Exercise and Health

Exercise and Health, health

11 Tips To Stop Being Unhealthy in 2017


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“The greatest gift you can give anyone is a healthy you” as my previous pastor once said. It’s true – you’re not going to be the rock solid blessing you’re supposed to be to others if you’re not healthy and fit.

So, drawing on my decade of experience working in the NHS and for private health clubs as an exercise specialist, here’s a set of rapid-fire vlogs to help you get going this year – feel free to drop me a line for any specific help:

  1. Set a long-term goal
  2. Get some new kit
  3. HIIT – Mix up your training types
  4. Fitness Blender
  5. Find a mate
  6. FITT acronym
  7. Be realistic
  8. Les Mills BODYPUMP – Build lean muscle to beat fat
  9. Get some new trainers! Never run in old shoes!
  10. SIS Electrolytes
  11. Polar self-tracking

*Body Pump info HERE:

*Fitness Blender info HERE

*Science in Sport Electrolyte info HERE

* Self-Tracking info HERE

(more…)

Addiction, Exercise and Health, Prayer, spirituality

Dependence


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Did you know that it’s possible to be addicted to exercise? In fact, exercise dependence is widely recognised as a form of compulsive behavioural addiction – a psychological state that is damaging to physical, mental and social health.

The basic principle of establishing whether you’re addicted to exercise, or not, (or to what extent), is to answer a series of questions which pumps out an overall score of your psycological state.

*Google: exercise dependence and HAD test.

(more…)

Exercise and Health

Personal Bests


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On top of our normal training, Mairi and I have been investing in a Personal Trainer for the last 4 weeks at Nuffield Health. The sessions with Rob are hard-core.

Because I’ve worked in exercise and health for 15 years, including within clubs like Nuffield, I tended to put this off as an option because of my own knowledge base in this industry. (more…)

Exercise and Health, sleep, Theology

Reclaiming Rest


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It’s 1:30am, the middle of the night, and you’re wide awake struggling to sleep. What’s more, you really need to sleep because you have to be up early the next day or you’ve got an important presentation to give at work or you’re speaking at church. It’s tough when you don’t sleep and you have to be up front on public duty, as it were – I’ve been there many times.

I wasn’t sleeping last night (more…)

Exercise and Health, sport, Sports Injury

Recurring Knee Pain? Try VMO Training


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What the chuff is a VMO?

VMO stands for vastus medialis oblique and is part of the vastus medialis quadriceps muscle at the front of the thigh. The position of the vastus medialis oblique is just above and to the inside of the knee cap. The fibres of VMO have a more oblique alignment than the other fibres of vastus medialis. It arises from the tendon of adductor magnus muscle and converges to join the other quadriceps muscles inserting via the patella tendon, to the tibial tuberosity at the top of the tibia shin bone.

Here’s a picture:

 

VMO

Why VMO?

Often times, recurring knee pain can be improved through exercises designed to strengthen this muscle as it has a significantly stabilising effect on the movement of the knee joint and so reducing pain/discomfort that comes from weakness in the muscles or joint itself. You might have noticed that footballers generally have very developed VMOs as part of very strong quads due to their sport specific adaptations/training.

So it’s worth knowing that, generally speaking, the stronger the muscles are surrounding a joint, the more stable/functional the joint is and the less likelihood of discomfort/pain.

VMO Exercises – 4 sets of 10-12 reps 3-4 x p/week

Here are three exercises you can try to specifically strengthen your VMO in the hope of avoiding and reducing knee pain: (more…)

Exercise and Health, sport

FbN2 Fitness Blender Challenge: 30, 40, 50 or 60?


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We follow Fitness Blender as an excellent part of our exercise plan. Amongst swimming, BodyPump, weights and other CV exercise, it’s great to have some HIIT routines (High Intensity Interval Training) to challenge different energy/fitness systems.

Here’s a particularly hard Fitness Blender HIIT challenge. Why not give it a go and see what interval you can get to? I managed 40 but Mairi nailed 50! (tip: make sure you’re properly warmed up). (more…)