MarkOneFitness

Kettlebells for Fat Loss

2011-11-08T15:47:00.002Z

Kettlebells have been around for a long, long time, but have recently re-gained popularity, showing up in more and more gyms every week.

Although they’re essentially just another weight, the unique shape changes the way they’re used, lending them to large, full-body movements that get your whole body working.

This is beneficial for fat loss since, as I’ve mentioned before, it’s your muscles that burn calories. So the more muscles you use, and the harder you work them, the more calories you’ll burn.

Most people working with weights tend to follow a more body-building type routine, working one muscle group at a time; which is beneficial, but not the most efficient way to use your workout time.

By using large, full body exercises, that recruit most, if not all of your muscles at once, you’ll be working much harder, and burning a LOT more calories (since you now have about 600 muscles burning energy rather than just a few).

So it makes sense that any exercise that recruits more muscles will be a much better way to spend your time in the gym (or at home) than the typical 3 sets of 10 on chest press, 3 sets of 10 shoulder press, 3 sets of 10 leg extension.....

The traditional kettlebell exercises such as swings, cleans, snatches, windmills, Turkish get-ups etc. are all full body movements, using just about every muscle in your body. Since they are predominantly performed from a standing position, all of the muscles in your legs, hips, backside and back are working to support you throughout the entire movement.

This means that you’ll not only be burning more calories, but by working your whole body in one movement you’ll also be improving your co-ordination, balance and stability.

On top of all of that, you’ll also find that you’re getting a great cardio workout to boot, meaning that those long, boring hours on the treadmill/bike/x-trainer are not necessary!

If you’ve got 600 muscles working at once, all requiring oxygen to work, then you’ll soon be out of breath – THIS IS CARDIO! Regardless of what people say, if you’re out of breath, you’re doing cardio. It’s irrelevant if you happen to be lifting weights while you do it or not. The bonus here is, instead of just being out of breath (like traditional “cardio”), you’ll also be working your muscles, making them stronger, more flexible, and also burning more energy (calories). Why would you waste time running when you can get all the benefits and more in less time lifting weights?!

As a side note, if you’re doing traditional cardio (i.e. long sessions of running, cycling, x-training, walking, swimming...) without lifting any weights, You will lose muscle – meaning despite a drop in weight on the scales, you’ll still be holding onto body fat, and you’ll also get weaker! Just look at long distance runners...

So to summarize, Kettlebell training will build strength, burn a lot more calories than traditional gym programs, improve balance, stability and co-ordination, and make boring cardio training redundant.

If you want to learn how to use Kettlebells properly (as with any exercise, if you don’t do it properly you risk injury and impaired results), you can visit my website and sign up for the next Kettlebell Workshop, where you can come and learn 15 of the basic, most effective Kettlebell exercises, and how to put them into a training program that’ll increase your fitness dramatically in a few short weeks.

Who do you want to look like?

2011-10-24T14:05:00.007+01:00

There are many different training methods available to anyone that wants to lose weight. But which is best?

The most common option seems to be running. Many people who hate the thought of going to the gym, working out with weights, or attending fitness classes, opt to go running a few times a week in order to lose weight; but is this the best idea.

Bearing in mind that most people want to lose FAT, not WEIGHT, it’s safe to say that running ISN’T the best way to do it. There’s no doubt that it has worked for many people, but if you really want to reach your goals (which you may think are weight loss, but actually, you just want to fit into smaller clothes and look better – unfortunately, people have linked this with weight).

Let’s make it easy to see what’s better for stripping fat and building the muscle that shapes your body.

Take a look at the average marathon runner – for the most part, they look skinny, emaciated, and generally not too healthy. They may weigh very little, but they have no muscle, and no shape to them – not the ideal figure is it?

Now take a look at a sprinter. They’re lean, muscular, with good shape and muscle tone. They look athletic and healthy, and will generally have LESS body fat than the marathoners.

Obviously these are two extremes, but the bottom line is if you want to lose fat, shape and tone your body, and look and feel strong and healthy, you need to ditch the long cardio sessions and start working with high intensity intervals (sprints if running’s your chosen activity) and/or start lifting weights.

If you enjoy jogging, then by all means, go jogging. But unless your goal is to be “skinny fat” (where you weigh very little and look skinny, but still have a high body fat – mainly due to a lack of muscle), then you also need to be doing intervals and weight training.

Another easy way to see what you need to be doing, is to walk into any gym. Are the people who look how you want to look walking on the treadmill for 20 minutes, then moving across to sit on a bike for half hour and watch EastEnders? ... Or are they in the freeweights area lifting weights?

Don’t be fooled by the common misconception that cardio burns more calories. Use your muscles, and lift weights that you struggle to finish your set with i.e. if you’re aiming for 12 lifts (repetitions), you should struggle to finish the last 2 or 3.

Just take a look at British champion weightlifter Evelyn Stevenson:

Not exactly the hulky mass of muscle that people (especially women) are afraid of becoming if they lift a weight!

It should be clear, just by looking at the different athletes, which type of training will produce the best results – if you want to look like a sprinter, train like a sprinter.

This may go against what you thought was the best way to train and what you’ve been told by magazines, friends, even trainers in the gym. But really, it’s pretty obvious.

Be aware also that the same goes for diet. Just because you’ve read it, a friend recommended it, or a trainer has told you to do it, doesn’t mean it’s the right way. Even if it works – there might still be a better way, and it’s usually the most obvious.

If you’d like to know more about how best to eat and train for your goals you can download my nutrition advice by entering your name and e-mail in the box on the right, or contact me for Personal Training.

Taking your measurements

2011-09-09T17:46:00.003+01:00

Taking measurements is by far the best way to keep track of your changing shape as you get fit.
Weight on the scales can sometimes show little change, or even go up if you’ve swapped some fat mass for muscle, or taken on more water that particular day – meaning that they really don’t give an accurate reading of how well you’re doing.
Also, it can sometimes take a while for these training effects to take place, so weekly “weigh-ins” can sometimes dishearten many people, and cause them to give up.
By taking measurements and keeping an eye on how your clothes are fitting, you can see exactly how well your efforts are paying off and even where you’re losing the “weight” from.
For accuracy, you must ensure that you’re taking the measurements at exactly the same places each time or you will get mixed and inaccurate readings.
Again though, be aware that everyone’s different. You may see results faster than you expected, or a little slower. Either way, stick to the programme and eventually things will even out.

Below are some tips on how to take your measurements.
Neck – Standing, measure your neck at its largest girth (right over the Adam’s apple for men).

Chest – Men: Standing, measure around your chest at nipple height, with breath out.
Women: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back (with breath out).

Bust (Women) – Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower.

Waist – Standing, measure at the navel line/belly button.

Hips – Measure at “the biggest part of your bum”, standing with feet together -- even if that is so low that you are almost on the top of your thighs.

Thigh – Standing, measure at the “gluteal fold” (or in English, the crease at the bottom of your backside!).

Calves – Standing, measure where they are the biggest.

Upper Arm – Measure at the largest point above the elbow, with arms relaxed at your sides.

Avoid pulling the tape measure too tight when taking these measurements. It should lie flat against the skin and level all the way around without pinching.

You may also want to take some pictures as these also provide an easy way to gauge your progress (it's difficult to see the changes day by day, but comparing pictures a few weeks apart you'll see exactly what changes are taking place). Wear as little as possible for these, or fitted clothes. Baggy clothes won't show anything!

Underwear or swimwear is the ideal.

Take pictures from the front, sides and back. And stand normally - don't try and pull anything in or puff anything up. Honest pictures work best!

I strongly encourage you to throw away your scales and start using these methods to track your progress.

10 reasons why the Gymboss is still the best training tool I’ve ever bought

2011-06-22T17:07:00.005+01:00

The Gymboss is an interval timer – the same one I use in my Bootcamp classes, with Personal Training clients, and in my own workouts.

Here's why I like it so much: -

1. It makes interval sessions easy.

2. It keeps rest periods strict – no slacking off; which means harder work and better results.

3. You don’t have to keep looking at the clock during interval sessions or circuits– just wait for the beep.

4. You can easily time challenge workouts to the second (i.e. how long it takes to complete a workout) with the stopwatch function.

5. For AMRAP style workouts (as many rounds and reps as possible in a certain time limit), you can just start the timer and get going. No need to check the time, just set the timer to the desired time and it’ll bleep when your time is up.

6. EMOTM (every minute on the minute) workouts. These are tough! Set the timer to a 1 minute interval, to repeat for the desired number of rounds. Then get going.

7. Perfect for fighter training. Set the interval to a 3 (or any other number) minute round, followed by a 1 minute rest period (or any rest period from 2 seconds to 99mins), then repeat for a set number of rounds, or just keep going...

8. Intervals can be set to any time from 2 seconds to 99mins 59secs

9. AMRAP and timed workouts are perfect for tracking your progress and increasing fitness, as well as a great motivator.

10. It’s small, easy to use, water and shock resistant, and you can just clip it to your shirt, trousers or arm band. Plus, you can take it anywhere to get a great workout.

You’ll struggle to find a good interval timer, and the Gymboss is by far the best I’ve found.

Follow the link to get your timer now - Gymboss Interval Timer

Worth every penny. It'll revolutionize your workouts!

Mark

My Breakfast Experiment

2011-06-12T08:18:00.004+01:00

Yesterday I decided to do a little experiment. I hadn't been shopping and the cupboards were pretty empty, so breakfast options were limited.

Now I don't really have a particular problem with wheat or dairy, although many people do, but instead of my usual breakfast of eggs or bacon or a super-smoothie, I decided to have Weetabix. A power breakfast, no?

So, 8am, breakfast: 4 weetabix with milk and a small sprinkling of sugar (what most people seem to think of as a healthy breakfast!)

The Result: Well, not only was I hungry again in about half an hour, but by the time I was set to have my workout at about 11.30, I had NO energy. I felt weak, lethargic and had no motivation whatsoever to drag my arse into the gym.

Is this how people feel day in, day out?!

No wonder everyone doses up on sugar-filled junk and caffeine!

If you "don't have the energy to train" or are "too tired" after your day's work, then maybe, just maybe, it's NOT that you've worked hard (let's face it, unless you're a labourer, you don't work hard - sat at a desk all day), but that you've been feeding your body crap and it's telling you it just 'aint good enough!

If you're feeding your body the fuel it needs, you'll have better energy levels throughout the day and have plenty left over for a workout at the end of the day.

All without having to dose up of coffee and sugar at regular intervals.

You may not have made the connection between the s**t you're eating and your apparent lack of energy, but trust me, this is EXACTLY what the problem is.

So tomorrow, instead of having your cereal with milk, and cup of tea or coffee, try having something different; scrambled eggs and a couple of rashers of grilled bacon, maybe with some grilled tomatoes. And at least a pint of water.

Give it a try and see if you feel any different.

Then later on, when (or if) you get hungry, have another glass of water first, then a handful of nuts with a cup of berries.

Try this for a couple of days and if you don't notice the difference...
(then you're probably still pretending you "can't go without your cup of tea in the morning")

Give it a try and let me know how it goes.

Barefoot Running

2011-02-23T11:19:00.005Z

I've just come across this great video.

It shows the basics of barefoot running without too much detail, but a few pointers of how you can get started making the transition.

Give a few of the drills a try and see how you get on.

If you can master these basics, you should begin to find your running more efficient, less effort, smoother, and you'll get less injuries.

But do as he says - ease yourself into it! The muscles in your feet are likely weak and won't be used to working so hard, so build them up slowly.

(As a side note - I personally prefer the Vibram FiveFingers shoes, but the Terra Plana are also great)

:-)

Nutritional Supplements

2011-02-17T16:21:00.004Z

As I read more and more about diet and nutrition, my beliefs change slightly.

Occasionally, I'll change my mind completely about something (like whey protein supplements - which I used to use, but now don't). But more often, I'll just learn about something new that I'd not learnt much about before, or just give a particular supplement more or less credit than I had previously.

Having read a lot more nutrition books recently, I've come to what is currently my ideal supplement program. These are the supplements I take, and recommend everyone should look into taking.

If you think supplements are too expensive then I urge you to re-evaluate your priorities. If drinking 5 cups of coffee a day, or smoking cigarettes, or buying cakes/sweets/biscuits/alcohol etc is higher in your list of priorities than your health, then I probably can't do much to help you.

But if you think that spending some of your hard-earned money on something that will certainly improve your health is worth it, then read on...

My daily supplements:

Alkaline Water - There are too many benefits to mention. Suffice to say that our bodies can only be healthy in a slightly alkaline state, and our food choices, pollution, stress and other habits cause our bodies to become acidic - turning it into a breeding ground for disease. I drink all my water from an ioniser, which alkalises the water. But for a cheaper option (the ionisers start from about £600), Alkalising Salts are a must!

Omega-3's - These really are "essential" fats, and just about every cell in your body needs them to function properly. DON'T skip these!

Chlorella, Spirulina and Wheatgrass - These are all Algae and they contain chlorophyll, which is a blood builder. They also contain all 8 essential amino acids (the ones you can ONLY get from diet) as well as about 10 other amino acids. They contain vitamins, anti-oxidants, iron, RNA and GLA. And they help eliminate heavy metals, pesticieds, herbicides, and PCB's.

Vitamin D - This is essential to health. It boosts your immune system and helps maintain proper levels of calcium in the blood. And due to our lack of sunny weather in this country - even more important to supplement! Lack of vitamin D has also been linked to depression and other mental illnesses.

Mega Greens - This is a powdered drink that contains 34 different vegetables that'll give you just about every vitamin and mineral going. I never miss this one out!

Super-Supplemental - This is a good quality multi-vitamin. Another important addition to daily nutrition thanks to the lack of nutrients in our food nowdays. But be careful with these - as with all supplements, you get what you pay for. So pay the extra, it's cheaper than buying ones that don't work.

Vitamin C - Another essential vitamins for health that we can only get through diet. I use the dissolvable tablets first thing in the morning - an easy way to get your first 1/2 litre of water in in the morning.

Colloidal Silver - Natural anti-biotic (with NO side effects), fights disease and helps fight bacteria and viruses.

There are a few others that I don't take every day, but try to get in at least 2-3 times per week:

Hemp seeds - These are SUPER-superfoods. Probably the most under-appreciated food in the world! I really should have this one every day. You should too!

Coconut Oil - This breaks down less than any other oil when heated, contains lots of good fats (yes, some fats are good!), and promotes fat-burning and brain function. Use this in place of all other oils.

Royal Jelly - Another superfood that promotes healthy brain function, as well as being a very rich source of vitamin B5 and acetylcholine.

So that's my list of supplements that I never go without.
I'm sure as time goes on and I learn more I'll add more to the list, or find ways to get extra nutrients into my foods (like sprouting alfalfa and other seeds).

If you want to know where to get them, leave a comment below, or contact me through my website.

But you can get many of them (super-supplemental, spirulina, vitamin C, vitamin D, colloidal silver, Omega-3's) from here: www.TopQualitySupplements.com

This may seem like a lot of supplements, but I feel they're all necessary to promote great health and prevent illness and disease.

Remember, prevention is the best cure!

Water

2011-01-08T12:42:00.004Z

In the last post I recorded a video with a few books I think everyone should read.

Well... last week I read another one that's made it on to that list.

It's called "Your Body's Many Cries For Water" by Dr. F. Batmanghelidj (don't ask me how to pronounce it - batman will do :-)

We all know we should be drinking more water. But most people tend to confuse "fluids" with "water".

This confusion keeps them dehydrated, which if left unchecked, will lead to all sorts of problems. They may manifest themselves as asthma, hypertension, diabetes, raised cholesterol, headaches, migraines, arthritis, depression and many more.

Just because drinks contain water, doesn't mean they hydrate you (tea, coffee, fizzy drinks, alcohol...). There is no substitute for plain WATER.

Don't think because you drink a glass of water and 8 cups of tea a day that you're getting enough water. Far from it. Caffeine containing drinks like the ones I just mentioned all dehydrate you. The caffeine/alcohol content will take more water OUT of your system, then the water content in them puts in.

Aim to drink 8-10 glasses of water (about 2-2.5litres) EVERY DAY. And if you have to have a cup of tea/coffee etc, drink an extra glass of water to compensate for that.

Yes, you'll have to go to the toilet more - if you're kidneys are working properly, then the more you drink, the more you'll pee. Pretty obvious really.

But I highly recommend this book. Another MUST read...

Recommended Books

2010-11-22T17:04:00.003Z

Thought I'd try something new this time round...

I'm still not too comfortable on camera so bear with me!

If you want to get copies of the books I've put the links here.

(Turns out this one's no longer available, but if you're lucky you'll be able to pick up a used copy)

Enjoy :-)

Codex Alimentarius

2010-11-08T18:40:00.002Z

I highly urge you to watch at least this first video.

If you're not interested in the rest, then you've only wasted a few minutes (I'm sure you'll waste more than that on crap TV and daydreaming today...), but if it sparks an interest - which it should - try to find/MAKE the time to watch the rest, and pass on the links.

The NEGATIVE Force Multiplier!

2010-10-28T10:57:00.003+01:00

I was having a conversation with someone yesterday, and we were talking about the things that people do without realising the consequences.

And it struck me that when I wrote the "Force Multiplier" post, I missed out something very important. I realised, that many people don't realise what they're doing.

You see, the idea of the Force Multiplier post was to encourage you do do as many little (or big) things as possible towards being healthier. And that the combined effect of all of these little things would add up to have a large effect on your health.

A multi-vitamin taken every day, along with a healthier breakfast, and a fish oil supplement, and 1 less pint of lager, and an extra cup or two of water etc all add up to make you healthier. None of them huge in and of itself, but when combined with the others are quite powerful. The more you do, the more powerful the total effect.

What I failed to mention was that the opposite is also true.

You see, drinking one or two cups of coffee per day won't kill you (although it will have a negative effect), eating a couple of biscuits a day won't kill you (though again....), having a glass of wine, a pack of crisps, a cigarette.....

Though these are all bad for us, and will have a negative effect on our bodies, alone they aren't a major concern (arguably).

But add these together, and you've got a BIG problem.

A couple of cups of tea/coffee, AND a cigarette, AND a couple of biscuits, AND a pack of crisps, AND a glass of wine... Do you see where I'm going with this?

All of these "little things", that "won't kill us" add up. They all add together and compound to have a huge impact on our health.

Again, the more you do, the greater the total effect.

One day of bad eating and no exercise won't make you fat, but stack a lot of those days together and you've got yourself an extra couple of inches round your waist!

Sometimes we don't need to go to extremes and "eat like rabbits" to improve our health, it's just a case of reducing the negatives that are holding us back.

If you smoke - cut back; if you drink a lot of tea/coffee/fizzy drinks - replace some of those with water; if you eat a lot of biscuits - have a few less.

Little by little you can cut back or cut out completely these little things that add up.

This is probably the first step you should take towards better health. Gradually replace the bad habits (junk food, caffeine, cigarettes, lack of exercise etc...) with good habits (drinking water, exercising, eating a raw salad every day...), and step by step you'll gain control over your health, your weight, and your energy levels.

Your challenge for the next week is to cut back on at least one of your bad habits, and introduce or increase one of your good habits.

Maybe cut out one thing (Chocolate? Crisps? Biscuits?) and drink an extra 2 glasses of water per day...? You choose. But do something.

If that goes well, gradually cut out more of the bad, and introduce more of the good. Your health will steadily improve.

Should you be counting calories?

2010-10-14T12:44:00.002+01:00

I've often told people that it's not so much the calories that matter, but where they're coming from.

Obviously 1,000 calories of chocolate has pretty much no nutritional value, whereas 1,000 calories of broccoli or vegetables has a lot to offer.

I still stick to my guns on this, but you can't argue the science. At the end of the day, calories in vs. calories out is the most basic rule to weight loss/gain/maintenance.

If you want to lose weight, you need to burn more calories than you eat, to gain weight, eat more than you burn, and to maintain, eat as many as you burn.

Although it does get more complex than this, and hormones come into play, as well as (like I said) where these calories are coming from, you can't escape this one, simple rule.

The benefit if getting these calories from nutrient-rich foods is that you will have to eat much higher quantities to get the same number of calories (so you'll be full, and not starved); and that by giving your body all the nutrients it needs, your brain won't be sending you the "eat" signal, so you won't get hungry as often.

So back to the calories...

Any diet that says you need to be eating X number of calories is one to steer well clear of.

Everyone is different, and for a diet to tell everyone, regardless of shape, size, age, physical condition etc, to eat the same number of calories is just nonsense.

So how many calories should you be eating, and how much do you need to cut back to lose weight safely and permanently?

There are a number of calculations used to workout your BMR (Basal Metabolic Rate - i.e. how many calories you need just to stay alive - this would be how many calories you'd burn if you slept all day).

BMR is responsible for burning about 70% of your daily calories, so it stands to reason that the higher this is the better (more muscle, more activity, smaller more frequent meals all increase metabolic rate).

My preferred method of working this out is the Katch-McArdle formula, as it takes into account lean mass, rather than just total body weight (which doesn't tell you how much of the weight is calorie-burning muscle, and how much is fat).

Since this formula uses lean body mass, it's the same formula for men and women. But you WILL need to find out your lean body mass to work it out - just ask an instructor at your gym to measure your body fat %, and you can work out your lean mass from that (Total weight - fat weight).

So now let's work out YOUR BMR...

BMR = 370 + (21.6 X lean mass in kg)

Example:

Female

120lbs (54.5kg)

Body Fat = 20% (24lbs)

Lean Mass = 96lbs (43.6kg)

BMR = 370 + (21.6 X 43.6) = 1312 calories

(remember, this is what's required simply to keep you alive! So you still need more, and cutting calories below this amount will only end badly)

Now you need to calculate your TDEE (total daily energy expenditure).

To do this, you take your BMR and multiply it by the appropriate value from the activity multiplier, which is as follows:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extra active - BMR X 1.9 (hard daily exercise/sports & physical job, or 2x day training)

So for our example above, assuming moderate activity (work out 3-5 days/wk),

BMR = 1312

Activity factor = 1.55

so TDEE = 1312 X 1.55 = 2033 calories

This is the most accurate method you can (easily) use. (There are others, but they're expensive, and for the sake of a hundred calories or so accuracy, this will do just fine!)

Going back to the example, to maintain weight, this woman would need to consume 2033 calories per day.

What if you want to lose weight?

Well we need that calorie deficit we talked about earlier. But the reason for going to all this trouble to work out the TDEE is so that you know how many calories YOU need to cut out to lose weight safely.

This is obviously different for everyone depending on their TDEE. So diets telling you to stick to X calories are just plain lying to you!

To lose weight, without sending your body into the starvation response, cut calories by no more than 20%. So for the 2033 calories/day example, she would need to drop the calories to no less than 1,626.

NEVER CUT CALORIES BY MORE THAN 20%max.!!!

If you want to increase the weight loss further, work on the calorie deficit from the other end; exercise.

Burn more calories by increasing your activity levels to increase the deficit and lose weight faster, but safely.

So hopefully from this post you can see that what works for someone else, won't necessarily work for you. Work out what YOU need to do, and stick to the rules. No more than a 20% cut in calories, and increase activity levels.

Persevere and be patient. A body that took 10 years to acquire won't go in 2 weeks. Don't rush it or you'll end up depressed, frustrated, and right back where you started (or worse).

Crunches Cause Back Pain

2010-10-01T14:52:00.002+01:00

I remember back at school we often did “fitness tests”. Even studying Sports Science at uni we went through these so-called fitness tests, and again on my Personal Training course.

The bleep test
Sit and Reach test (for flexibility)
The sit-up test etc.

These are all tests that have been used for years – but how effective are they?

The bleep test works. It’s a great way to test your general fitness level, and the key is in re-testing, NOT in the level you reach when you do it. (There are other considerations to bear in mind, but if all things remain unchanged, the re-test will show fairly accurately any gains or losses in fitness levels).

Sit and reach is pretty useless. It doesn’t show where your flexibility/inflexibility is coming from, since it is a whole body test.

And as for the sit-up/crunch test, that’s the reason for this post.

The rectus abdominus (the “abs” or 6-pack muscle) is a superficial muscle. Meaning, while it looks very nice, it doesn’t do much to support your body functionally. It won’t go far in helping with your stability, strength, or anything else... it will however help give you awful posture and back pain if overtrained.

Due to the attachments of the muscle in the body, if you do 100’s of sit-ups/crunches, it will pull your chest downwards towards your stomach, rounding your back and producing awful, and unattractive, postural distortions. As well as rounded shoulders and tight hip flexors (which are a problem many people face these days anyway, without these awful exercises reinforcing the posture!).

Obviously, as well as looking awful, this poor posture can cause all sorts of problems, predominantly in the shoulders, neck and back. Joints out of alignment will cause pain, stiffen up/lose mobility, and cause muscle imbalances which can lead to injury.

With back pain being as common as it now is, and all the hype about “core” training, more and more people are turning to these exercises in order to work their core. As well as the belief that thousands of sit-ups will help lose the belly (which obviously we know it won’t).

Well it’s not working. As I said earlier – the rectus abdominus is a superficial muscle, meaning it doesn’t work to stabilise and support the spine. In fact, it works to flex the spine. That means it’s actually going to make things WORSE, by exacerbating the problem. Plus, all the time you spend working your abs, you’re NOT spending doing the exercises that WILL help!

In order to reduce back pain, and pain in any other areas, you need to work on balancing the muscles across your body and re-aligning the joints.

If you want to work your “core”, you need to focus on exercises that will strengthen the deeper muscles of your trunk, such as the Transverse Abdominus and Obliques.

Planks, side planks, and side raises are good exercises for this, but sticking to large, full-body movements will make sure you’re activating your core in a functional way, instead of isolating the movements.

In short, you don’t need to specifically work on your core. If you’re using good exercise selection, your core will be working the whole time. (And as for losing the belly, it’s these large movements that are going to burn the calories, not small, isolated movements like crunches or bicep curls.)

Crunches will lead to imbalances, poor posture, back pain, and potential injury. You might have a nice looking 6-pack, but it won’t look good on a hunch-back who looks like they’re in pain!

For more ideas on exercises you can do that will work your “core” without causing back problems and muscle imbalance, check out my youtube channel www.youtube.com/markonefitness

Mark

The Force Multiplier

2010-09-01T10:57:00.003+01:00

A lot of people ask me (after they've asked what I'm drinking!) if I can feel the difference since drinking chlorophyll, or taking any other supplements.

The answer is - no!

This doesn't mean they don't do anything, but that there is no "magic pill". There are very few things you can do that will make a huge, noticeable difference straight away (aside from drinking enough water every day, or maybe cutting the worst foods out of your diet).

But the point is, all of these things add together to bring better health.

I don't just drink chlorophyll. I don't just exercise daily. I don't just drink 3 litres of water a day. So how would I even know if one in particular was making a significant difference?

It's the combined effects of all of these things that keep me going.

If I didn't believe that every single supplement I take, everything I eat and drink, was making a positive difference to my health - I wouldn't bother!

So if you take supplements, even just a multi-vitamin, don't expect some amazing result within a few days. Chances are, you won't even feel the benefits. But they are there, working in the background.

Currently, I take the following:

(You'll notice a lot of these I get from Nature's Sunshine Products - they're a well-established company, high-quality supplements, and it's all made from organic or wild-crafted ingredients)

Chlorophyll (daily)

Alkalising Salts (daily)

Mega-Greens (daily)

Omega-3 (daily)

Vitamin C (daily)

Lemon/Lime water (daily)

Marine Phytoplankton (daily)

Multi-vitamin (daily)

Raw, crushed Garlic (1 clove every other day - don't want to smell too much!)

Protein shake (after workouts)

BCAA's (before and after heavy workouts)

I've read up on everything I take, and won't add anything to this list unless I truly believe it's going to benefit me in some way.

But could I tell you which ones make the biggest difference? No.

They are all Force Multipliers, adding together to give me good health. I can't remember the last time I was ill, I train 6 days a week (2 workouts on some of those days), and I feel great.

Everything you do will either benefit your health, or be detrimental to it.

Gradually add more positive's, and take out negative's and you'll be on your way to better health.

Exercise regularly

Eat more fruit and veg

Take supplements that will help your body

Sleep well

Go to bed earlier each night

Meditate

Cut out bad foods

Cut out bad drinks

Get off the sofa - instead of watching crap TV "cos there's nothing good on" - go for a walk!

Quit smoking

Control your snacking

Start today. Do something to benefit your health in some way. You may not feel the difference immediately, but combined with the other force multipliers, you'll definitely gain something good from it. And before you know it, you'll realise you haven't been sick for a while, you're sleeping better than before, you've got more energy, you enjoy working out...

Start today. Go do it!

Mark

Why use BPA-free bottles?

2010-08-27T16:01:00.005+01:00

If you’ve ever heard that you shouldn’t re-use plastic bottles, then you’ve heard right.

There’s been a lot of press about how many plastic bottles can leach plastics into your drink, maybe not so much recently, but over the years the articles have accumulated.

Well it’s true to say that if you can taste plastic in your drink – you’re drinking plastic. But what if you can’t taste it?

The numbers on the bottom of plastic bottles (usually in the little recycling triangle) like the ones below are there to inform you what type of plastic the bottle is made from.

I won’t go into great detail as to why bottles are required to have these numbers, I’ll just skip to the bit you need to know...

If your bottle has either the number 2, 4, or 5, then it’s fine (in theory – although I have read that any number under 5 is best avoided).

However, the type most commonly used is number 1 – Polyethylene terephthalate

If you check your water/fizzy drinks/juice bottles, this is the number you’re likely to see, and these are definitely only recommended for one time use. DO NOT re-use these bottles.

What about those nice colourful gym bottles given out as freebies by all sorts of companies? Well you tell me – number on the bottom aside, they always seem to taste like plastic to me.

You may also read that number 7 bottles (we’re really not being left with much here are we?!) can leach BPA (Bisphenol A) into your drink.

Bisphenol A is a xenoestrogen which is a known endocrine disruptor – this means it disturbs the hormonal messaging in our body (not good), and has been linked to cancer, decreased testosterone in men, insulin resistance and type 2 diabetes. And is particularly harmful to babies and young children.

So since we can’t drink from pretty much any of these numbered bottles, what do we do?

1 – Use a glass bottle

Using a glass bottle will eliminate all of these problems (as well as save on the landfill!), but isn’t always practical – you don’t want to drop a glass bottle, obviously! Not to mention they’re not as easy to find as you might think.

2 – Get a BPA-free plastic bottle

This is probably the most practical option. Plastic bottles are more durable and won’t smash into a thousand pieces if you happen to drop them.

There are plenty of places to get these if you’re looking for them.

The one I use is the Kor One (which you can get here in the UK or Europe, or here in the US)
This isn’t the cheapest option – but it looks pretty cool! Plus, some of the money from each purchase is donated to an environmental organisation. So you’ll be doing your bit for the environment too.

3 – Use a stainless steel bottle

Again, this eliminates the above problems since they are free from BPA and other toxins.

I use the Klean Kanteen, which you can get here in UK/Europe, and here in the US

And one of the sentences they use on their website sums it up – “What you put into your Klean Kanteen is exactly what comes out of it.”

They also donate a proportion of the sale price to environmental organisations through their 1% for the planet scheme.

You can see some studies on the effects of BPA on our endocrine system here: Environmental Health Perspectives Journal

Now go get yourself a drinking bottle that isn’t going to poison you!

Is That All You Drink?

2010-08-20T09:14:00.007+01:00

For the last 2 or 3 years I've been answering the question "What the hell is that you're drinking?!"

(and at every Bootcamp for about the last year too).

It seems drinking a green coloured drink gets peoples' attention (despite the fact most of you drink brown drinks all day long, or orange, or yellow, or purple...)

Well the answer they usually get is "Chlorophyll", although recently it can change - most of the time now it's "Chlorophyll with Alkalising Salts" or my "Green Drink - Mega Greens".

It may look like "pond water", or "dirty dish water" to people, but it's good for you, and helps me make sure I get not only the required amount of water each day, but also many of the essential vitamins and minerals that are missing from most diets.

A typical day for me would start with a pint (about 1/2 litre) of water with vitamin C - I use the tablets that dissolve in the water - makes it far easier to drink a pint of water first thing in the morning (before I even get out of bed), and covers my daily vitamin C requirement.

Then, after breakfast I'll have another pint with my Mega Greens in it. This contains a whole variety of vitamins and minerals (it even smells like the health food shop!).

This brings my tally up to around 1 litre of water already, and I've already covered most of my RDA for most vitamins and minerals.

Next, I ALWAYS carry a bottle of water around with me (one of the easiest ways to make sure you're drinking enough each day).

I have 2 bottles that I use, one glass, and one BPA-free plastic (I'll explain this in the next post). Both are 750ml so they cover the next 1.5 litres per day.

I'll fill one with filtered water and add Liquid Chlorophyll and Alkalising Salts. This helps to alkalise my body, neutralising any acids from bad food choices (yes, I do make them too), exercise, stress, pollution etc.

And the other with filtered water, and squeeze either half a lemon or lime into it. This has two purposes - 1. it adds some flavour to the water (3litres of water a day can get quite bland and boring!), and 2. although lemon and lime are acidic, they have an alkalisin effect on the body when consumed.

I'll sip on these two throughout the day (though usually the first one will go during my workout).

If by the evening I haven't finished both bottles, I finish them. But usually they're long gone, so any extra I just add some Chlorophyll to taste and fantastic - I'm getting some extra hydration.

I also quite like the odd cup of Peppermint Tea after dinner... And the occasional cup of Green Tea.

So that should answer both the questions "What is that you're drinking?" and "Is that all you drink?"

To read about the benefits of drinking Chlorophyll, read my previous post 12 Reasons to Try Chlorophyll

You can get Liquid Chlorophyll here

Alkalising Salts here (these are the ones I use)

Mega-Greens here

I hope this helps!

Mark

Are you working hard enough?

2010-08-13T11:11:00.006+01:00

One of the biggest problems I see when it comes to people not getting the results they want is quite simply that they're not working hard enough.

Setting up a Direct Debit or Standing Order for a gym membership won't make you slim.

Sitting on the stationary bike, reading a book or watching TV - won't make you slim.

The majority of people, even the ones that DO use their gym memberships, don't get the results they want and end up saying something along the lines of "It just doesn't seem to work for me - I'm different".

Well the main problem is, you're probably not working hard enough. You might think that you are, but if you're not getting any results, you're probably not.

Here's a really simple way to increase your workout intensity - to start with, just do your normal workout, but complete it in 1/3 less time than it normally takes.

So if you're normally in the gym for 1 hour, aim to get the entire workout done in 40 minutes or less. Although you won't be doing any more, you'll be upping the intensity and working harder.

Obviously this won't work if your workout consists of "20 minutes on the bike, 15 minutes on the treadmill etc. etc." (which is NOT the best use of your time anyway and is likely the reason you're not getting any results!), but if it does, you should increase the speed or resistance/level you work at by 1/3, and cut 1/3 of the time off.

Just increasing the intensity like this will kick start your weight loss again. And once the workout becomes less challenging - up the weights or reps, increase the speeds and inclines, and decrease the rest.

As a bonus here, I'm going to suggest a great beginner level workout for fat loss, AND fitness.

Give this a try next time you're in the gym (ask an instructor if you're unsure of any of the exercises): -

Quick mobility warm-up (squats, lunges, rotations, side-bends, forward bend + overhead reaches...), maybe 5 mins on the X-Trainer at a low level to get you slightly out of breath.

Main Workout

A1) Squat + Press x10 (with a pair of light dumbbells, 3-5Kg's)

A2) Push-Ups x10 (either elevated, or off your knees if you can't do full push-ups)

Alternate between A1 and A2 with no more than 30seconds rest for 5 rounds

B1) 1-Arm Cable Row/Pull* x15 per arm Use a weight that's challenging for 15 reps

B2) 1-Arm Cable Press/Push* x 12 per arm Same weight should be fine

*(these video's were filmed using resistance bands, but are exactly the same for a cable machine)

Alternate between B1 and B2 with no rest for 3 rounds

Bench Step-Ups x15 per leg Repeat for 3 rounds with no rest

This should give your training... and your results, the boost they need.

Enjoy!

And leave a comment below to let me know how you got on or if you have any questions :-)

A great "food trick" to control calories and over-eating

2010-07-14T11:09:00.005+01:00

A great way to control your appetite, and aid in weight loss, is to eat a handful of nuts (almonds, pecans, walnuts etc) about 20 minutes before each meal. (Seeds would also be a great compliment to go with the raw nuts.)

Ideally eat them raw as it reduces the oxidation of polyunsaturated fats.

You need to do this about 20 minutes BEFORE your meal to give your brain time to recognize the nutrition and reduce your appetite.

This works because the healthy fats (yes, healthy fats), fibre, protein, and micronutrients in nuts help to satisfy a lot of the nutritional needs of your body, thus reducing your body's "eat" signal, since it recognises that it already has a lot of the nutrients it requires.

Doing this will also increase your intake of healthy, nutrient-rich calories, multiple times per day, not only reducing your food cravings and over-eating, but increasing the percentage of your calorie intake from healthy snacks as opposed to other, less healthy options.

This will help in decreasing body fat.

You might also want to try drinking a glass of water (filtered of course - not tap) with the nuts, 15-20 minutes before meals, since the body can sometimes mis-read thirst as hunger. So drinking a glass of water before meals can also help to reduce appetite and prevent you from over-eating, or eating when you're actually just thirsty.

Give it a try - you might be pleasantly surprised! :)

Mark's Ten Top Tips for Healthy Living

2010-06-29T19:30:00.003+01:00

“It’s not what you do occasionally that has the biggest impact on your life, it’s what you do consistently, day in, day out.”

So with that in mind, here are my top ten tips to leading a healthier lifestyle.

1. Drink only filtered or bottled water, and drink it from a BPA-free plastic bottle, or from a stainless steel or glass bottle. The plastic bottles that most people use leach plastic into your drink, and if you can taste plastic – you’re drinking plastic! This, and the amount of crap that’s in tap water (see video below) might not kill you – after all, it hasn’t up til now – but it WILL have an adverse effect on your health, and you may have problems that you haven’t even thought could be down to the water you’re drinking.

If you drink this EVERY day, the effects of it will build up over time and could cause all sorts of problems.

2. Drink at least 1 litre of water per 50lbs body weight. For most people this is 2-3litres. Carry a large bottle around with you and make sure you drink from it regularly to meet your quota!

*Quick tip*
If you’re not used to adequately hydrating yourself, you may find yourself rushing to the toilet every ten minutes when you start. Add a pinch of sea salt to your water. Just a pinch (if you can taste it you’ve added too much. And no, table salt won’t do!). This will help with electrolyte balance and you won’t be rushing to the loo quite so often.

3. Choose the HEALTHIER option. You don’t have to eat like a rabbit to be slim and healthy. Just make sure that when you’re choosing your meals, you choose the healthier option. It’s not rocket science, but if you consistently choose the healthier option, you’re saving yourself from a LOT of extra, unnecessary carbs/fat/toxins.

4. Take nutritional supplements. This isn’t a replacement for food, and doesn’t mean you can stop eating your greens, it’s just an extra boost to your diet that will help keep you healthy. A good quality multi-vitamin, fish oil/Omega-3, and a green drink will go a LONG way to keeping you fighting fit. But don’t be cheap - you get what you pay for with supplements so get the most expensive one you can afford – this is your health we’re talking about after all!

5. Get enough sleep. Sounds simple, but all sorts of chemical and hormonal processes go on while you sleep that are essential for balancing out your body and everything that’s gone on during the day. Make sure you get enough quality sleep. Go to bed earlier, and get up at the same time every morning (even at weekends if possible) – this will help to get your body clock into a rhythm and will help your sleep patterns no end. Also, make sure you sleep in a dark room, NO light whatsoever – that little standby light on your telly – cover it! Got an alarm clock that lights up or flashes – change it! And, this is very important, don’t take your phone to bed with you! – the electro-magnetic signals and radiation given off by your phone disrupt your sleep pattern, AND, subconsciously, leaving your phone on tells your mind that you’re expecting a call/text and your mind won’t fully rest.
If you use your phone as an alarm, BUY AN ALARM CLOCK! (Or most phones now will allow you to turn them off, and the alarm will still go off).

6. Exercise daily. This doesn’t have to be a 10 mile run, or a 2 hour workout in the gym. It all adds up. Even if you only have 15 minutes spare, use it effectively. It might not seem worth it, but if you’re doing it EVERY day, it’ll soon add up and make a BIG difference to your health and fitness.

If you are short on time and want some intense 15-minute workouts that’ll boost your metabolism and leave you burning calories all day, you can check out my book Fab In 15 Minutes – it’s got 20 workouts, all 15-20 minutes long, that you can do at home with little or no equipment.

Check it out here: www.FabIn15Minutes.com

7. Get some sun! Not only will the fresh air do you the world of good – getting away from the false, air-conditioned environment many of us work in – but sunlight is essential for health.

Get at least an hour or so of sunlight every day. And if you really can’t (but seriously – can you really not go outside for your lunch break? (and NOT for a cigarette!)), then take a good vitamin D supplement. This would also be a good idea in the winter months when the sun isn’t so forthcoming!
Sunbed’s DO NOT count and have been proven time and again to be bad for you. AVOID THEM! Get some real sunlight.

8. Take time for yourself. This may sound strange, but stress is one of the biggest causes of disease. A body without stress won’t get sick. If you can take any amount of time out to just relax, take your mind off things and appreciate all that you have, then you’ll be on your way to relieving stress.

Meditation, yoga, tai chi, breathing exercises are all good. Or you could just take 30 minutes out to sit and relax, go for a walk, listen to some relaxing music... ANYTHING that relaxes you.
This is so powerful, yet consistently overlooked by 99% of people. Whether you believe it or not, give it a go for a week or two and see what happens... I dare you.

9. Cut back on watching TV. Not only will the extra time you have enable you to exercise, enjoy more time with family and friends, prepare healthier meals and a million other things, but it will also save you from mind-numbing TV shows which really don’t do you any favours or stimulate your brain.

Select the main programmes that you really can’t miss, and scrap the rest. You could read a book instead!

10. Laugh! You’ve heard the saying that laughter is the best medicine. Well it really is! Laughing has many effects on the body including stress relief, improving immune function, strengthening core muscles and your diaphragm...

To see more of the effects laughter has on our bodies, take a look here:
http://stress.about.com/od/stresshealth/a/laughter.htm

And a bonus number 11 - Take your shoes off. There are so many benefits to walking barefoot. Our feet have evolved without shoes! I’m not saying take a stroll down the high street barefoot, but when you’re at home, in the garden, in the park, or anywhere that’s safe to take your shoes off.

Not only will this strengthen your feet, ankles, knees, hips and back, but it could also help alleviate knee, hip and back problems.

I personally do ALL of my training barefoot, inside or outside (when the gym don’t moan at me), and if I do wear shoes, I wear the thinnest, least supportive ones I can find (such as Vibram FiveFingers, or some cheap water shoes – very thin, flexible soles, no support or cushioning etc.)

To read more on going barefoot, you can read an article I wrote a couple of years ago (called Barefoot Is Best) here:
http://www.markonefitness.co.uk/downloads

If you can do all of these things I assure you you’ll feel ten times better than you do now (unless you’re already doing them, in which case I congratulate you!).

To your Health!

Mark

What's in Your Drinking Water?

2010-06-25T09:26:00.004+01:00

Many prominent scientists are alarmed by the content of some drinking water and actively seek to change the processes involved. The practice of making water safe to drink actually involves adding large amounts of extremely poisonous chemicals to it. Key scientists are now providing evidence that long-term ingestion of small amounts of chemicals like these could be the cause of some major health problems.

Here is a list of just a few of the chemicals routinely added to our water supply:

Liquified chlorine
Fluorosilicic acid
Aluminium sulphate
Calcium hydroxide
Sodium silicofluoride

Even if the water leaves the source in a relatively clean state, don't forget that your water travels through pipes, which may have been underground since Victorian times. It is almost impossible for the water not to become contaminated by something undesirable.

Contaminants in Tap Water

Tap water is treated with a large number of chemicals in order to kill bacteria and other microorganisms. In addition, it may contain other undesirable contaminants like toxic metal salts, hormones and pesticides, or it may become contaminated by chemicals or microbes within pipes (e.g. lead, bacteria, protozoa).

Typical Tap Water Content:

Chlorine
Fluorine compounds
Trihalomethanes (THMs)
Salts of:
- arsenic
- radium
- aluminium
- copper
- lead
- mercury
- cadmium
- barium
Hormones
Nitrates
Pesticides

Testing Your Own Water

You can assess the quality of your water by testing for Total Dissolved Solids (TDS) with a TDS meter which reads the TDS instantly and gives a read-out in parts per million (ppm) TDS. Generally, water with a TDS of 500 ppm or more is regarded as unfit for consumption. Most tap water ranges from 150 to 420 ppm TDS. A Reverse Osmosis system typically produces water with a TDS of 90 - 95% of the incoming water.

Fluoride in water

Another very important health hazard is fluoride, which is added by some water authorities in the UK, and is also present in many toothpastes and mouthwashes. Around 10% of the UK’s water supply is fluoridated, despite a huge and ever-growing body of evidence that the science behind this mass medication programme is questionable to say the least.

Fluoridation of water is banned in all other European countries. (see the Flouride Action Network - Statements from European Health Authorities).

For still more information on the dangers of fluoride, visit these links:

Thirty fluoride links from Dr Mercola’s site (USA)
Fluoride Action Network (USA)
Finally, you may wish to review the Scientific Facts on the Biological Effects of Fluorides.

Mark

12 Reasons to try Chlorophyll

2010-06-15T14:41:00.003+01:00

1 - Contains Chlorophyllin
Chlorophyllin is a key derivative of Chlorophyll, with research demonstrating that it possesses several potential health benefits.

2 - Is an Antioxidant
Scientists believe that a portion of Chlorophyll's therapeutic capabilities lies in its capacity to neutralise free-radicals and limit oxidative damage.

3 - Acts as an Anti-Cancer Agent
Several animal and in vitro studies have shown that Chlorophyll (or its derivatives such as Chlorophyllin) possess anti-carcinogenic properties - the ability to prevent or slow Cancer. Successful findings have included several types of cancer, including liver, stomach and colon cancers.

4 - Protects Against Toxins
Scientists have repeatedly found that Chlorophyll and its derivatives can protect against toxins and the effects of those toxins, including abnormal cell death and carcigonesis (onset of cancer).

5 - Supports Health of Blood Cells
Researchers believe that Chlorophyll improves the health of blood cells, and that it may increase the uptake of oxygen in the blood. Some experts attribute this to some similarities between Chlorophyll and hemoglobin.

6 - Increases Energy Levels
Partially due to the blood-friendly attributes of Chlorophyll and its ability to detoxify, Chlorophyll may allow the body to optimize its energy production.

7 - Enhances Immune Function
Studies indicate that Chlorophyllin was able to increase the number of and activity of various immune cells, including T cells, B cells, and macrophages. These cells are some of the crucial components of the body's immune defences.

8 - Supports Cardiovascular System
Due to Chlorophyll's antioxidant properties, it may help prevent the oxidation of LDL (the "bad" cholesterol), thereby lowering the risk of cardiovascular disease and related conditions.

9 - Minimizes Side Effects of Chemotherapy
Scientists have shown that Chlorophyllin is successful in thwarting the undesired side effects of the chemotherapeutic agent cyclophosphamide.

10 - May Reduce Risk of Kidney Stones
Research suggests that Chlorophyll may help protect against calcium oxalate stone disease (one variety of kidney stones).

11 - Eliminates Odour
Findings from different studies indicate that Chlorophyll may eliminate or reduce odours associated with colostomies and urinary disorders.

12 - It's Alkalising
Many studies now have proven the benefits of alkalising the body, reducing the acidic environment needed for disease and parasites to thrive in. By drinking Chlorophyll, you are helping to neutralise the acid and prevent many health problems relating to the acidic environment.

How can Chlorophyll help prevent disease? First of all, Chlorophyll appears to have an affinity for blood (which may be explained by some similarities between it and hemoglobin cells). Some research suggests that Chlorophyll can increase oxygen uptake in the blood, which can increase energy, relieve fatigue, and improve certain blood disorders.

Chlorophyll also supplies the much-needed micronutrient magnesium, which is lacking in today's common diet, and can contribute to increased energy levels.

It also possesses antioxidant capabilities, which may account for some of its reported benefits.

Finally, Chlorophyll is a vital component of the plant kingdom. Since we know that a diet high in plant-based foods significantly reduces the risk of a wide range of diseases, it can be assumed that the Chlorophyll intake plays a part in that risk reduction.

I rarely drink water without this now!

You can get it by clicking any of the links above (Chlorophyll) or by clicking the TopQualitySupplements link on the right side of this page.

Mark

Every man needs a good WOMAN...

2010-06-14T12:01:00.003+01:00

It's true.

Come to think of it, every woman needs a good woman.

What am I talking about?

Water
Oxygen
Minerals
Alkalinity
Nutrition

These are all essential for health, and without any one of these, you're pushing your luck for staying healthy.

Water is the most essential element and we can't go for more than a couple of days without water before our body starts to shut down.

Most people are wlaking around in a constant state of dehydration, and as a result of this, suffer joint pain, back pain, headaches, and limited function of every organ in their body. Inadequate hydration has so many effects on the body I can't even begin to list them.

Suffice to say that it is imperative that you stay properly hydrated for your body to function properly.

A good rule of thumb is to drink 1 litre of water per 50lbs bodyweight.

And no, tea, coffee, alcohol, fizzy drinks, ANYTHING other than water just won't do.

Oxygen is again, essential for life. I feel like I'm insulting your intelligence just by pointing this out! Yet as obvious as this is, people don't breath properly!

Yes, we breath, but we don't breath fully, using our entire lungs and abdomen. Long, deep breaths of clean, fresh air are what we need for health, not the shallow, hunched over breaths we take most of the time.

Take time out every day to take 10 or 15 deep breaths. Take a deep, belly breath in for 5 seconds, hold for 10, and exhale for 10.

This will help to oxygenate your blood, improve lymph drainage (clear the crap out of your body), and expand your ribcage.

Sounds simple, but do this every day and it WILL have an impact.

On top of that, try to pay attention to your breathing. If you find yourself slumped over a computer desk, sit up, and take deep breaths for as long as you can remember to. Then when you find yourself slumped over again, repeat! Do this until your body remember to sit tall and BREATHE!

Minerals - All of the biochemical reactions that take place in your body require minerals, they are also required to maintain proper cell function.

Unfortunately most of the foods that plague our diets these days are severely deficient in vitamins and minerals, meaning we're left devoid of these valuable minerals.

This leaves our bodies chemically imbalanced, and makes it impossible to maintain optimal health.

Simply eating a healthier diet, with more fresh vegetables and fruit will help, but a good mineral supplement such as Colloidal Minerals will also go a long way towards helping.

Alkalinity - This one you may not have heard of, but research shows that disease, fungus, parasites and many other health problems like cancer, heart disease, premature ageing, obesity, allergies, fatigue, can all come from a having an acidic body.

In fact, most diseases (including cancer), and all parasites (which studies suggest up to 85% of people have) NEED an acidic environment to live.

So if you can make your body alkaline, instead of acidic, the health benefits are almost immeasurable!

And this is easily done by following a healthy diet, and using a green drink such a Liquid Chlorophyll, which are alkaline and will help to shift your pH levels back to where we want them. Aside from that, eat plenty of alkalising foods.

You can find out more about alkaline diets here.

Nutrition - Good nutrition is essential to health and wellbeing. It encompasses all of the above and more.

You need to be well hydrated, obtaining all of the essential vitamins and minerals from your diet (even if that means supplementing to fill the gaps), and cutting out ALL foods and drinks that are detrimental to your health.

If you haven't downloaded it yet, enter your name and e-mail in the box on the right of this page, and I'll send you some healthy eating hints and tips that will steer you in the right direction.

If you're interested, I use the following supplements on a regular basis, along with daily exercise and a healthy, balanced diet: -

Liquid Chlorophyll (to clean blood and alkalise body)
Omega Blend (I'm sure you've heard of the benefits of Omega 3 fatty acids...)
Super Supplemental Multi-vitamins (to help supplement what's missing from our food)
Colloidal Minerals
Vitamin C (just get the best one you can afford, ideally with Lyceine)
Vitamin D (Same as above, best you can afford - or just get more sun!)

I'm sure now no-one will disagree that everyone needs a good WOMAN. So go get one! :)

Mark

Tried Yoga yet?

2010-05-26T15:46:00.005+01:00

I truly believe in a well-rounded approach to fitness, trying to incorporate as many different forms of training into my routine as possible.

Until recently I'd only "dabbled" in yoga. Taking a class here and there, when I get the chance.

But earlier this year I started to take more of an interest and recorded a couple of those follow-along-at-home yoga programmes on Sky. And I liked!

Now these aren't my favourite programmes to follow, but they piqued my interest and got me looking into the different styles a bit more.

Having always done Martial Arts, and being a big fan of Scott Sonnon's work, I quickly found a couple of styles that I preferred (though I'm still not sure of what their particular names are).

Being an active person, I'm more into the "flowing" yoga, moving swiftly and smoothly from one posture to the next in sequence. Rather than holding a position for 10 minutes until you get bored or fall asleep (whichever comes first!).

And of all of these, there are a couple I've found that I highly recommend.

These are:
Simon Low's Yin Yang Yoga (The Yang sequence)

Trudie Styler's Warrior Yoga

And most notably, Prasara Yoga, from CST coach Ryan Hurst.

This is delivered electronically (download) and has 5 "Flows" - Wind, SeeSaw, Cricket, Ocean and Vine.

I can't recommend this enough, it has instructional videos for every section as well as follow-along sequences, with 3 difficulty levels so you'll be able to follow along whatever your current ability.

You also get a course manual explaining all of the moves and sequences too.

I bought this a couple of weeks ago and love it. If you're looking to get into yoga, then you should start here! (Ok, maybe this one's a bit more challenging than the previous two suggestions, but you've got to challenge yourself hey?!)

Take a look at their website here: Prasara Yoga
and I highly recommend you give it a go!

If you're not as convinced as I am that this will benefit you in numerous ways, just ask for a refund within 60 days! NO RISK at all!

And you can even download the video's to your iPod or iPhone to take to the gym with you!

I've definitely noticed an improvement in my flexibility since doing yoga, and, although some are still very challenging, am getting to grips with the postures and movements and feeling more and more benefit as I do.

It's not just for old people and hippies, Yoga really IS for everyone. If you can keep your joints and spine healthy, the benefits will be priceless! Less aches and pains, more freedom of movement, and you'll feel great after each session.

I really, REALLY recommend giving it a go. And the options I've listed above are, I believe, a great place to start.

Let me know how you get on.

Mark

Are you Fuzzy?! ...And do you want the Antidote?

2010-05-01T19:03:00.005+01:00

Everyone knows that we're supposed to move more. But what happens if we don't?

Do we just get fat and lazy? Or does something more happen that makes it harder for us when we DO eventually decide to move?

I think "The Fuzz Speech" explains this pretty well, and shows why I advocate DAILY movement/exercise, yoga, and manual therapies like massage.

The same holds true for injuries - it may be a good idea to rest for the initial day or two after the injury, but the sooner you can get moving again (doesn't have to be hard exercise, just move), the better.

Here's the Fuzz speech:

And here, as promised, is (I won't say THE, but AN) antidote. Frank Forencich is a movement coach and works along the same principals that I believe in. He's written a number of books that are well worth a read, particularly "Play as if your life depends on it".

He may look like a loony in this video, and you might look like a bit of a nutcase doing it, but who cares?! It's good for you, feels great, and if you're really bothered, you can do it in the privacy of your own home each morning to start your day!

The/An Antidote:

Do this daily and you'll soon start to feel the difference!

Mark

A Quick Note on Supplements

2010-02-21T11:12:00.003Z

There are so many supplements available today that most people don't know what to take and for what reasons.

Many people take multi-vitamins with no idea what they're actually supposed to be getting from them, and this could be the reason that well-known companies are making a LOT of money selling cheap supplements.

I can assure you that if they're cheap to buy, they're cheap to make - which means cheap ingredients, and most importantly NO RESULTS!

Your health should be your first priority. People have no problems paying the extra for an upgrade to their car, or the bigger, better TV etc., yet when it comes to supplements for their health, they choose the cheapest option available.

Are you one of these people?

If so, it's probably not your fault. You've taken supplements before and not noticed any difference, so why pay more?!

Well hopefully I've explained that (though very briefly) above.

For the record, the supplements that I recommend are Nature's Sunshine Products, they're all natural and organic or wild-crafted ingredients. And although they're more expensive than your average supermarket or high street brands, it's for good reason - THEY WORK!

A good friend of mine has also recently pointed me in the direction of Fulvic Acid.

Watch the video's below, where he's interviewing Peter Gouge, the Technical Director of The Fulvic Acid Company.

Hopefully you'll learn why it's important to go for quality rather than price when it comes to supplements.

You can visit the Fulvic Acid Company's website at www.thefulvicacidcompany.com

You can also visit the Nature's Sunshine website and take the free health analysis questionnaire to find out which of your body systems might need strengthening, and what supplements are best for you, rather than guessing!

You can take the analysis here

In Health,

Mark

Exercise Video's

2010-02-19T11:11:00.003Z

Hey,

Just a really quick post today to let you know (if you don't already) about the exercise video's I've posted on YouTube.

Check out my channel http://www.youtube.com/markonefitness

There's a few exercises you can try, some you'll have seen before, some you might not.

Be sure to subscribe to the channel so you can see when I post new video's.

Also, if you haven't got your Gymboss Interval Timer yet, I highly recommend them. Best thing I ever bought with regards to training!

Get yours here

Mark

Need some inspiration?

2010-01-29T16:38:00.002Z

Hi,

Apologies for the lack of posts recently. But this should be a good one to get back into things again.

I recently (today in fact) had an e-mail from someone asking his mailing list for inspirational video's that he can show his students, which reminded me of a few that I've seen that really get you thinking.

Take a look, if none of these inspire you, then I don't know what will...

I hope you can draw some inspiration from these, especially this time of year when people tend to fall off the wagon with regards to their new years resolutions.

Stick with it. You can't win the game if you don't play. So if your goal is weight loss, better fitness, or ANYTHING - you need to do something about it!

Mark

Achieving your goals in the new year

2009-12-29T15:19:00.004Z

It's that time of year again when we all start thinking about New Years resoltuions and what we want to achieve next year.

So I thought it'd be fitting to use this blog post to help you with what could be the most important thing you do all year!

Achieving your goals can be very difficult, with all kinds of obstacles to overcome, but the key to success is simple. Perseverance.

But first, you need to know what you're aiming for, and I think one of the simplest ways to succeed is using a method I learned from success coach, Brian Tracy.

And rather than me re-tell it, here's the man himself:

If you do this, and stick to it, I promise it'll have more impact than all of your previous attempts. Do this regularly and you'll be achieving all of your goals faster than you thought possible.

Good luck!

Mark

Smoothie recipe and Kettlebell workshop reminder

2009-11-21T17:13:00.004Z

Hi,

A few people have asked about this now so here's the recipe for my personal favourite smoothie.

It covers just about everything - protein, good fats, carbs, vitamins etc.

1/2 cup (125ml) Milk - ideally soy milk
2 raw eggs (whole) - don't worry, you can't really taste these!
1/2 cup of rolled oats
1 banana
2 ice cubes
1 cup of frozen fruit of your choice (I use the mixed berry smoothie mixes you can get from most supermarkets)

Chuck it all in a blender and give it a good blast until it's mixed properly. I've played around with this to get it right so it shouldn't be too thick or too runny, and makes about a pint.

Depending on which ingredients you use it should give around 570 kcal, 26g protein, 77g carbs, 18g fat. Perfect for breakfast or a quick pick-me-up if you're short on time.

Kettlebell Workshop...

For those of you local to Dartford, I'm running a Kettlebell workshop on Saturday 28th Nov ('09), 3-6pm at Acacia Hall, Dartford.

You'll learn some of the basics with this bit of kit, that you can add into your training at the gym or at home.

More details at MarkOneFitness.co.uk

This needs to be booked and paid for in advance and places are limited so if you're planning to attend get in quick!

Mark

Beat the Winter Bug with Zambroza

2009-11-18T09:26:00.005Z

It's that time of year again when everyone seems to fall victim to colds and flu and whatever new "superbug" the papers declare is sweeping the nation.

Well as much as I'm sure viruses don't wait until Christmas to strike, people DO tend to get ill this time of year.

More than likely this is because people see December as a month where diet and exercise are impossible. They throw their diets out the window and see that one day of the year as an excuse to waste a whole month.

Yes, there may be more social do's or parties to go to, but that doesn't mean everything has to stop.

This lack of exercise, poor nutrition, and in many cases, excessive alcohol consumption will leave your body weak and susceptible to these bugs and viruses going round.

This, in my opinion, is the number one reason for the number of people who get ill this time of year, regardless of the cold weather.

Not to mention the amount of people who put on weight over the holidays.

So the message here is not to use that one day of the year as an excuse to waste all of your weight loss and fitness efforts. Yes, you can go to your work's Christmas party and have fun. Yes, you can go out for social drinks with friends...

But don't overdo it just because "it's Christmas". Keep your healthy eating plan going, keep up the exercise, increase your water intake to stay hydrated (especially if you're drinking alcohol).

And use your common sense! You know what's good and what's bad - more of the good, less of the bad!

Don't let Christmas put everything you've been working for on pause.

As for the colds...

Even the healthiest people fall victim to these sometimes when they're in contact with the germs so much, so it's not always avoidable.

Nobody likes that feeling when you wake up one morning and feel that little tickle in the back of your throat - you know you're going to get ill!

So what do you do? You wrap up warm, buy some vitamin C tablets, eat more fruit and stock up on Lemsip cos you know there's no stopping it!

Well I used to do exactly the same until I started promoting natural supplements. Then I came across an amazing little drink called Zambroza.

It's the most powerful anti-oxidant drink around and, although quite expensive, it works!

At £20 a bottle it's probably not something you'll take as the label suggests (15ml twice a day - meaning you'll get through the bottle in about 2 weeks), although the benefits of doing so would be great.

So how should you take it?

Buy yourself a bottle and have it ready. This is the key. If you wait until you're ill to order it, it'll be too late.

Buy a bottle and keep it handy, then, when you feel that tickle, crack open the Zambroza and take a shot (about 30ml) in the morning, at lunchtime, and in the evening. The bottle'll go in about 4 days like this, but I've never had a cold since I've been doing this (nearly 2 years).

£20 in 4 days might seem a lot, but how much is just one day off work going to cost you? And what price would you put on not feeling lousy for a week?! (plus the money you'll save on Lemsip, Lockets, and anything else you buy when your ill!)

I'm not going to guarantee that this'll work for everyone, but it's worked for me without fail for the last 2 years or so.

You can get your Zambroza with 15% discount here

I personally always keep a bottle handy. As soon as I open it, I order a replacement so I don't get caught out.

Give this a try, and if it works for you please leave a comment below to let people know.

(and if you already have a cold, you can still take Zambroza to help speed up your recovery)

Hope this helps a lot of people,

Mark

Nutritional Support

2009-11-12T12:01:00.004Z

Hi All,

I've recently come across a new programme designed to help you eat a healthy diet to suit your own personal dietary needs.

I get a lot of e-mails from people asking me to promote their products and most of them are useless, but I took the trial on this one and it looks pretty good.

Plan:one is an online, interactive nutrition programme that will help you lose weight, tone up, gain muscle, or whatever your training goals are.

What you get is a programme that you can enter your details into - height, weight, body fat percentage (if known), and your measurements - then it will give you a diet plan designed to suit your persoanl daily calorie requirements with healthy recipes.

You'll get told exactly what to eat and when, with the precise portions and measurements for all ingredients, and a calorie count for the meal (as well as preparation instructions).

It even makes you a shopping list so you get everything you need.

This is ideal for anyone who struggles with their diet as it's like having your own personal nutritionist telling you what to do.

They offer a 14 day trial for $4.95 (about £3.50) so you can give it a test run before committing to anything. (Click here)

I recommend giving this a try, even if you cancel after the 14 days, just to see if you think it'll be any help to you.

There's a lot on there recipe-wise, so you can take one of their plans and adjust it, taking out anything you don't like. Or you can even create your very own diet plan, using their resipes or by adding your own.

Click the link below and take a look at their website, and it can't hurt to give it a go!

Plan:One Online Nutrition Expert

Mark

Solstic Energy Drink

2009-09-23T10:05:00.003+01:00

Hi everyone,

Sorry for the lack of posts recenlty I've been working on some big projects and have been quite bad at finding the time!

This post is just a quick product review for Solstic Energy Drink.

I can personally vouch for this and the company that makes it - it's all natural ingredients and isn't just a sugar rush like most energy drinks.

Also, unlike Lucozade/Gatorade etc, it's not full of calories - only 12 total (unlike the 25 or so PER 100ml for gatorade!)

So if you're exercising for weight loss and drinking lucozade during or after a workout, you're replacing most of the calories you've just burned!

And the good news is it's actually CHEAPER than the alternatives, so if you're drinking an energy drink anyway THIS IS A NO-BRAINER!

You can get it at http://www.TopQualitySupplements.com for 15% off.

Here's the company's info on it:

Solstic Energy offers you a remarkable taste, packs tremendous energy and delivers health and vitality! Solstic Energy gives you a rich, smooth flavour you can enjoy anytime, so start your day with the bolt of delicious, nutritious energy your body and taste buds will crave! And you can enjoy our Solstic Energy anytime your body needs an extra boost!

Solstic Energy gives you the stamina you need wherever and whenever you need it!It's a fantastic alternative to Coffee, Tea, Fizzy drinks and other 'energy' drinks that provide a quick, sugar-fueled rush followed by an abrupt, vitality-sapping crash.

Solstic Energy's nutrient-rich formula increases energy without the unwanted jitters and crashes of other energy drinks because its power-packed ingredients support the body's natural energy-producing mechanisms.
You'll have the energy that you need now and later.

Yerba Mate provides long-lasting energy and has been used for thousands of years in the jungles of South America to increase endurance, Supports a positive attitude and mental alertness. Decaffeinated green tea extracts are rich in EGCG, which helps increase calorie and fat metabolism. Your body needs to constantly replenish water-soluble B-vitamins to support energy levels and fight the draining effects of stress. Guarana seed contains a naturally occurring caffeine that promotes a gradual, sustained increase in energylevels.

Citric acid is used to form ATP, the basic energy molecule of the body; and malic acid is important for energy production in the body in both aerobic and anaerobic conditions.

Solstic Energy also includes sucralose, a sweetener created from natural sugar that has been proven safe through over twenty years of in-depth scientific analysis.

So again - if you're spending £1.20, £1.50 plus on energy drinks anyway, this HAS to be the sensible option as it's much better for you and works out about HALF THE PRICE!

Get yours now at http://www.TopQualitySupplements.com

Mark

Preventing the Spread of Swine Flu

2009-07-27T14:03:00.003+01:00

With the Swine Flu pandemic getting worse, we need to take it into our own hands to help control the spread of these nasty little germs.

Here's a copy of a recent release from Nature's Sunshine regarding the ideal product to help rid us of unwanted germs - Silver Shield.

I'll also add that this gel is brilliant for more than just cleaning your hands and surfaces, it's great for burns, grazes, blisters, skin conditions, viruses, fungus and many other things.

Take a look at the article below, then visit the website here.

Preventing the spread of Swine Flu

With the number of new cases of swine flu in the past week reaching an estimated 100,000 (Ref: BBC News) we have all become acutely aware of the importance of hygiene. TV advertising reminds us constantly that we all have a part to play in helping to control the spread of this flu pandemic.

Regular cleaning and hand cleansing with Silver Shield Gel and Liquid (with Aqua Sol Technology) is an effective way of preventing the transfer of unwanted invaders, and has become a popular alternative to other products on the market.

Scientific research is demonstrating that this form of silver has remarkable effects on a wide range of surface organisms:

• Potent cleanser and disinfectant.
• Proprietary technology is highly concentrated but non-toxic.
• Can be used topically and to purify water.
• Is completely non-toxic; no heavy metal contamination.
• Acts as an EPA-approved surface disinfectant.
• Available as a Gel, and Liquid formulation

In addition, Silver Shield Gel is the most potent silver product currently manufactured. It is completely non-toxic, safe and effective without the risk of heavy metal contamination.

How it Works

Silver Shield disables the specific enzyme that many unwanted microorganisms need to metabolize oxygen (breathe). When this enzyme becomes disabled, the microorganisms cannot thrive. Silver Shield with Aqua Sol Technology has been effective against unwanted micro-organisms when tested in vitro.

Silver Shield Gel is manufactured with a patented process called Aqua Sol Technology and uses only the finest particle size colloids to ensure maximum efficiency, providing 24ppm of silver in a clear moisturising gel. Nature’s Sunshine uses the very latest technology and cutting edge methods that provide you with only the very best quality silver products. Made with food-grade ingredients Silver Shield Gel contains no alcohol, and is safe for children.

Remember the Government Guidelines for preventing the spread of Swine Flu

• Cover your mouth and nose when coughing and sneezing, using a tissue and
• Throw the tissue away quickly and carefully
• Wash your hands regularly with soap and water
• Clean hard surfaces (like door handles and remote controls) frequently

Silver Shield Gel is ideal to carry in your pocket or handbag. It can be used frequently to protect your hands when hot water and soap are not available. Because Silver Shield Gel is so safe it can also be applied around the nose and mouth, or anywhere else on the body, and is completely safe to use on children, the frail and the elderly.

For more information on Silver Shield products visit http://www.TopQualitySupplements.com

Mark

Anti-Obesity Pills

2009-07-15T15:52:00.003+01:00

With recent news of an "anti-obesity" pill being researched it worries me that people don't even bother trying to lose weight the natural way any more.

There's obviously a market for this stuff or the big pharmaceutical companies wouldn't invest so much money into research for them.

And with an over-the-counter version making about £400million in it's first year in the US it shows that the number of people opting for the LAZY way out is huge!

But how well will these pills actually work? They, by definition, are drugs, that mess around with your body's natural chemistry and could have all kinds of side-effects.

Side-effects from the popular over-the-counter drug include wind and diarrhoea due to the undigested fat passing through the body (because the drug prevents it from being absorbed). The drug can also interfere with the absorption of some vitamins which means your entire body will suffer without extra supplementation of this vital food group.

What is the real cost of these pills? People are putting their health at risk and paying for the privilege!

All to do something that is possible with just a little bit of hard work.

The key to weight loss is simple. Eat a healthy diet and burn more calories than you consume through exercise (NOT by eating less).

A good exercise program, maintained consistently will ensure that you're burning calories, increasing your metabolism, and working your muscles.

So without even going into the whole gastric bypass arguement, my advice to anyone looking to lose weight is this:

* Change your diet to include healthier options, cutting out everything that is obviously full of sugar or saturated fats
* Eat your full quota of fruit and veg every day (Go for 5 portions of each - not combined)
* Exercise EVERY DAY, without fail - the key is consistency (with the diet as well as the exercise side of things)

All this leads to a healthy body as oppose to cheating your way thin and keeping the same old bad habits that got you there in the first place!

You could have liposuction but that doesn't cure cholesterol or blood pressure problems, or improve the health of your arteries; and again, you'll still have the same habits that made you gain weight in the first place, meaning unless you change this it'll just happen all over again!

There really is no better way to do this than good old fashioned exercise and healthy eating.

It really isn't as hard as you might think if you do it right!

Fill in the form opposite and I'll send you a copy of my Weight Loss report which'll tell you what you need to be doing to see fast and permanent weight loss whilst improving your fitness and health.

Interval Timer

2009-06-24T15:25:00.004+01:00

I thought for the blog today I'd take the opportunity to recommend one of the best training aids I've ever bought.

If you do any sort of training, an Interval Timer is priceless.

You can train without looking at the clock to time your rest periods, you don't have to worry about the timer during a set or run. There are no distractions so you can just get on with your set until the time's up.

I personally prefer using this method to counting reps - where poeple tend to stop at 10 (or a pre-designated number) even if they can do more.

This way, you keep going until the timer stops, so you can work harder, meaning better results!

It's as good as having someone next to you telling you when to go and stop.

The best Interval Timer I've come across is from Gymboss - it's cheap, easy to use, and can do whatever you want, with intervals from 1 second to 99minutes and 59seconds.

You can set it to run through once, to keep going until you stop it, or to stop after a set number of rounds (1-99).

Either set it to a single time to repeat, or have two times programmed in - for example you can set it to time 60 seconds for your work period, and then a 30 second rest before it starts again.

I use this for my own training ALL the time, with every Personal Training client I have, AND in all of my Bootcamp classes.

The timer's only $20 and ships quickly (you can get them on e-bay, but for the sake of saving £1 you're better off going to their official site here - much more reliable).

And you can also get them in 3 different colours now - Silver, Slate, or Hot Pink (nice!)

Click the link below and get your timer now - it'll be the best purchase you've ever made for your fitness training!

Crazy Swiss Ball Trick!

2009-06-14T12:29:00.003+01:00

Hi guys,

Just came across this video... DON'T TRY THIS AT HOME!!!

Mark

Moving throughout the day

2009-06-10T13:55:00.003+01:00

After a conversation with a client the other day, I've decided to make this post short and sweet and explain the importance of keeping your body moving throughout the day.

Lots of common problems nowadays tend to be caused by a lack of movement.

Unless you remember an exact time when you got an injury, or know how it came about (i.e. you fell over/twisted an ankle etc.), chances are it's been a long time coming.

Unfortunately, due to modern society, most people spend in excess of 8 hours a day sitting down. They get up, sit and eat breakfast, sit on the train/bus or in the car to get to work, often sit at a desk all day, then drive/bus/train home to sit down for dinner and for a bit of TV.

Obviously there are exceptions, but most people (even the busiest mums) find time to watch a bit of TV.

Well spending this much time seated, means a lot of your muscles are either pulled taught, or left on slack.

Your body doesn't like slack muscles, so if they're like it for enough of the time it will start to "wind them in", pulling them tight (such as your hip flexors when seated).

Then, when you stand up straight, these tight muscles get pulled tighter, so to avoid ripping them, they'll pull your joints with them to avoid being stretched.

Again, using the hip flexors as an example, this means these muscles will literally pull your pelvis forward, causing a tilted pelvis, leading to an increased lumbar arch and general poor posture.

Mix this with all of the other muscles that get tightened due to prolonged periods of sitting down and you've got some major postural problems!

So how can you avoid/counter this?

Well the best way to correct these muscle imbalances is with a personalised correctional exercise programme consisting of strengthening exercises for the weaker, stretched muscles, and stretching exercises for the tight muscles, as well as some mobility exercises to keep the joints moving and healthy.

But that's for another time - consult with your local fitness expert if you're interested in getting a programme written.

For now, you can start to reverse these effects, or at least prevent them from getting any worse by performing some simple exercises throughout the day - avoiding sitting without moving for long periods of time.

The added bonus of this is that it will give your brain a bit of a rest from work too, meaning you'll come back refreshed and able to work better anyway.

So,

Step 1
Get yourself a timer, either use a kitchen timer, a watch with a countdown timer, or go to http://www.online-stopwatch.com/ and get their free countdown timer which you can leave running on your computer while you work. (see below)

Step 2
Set the timer to 50 minutes. You can set it to whatever time you want, but 50 minutes seems to be the best as it's long enough to get a good portion of work done uninterrupted, but you won't be sat still for too long.

Step 3
When the timer goes off after 50 minutes, get up out of your seat and do something!

This could be something as simple as a few full body exercises (Squats, lunges, twists and bends), some stretches for the muscles that are tight, or even just spending 5 minutes walking around the office.

If you can do this consistently every hour, every day, you will be keeping your body moving and prevent further imbalances occurring or getting worse.

I'll be posting some short video clips of exercises you can do in these "mini-breaks" here over the next few days so be sure to check back or bookmark http://www.youtube.com/user/MarkOneFitness and check it periodically.

Again, if you want to use the free online stopwatch like the one below click the link to download it now.

Get a Stopwatch like this or make your own! At: Online Stopwatch

How does exercise/diet help you lose weight?

2009-05-16T17:09:00.003+01:00

So many people seem to be trying to lose weight without really understanding what it is they need to do for that to happen.

People go on diets – How does eating less help?

Sounds like a stupid question doesn’t it?

How about – How does exercise help?

Pretty stupid too... Or is it?

Without knowing how each of these things affects your body in a way that helps you to lose weight, you’re just “doing what everybody else is doing” without understanding why you’re all doing it.

It might have worked for your friend, you may know people who lost weight with a weight management group, but you don’t know what else they did while they were doing that; and how many of those people went on to re-gain that “lost” weight?

Everyone is different, but there is one simple truth that is true for EVERYONE – To lose weight you need to [consistently] burn off more calories than you consume. This means changing your lifestyle, not “going on a diet” which will ultimately end, meaning you start your journey of weight gain all over again.

Without understanding this one simple fact, you go into your diet with no idea of what you are doing or how it will work other than “It worked for________ (fill in the blank)”.

And for those of you who believe that you can do this properly without either exercise or diet (i.e. just do one of them), you’re fighting a losing battle.

What IS a calorie?

Contrary to popular belief a calorie isn’t just a way of seeing how good or bad for you a food is.
Calories ARE NOT bad!

A calorie is simply a measure of energy.

Therefore if we eat 2000 units of energy and only use 1500 units of energy, we store the extra 500 units (yep, as fat).

So, the recommended daily calorie intake for the average female is around 2000 calories (a VERY rough guide that should not be taken as gospel – for a more accurate measure of your daily amount you can use the Harris-Benedict Formula at the bottom of this article).

So, to lose weight you need to be consuming LESS calories than you’re burning. Simple.

But wait!

You can’t simply cut back on your eating and not exercise because your body is programmed to survive – 1000‘s of years ago, people didn’t know when their next meal would be, so we’ve evolved to survive as long as possible without food by holding onto our richest source of energy – fat.

If you cut back on your eating too much, your body will HOLD ON TO FAT, so instead of burning fat stores, it will burn muscle tissue, because muscle tissue needs energy, and your body wants to get rid of anything that’s burning energy.

So while reducing your calorie intake may cause you to lose weight, it will be from muscle tissue NOT fat tissue.

Enter... Exercise

By exercising, you are maintaining, or even building muscle tissue. This is important for a number of reasons.

Firstly, as I mentioned above, muscles need energy to function. Meaning the more you work a muscle, the more energy it needs/burns. So the more muscles you are working, the harder you’re working them, and the more often you work them – the more calories you will burn.

Secondly, the more muscle mass you have to maintain, the more calories you will be burning throughout the day just to maintain that muscle. These calories (if you are burning more than you are eating) will come from fat stores.

So in short, the more muscle you have, the more calories you will burn both during exercise AND throughout the day.

Starting to see why exercise is so important?

Without taking this too much further (you can download my Free report on weight loss from my website), I’ll leave you with a simple calculation that should show why it is important that you use both exercise AND a slight reduction in calories (only slight, or you’ll end up holding on to fat remember) to lose weight/bodyfat.

3500 calories = 0.45kg (just under 1lb) -- so to lose 1lb, you need to burn off 3500 calories MORE than you consume.

Spread this across the week and that means a calorie deficit of 500 calories per day.

Remember if you reduce your calorie intake too much you hold fat, so you need to create this deficit using diet AND exercise.

Reduce your calorie intake by 250kcal per day, AND increase your exercise/activity by 250 calories per day, and you’ve got your 500 calorie deficit. Meaning a steady, healthy weight loss of 1lb per week.

More importantly, by maintaining or building muscle, you won’t gain the weight back again when you “finish” your diet.

If 1lb a week isn’t good enough for you, then you will need to increase the amount of work your muscles are doing (not long runs/bike rides in the gym – work your muscles), but NEVER reduce your calorie intake by more than 500 calories below your recommended amount!

The harder you work, the more you’ll lose.

My book, Fab In 15 Minutes is a collection of 15 minute workouts that burn up to 250 calories each – this is a great way to reach your target quickly and effectively without ever having to set foot in a gym. Visit http://www.fabin15minutes.com/ for these weight loss workouts. If you could consistently lose 1lb a week working just 15 minutes a day would you do it?

To work out your recommended daily calorie intake use the Harris-Benedict formula below:

Men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)

Example- For a 170cm tall man aged 35 and weighing 90kg:
66 + (13.7 x 90) + (5 x 170) – (6.8 x 35)
= 66 + 1233 + 850 – 238 = 1911 calories

Women:655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 – age)

Example- For a 165cm tall woman aged 35 and weighing 75kg:
655 + (9.6 x 75) + (1.8 x 165) – (4.7 x 35)
= 655 + 720 + 297 – 164.5 = 1507 calories

Once you have this number (your BMR), multiply it by the following depending on your activity levels, to get your daily calorie guideline.

Sedentary BMR x 1.2 little or no exercise, desk job
Lightly Active BMR x 1.375 light exercise/sports 1-3 days per week
Mod. Active BMR x 1.55 moderate exercise/sports 3-5 days per week
Very Active BMR x 1.725 hard exercise/sports 6-7 days per week
Extra Active BMR x 1.9 hard daily exercise/sports AND physical job

So if we take the female example above with a lightly active lifestyle, your daily calorie guideline would be 1507 x 1.375 = 2072 calories per day

Please note, if you are “over-weight”, this calculation will slightly overestimate your caloric needs.

Now you (hopefully) have more of an idea of what it is you’re doing, check out the FREE weight loss report at http://www.markonefitness.co.uk/, and the workout book at http://www.fabin15minutes.com/.

Supplements - supplement :-)

2009-05-11T16:36:00.004+01:00

As a quick follow-up to the previous post, I'd like to mention the ONLY supplements that I recommend to my clients and that I use myself (which can be found here).

These products are manufactured to the highest standards and use the finest organic and naturally sourced ingredients (this even includes the skin and hair care products).

By using only natural ingredients, and not resorting to cheap, synthetic ones, you are guaranteed to get much better results from taking them.

This does mean they are slightly more expensive, but as I said before, nothing's more expensive than buying something that doesn't work!

And as valued subscribers to my mailing list, you can get 20% off when you place your order by using the code NLSubs20

You can also take the free Lifestyle Analysis Questionnaire to determine which of your body systems are stronger, which are weaker, and which products are best suited to support those weaker systems.

Many of my clients have reported great results from these products so please try the Lifestyle Analysis and take a look at your recommended products.

If you decide to order, remember to enter your discount voucher code and your order will be shipped right to your door. Click the link below to be taken to the site's homepage:

High Quality Supplements

If this link doesn't work, just copy and paste the following into your browser:
http://www.naturessunshine.eu/uk/markonefitness/index.asp

Feel free to send this link on to friends and family so they too can take the Lifestyle Analysis.

Supplements

2009-05-04T12:46:00.003+01:00

A lot of people nowadays seem to think that to lose weight, build muscle, or rid themselves of aches and pains, supplements are the answer.

Spending a small fortune on multi-vitamins, joint supplements, protein powders, energy drinks, fish oils, and even steroids for the really desperate (and lazy), you have to wonder if they’re working or not.

Most of the food now available to us is lacking in vitamins and minerals due to the over-farming of the fields, meaning that the soil doesn’t get the chance to replace it’s depleted nutrients – and since you are what you eat (this applies to plants too) – there will be no nutrients in the soil for the plants to absorb, which in turn means no nutrients in the plants for us to absorb.

This isn’t just limited to our plants either; our meat is also mass farmed meaning the suppliers are constantly looking for cheaper ways to provide MORE meat with less effort and expense. So they turn to factory farms where animals are packed together as closely as possible, not able to move and probably never even seeing daylight.

Obviously this causes the animals to get sick, and the only way to keep them alive long enough to make it to slaughter is to pump them full of antibiotics and other drugs to make them grow quicker. Their food is also lacking in any sort of nutrition – again, no nutrients in the animals food means no nutrients in the meat when we eat it.

Check out the video below to get an idea of how our foods are being produced. This is the tamer version that I thought everyone could watch. If you’re a bit braver, head to my links page at http://www.markonefitness.co.uk and check out the video “Meet your meat”.

Eating antibiotics in our food every day means we grow a resistance to antibiotics (ever had a course that didn’t work...?). This also breeds new strains of germs that are resistant to antibiotic treatments.

So what can you do about it?

The best thing you can possibly do for your health (along with exercise) is to eat healthy, nutrient rich foods; which means buying fresh fruit and veg from local producers – if you get it from your supermarket then the chances are it’s been treated with chemical preservatives and has been in cold storage for anywhere up to 6 months before it reaches the shelves.

Organic foods are not a fad for the rich; they are a necessity for everyone who wants to be healthier. How much cheaper is it really to buy non-organic food when you have to spend a small fortune on supplements to make up for its shortfalls?

However, I understand that it DOES cost more to eat everything organic, and in the current economic climate cost is an issue. So my advice is this:

Eat as much organic as possible – particularly meats as these can actually cause you harm with some of the chemicals they contain.

Get your fruit and vegetables seasonally from local farms (look around for farmers’ markets, there are more around than you think) – or alternatively, grow your own, you’ll taste the difference!

And as a lot of your food will still be lacking in nutrition, yes, I do recommend that you consider taking a good quality supplement to ensure you are meeting your daily requirements for essential nutrients.

So what supplements should you take?

Personally, I recommend taking as few as possible. Many of the supplements available are, again, unfortunately made as cheaply as possible (these companies are businesses after all), so remember: If it’s cheap to buy, it’s cheap to make. And if it’s cheap to make, it has cheap ingredients.

All this being said, I would recommend taking a good multi-vitamin, an omega-3 supplement, and (if you struggle to eat breakfast or to get protein in every meal) a protein supplement.

The price ranges for these vary dramatically, so get the best that you can afford. Nothing’s more expensive than buying something that doesn’t work, so avoid going for the cheapest stuff available – it won’t save you anything in the long run.

If you’d like to know where to get top quality organic, natural supplements, contact me through my website www.markonefitness.co.uk and I’ll be happy to give you some good companies that sell high-quality products.

2009-04-16T18:59:00.003+01:00

Outdoor Training

Now that the worst of the weather is behind us and it's starting to warm up a bit I'd like to think that most of you are considering moving your training (or at least part of it) outdoors.

Granted if you're used to using the gym machines (which by now I hope I've convinced you not to) you may be at a loose end as to what you can actually DO outside other than running.

Well I'm going to use this post to give you some ideas of what you can do to turbocharge your training and increase fitness levels, and fat loss, faster than you could imagine.

The limits of the gym mean there are a huge number of exercises you can't do, or just don't want to do in a busy gym, that you can easily do in the unconfined space outdoors and without so many spectators making you feel like YOU'RE the one doing things wrong (as if sitting on a bike watching telly's going to get results!).

So, for starters, you can achieve almost any result you want using just bodyweight exercises.

These could include push-ups, squats, lunges, sprints, chin-ups (on a bar/tree/rope), burpees, jumping (lots of variations), crawling and climbing, although there is no limit to the movements you can make up and combine.

Make use of the space - this isn't generally available in gyms, so unless you're willing to train in the rain, you won't be able to perform these exercises for a large part of the year.

Use the space for sprints, bounding, skipping, gymnastic type rolls and cartwheels, try some handstands or even make use of obstacles like benches and fences. Challenge yourself.

And with just a few simple, cheap bits of equipment you can add literally thousands of new exercises to your routine.

Buy a bag of sand from your local DIY store, a bit of rope, resistance bands, an old tyre, heavy medicine balls and some dumbbells and you've got yourself a gym that outshines even the flashiest of gyms.

But remember that training is about having fun and pushing yourself to the limit, don't stick to the same exercises you'd do in the gym, take advantage of your surroundings and make up as many movements as you can, however silly they might look.

If you can see potential in ANYTHING, use it!

Change your exercises to take advantage of the outdoors and train HARD. Find a local Bootcamp and make it a regular training session.

If you're local to Dartford, Kent, visit my website Personal Trainer Dartford for times and locations of my Bootcamp classes.

And just so you know that I put my money where my mouth is, check out this video of a workout I did a couple of weeks ago (I haven't got around to editing the more recent ones yet!). It's a great example of a tough workout that you can do in your back garden, or anywhere!

The Workout the World Forgot

2009-04-08T17:15:00.000+01:00

Hi everyone,

Welcome to my first blog!

I thought I'd start it off with a video that sums up how training should be, it's a guy called Erwan Le Corre and this is how it should be done - completely natural training with no gyms in sight!

Check it out!