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Staying fit forever how can we do that?

How can we maintain fitness long-term?

There are two parts to this question the first is the easy one: consistency.

I want you to look at the picture, What do you see?

307ca231-9672-4964-9399-87224a3282f5-2 Look at the fence – each bar has an arrow-head top, and the circle looks complete – well actually there are a few tops missing.

This fence is symbolic of a year of eating well and training regularly. We can miss a few days or a week, for a holiday or down time but the big picture is consistency. That is our key task to staying fit.

Staying Fit and Motivation

Number two is the focus. Our reasons may vary from looking good to being fitter, but if we look deeper we all want to be happier – eating well, looking after our digestive system to fulfill our nutrient balance; making our heart, lungs and muscles stronger will ultimately make us feel more content.

There are many ways to keep motivated, changing your routine every six weeks, up-grade your equipment, train with a friend, learn to cook a new food, enter a race, but always remember that you want to stay fit and healthy to keep young and happy.

staying fit and happy

One thing that we can do is start new habits both in the kitchen as well as exercise.

Health Retreat

If you would like to know more about how we can do this click the link to find out about my Fitness and Nutrition Retreat

Part of a five day holiday that teaches you how to cook, what to shop for, the areas of the body to work strength and flexibility, reducing the need for a Doctor.

Remember the old saying An Apple a Day…we know the reason why that is true and we will give you that knowledge.

We can then help you recapture your health and stay fitter for longer.

Click here to take you back to the Personal Training Page

 

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Over Eating at Christmas, What can we Do?

Overdoing the Christmas dinner?

It is going to happen, there are work dinners, catching up with friends and family there is always extra food and drink around. So what can we do to minimise the damage of the unwanted KG gift.

Sweet tooth

Hidden sugar is the big battle nowadays, sugar content has increased in most products, tins of beans, breakfast cereal, ketchup – the food manufacturers know that we get hooked on sweet things and although many products claim to be healthy, watch out for sugar content.

For every piece of meat eat five veg

Focus on eating more cooked veg, add some extra virgin olive oil, the combination of eating more veg is you will fill up quicker and get more nutrients plus some oil being more calorie dense will give you energy for longer.

making veg soup with added ginger also helps digestion

E-Numbers are killing your gut flora

Stay off the sweets and chocolates they also have sugar we know but the E numbers like E220 a common preservative damages our intestinal microbes and that can lead to inflammation.

Even some natural foods that we think are a better option than the sausage rolls, for example, hummus made from chickpeas, garlic, lemon juice and olive oil, lots of manufacturers add a lot of sodium (man-made salt) and E220.

We risk bloatedness and not from the chickpeas but from the ‘preservatives’. Check the labels! don’t feel bad about it feel ‘interested’

Eat Clean 
‘Eating Clean’ was in the news this week and a food critic attacked this notion that other food then must be ‘dirty’ this polar view has some truth for me eating E220 or sodium added to normal foods is similar to eating contaminated foods.

The long-term effects can cause chronic digestion problems as well as headaches and skin complaints. Before seeing your doctor, look at the food labels.

Go Gluten free this Christmas
Most loaves of bread have lots of added E numbers, sodium/salt and even milk powders. If you are lactose intolerant then be very careful as most if not all wheat products, biscuits and cakes will have milk or dairy.

Going gluten-free over Christmas could also help reduce the work our digestive system has to do, as there is an excess of wheat-based products at this time of year with all the pastry from mince pies so take a break.

Don’t Break your Fast

Break’fast’ is a nice way to remember that we can go without eating for quite a long time,  giving our digestive system a rest can help the digestive enzymes finish their work before loading them up again.

Take a 4-12 hour eating break

Try from your dinner, of homemade veg soup and push your breakfast back till 10 or 11am the next day and see how you feel. try for between 12-16 hours without eating. Do drink. Water is good, green tea, white tea, try and keep one coffee or tea in the morning only.

70% full is another way to deal with lots of meals at Christmas time

If we eat up to this point of almost full and wait twenty minutes you will then start to feel 100% full as the food you have eaten swells in the stomach.

Digestion Aid

Apple Cider Vinegar, add a spoon full to a glass of warm water before and after a large meal.

Mint tea and chamomile help with digestion too. We all have different digestion speeds, which again we need to eat accordingly, if you have a slow system (food spends a long time in small intestine) then eat less animal proteins and more veg.

A quick recap.

Hidden Sugar, tinned, bottled and boxed foods
E220, is a dirty word
Sodium too, Put those Pringels down Now!
Guten Break – give your intestines a well-earned rest.
Leave your breakfast till later.
eat until almost full and Stop!

Thinking about what we eat makes a huge difference, and if you overdo it give your system time to recover.

Weight Gain

Any weight you gain from overeating will create extra work not only for your digestive system but your heart too as it has to supply blood to more of you!

Hope that helps,

Any question or comments welcome.

Merry Christmas
Caspar

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Triathlon Swim Coach

Training for your first Triathlon?

Got your bike and run sorted but finding it hard with the swim? I have been there.

Now available, my clear simple stage instruction:

Head & balance

The Reach

Breathing

The Kick

Working with you in the pool, I can improve all these areas that will give you the hydrodynamics that you need to swim front-craw, using less energy, fewer strokes and faster.

The session will last around 40-50mins, working with these four main areas with short drills to build a technique that will enable you to continue practising and improving alone.

Follow up session can be anything from weekly to monthly, depending on your ability to adapt.

‘Feeling’ the water is our ultimate goal, enabling you to glide through the water ‘fish-like’ reducing wasted energy.

Once you have got the basics under control, we can look at stroke rate, the cadence of your arms.

Every swimmer is different and each will have a ‘sweet spot’, this means the stroke rate and timed distance that enables max speed with sub-max effort.

These are one-to-one sessions where I work with you in the pool. Observing from above and below the water, to see how you move through the water.

This method is much faster than using video as you get instant feedback and instruction, thereby gaining the skills for improving technique.

For a chat and to book your session please call:

07939-019-030

Session are £25 + pool entrance

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Tuina Caiqiao Massage

Tuina-Caiqiao is part of Traditional Chinese Medicine

Many people have heard of Tuina, less know much about Caiqiao.

Tuina hand techniques

Tuina is one kind therapy based on the Traditional Chinese Medicine, mainly by using the hands to work on neck and lumbar spine, the skin, muscles, tendons, ligaments & joints.

There are many hand techniques to, knead, push, pull, rub, pinch, twist, shake to name a few, mostly working on the neck, shoulders, arms and hands, also knees, feet and ankles.

Pushing and rubbing knee joint, allowing fluid to move and the body to repair itself.

Applying manipulation or pressure to balance body’s Yin and Yang function, promote Qi and blood circulation, smooth the joints movement, prevent and treat the disease, make the body healthy again.

Caiqioa foot techniques

The Caiqiao is mainly using the foot to produce stronger pressure and manipulation: rubbing and pushing are the main two foot techniques to work on the back, legs, arms and shoulders combine with Tuina, can get better result, and save lots of energy during the treatment.

There is great skill and feeling in the foot

The result is free moving joints, blood, lymph fluid, stimulating nerves and Qi, regaining health and movement.

Other parts of TCM are herbs and diet, acupuncture, Qigong and other kinds of exercise.

What problems can we treat?

Pain and problems come when there is a blockage in the nerves from the spine and neck. This then causes a disorder in the function of the muscles, tendons, joints, the result is pain.

Pain may come from a sports injury, for repeating the same movement, such as tennis elbow, this is an excess that has caused the body to react. Very treatable but we should also be looking at the imbalance in life to make sure that we reduce over use.

Sitting is the disease of the 21st century that is causing more and more problems, we need to move more and do more exercise.

Sciatica can be treated quickly without long doctors queues, or drugs. We can simply using the Caiqiao Technique to free the nerves of the lumbar spine.

Relieving pressure on the lower vertebrae a quick comfortable and effective technique.

Massage Service:

Home visits are possible, but we also have a studio in Bath Rd, Cheltenham.

Normal treatments need about four to six sessions, lasting about 45mins.

Prices: £30 per session, pay as you go.

Service will be available from November 2017

Call: 07939 019 030

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Unhealthy Vegan

Do you think eating ‘Vegan’ is healthy? It is now more popular than any time in history.

Vegan fairs happen in every town or city regularly. products now have ‘Vegan’ friendly labels. Many celebrities and fitness gurus are vegan.

There are many reasons not to eat animal products, animal cruelty is one of the big motivators and the origins of the term coined in 1944 by Donald Watson, UK.

I want to talk about the health issues. And there are two main elephants in the room. One is sugar and the other protein.

Let’s sort out the protein issue: first, we only need 10% of our food intake to supply the body with enough protein. This will cover all cell regeneration throughout the body. This is true for meat based diet too.

The same old question – where does a vegan get their protein? You will see many Youtubers talking about this but they never answer. It is simple. We need three main ingredients, Vegetables, Beans/legumes and grains. The levels of different amino acids in these foods combine to make complete proteins.

25 grams of complete protein per plate

During the day you can combine an infinite variety to easily cover protein intake.

Eating a ‘vegan’ diet can be the healthiest way to live, higher fibre, being a key factor. However, not everybody is getting it right.

The enormous elephant in the ‘Vegan Fair’ room, is the cup cake – why? Because it has a lot of sugar. This raises insulin, and any glucose (sugar) in the blood not used for energy, muscles and brain, will get stored as  – FAT

I would like to see more information out there in the vegan world about the three simple ingredients that will keep us healthy and reduce animal cruelty.

Vegetables – Beans/legumes – grains

Keep it simple but not simple sugars

If you are attending a vegan fair this summer, keep an eye on sugar levels, my guide is no more than 5g per 100g.

I don’t call myself a ‘vegan’. The word has too many stigmas and miss-information. My diet is 95% plant based, veg, beans, grains, I include some egg and occasional sea food or meat. Health is my main concern, and when in winter our bodies may need the warming properties of these animal foods.

Let’s all be responsible for reading labels, eating lots of vegetables and avoiding overeating animal proteins and processed foods, whether ‘vegan’ or not keep an eye on the amount of sugar and other ingredients such as palm oils, salt and e-numbers. Try to eat food that is as close to its original state to get the nutritional benefits.

Thanks for reading.

 

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Mountain biking Guide Murcia

Guided Mountain Bike routes in Murcia

Looking for a English / Spanish speaking MIAS trained guide that knows all the trails in the Murcia area?

Every weekend for the last three years I have been out on the bike, all over the Spanish countryside, from the hills in Istán; Malaga to the Arragones peaks in the Pyrenees. It is safe to say I know my way around and when are where is a good time to ride. see link to April blog

If you are interested in doing some riding check out the link to the April blog, and get in touch and maybe we can sort some rides out for you. crjc75@gmail.com

Sierra Espuña, today was a large route part of the Yeti mtb trail that runs through here once or twice a year.

….some hours later, hot coffee and ham bocadillo in Camping El Berro went down well.

Without doubt, Sierra Espuña is visually impressive, higher than Snowdonia and BenNevis at almost 1,600m, so there is all types of weather, the single track is there and I am happy to show you.

Also there are now four official routes thanks to Espubike and I was able to pick up a map, all gps track are on Wikiloc. So quite a bit more riding to do.

146km in 4 sections. the ride today used the final part of No.4

If you want more info on how, when click the link  I have many special areas that are easy to access by car that takes us into some stunning areas.

Food and coffee stops are all part of the trips – I know all the best cafés, where the local snacks will have your mouth watering and boosting you up after burning lots of calories.

May 2018 trip call for details 07939 019 030

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Fitness & Nutrition Retreat Spain

 fitness and nutrition

 Fitness and Nutrition Week

Reprogram your weekly habits with a five-day residential program that gives you back control of your health.

CLICK HERE FOR MY NEW FITNESS & NUTRITION RETREAT WEB PAGE

Monday to Friday we will be starting the day with a healthy walk to get the blood flowing and the fire burning before breakfast.

You will pick up new habits that can be adopted to your normal life. Taking home a better way to live well, be fit and happy. 

Health retreat

With a difference – 80% nutrition and rest, 20% fitness 

Fitness for all levels, beginner to advanced – how to improve base fitness, progress and improve your technique in areas from a range of activities, or to activating weak muscles.

Common muscle weakness, pelvic floor, posture, shoulders, glutes, I will show you a fun colour training system to address all these areas.

Cooking in Spain

I will guide you in lunch preparation – on a lunch/dinner rota – we want you to go home and have the ability to cook healthy food.

You will learn and make all the meals that will improve your health, digestion, knowledge is power. Other retreats want to pamper you – we want you to have control that lasts far beyond a week.

Meals will depend on the local produce available, the focus will be a rainbow of vegetables, with select beans or pulses and some animal product and healthy fats.

Foods are chosen to enhance your nutrition and support good digestion.

Additional reading texts that will help highlight what your body needs.

Afternoon activities – I will mix core training, high intensity and a relaxing spa waters trip.

What to cook to be healthy

Guided dinner preparation for you and others, as before we will work together in the kitchen to make a healthy meal that all will enjoy.

Last lesson of the day, could be any topic from Spanish basics to how to navigate in the hills, I can teach you how to use a compass.

nutrition retreat

Early to bed… you know the rest of the expression 😉

At the end of the week you will have a new routine that will set you up for the return to real life – how to prep your food for the next meal – saving you time and keeping you healthy.

You will learn when and how much exercise to boost your metabolism. Start building strength that is functional.

Weight-loss:

…is possible but we are focussing on the start of a new lifestyle that with consistency throughout the year will produce slow and steady reduction in body fat that will then become your correct weight.

Seminars to include:

1 – Modern food is killing us – nutrient debt

2- Food labeling – getting the gist, sugars – carbohydrates

3- Acidic world – coffee, tea, animal and vegetable proteins ph level

4- Omega 3, 6, 9 essential fatty acids – how to balance inflammation

5- Weight loss, fasting, digestion and detox

6- Exercise, stress, sleep, rest and recovery, metabolic rate

7- Vitamins – A, B, C, D

8- Minerals for life, Zinc, Iron, Magnisum and Calcium – balance micro-nutrients – what, how and why.

9 – Guest Speaker – thermal energies of food for your constitution. MB Fuentes, TCM

10 – Final projects presentations:

Protein – How much do we need?

Potassium – are bananas the best source?

We give you key texts to look up and present your findings – this method helps you learn far more that just us telling you.

GET THE EBOOK FOR THE FULL SEMINAR WEEK AND TRY IT AT HOME *

Fitness retreat abroad

Location, rural town house in the village of Ulea, in the hills of Murcia.

Small group of six people:

Fitness retreat for singles or couples

Two twins rooms (single beds) and one Double room,

Two shared bathrooms,

Central kitchen, dining area.

Wood fire

Close to the spa waters of Archena, hill walking and riverside walks.

Allotments of Almonds, Lemons, Oranges.

Nutrition retreat

Celebration lunch at the end of the week made by the lovely Spanish home owners  nutrition retreat

Arrive: Pick up from Alicante airport Sunday. We will have one-to-one chat to settle you in take some base data about you plus basic blood pressure check and dinner will be provided.

Monday morning a healthy walk then a king’s breakfast.

After three days most people reset their habits and start to feel the ease of the lessons learned. Some are old customs you may recognise so we hope to rekindle the better you.

Included:

Five days of physical training, nutrition and fitness seminars/workshops.

Retreat Nutrition Folder.

Accommodation in Rural House, food supplies.

Alicante airport pick up & drop off (Sunday to Saturday)

Price: £499.00pp (excluding flight & insurance)

Optional: Archena Spa afternoon

Obligatory: Full travel insurance that covers hill walking.

Equipment needed, walking boots and sports shoes. February will be cold out of the sun so, a coat and hat too.

Slippers for the house it has cold stone floors.

Email for your full information Pack

Or give me a call: 07939 019 030

*UK download law. By clicking ‘buy’ you waver 14 day return and refund.

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Body Weight Hiit Download

Want a quicker way to train right now?

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Email info@trainedpersonally.com

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Download the top nine bodyweight exercises that will get your whole body in shape.

A4 black & white printable pdf.

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Begginer workout 10seconds per exercise, 20-30sec rest between each.

Intermediate workout, 30 seconds per exercise, 30 sec rest.

Advanced – 60 sec per exercise 30 seconds rest.

Want the full Hiit Core Card Pack?

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Wind and Gas – Digestion Cures!

Suffering with digestive problems; sometimes more frequently than you would like? You will see from this video that Dom has edited in an embarrassing moment. But what can we do to help not only the absorption of nutrients but reducing the fermentation in the intestines which is the major cause.

  1. Reduce sugars, jams, sweetened drinks, alcohol, white breads – they have a lot of sugar nowadays – check the label – Carbohydrates of which are sugars! Bad bacteria feed on sugar and grow.
  2. Eat fermented foods that help create good intestinal flora – sauerkraut, sourdough bread, kefir, yoghurt with live cultures such as lactobacillus acidophilus. Real ale is fermented. Miso paste that adds a nice flavour to cooking.
  3. Add a Probiotic tablet to your diet – such as Optibac that has 5 billion cultures! Holland and Barrett have their own too. Also see Post here about food combinations.
  4. Give you intestines a weekly break – have an early dinner then try fasting for 12-14 hours. But do drink water! This will give gut enzymes time to regenerate.

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What to do for Weight Management

What to do for Weight Management

weight management

Weight Management tips

Today I wanted to give some of the main information that can help you.

Most of us understand that we are eating some of the wrong things and not being as active as we should, but that doesn’t help much; neither does signing up to a gym if you are not sure what to do.
There are lots of machines and weights but why?

The weights are there to activate your muscles they need to be stimulated, pushing and pulling weight does this; as well this training uses energy long after your half hour session long into the night and the next day as the muscles are repairing themselves.

What exercises to do for Fat loss

Let’s keep it simple, to lose some weight, and by that we mean ‘fat’, fat is a great energy source that can feed our muscles. So focus on the big muscle groups that need more fuel.
For example.
Lower body, Legs and glutes – do: Squats, Lunges, hip raises, box jumps

We need to get our heart and lungs back in shape then we need to do some, skipping, swimming, riding, dancing, rowing and running, with the exception of swimming the rest are going to be using the lower body too, so more fat used for energy.

Upper body, swimming is a perfect way to train, chest, back, shoulders.
Some at home activities – dips between two chairs works the back of the arms, and part of the chest.
Push ups for chest can be hard, but try mini half ones and build up.

Core – is not just sit ups and crunches. Try: Plank, Med ball rows, wood cutter chops, Swiss ball plank name spell. Think of your core and 4 parts, sides, lower groin, mind section and upper.

Start then to think about our bodies, in Upper, Core, Lower, + heart and lungs. Use this to plan your week in the gym.

When should I workout?

If your gym has a pool, swim once or twice, if you like classes do a Body pump  and Spin lots of lower body and cardio! use the floor area to to do core every day! Rotate your days so if you did a spin class on Monday, swim or do core and upper body Tuesday. If your muscles are aching two days after do some light jogging or static bike this will get the blood flowing but not too much as your muscles are still recovering.

What is Cardio?

Try for half an hour minimum two hours max cardio, bike, run, swim take five minutes to warm up and cool down, use the cross trainers to warm up as they are low impact but get you started.
Be smart, use the big muscles first as you get stronger you can look at other areas to train.

To re-cap we are using the weights or weight machines to active our muscles – this can burn fat as energy. (no enrgy gells or glucose drinks please, we want you body to look for fat as fuel)
We are doing cardio also for the big muscle groups but mostly for our heart and lungs – this also burns energy.

Now we have to be careful if we want to burn excess fat we shouldn’t be adding it with our food.

Low carbohydrate diet

Lets take a look at what we should be eating. We need to stay away from hidden sugar, be careful look at the labels, where it says carbohydrates, of which sugars! go for less is best. 0.3g – 4.4g
lots of low fat products make up the flavour with sugar, some up to 50g per 100g

How to live longer

Reduce animal proteins, meat, fish, eggs, cheese, milk – keep to half a palm full or less, your body need less than you think. Animal products also have higher saturated fats and add to our cholesterol.

Increase the Veg to improve fibre and vitamins and fill your plate with colour (anti-oxidants – anti- ageing). Good fats from avocados and un-salted nuts plus extra virgin olive oil ( cold pressed oils only) add it to anything from toast to soups. These vegetable fats will help give you good energy and help you feel full.

Lastly decrease your starchy carbs: bread, cereal, rice, potatoes, same as sugar – too much causes fat storing response as insulin levels rise.

How much food should I eat?

Adjusting your food and plate size.
Less animal products, less starchy carbs. More veg, more nuts, seeds, avocados, olive oil.
As you start to eat less meats you will notice more subtle flavours in vegetables and your enjoyment of food increases.

Don’t count calories:

Or measure quantities. Use your hands to tell you. Two fists is the approximate amount for your stomach. The bigger the person the bigger their fists, therefore more food.

This is NOT a diet, you have to change the way you look at food, not just as a routine or something to stop you feeling hungry. Its the thing that gives your body the nutrients that it needs not the things it doesn’t. We have to manage our bodies, with enough activity to make all your main muscles work well and the food we put in supplies them with energy plus the vitamins and minerals to stay healthy.

I hope that helps you plan you week in the gym and in the kitchen.

Look fwd to your comments.

CAS

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What are Hiit Core Cards

What are Hiit Core Cards

Episode One

Also for a daily challenge my quick guide info-graphic download

Hiit Cards Training Guide

  • Info Graphic that will help you set the level for your workouts. Choose your fitness description from Dad-bod to Advanced and then follow the instructions.  
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