You don’t have to slog it out in a sweaty gym to maintain your fitness. Simply boosting your levels of general daily activity can massively improve your health and fitness…

It has been proven that 20 minutes per day of light to moderate exercise can help towards the prevention of Cardiovascular & other health issues!

So here is 3 ideas for you!

1. Fast walk for 20 minutes every other day & 20 minutes cycle every other day!

2. Swim for 40 minutes once per week, weight in the gym twice per week & walk for 20 minutes 4 times per week.

or if you’re feeling very fit and energetic!

3. Swim for 40 minutes once per week, interval running for 30 minutes twice per week,      3 strong split routine weight training sessions per week & 1 day of rest!

Many people in the UK are respectable drinkers & have a few drinks at special occasions or with a meal.

Unfortunately binge drinking is very common between teenagers, students & young professionals; however alcohol consumption is on a massive increase with the older generations also (which lead an example for the rest of the UK). Alcohol is not the problem! It is people over use & attitude towards the consumption of it which causes issues!

We have read this really good blog on the top 10 health risks with drinking excessive amounts of alcohol!

1. Pregnancy risks

women consuming alcohol when they are pregnant is very dangerous for the foetus. The results can be very disheartening like birth defects preventing normal growth causing mental retardation and improper formations of body parts. Hence avoid alcohol completely during pregnancy to have a healthy baby.

2. High blood pressure

Drinking more than two standard drinks of alcohol a day has a possibility of increasing the blood pressure twice, compared to non drinkers. It is advised for people with high blood pressure and being overweight to not consume alcohol. The suggested quantity of alcohol for men is two standard glasses per day and one glass for women.

3. Heart diseases

Apparently, average alcohol consumption reduces the risk of occurrence of heart attacks, strokes and coronary heart diseases. But excessive drinking can cause cardiovascular disease damaging the heart and its blood vessels.

4. Hangovers

one of the common short term effects of over drinking is hangover. Hangover means dehydration, headaches, vomiting, nausea, stomach pains, uneasiness and sickness that occurs after crossing the limit of alcohol your body can tolerate. The best way to get rid of it is to have a glass of lime juice or eating oily fried food.

5. Cancer

There is a high risk of breast cancer for women consuming more than average alcohol per day. Alcohol can even cause cancer of lever and digestive region. Not only excess consumption even little alcohol can cause this deadly disease.

6. Accidents

Driving under the influence of alcohol is very risky as a person’s reaction time becomes slow. There is a tendency to lose control while driving a vehicle. This might lead to accidents or even killing innocent people on the road.

7. Inappropriate behaviour

Consumption of alcohol makes you lose control over yourself. One might unknowingly indulge in unnecessary sexual activities which can lead to unwanted pregnancy or even get infected with sexually transmitted diseases.

8. Liver diseases

Liver diseases occur because of continually consuming alcohol. Liver can function even when it is damaged up to 75%. But torturing the liver after that point can lead to scarring of it or what is known as cirrhosis. Alcohol contains toxins called acetaldehyde which tend to damage the liver cells. And once it is damaged it can even lead to death.

9. Pancreatitis

Heavy drinking say more than 5 glasses a day can cause this disease. And if affected by this disease it is for life. One has to very careful while eating oily or fatty food. Pancreatitis is swelling of the pancreas. The main symptoms are pain in the upper abdomen, nausea, vomiting, fever and sweating. If it gets severe it can result in digestive problems, diabetes and pancreatic cancer.

10. Alcoholism

Addiction is the extreme case of alcoholism. It is the point where the body surrenders to alcohol and cannot live without it. In fact the body demands increased quantity gradually. And when deprived of it, the person starts to feel weak and irritated. It can even lead the person into depression.

http://www.quicktop10.com/health/top-10-risks-of-drinking-alcohol/

Living in a world full of many distractions can diturb your exercise plans!

Here are our 5 top tips to remain focused & motivated

1. TURN OFF YOUR MOBILE PHONE! HOW MANY PEOPLE DO YOU SEE IN THE GYM NOT EXERCISING PROPERLY, BEING DISTRACTED WITH UPDATES FROM FACEBOOK, SMS ALERTS & PHONE CALLS! OUR NUMBER 1 TIP TO STAY FOCUSED WHEN EXERCISING IS TURN OFF YOUR MOBILE!!!

2. LISTEN TO MUSIC THAT MOTIVATES YOU! THERE IS NOTHING WORSE THAN EXERCISING TO MUSIC THAT YOU HATE! IF YOU LOVE ROCK ANTHEMS, THERE IS NOTHING WORSE THAN LISTENING TO CHEESY POP OR DUB STEP. HOWEVER IF YOU LOVES DANCE CHARTS OR R&B THERE IS NOTHING MORE NAUSEATING THAN LISTENING TO 60′S & THE LIKES OF 70′S CHEESE! (THIS IS YOUR TIME TO EXERCISE SO LISTEN TO THE MUSIC YOU ENJOY HEARING!)

3. KEEP CONVERSATIONS TO THE BEGGINING OR AT THE END OF TRAINING! HAVE YOU SEEN MANY W.I. GROUPS FULL OF MEN IN THE GYM LATELY? IF YOU HAVE & YOU WISH TO FOCUS ON YOUR FITNESS THEN STAY AWAY FROM THESE TYPES OF PEOPLE AS THEY ONLY GO TO THE GYM TO TALK & NOT TRAIN!

4.  KEEP YOUR ENERGY LEVELS UP! CONSUME A SMALL MEAL OR A CARB / PROTEIN SHAKE AN HOUR BEFORE EXERCISE! MOST PEOPLE’S ENERGY LEVELS ARE DEPLETED WHEN EXERCISING, SO KEEP THEM UP BY CONSUMING THE RIGHT PRE & POST TRAINING MEAL FOR YOU!

5. WEAR CLOTHES  THAT MAKE YOU FEEL GOOD! IF LYCRA IS YOUR THING OR BAGGY MC HAMMER LIKE PANTS ARE, WEAR IT! MAKE SURE THAT THE CLOTHES YOU WEAR WON’T INJURE YOU! IF YOU FEEL GOOD IN YOUR OWN CLOTHES IT WILL AID YOUR TRAINING!

Below is a link to a really popular fitness cd to keep you motivated!

• Jumping on an exercise bike in just 20 second spurts can improve insulin function, scientists claim

So, does this mean that personal trainers are out of a job?

 
Read more: http://www.dailymail.co.uk/health/article-2071590/Just-MINUTES-exercise-week-prevent-diabetes-say-scientists.html#ixzz1oTJiHQAr

At this time of year many people regret they ever made New Year resolutions!

Most if not all who have made a list of New Year’s resolutions have failed miserably!

So why do most people give up so easily?

Well it is simple!

It is now accepted in society to “WANT NOW” & “DREAM OF RESULTS!” rather than “JUST DO IT!”

Too many people make excuses & never execute their plan to perfection!

So what are the main 5 excuses not to get great results!

1. The “I’ll do it tomorrow” mindset

2. I have had a bad day! I’ll feel better in front of the TV with a pack of crisps instead!

3. Its dark & miserable outside & it’s raining!

4.  I kind of have a plan, I’ve stuck to it for 5 days and it’s not working!

5. I’ve given this diet 9 days and I’ve only lost 1llb! Let’s try another diet fad instead!

To conclude!

New Year’s resolutions are not a waste of time!

Making a plan & never seeing it through is!

Too many people YO-YO & NEVER EVER see things through like they should! If they did the results would be amazing!

Exercise and Fitness for the Cancer Patient

In times past, people who were diagnosed with cancer, whether it was a common cancer like breast cancer or a rare one such as mesothelioma were told to rest as much as possible. Recent studies have shown that exercise during and after treatment can be done safely and may improve the quality of the patient’s life. While rest is important while a patient fights the disease, too much of it can cause weakness in muscles and limit the range of motion. This is why it is important to be as active as possible during the treatment process and beyond.

Physical activity provides many benefits to a cancer patient, such as improving muscle tone, increasing blood circulation and energy, decreasing the risk of heart disease, lessening depression and anxiety, controlling nausea and giving a feeling of well being. Energy levels tend to be higher in patients who exercise regularly, which results in less social isolation.

The patient’s health care team should approve any exercise regimen before starting. The best results may be obtained through working with a physical therapist or an exercise specialist. Both are trained to find the right type, duration and intensity of exercise that suits the needs of the individual.

When starting out with a new exercise routine, it is best to go slowly with frequent breaks for rest. It is important to include all the muscle groups and perform activities that emphasize flexibility, aerobic fitness and overall strength. The patient should always use moderation and pay attention to how the body is reacting.

There will be some days when there is too much fatigue, especially during radiation and chemotherapy treatment. While exercise can help alleviate tiredness, it is vital to allow the body to rest and recuperate.

Staying motivated can be a problem with any physical activity regimen. It can be helpful to set goals for the short and long term and try to keep it fun. Mixing up different exercises on different days can keep it fresh and interesting, as can working out with friends and family. Making a chart of progress and celebrating when goals are reached can give a feeling of accomplishment and satisfaction.

Cancer can be a scary experience but it is not the end. Staying physically strong can help a patient beat the disease and appreciate the new lease on life.

Please Note this is by: David Haas of the Mesothelioma Cancer Alliance

Due to the sensitive subject, GTPT LTD is simply posting this blog & has not created the content.

www.mesothelioma.com/blog/authors/david/

There are so many choices out there!

Some ideas are:

* Fitness videos

* Xbox Kinect or Playstation or Wii Fitness Games

* Yoga & Pilates guides

* Exercise equipment such as treadmills, cycles, multigyms etc…

Unfortunately many people buy gizmos and new technology fitness tools with the desire to get amazing results quick! However, the reality is it’s never easy to get good results quick without a plan & persistence! For more of a structured plan & to achieve GREAT results your always better off having a Personal Trainer to guide you!

Some of the benefits of having a PT at home are;

* Flexibility with training schedule

* Train on a 1 to 1 with no one else around starring at you!

* Feel more confident in your home environment

Some suggestions when exercising at home with or without a PT!

* Turn up some good music!

* Turn off your phone & all distractions!

* Allocate a sensible amount of time to exercise!

To have a FREE consultation with one of our leading PT’s please contact us!

We at GT Personal Training only take on mature PT’s who have expertise and ample of experience that will serve any customer well!

We believe that our followers & especially our Facebook Fans should be rewarded with all of the following:

* FREE fitness updates

* Latest news on health & fitness trends

* Video interviews with sports stars from various sports from around the world!

* Funny weekly pictures & videos to keep you amused & aware of health & fitness!

* & last but not least FREEBIES! Our competitions are not just great! They are the best! What other companies give away a £550 multi-gym, £600 IPAD / Blender prize, Signed Liverpool shirt (with Gerrard’s signature too!!)

So, at this point if you are reading this please “LIKE” us on Facebook & Enter our IPAD & Blender Competition! www.facebook.com/GTPERSONALTRAINING

1. Dark Chocolate: No, that is NOT a typo! Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries), and it contains a sneaky little  ingredient called THEOBROMINE that can have a very positive effect on boosting your metabolism.

It also contains a nice dose of oleic acid, which is a monounsaturated “skinny fat.” Make sure to choose the 78% or higher cocoa levels for best results.

2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts. These are the best: pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds.

Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals. (By the way, eat organic peanut butter with no added sugar as the regular stuff is loaded with trans-fats.)

3. Omelets: Despite what you may have heard, Eggs aren’t bad, they’re actually nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids.

Plus, they keep you full for long periods of time… also, choose eggs that come from free-range chickens because you’ll get more healthy nutrients.

4. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar… which means you will store less blubber!

5. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called CAPSAICIN, increases calorie-burning, stabilizes blood-sugar levels (which decreases fat-storage), and is a potent antioxidant… so it sure seems like the right time to add some of this “spice” to your life!

website was: http://www.fatburningfurnace.com/blog/these-5-unique-foods-kill-belly-fat-fast

Unfortunately many people in the UK do not enjoy the work that they do. Many have to get up early to then commute long distances and fight there way to the JOB! Then when their working day is finally over they will have to drag their tired selves back home! After a long day many people are so fed up and tired that they start to find comfort in binging on whatever foods are available! & due to the dark evenings the typical office worker will come up with whatever excuse they can possibly find not to exercise!

Well if this is YOU! Stop it now!

Do the following!

1. Find a JOB which you enjoy!  

2. Cut out the excuses!

3. Eat more structured & healthier meals

4. Exercise regularly to avoid feeling low

5. Book a short break or holiday every 6 months to give yourself a break!

If that doesnt work contact us instead! www.gtpt.co.uk