at Ham Common, London, TW10 United Kingdom
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We offer a variety of training options and all sessions are tailored to meet your individual needs. For more details on our services please visit our website, www.londonpersonaltrainingcompany.com
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Sports calorie expenditure: Tennis is fantastic for improving motor skills, coordination. It's also good for improving cardiovascular fitness and strength. Be aware though to balance upper body strength to compensate for using a racket in one hand. Upper body dumbbell training is recommended. Calories burned per hr: 408
Low Calorie Diets: These diets are very fashionable at the moment and many people have had success with them. Many of these diets involve eating 500 calories on certain days of the week and increasing on other days. If you do decide to go down this line be aware that if you are very active and exercise regularly you could have complications. Food is fuel and just like a car if we don't fuel up we wont get very far. So if embarking on a low cal diet make sure you are getting all your required sources of nutrition into your body. Take some time and organise yourself, remember the body is very complex and needs all sorts of nutrition to function properly.
Acid Reflux Part 2, Natural Remedies. Apples calm down acid production and reduce the burning sensation. Apples neutralize the acid in your stomach in about 5 minutes. Braeburn or Gala apples work best. Celery sticks and cabbage will also minimise stomach acid. Herbal drinks such as Camomile, Peppermint, Fennel and Liquorice tea are great for heartburn and are often used as ingredients in medicine to reduce inflammation in the stomach. Baking Soda: Baking soda is a natural antacid. Mix between 1/2 and 1 teaspoon of baking soda with a glass of water to neutralize acid and temporarily alleviate heartburn caused by acid reflux. However it shouldn't be over-used as it is high in salt and could cause side effects like swelling and nausea. Water: If you don't drink enough water then dehydration could be part of the problem. Water can wash down the acid created, like water on a fire.
Strawberries: 1.One cup of strawberries contains only 43 calories, has fiber that helps lower blood pressure, and curbs overeating. 2. Antioxidants: Strawberries contain chemical compounds called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit. Strawberries also contain vitamin C, folate, and the ﬂavonoids, quercetin and kaempferol. 3. Anti-inflammatory: The phenols in strawberries also fight against many inﬂammatory disorders, such as osteoarthritis, cancer, asthma and atherosclerosis. 4. B-complex: The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. 5.Magnificent Manganese: One cup of strawberries contains 21 percent of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inﬂammatory agent. Manganese is also great for the bones. 6. Bone Health: Strawberries have potassium, vitamin K, and magnesium— important for bone health 7. Strawberries are good for your eyes, proper brain function, and provide relief from high blood pressure, arthritis, gout and heart diseases. 8. Anti-aging properties: Strawberries have biotin, which helps build strong hair and nails. Strawberries also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to help prevent sagging. 9. Vigorous Vitamin C: One cup of strawberries contains an incredible 136 percent of the RDA of vitamin C, an effective antioxidant. Vitamin C is vital for connective tissue (collagen) formation, which keeps our skin looking young. Vitamin C has an important role in anti-aging. 10. Weight Loss: Strawberries contain a compound called nitrate that has positive effects on blood flow and oxygen around the body. Nitrate stops muscles from becoming too tired after exercise.
Tip 6: Walk Try to increase your activity levels by walking whenever you can. Instead of taking the car to the shops walk or take the bike, if you do take the car don't park right outside the shop, park as far as you can, always use the stairs where possible instead of the lift or escalator, if taking the bus to work come off a stop earlier and walk the rest of the way. All these little adjustments will make a big difference to increasing lean muscle tissue which speeds up your metabolism and will also benefit your cardio vascular system.. What a 60kg person burns in 30 minutes of Walking: Strolling: (2mph): 75 calories Walking: (3mph): 99 calories Fast Walking: (4mph): 150 calories Wear loose-fitting clothing that allows you to move freely. Choose thin layers rather than heavy, chunky clothing. If you’re walking to work, you can just wear your usual work clothes with a comfy pair of shoes.
Tip 8: Interval Training Once your Base Fitness has been reached you will be able to start Interval Training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—increases fitness and burns more calories over a short period of time than steady-state cardio work. In fact you can get equal or better results working for 6-10 minutes on Interval than doing the equivalent exercise in a constant workload for 45 minutes.
1km Challenge: Instead of running for a long period of time try running at a faster pace for only 1km. Not only is it time friendly as it's very short but also has great health benifits as you are working at a heightened pace, pushing your heart rate higher which in turn will adapt so you become fitter. Also it's weight baring so good for bone strength and at the same time short enough so as to not put too much pressure on joints. Try it at the end of every work out session and gradually increase the speed as you get better. Add one long distance run such as 5km at a slower pace once every week to maintain stamina. Obviously with any running activity make sure you are in a state of good health before carrying it out.
Coconut Oil: The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism. It also helps relieve kidney problems, heart diseases, high blood pressure & diabetes and improves dental care and bone strength.
Tip 9: Plate Tip 9: Smaller Plate: Try using a smaller plate to adjust your food portion. This is a fantastic method which encourages us not to over eat.
Acid Reflux:Part 1 Many of us have experienced Acid Reflux at some stage. It can cause symptoms such as heart burn, burping and trapped wind. Our stomachs contain a high content of acids which are used to break down the foods we consume for digestion. However the acid can move up into your esophagus and cause symptoms of acid reflux. Factors such as eating large or heavy meals or lying down right after a meal can contribute to acid reflux, as can being overweight or obese. Other causes include: Snacking close to bedtime; eating certain foods, such as citrus, tomato, chocolate, mint, garlic, onions, or spicy or fatty foods; drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea; smoking; pregnancy; taking certain medication such as aspirin, ibuprofen, certain muscle relaxants, or blood pressure medications.
Eat less salt Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Tip 10: Eat More Frequently. By consuming smaller meals packed with a higher protein ratio and having these smaller meals often through-out the day can actually aid weight loss. This is due to the way the body reacts to different energy intake. If you had a more normal high carbohydrate diet the body thinks it has to store the carbs as it thinks you are about to perform some kind of cardio vascular activity. But if you don't the carbs will be stored as a sugar which will then turn to fat. But if you have a higher protein diet the body is tricked into thinking it has to use the energy straight away, this forces your metabolism to react which results in weight loss. Studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
Sports, calorie expenditure: Swimming’s biggest health benefit is its complete lack of impact to your joints and it's a great toner. If you have access to a pool put some time aside to swim some laps. Even walking or treading in water has great benefits. Calories burned per hour: 500 to 800.
Sleep: Many of us suffer from a lack of sleep. We should be aiming for 7-9 hours of sleep according to the National Institute of Health. Sleep is such an important factor in well being, it's the time when the body can re-group and recover. The immune system regenerates, muscle fibres become stronger. The better sleep you have also helps with weight loss, a lack of sleep causes stress which in-turn slows our metabolism. Lack of sleep is also linked to a shorter lifespan, so it's vital to try and find ways to get your 7-9 hours sleep a night.
More Reasons to Quit Smoking: •Whiter teeth •Improved fertility •Better breathing •Longer lifespan •Better Taste and Smell •Blood Pressure Lowered •Improved Immune System •More Energy •Better Hygiene
DOMS (Delayed Onset of Muscle Soreness) We've all experienced this sort of pain, normally the day after a workout. But don’t be put off. This type of muscle stiffness or achiness is normal and doesn’t last long. Its actually a sign that you are improving. Any movement you're not used to can cause DOMS, in particular, movements that cause the muscle to contract while it lengthens (called eccentric muscle contractions). Examples of eccentric muscle contractions include going down stairs, jogging or running downhill, lowering weights (such as the lowering phase of a bicep curl) and the downward motion of squats and push-ups.
Tip 4: Strength Work. 1 pound of fat in your body burns 3 calories a day, however 1 pound of lean muscle tissue burns 50 calories per day. So the more fat your body contains the slower your metabolism. However the more lean muscle tissue you have the more calories you will burn through-out the day. So add resistance strength exercises into your routine.
Tip 3: It is vital in order to reach your goal that you have some kind of measurement to work from. If you chose to weigh yourself it is imperative that you perform your weighing in the same way and at the same time of day so you that you are more likely to get a uniformed result. However, as you train you will gain more lean muscle tissue. Muscle tissue weighs 3-4 times more than fat so for this reason I would recommend a body fat % test or the simple Clothes Test. This could be a tight pair of jeans or a tight dress. If it feels looser, you're on the right track.
Tip 2: increase your Proteins to speed up your metabolism. You should be aiming to consume 40% Protein, 30% Carbs and 30% Fats on every meal. By using this method you could lose up to a pound per week.
10 Tips to Lose Body Fat Tip 1. Download the my fitness pal app onto your smart phone. It lets you bar code all of your food intake using the camera on your phone. You can set your calorie intake for the day, and also put in any exercise undertaken each day. I highly recommend this app, I've been using it with my clients for some time now with great success.
Tip 7: Drink Water Studies have shown that consuming 1-2 glasses of water before a meal can help significantly in reducing weight. This is because the water provides a sense of fullness, so not as much food is needed to reach the point of being full. Plus, it doesn't hurt that having water as your drink of choice instead of an empty-calorie beverage can save more than 100 calories per glass.
Tip 5: Low GI The glycemic index or GI is a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The range is from 1 to 100. The lower the GI the less fat you will put on. So next time you are out doing the food shopping bare this in mind.
For many of us today is the day we start heading back to to the gym to restart our routine. Don't expect to be as fit as you were before the holidays. Fitness is easily gained but also easily lost. If you haven't trained in 2 weeks you will notice loss in strength and cardiovascular fitness. However this is when your muscle memory plays a great part. The trick is not to over do it over the next 3-5 sessions. Go back to basics and work 50-70% of what you normally do. This will be the safest and quickest way to get back your BASE FITNESS. Before you know it you will reach or even surpass your previous level,