the skin where fat cells sit between connective tissue. As these fat cells push up and the connective cords pull down, the surface becomes bumpy or lumpy. It’s not a sign of poor health, and even very fit or lean people can have it. Women experience it far more often than men because of differences in fat distribution and connective tissue structure. Why It Happens Several factors contribute to cellulite’s appearance: Hormones such as oest

Many of you will know that muscle is heavier than fat. Obviously 5lb of fat weighs the same as 5lb of muscle, however, they will look quite drastically different. Fat is soft and less dense. It therefore takes up about 18% to 20% more space. Muscle is lean, dense and compact. So, if you lose 5lb of fat and gain 5lb of muscle, you will notice that your clothes are looser, even though your scales remain the same. Please note however, you are not turning fat into muscle (this is

Increased muscle causes a decrease in flexibility This is not the case if you train with proper technique. If you exercise the joint through its full range of motion you will maintain and even increase flexibility of that joint. If you stretch daily, and especially after exercise, you will see an increase in suppleness.

Most of us know that we should be aiming to eat at least 5 portions of fruit & vegetables daily but do you know what counts as a portion? The following may help to guide you. FRUIT Apple, orange or banana 1 fruit Melon, pineapple 1 large slice Plum, kiwi, Satsuma

The following recipe will serve one, but obviously you can make a bulk of it ready to use each morning and it can be adjusted to suit your personal taste. It is great served with either cows milk, almond milk or soya milk and has no added sugar. You could also add fresh berries. 6 tablespoons of porridge oats 2 tablespoon of wheat germ 1 tablespoon of pumpkin seeds 1 tablespoons of sunflower seeds 1 teaspoon of sesame seeds 1 teaspoon chia seeds A handful of raisins, sultanas

It can be all too tempting on a hot summers afternoon to reach for the ice cream to cool you down but if you are watching your weight then you will appreciate this healthy, tasty alternative. Take a ripe banana, peel it, wrap in foil or cling film and place in the freezer overnight. When you fancy something sweet just take it out and eat it as you would an ice cream or lolly. Don’t forget to drink plenty of fluids to avoid dehydration. There is nothing more refreshing than a

This idea is known as ‘spot reducing’ and has proven to be ineffective. Genetics are the decider as to where we store our excess fat and where we burn it from to provide fuel for exercise. Cardiovascular exercise for a period of at least 15-20 minutes at a moderate intensity will encourage the body to burn fat and better still doing high intensity interval training is a very effective way to burn fat. However, it is important to keep at those ab/core exercises to strengthen a

Having been Personal Training since the mid 1990’s (I’m giving my age away now!) I must have heard every excuse under the sun as to why people don’t exercise. It is very easy to dismiss exercise but it is so very beneficial for your health, figure, self esteem and mood. Here are a few of the excuses I’ve encountered and how to beat them. I just don’t have the time. Our lives are hectic but exercise is so good for your health. It really should be a priority. You needn’t fit in