Nutrition for Older Adults
Older adults have different nutritional needs than younger adults. Eating a healthy diet helps keep your body strong and can help lower your risk for disease. As you get older, your nutrition needs change. Your body needs more of certain nutrients such as vitamin B12, calcium, and vitamin D1. Vitamin D and calcium are important nutrients…
Exercise for rapid weight loss
First and foremost, why are you after rapid weight loss? If it’s for an event or special occasion that’s fine. However, if it’s because you unhappy with your body long term I advise you to think again. Rapid weight loss normally results in equally rapid weight gain shortly after, especially if not well managed. So…
Exercise of the month: The Deadlift
If you want to be strong sooner or later you’ll need to deadlift. Here’s why…
At home barbell workout
Training at home? You have got the right home gym equipment? That’s Great! Now this barbell programme to progress yourself thought the novice part of your fitness journey. This programme is broken into three workouts, all working the whole body. You can do them twice a week with two days in between,e.g. Monday & Thursday.…
At home TRX (suspension trainer) workout
Training at home? Not got much home gym equipment? Not a problem use this TRX programme to progress yourself thought the early part of your fitness journey. This programme is broken into two workouts, both working the whole body. You can do them twice a week with two days in between, e.g. Monday & Thursday.…
At home kettle bell workout
Training at home? Not got much home gym equipment? Not a problem use this kettle bell programme to progress yourself through the early part of your fitness journey. This programme is broken into two workouts, both working the whole body. You can do them twice a week with two days in between, e.g. Monday &…
At home dumbbell workout
Training at home? Not got much home gym equipment? Not a problem use this dumbbell programme to progress yourself thought the early part of your fitness journey. This programme is broken into two workouts, both working the whole body. You can do them twice a week with two days in between, e.g. Monday & Thursday.…
Training at Home
You don’t need a gym membership to get a good workout. Training at home is a great place to kick start your return to fitness, if you’re not already in great shape. There is a lot of misconception about training both with and without equipment. One of the most prevalent is that more complex is…
At home body weight workout
Training at Home? Not got any home gym equipment? Not a problem use this simple body weight programme to progress yourself through the early part of your fitness journey. This programme is broken into two workouts, both working the whole body. You can do them twice a week with two days in between, e.g. Monday…
How To Build Your Own Garage/Home Gym In just a 8 foot by 8 foot square.
By Riccardo Moriani Intro: On writing this article I find myself confined to home in the 2nd week of an international lockdown. COVID-19 a novel virus is killing people as I type. So I find myself looking for ways to effectively train myself, with going to my gym. My background is in strength and conditioning…
Exercise of the month: The Bent Over Row
When it comes to back work bent over row is a strong choice. The only problem is most people, in fact most trainers, we do it wrong. Let me clarify, if you want to develop maximum strength, rather than just hypertrophy in the last, the bar must be pulled from the floor. Most people allow…
Sugar Challenge
?I know you… and you’re already sweet enough. Adding extra sugar to your daily diet is unnecessary and definitely not good for you! ☣?So this week we’re going to be getting rid of ADDED SUGARS in our diets! ? There’s a HUGE difference between the natural sugars found in foods, and the added sugars that…
Exercise of the month: The Low Bar Squat
In short, done well, the squat or more specifically the low bar squat is the best exercise for all round development bar none. And now let me explain why… Whatever your goal is. Be it strength, fitness, physique or health, squatting is one of the most fundamental movements we perform on a hourly basis. Just…
Why I prioritize strength training over cardio beyond your 40s
Lifting weights with good form while using a well constructed and periodised training programme, can not only make you stronger, but it can also improve structural alignment, provide support for joints (both cartilage and soft tissue), both of which reduces ware and injury risk. So when we do our running we remain injury free.
Ship Some Items Beforehand
With many shops now offering a delivery service you can also pre-order from local stores to achieve a similar result, and most supplement companies’ ship worldwide.
Choose A Room With A Kitchenette
Even if you can’t find or afford a hotel with a kitchenette, as long as you have a refrigerator, you can stock the room with good snacks.
Choose The Best Location
Ensure you have all the facilities you need in close proximity to where you’re working or playing.
Choose Compliant Restaurants
If you eat out often in a certain area pick four restaurants in that immediate area (two fast-food places, one medium priced, and one high-priced restaurant) that prepares meals that conform to your nutrition plan.
Use The 5 Habit Diet
Cut out and put your 5 Habit Cheat Sheet in your purse or wallet. Use it to remind you of what you want on your plate. Following these five targets will guarantee you success wherever you eat.
Choose Custom Meals
Restaurants will design their meals based on typical customer expectations. However you need to avoid the trap of eating “typical” meals. So, instead of the carbohydrate heavy, sauce-laden, or no-vegetable fare, you should look for meals that are compliant with your meal plan and current habits. Most restaurants now offer such meals.
Liquid Nutrition
There is nothing like a deliciously creamy and cold blended Super Shake, if you don’t have a blender at work you’ve got three choices.
PREPARING PROTEIN & VEGETABLES
A great way to save time in the kitchen is to pre-cook your protein for the week. A barbecue or countertop grill is great for this job, but you can also roast or broil a large batch of protein, such as chicken breasts, turkey sausage, or burgers on shopping day (while you pre-chop your vegetables)…
The Breakfast Ritual
Remember, though, skipping a meal isn’t the end of the world. Obsessive preparation can sometimes be just as bad as no preparation. The key is simply making healthier choices when confronted with an unexpected scheduling twist.
