tag:blogger.com,1999:blog-7856704576408171602024-03-05T07:24:44.583-08:00GM-FitnessGM fitness is a Cardiff based team of professional male and female personal trainers that have years of experience getting results for people in the South Wales area. We cater for children to men and women 60+, helping beginners and professionals with different goals and needs.
GM fitness excel in getting you the body you want. We provide expertise in fat loss, muscle gain and sculpting, nutrition planning and general health and fitness.
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.comBlogger83125tag:blogger.com,1999:blog-785670457640817160.post-60091151249140945372018-08-14T12:02:00.001-07:002018-08-14T12:02:21.116-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://www.gm-fitness.co.uk/single-post/2018/07/25/Is-Your-Sofa-Killing-You" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; cursor: pointer; display: flex; flex-direction: column; height: 43.1875px; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline; width: 630px;"><div class="flex_display flex_vbox" id="comp-j72brxk0_MediaLeftPage_PhotoPost__0_0_2_0_def_8" style="-webkit-box-orient: vertical; align-items: flex-start; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; display: flex; flex-direction: column; margin: 0px; outline: 0px; padding: 0.01em 0px; position: relative; vertical-align: baseline;">
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<div class="s_usaAWRichTextClickableSkin_richTextContainer s_usaAWRichTextClickableSkinrichTextContainer" id="comp-j72brxk0_MediaLeftPage_PhotoPost__0_0_2_0_titlerichTextContainer" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; height: initial; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 501.438px; word-wrap: break-word;">
<h2 class="font_5 color_20" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; color: black; font-family: verdana, geneva, sans-serif; font-size: 36px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: 1.2em; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Is Your Sofa Killing You?</strong></h2>
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<a href="https://www.gm-fitness.co.uk/blog/author/GM-FITNESS---Gareth-Myles" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; cursor: pointer; display: flex; flex-direction: column; height: 19px; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline; width: 126px;"><div class="label s_usaAWRichTextClickableSkin" data-packed="false" id="comp-j72brxk0_MediaLeftPage_PhotoPost__0_0_2_0_author" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; height: auto; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
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<span class="transparent" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">GM-FITNESS - Gareth Myles</span></div>
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<a href="https://www.gm-fitness.co.uk/single-post/2018/07/25/Is-Your-Sofa-Killing-You" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; cursor: pointer; display: flex; flex-direction: column; height: 300px; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline; width: 300px;"><div class=" " id="MediaInner_PhotoPost__0_0_2_0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; cursor: pointer; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<div data-display-mode="fitWidthStrict" data-height="960" data-proxy-name="Image" data-uri="4019bd_ea7119b698d94d5da5b130614d955011~mv2.jpg" data-width="960" id="comp-j72brxk0_MediaInner_PhotoPost__0_0_2_0_1_photo_container" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; cursor: pointer; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline;">
<div class="wp2" data-content-padding-horizontal="0" data-content-padding-vertical="0" data-exact-height="300" id="comp-j72brxk0_MediaInner_PhotoPost__0_0_2_0_1_photo" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; height: 300px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 300px;" title="KEEP MOVING">
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<img alt="" data-type="image" id="comp-j72brxk0_MediaInner_PhotoPost__0_0_2_0_1_photoimgimage" src="https://static.wixstatic.com/media/4019bd_ea7119b698d94d5da5b130614d955011~mv2.jpg/v1/fill/w_300,h_300,al_c,q_80,usm_0.66_1.00_0.01/4019bd_ea7119b698d94d5da5b130614d955011~mv2.webp" style="-webkit-user-drag: none !important; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; height: 300px; margin: 0px; object-fit: contain; outline: 0px; padding: 0px; user-select: none !important; vertical-align: baseline; width: 300px;" /></div>
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<div class="s_usaAWRichTextClickableSkin_richTextContainer s_usaAWRichTextClickableSkinrichTextContainer" id="comp-j72brxk0_MediaLeftPage_PhotoPost__0_0_2_0_textrichTextContainer" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; height: initial; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 310px; word-wrap: break-word;">
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<a href="http://www.gm-fitness.co.uk%20%20%20/"><span style="color: black;">A comforting enemy has infiltrated our homes offering us comfort but is it at the expense of our health, could your sofa be killing you?</span></a></div>
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<a href="https://www.gm-fitness.co.uk/"><span style="color: black;"></span>Read more</a></div>
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<a href="https://www.gm-fitness.co.uk/">Click here</a></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0Cardiff, UK51.481581000000013 -3.179089999999973851.323433500000014 -3.5018134999999737 51.639728500000011 -2.8563664999999738tag:blogger.com,1999:blog-785670457640817160.post-28934667998532112702018-07-24T04:21:00.001-07:002018-07-24T04:21:30.608-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>You are the engine be your own driver </b></div>
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We all dream about improving ourselves , we have passions
that drive us and shape our personal values. Our belief systems shape our everyday
decisions from the clothes we wear to the food we eat our choices are personal and
as unique are you are.</div>
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The decision to make self-improvement must come from your
personal desire to become the best you can be, and not be the guilt child or
another.</div>
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If your decision to make lifestyle changes are not part of your belief
system or desire, then they are likely to become short lived, or remain the
realm of wishful thinking. </div>
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Your desire to change must match your will power and
self belief otherwise you may find yourself drowning under an avalanche of excuses
and self sabotage.</div>
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<br /></div>
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The old saying Rome was not built in a day springs to mind
when new comers to exercise ask how long will it take me to become x y and z. </div>
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<br /></div>
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Do
not burden yourself with unrealistic or impractical goals, when many people
embark on a new mission of self improvement, they often get stuck in a rut due
to self imposed limitations, or unrealistic goals or ambitions.</div>
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<br /></div>
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If it took 10
years to break chances are it won’t be fixed in a day, there are many factors
that can both accelerate or halt progression, from self belief, to self sabotage,
activities, sleep or even over exertion</div>
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Practice, be persistent and never give up.</div>
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Please visit https://www.gm-fitness.co.uk/ for more information. </div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-41546835759757082852017-10-10T12:51:00.002-07:002017-10-10T12:51:54.217-07:00Maintaining Strong Bones <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-family: "OPEN SANS", serif; font-size: 27pt;"><u>PREVENTING OSTEOPOROSIS</u></span></b></div>
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<span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">September
13, 2017</span><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">GM-FITNESS</span><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="https://www.gm-fitness.co.uk/blog/author/GM-FITNESS---Gareth-Myles"><span style="border: 1pt none windowtext; color: blue; padding: 0cm; text-decoration-line: none;"><o:p></o:p></span></a></span></div>
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<span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/author/GM-FITNESS---Gareth-Myles"><span style="color: black; text-decoration-line: none;">GM-FITNESS -
Gareth Myles</span><span style="color: black; text-decoration-line: none;"><o:p></o:p></span></a></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">PREVENTING
OSTEOPOROSIS</span></b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;"><br />
</span><b><u><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Can
we protect ourselves against osteoporosis ?</span></u></b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Genetic
factors play a significant role in determining whether an individual is at
heightened risk of osteoporosis. Factors such as lifestyle, diet and physical
activity also influence bone development in young children and the rate of bone
loss later in life.It is estimated that after your mid 20s, bone thinning is a
natural process and cannot be completely avoided. The denser your bones, the
less likely they are to become thin enough to break.Young women in particular
need to be aware of their osteoporosis risk and take steps to slow its progress
and prevent fractures.</span></b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;"><o:p></o:p></span></div>
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<b><u><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">W</span></u></b><b><u><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">hen to start protection?</span></u></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">When it
comes to protection against bone loss is never too early to invest in bone
health. Prevention of osteoporosis begins with optimal bone growth and
development in our youth.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Bones are
living tissue, and the skeleton grows continually from birth to the end of the
teenage years, where it reaches a maximum strength and size know as (peak
bone mass) in early adulthood, around the early twenties.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Adults and
children can help ensure healthy bones</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Ensure a
nutritious diet with adequate calcium intake </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Ensuring
adulated levels of protein </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Maintain a
healthy supply of vitamin D</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Be active
take part in regular physical activity</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Avoid the
effects of second hand smoking</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Studies
suggest an estimated 10% increase of peak bone mass in children reduces the
risk of an osteoporotic fracture during adult life by 50%.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Encourage your
children to be active and not glued to the computer.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;"> <u>Adulthood
Bone Advice </u></span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Bone mass
built during youth is an important determinant of the risk of osteoporotic
fracture during adult life. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">The higher
the peak bone mass, the lower the risk of osteoporosis.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Once peak
bone mass has been reached, it is maintained by a process called remodelling. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">This is a
continuous process in which old bone is removed (resorption) and new bone is
created (formation). </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">The renewal
of bone is responsible for bone strength throughout life.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">During
childhood and the beginning of adulthood, bone formation is more important than
bone resorption. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Later in
life, however, the rate of bone resorption is greater than the rate of bone
formation and results in net bone loss and thinning of your bones.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Factor which
causes a higher rate of bone remodelling will ultimately lead to a more rapid
loss of bone mass and more fragile bones. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Nutritional
and lifestyle advice for building strong bones in youth is just as important to
adults to.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="font-family: "OPEN SANS", serif; font-size: 11.5pt;">Help your
bones </span></u></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Partake in
regular low impact exercise.<o:p></o:p></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Perform
strength training exercises regularly, compound exercises that involve large
muscle groups are the most effective and many scientific studies have proven it
to be beneficial in maintaining strong bones. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Ensure a
nutritious diet and adequate calcium intake experiment with your food.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Avoid under
nutrition, particularly the effects of severe weight loss diets and eating
disorders.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Avoid fads
diets and seek medical advice if needed. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Maintain an
adequate supply of vitamin D</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Get out in
the fresh air, enjoy the outdoors.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Participate
in regular weight bearing activity.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Avoid
smoking and second hand smoking.</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Avoid heavy
drinking alcohol. </span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><span style="border: none windowtext 1.0pt; color: #440506; font-family: "OPEN SANS","serif"; font-size: 10.5pt; mso-bidi-font-family: Arial; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; padding: 0cm;">Hope you enjoyed the
article please subscribe for more at:</span></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="border: none windowtext 1.0pt; color: #440506; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; padding: 0cm;"><a href="https://www.gm-fitness.co.uk/" target="_blank"><span style="border: none; color: blue; text-decoration-line: none;">https://www.gm-fitness.co.uk/</span></a></span></u></b><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="color: #440506; font-size: 14px;"><span style="font-family: Arial, sans-serif;"><br /></span></span></div>
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<span style="color: #440506; font-size: 14px;"><span style="font-family: Arial, sans-serif;">We </span></span><span style="color: #440506; font-family: din-next-w01-light, din-next-w02-light, din-next-w10-light, sans-serif; font-size: 14px;">Hope you found this article Helpful:</span></div>
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<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Please </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #fcba28; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.0.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-style: italic; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">subscribe:</span></span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: underline; vertical-align: baseline;"><a data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.2.0" href="https://www.gm-fitness.co.uk/nutrition-recipes" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; cursor: pointer; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;" target="_self"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.2.0.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.2.0.0.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1s.1.2.0.0.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #fcba28; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Here</span></span></a></span></span></div>
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Get Motivated</div>
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GM-FITNESS</div>
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<br /></div>
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GM-FITNESS</div>
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<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1y.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">https://</span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1y.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1y.1.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #fcba28; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">www.gm-fitness.co.uk/</span></span></div>
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Author: GM FITNESS</div>
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<div class="font_8 color_20" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.25" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: "open sans", sans-serif; font-size: 18px; font-stretch: normal; line-height: normal; outline: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$ceupx_DESKTOP.$inlineContent.$comp-j72brxlk.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.25.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">#gmfitnesslivethefitlife #gm-fitness #getmotivated #gmf</span></div>
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<span style="border: 1pt none windowtext; color: #440506; font-family: Arial, sans-serif; font-size: 10.5pt; padding: 0cm;">Author: Gareth Myles</span><span style="color: #440506; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="border: 1pt none windowtext; color: #440506; font-family: Arial, sans-serif; font-size: 10.5pt; padding: 0cm;">GM-FITNESS</span></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;">Tags: FITNESS
RETREAT<o:p></o:p></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/Bone"><span style="color: black; text-decoration-line: none;"><o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/Bone"><span style="color: black; text-decoration-line: none;">Bone<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/Bone%20health"><span style="color: black; text-decoration-line: none;">Bone health<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/healthy%20bones"><span style="color: black; text-decoration-line: none;">healthy bones<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/osteoporosis"><span style="color: black; text-decoration-line: none;">osteoporosis<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/osteoporosis%20prevention"><span style="color: black; text-decoration-line: none;">osteoporosis
prevention<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/strong%20bones"><span style="color: black; text-decoration-line: none;">strong bones<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/weak%20bones"><span style="color: black; text-decoration-line: none;">weak bones<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/brittle%20bones"><span style="color: black; text-decoration-line: none;">brittle bones<o:p></o:p></span></a></span></b></div>
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<b><span style="font-family: "OPEN SANS", serif; font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/tag/osteoporosis%20treatment"><span style="color: black; text-decoration-line: none;">osteoporosis
treatment<o:p></o:p></span></a></span></b></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-16413855755512800642017-10-10T12:33:00.002-07:002017-10-10T12:33:27.144-07:00Overload How To Become Stronger Faster Fitter <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: 27pt;">Basic Principles of Overload</span></b><span style="font-size: 27pt;"><o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">October
10, 2017</span><span style="font-size: 10.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 7.5pt;"><a href="https://www.gm-fitness.co.uk/blog/author/GM-FITNESS---Gareth-Myles"><span style="border: 1pt none windowtext; color: blue; padding: 0cm; text-decoration-line: none;"><o:p></o:p></span></a></span></div>
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<span style="font-size: 10.5pt;"><a href="https://www.gm-fitness.co.uk/blog/author/GM-FITNESS---Gareth-Myles"><span style="color: black; text-decoration-line: none;">GM-FITNESS -
Gareth Myles</span><span style="color: black; text-decoration-line: none;"><o:p></o:p></span></a></span></div>
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<span style="font-size: 11.5pt;">The Basic Principles of exercise,
Brought to you by GM-Fitness<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;"><br /></span></div>
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<span style="font-size: 11.5pt;">Specificity<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Overload</span></div>
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<span style="font-size: 11.5pt;"><b>Progression<o:p></o:p></b></span></div>
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<span style="font-size: 11.5pt;">If you are looking for overall results
and improvements in your training whether it be<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">strength, endurance, power, speed or
flexibility then we must follow the three fundamental principles.<o:p></o:p></span></div>
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<b><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">1. Specificity</span></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">What you put in is what you get back,
so if you’re looking to lose weight and speed up<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">our metabolic rate then you need to
follow a nutrition program which is tailored to your<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">nutritional needs.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">For example a strength training program,
consisting of body weight exercises or weights dumbbells e.c.t which runs over
a course of 3-5 days will result in increased strength, neuromuscular efficiency
and hypertrophy if the program follows the principals of overload, rest and
recovery with regular succession.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Some of us purely wish to drop a dress
size or lose weight by following a nutritional plan.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">This method of weight loss can be very
effective however it can leave some people looking soft and shapeless due to
the fact that they have not developed muscle in the process of losing weight.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">The most effective method of changing
your overall shape is to adhere to a nutritional plan as well as sign up to a
strength or fitness training program.<o:p></o:p></span></div>
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<b><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">2. Overload</span></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Push your body past its comfort zone.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Looking to get stronger, Run Faster,
Drop-A-Dress Size, Lose Weight?<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;"> Progressive overload is the
answer, we must strive to work harder and faster, If we perform<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">exercise at the same pace or overload reducing
our chance of development, and we may always get the same results.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Example Of Overload<o:p></o:p></span></div>
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<b><u><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">Week 1-3</span></u></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">2 Push ups<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">2 Race starts<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">1km walk<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Repeat for 2 weeks<o:p></o:p></span></div>
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<b><u><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">Week 3-4</span></u></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">3 push ups<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">4 race starts<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">0.5km Run, 0.4km Walk<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Repeat for 2 weeks.<o:p></o:p></span></div>
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<b><u><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">Week 5-6</span></u></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">4 push ups<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">5 Race starts<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">1km Run<o:p></o:p></span></div>
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<b><u><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">Progression</span></u></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Once your Body has adapted to a certain
overload say for example a box push ups, this may<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Indicate that your body has become
efficient at the overload for that workload, to continue improving we most keep
adding progressive exercises to the program or change the variables and
conditions of overload, for example more weight, more reps, increase speed,<o:p></o:p></span></div>
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<b><u><span style="border: 1pt none windowtext; font-size: 11.5pt; padding: 0cm;">Example</span></u></b><span style="font-size: 11.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">You start your routine able to complete
push ups on your knees, once this becomes easy for a<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">set amount of reps, we then progress to
a 3-quarter push-up, once this becomes<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">easy, we progress to a full push up.<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Both progression and overload can be
achieved by using the FITT approach to guide your changes.<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 11.5pt;">·</span><span style="font-size: 11.5pt;">
Frequency - how often you train (1-2, 3-5, 1-6 Times per week)<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 11.5pt;">·</span><span style="font-size: 11.5pt;">
Intensity - how hard you train (workload, high or low intensity)<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 11.5pt;">·</span><span style="font-size: 11.5pt;">
Time - how long you train (20 min or an hour)<o:p></o:p></span></div>
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<span style="font-family: Symbol; font-size: 11.5pt;">·</span><span style="font-size: 11.5pt;">
Type- The type of training you do, Cardio, Strength, Yoga<o:p></o:p></span></div>
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<span style="font-size: 11.5pt;">Incorporating these key principles in
to your fitness program is necessary to reap ongoing results.<o:p></o:p></span></div>
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<span style="color: #440506; font-size: 10.5pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Hope you found this article Helpful:<o:p></o:p></span></div>
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<span style="color: #440506; font-size: 10.5pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Get Motivated<o:p></o:p></span></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0Cardiff, UK51.481581000000013 -3.179089999999973851.323433500000014 -3.5018134999999737 51.639728500000011 -2.8563664999999738tag:blogger.com,1999:blog-785670457640817160.post-77348400177316898202017-09-13T10:04:00.004-07:002017-09-13T10:20:11.980-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<u><span style="font-size: 20pt; letter-spacing: 2pt; line-height: 115%;"><b><a href="http://www.gm-fitness.co.uk/">Facts About Fats</a></b><o:p></o:p></span></u></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaxkKKX5hA_6uRviMmmbcFBFdn_KLIw_RZao-ZZ_oaIT_ihi7uVrkoo24LMeJ2dGqe2GpXNmxNkWUcV5UwXAXT7hyphenhyphen_feO_96bml5a9X5jCDZnw2-c-eMMfMaBdEDXLvixpciiJ4ycJPmw/s1600/GM-FITNESS+LOGO+YELLOW+AND+BLACK+%2528FOR+AVS%2529+CLIPS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="209" data-original-width="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaxkKKX5hA_6uRviMmmbcFBFdn_KLIw_RZao-ZZ_oaIT_ihi7uVrkoo24LMeJ2dGqe2GpXNmxNkWUcV5UwXAXT7hyphenhyphen_feO_96bml5a9X5jCDZnw2-c-eMMfMaBdEDXLvixpciiJ4ycJPmw/s1600/GM-FITNESS+LOGO+YELLOW+AND+BLACK+%2528FOR+AVS%2529+CLIPS.jpg" /></a></div>
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<span style="font-size: 12pt; line-height: 115%;">Fats often get a bad press as most people associate fats
with weight gain and see it as the enemy. <o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">While it is true overconsumption of fat can cause weight
gain, fat is actually incredibly beneficial for every cell function in your
body and essential for life.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;"> GM Fitness would
like to share with you the many fabulous facts about fats, that we hope will
help demystify some common misconceptions regarding fat.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">If the mere mention of the word Cholesterol conger up
images of heart attacks and cardiovascular disease in your mind, then perhaps it
is time to rethink what you have learned.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%;">Cholesterol is necessary for the production of several
hormones that are used to maintain homeostasis within your body.</span></div>
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<o:p></o:p><br />
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<span style="font-size: 12pt; line-height: 115%;">Cholesterol is an important molecule in the body, but did
you know that most of the cholesterol needed by our bodies is made by our own
liver? The remaining cholesterol is obtained through the foods we consume. Persistently
high cholesterol levels can be detrimental to our heart and blood vessels, but
cholesterol also serves some very important functions in our body, including:</span>
<span style="font-size: 12pt; line-height: 115%;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Serving
as a precursor for many hormones, including Testosterone and Estrogen <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Maintaining
cell membrane integrity and fluid <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Contributing
to the formation of </span><span style="color: windowtext;"><b><span style="color: black; font-size: 12.0pt;">bile
acids</span></b></span><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"> <o:p></o:p></span></li>
</ul>
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<b><u><span style="font-size: 14.0pt; letter-spacing: 3.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-hansi-font-family: Calibri;"><a href="http://www.gm-fitness.co.uk/">Identifying Fats</a></span></u></b><u><span style="font-size: 14pt; letter-spacing: 3pt;"> <o:p></o:p></span></u></div>
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<span style="font-size: 12pt;">Low
density fats "Bad fats" LDL<o:p></o:p></span></div>
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<strong><span style="font-family: "calibri" , sans-serif; font-size: 12pt;">LDL Cholesterol (Bad)</span></strong><span style="font-size: 12pt;"><br />
When too much LDL (bad) cholesterol circulates in the blood, it can slowly
build up in the inner walls of the arteries that feed the heart and brain.
Together with other substances, it can form plaque, this is a thick, hard
deposit that can narrow the arteries and make them less flexible. This
condition is known as </span><b><span style="color: black; font-size: 12.0pt;">atherosclerosis</span></b><span style="font-size: 12pt;">. If a
clot forms and blocks a narrowed artery, heart attack or stroke can result.<o:p></o:p></span></div>
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<strong><span style="font-family: "calibri" , sans-serif; font-size: 12pt;">An easy way to remember your HDL from your LDL
cholesterol is to think of a hoes pipe. <o:p></o:p></span></strong></div>
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<strong><span style="font-family: "calibri" , sans-serif; font-size: 12pt;">Imagine that you have two hoes pipes, the first pipe
contains LDL low density lipo proteins, this hoes is running slowly because of
its low pressure and contains a gravy like liquid and is dribbling out of the
pipe.<o:p></o:p></span></strong></div>
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<strong><span style="font-family: "calibri" , sans-serif; font-size: 12pt;"> The second pipe
contains HDL high density lipo protein this is a lovely clear fluid that is
under high pressure and is spewing out like a fireman`s or firewoman`s hoes. </span></strong><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">High
Density fat <o:p></o:p></span></div>
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<span style="font-size: 12pt;"><br /></span></div>
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<b><span style="font-size: 12pt;">High <strong><span style="font-family: "calibri" , "sans-serif";">Cholesterol
"Good fats"</span></strong> </span></b><span style="font-size: 12pt;">HDL <b>(Good)</b><o:p></o:p></span></div>
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<span style="font-size: 12pt;">About
one fourth to one third of blood cholesterol is carried by high-density
lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol,
because high levels of HDL seem to protect against heart attack. Low levels of
HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical
experts think that HDL tends to carry cholesterol away from the arteries and
back to the liver, where it's passed from the body. Some experts believe that
HDL removes excess cholesterol from arterial plaque, slowing its build up.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><br /></span></div>
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<span style="font-size: 12pt;">Triglyceride
is a form of fat made in the body. Elevated triglycerides can be due to
overweight/obesity, physical inactivity, cigarette smoking, excess alcohol
consumption and a diet very high in carbohydrates (60 percent of total calories
or more). People with high triglycerides often have a high total cholesterol
level, including a high LDL (bad) level and a low HDL (good) level. Many people
with heart disease and/or </span><a href="http://www.heart.org/HEARTORG/Conditions/Diabetes/Diabetes_UCM_001091_SubHomePage.jsp"><b><span style="color: black; font-size: 12.0pt;">diabetes</span></b></a><span style="font-size: 12pt;"> also
have high triglyceride levels.<o:p></o:p></span></div>
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<b><span style="font-size: 20.0pt; letter-spacing: 2.0pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"><a href="http://www.gm-fitness.co.uk/">Where we get these fats</a></span></b><u><span style="font-size: 20pt; letter-spacing: 2pt; line-height: 115%;"><o:p></o:p></span></u></div>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-size: 12pt; line-height: 115%;">Omega 6 (O-6)
fatty acids are mostly in "land based foods”, such as animal products, for example, beef, pork,
poultry, eggs, dairy (other than non fat- skim milk etc.), beans soy), grains (e.g corn, wheat, etc), nuts
(walnuts have some O-3). Omega 3 are mostly in sea foods (especially fatty
fish, although they have O-6 too. Wild fish get O-3 from krill. Land O-3 from
foods such as (walnuts, purslaine, flax seed.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "tahoma" , "sans-serif"; font-size: 9.0pt; line-height: 115%;">The fatty acid most
commonly found in flax-seed oil is α-linolenic acid (ALA, 18 carbons and 3
double bonds). In fish oil, they are eicosapentaenoic acid (EPA, 20 carbons and
5 double bonds), docosahexaenoic acid (DHA, 22 carbons and 6 double bonds). ALA
converts to EPA and DHA, but in limited amounts. Best to get your EPA and DHA
from actual wild salmon and your ALA from flax. </span><span style="font-size: 12pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<u><span style="color: black; font-size: 20.0pt; letter-spacing: 2.0pt; line-height: 115%;">Some foods that contain omega 3 fatty acids</span></u></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "calibri" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Omega-3 fatty acids are e</span><span style="font-family: "calibri" , sans-serif;">ssential to life, because they're necessary for
our health, but our bodies can't make them. We get them in our diets in foods
such as salmon, tuna, and halibut. Other seafood including algae, krill some
plants; and nut oils. They're crucial in brain development, and are anti-inflammatory.
Helpful in the prevention of heart disease, depression, and bipolar disorder.</span></div>
<div class="questiontext" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.gm-fitness.co.uk/" target="_blank"><img alt=" Omega Oils" border="0" data-original-height="383" data-original-width="449" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQCsja8eUUH-dhWLdbwk-d3gGI2Pw00e4nh4-37WAKJ8tw3QbckrYBZvRFv7FUWOd_VJqp3H6OkcybZLRUmX4LtZy81pjZSNaJHVAO6RVuXDoISO4kkL1wq09dK_CthDPO3yL871UPa7o/s320/fish_oil_omaga3-6-9.jpg" width="320" /></a></div>
<br />
<div class="questiontext" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="questiontext" style="text-align: center;">
<a href="https://www.healthtap.com/#user_questions/19735-where-are-the-most-common-places-to-find-omega-6-fats"><b><span style="color: black; font-family: "calibri" , "sans-serif"; font-size: 14.0pt;">Where are the most common
places to find omega 6 fats? </span></b></a><span style="font-family: "calibri" , sans-serif; font-size: 14pt;"><o:p></o:p></span></div>
<div class="useranswer" style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Omega 6 diet sources Omega 6 (O-6) fatty acids are
mostly found within and foods, examples
of these are animal products, beef, pork, poultry, eggs, dairy (other than non
fat- skim milk etc.), beans (e.g. soy), grains (e.g corn, wheat, etc), nuts
(walnuts have some O-3). Omega 3 are mostly in sea foods (especially fatty
fish, although they have O-6 too. Wild fish get O-3 from krill. Land O-3
(walnuts, purslaine, flax not as well used) <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Try to get most of your fat intake from whole food,
unheated, unsaturated sources.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">These fats are the ones that
consistently show up as cardio protective because they either lower cholesterol
or they come with other benefits such as antioxidants, vitamins, and minerals.</span>
<span style="font-family: "calibri" , sans-serif;"><o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Just remember that they are best for you in their
natural, unheated, unsalted state, particularly <b>hemp seeds</b>, the only
commonly used seed that contains GLA, a crucial, hormone regulating fat that is rare in other
foods.<o:p></o:p></span></div>
<div style="text-align: center;">
<b><span style="font-family: "calibri" , sans-serif;">OILS (</span></b><i><span style="font-family: "calibri" , sans-serif;">extra virgin olive oil for salads
and grape seed are great for higher temperature cooking)</span></i><span style="font-family: "calibri" , sans-serif;"> <b>Grape seed oil’s</b> temperature can be raised quite high before it
begins to smoke so it is less damaged by the heat. It also may help prevent the
oxidation of cholesterol. This oxidation is what does the damage to the
cardiovascular system, and there is some evidence that the antioxidants in
grape seeds help protect blood vessel damage that occurs with high blood
pressure.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">To maintain the beneficial properties of your oil
and ensure it is as healthy as possible. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Heat your pan first to medium or high heat without
any oil in it. Have your ingredients ready to go in before you add the oil and
add the food as quickly as you can after you add the oil. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">This will prevent sticking, preserving the oil, and
give a better colour and texture to your food. Extra virgin olive oil is an excellent
source of unsaturated fat. However, you only get the benefit if it is cold
pressed and served raw and unheated.</span> <span style="font-family: "calibri" , sans-serif;"><o:p></o:p></span></div>
<b><span style="font-family: "calibri" , sans-serif;">AVOCADOS:</span></b><span style="font-family: "calibri" , sans-serif;"> Avocados are loaded with good (monounsaturated) fat. Some people are
put off the idea of eating avocados, due to the fact that they are high in
calories, consuming Avocado will ensure you benefit from a beautiful natural
source of fat, not to mention high in nutrients and an impressive amino acid
profile. Avocados are normally eaten raw so to ensure you obtain the good fat
at its optimum as heating denatures the
fruit. <o:p></o:p></span><br />
<span style="font-family: "calibri" , sans-serif;">They also contain potassium to regulate blood
pressure and the nutrient foliate for heart health, add avocado to your salad
to makes the fat soluble vitamins more available to your body.<o:p></o:p></span><br />
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center;">
<a href="http://www.gm-fitness.co.uk/"><b><span style="font-size: 14.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-hansi-font-family: Calibri;">Healthy Digestion</span></b></a><u><span style="font-family: "arial" , "sans-serif"; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></u></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;">Chew your food properly, eat slowly and take time to chew
your food properly it takes around 20min for your brain to realise you are
full, slower eating also aids digestion and can help with weight management.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;"> Eat whole foods and
avoid processed and refined food, include
healthy fats (omega 3,6,9), which you can always use a supplement, minimise refined sugar, caffeine, alcohol,
and cooked starches.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;">Healthy digestive system is essential for absorbing
nutrients, excreting waste, keeping unwanted substances/pathogens out of the
body, and maintaining a healthy immune system and nervous system.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;"> Elimination ridding the body of its normal
metabolic waste will ensure a healthy colon and help flatter stomach as well
reduce the risk of other diseases. Ground flax seeds, fruit and vegetables
fibre and of course regular exercise support healthy elimination. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;"> Exercise is
important for many reasons, stress reduction, circulation/cardiovascular
health, weight control, mood, sleep, blood sugar, bowel function, and
respiratory health are all affected. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;">Getting outside and moving daily is a great goal, exercise
is especially important for your brain's ability to produce "happy"
hormones. Such as dopamine and serotonin. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;">Sleep will improve your memory and immune system, and is
essential to balancing your hormonal systems, which rely on a circadian rhythm.
Get between 7-8 hours of sleep every night for optimal wellness.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: 58.5pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -18.0pt;">
<span style="font-size: 12pt; line-height: 150%;"> Get outside in the
sun daily for optimal brain function, immune function, cancer prevention, mood,
bone health, You will find no Vitamin D supplement on the market that is a
better substitute then sunlight, be careful not to go into direct sunlight, try
to go out between 9-11am, or 2 hours before sunset, and when using sunscreen. <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; letter-spacing: 2.8pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-hansi-font-family: Calibri;"><a href="http://www.gm-fitness.co.uk/">Carbs
and the crash diet</a></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">For a long time people have used fats as a scapegoat for
the obesity epidemic that is rapidly overtaking the U.K and neighbouring
countries. Major food companies encourage us to mass consume their product. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">They have an inescapable influence on our day to day lives,
from television , to poster and advertising boards telling us to buy and
consume more products.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Thankfully our government is trying to make amends for
the damage theses products have had on a large number of the population, measures
such as providing food information relating to the nutritional content of
supermarket products and their contents.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Other steps have included regulating how advertisements
can be aired, avoiding exposing children
to certain food adverts at times when children are more likely to watch broad
casts.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">When people describe carbs in a negative way we are
referring to the sugar and refined process that strips the foods of its
nutritional value, carbs are not bad, in fact most are good it's all about the
choices you make.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; line-height: 115%; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-font-size: 12.0pt; mso-hansi-font-family: Calibri;"><a href="http://www.gm-fitness.co.uk/">Good Choices</a></span></b><u><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></u></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Choose whole grain<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Eat as much unrefined food as possible<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Brown rice / Brown Pasta/ Brown Bread /instead of white <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Fruit of all descriptions try to get your five a day<o:p></o:p></span></div>
<div class="MsoNormal">
<!--[if gte vml 1]><v:shape id="_x0000_s1026" type="#_x0000_t75"
alt="ms-diet-omega-3-6"
href="http://www.msdietforwomen.com/wp-content/uploads/2012/10/ms-diet-omega-3-6.png"
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<div style="text-align: center;">
<span style="font-size: 12pt;">Vegetables as
much as you like try to get your five a day</span></div>
<o:p></o:p><br />
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Stick to white lean meats, eggs, and fish<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Chocolate 70% cocoa or above<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<b><u><span style="font-size: 12pt; line-height: 115%;">Bad Choices<o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Sweeteners<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;"> Biscuits <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Crisps <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Sugar<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Fizzy drinks / carbonated<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Too much alcohol <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Sweets <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Take away <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;"> </span></h2>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">What is the
big deal about Essential Fatty Acids?<o:p></o:p></span></h2>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Our bodies desperately need
fats they are essential for life <b>helping maintain healthy blood pressure,
blood sugar levels, sleep cycles, skin, kidney, liver, lung and heart function</b>
and brain function.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">They also help with the <b>absorption</b>
of the fat-soluble vitamins A, D, E and K</span></div>
<h3 style="text-align: center;">
<a href="http://www.gm-fitness.co.uk/"><span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; font-weight: normal;">Sources of Omega 3</span></a><span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;"><o:p></o:p></span></h3>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Flaxseed oil (organically
grown, cold pressed oil) All dark green leafy vegetables specifically raw grape
leaves, kale, spinach, mustard greens, endive and dandelion greens.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Nuts and Seeds – hemp seeds,
pumpkin seeds, sesame seeds, brazil nuts, wheat germ, wheat germ and canola
oil.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Cold water fish – cooked
Salmon and raw salmon in sushi are my favourites, but also consider sardines,
smelt, shad, anchovies.<o:p></o:p></span></div>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Omega 6
[Linoleic Acid]<o:p></o:p></span></h2>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">The good news is that this
essential fat is so abundant in most foods we eat on a daily basis that it is
very difficult to develop a deficiency in omega 6. It is, however, only healthy
in moderation. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">It aids in brain and muscle
growth and also plays a role in the manufacture of important hormones in the
body. Particularly relevant to MS (</span><strong><span style="background: white; color: #333333; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Multiple
sclerosis)</span></strong><span style="font-family: "calibri" , sans-serif;">, It is of vital importance in
the nervous system, as a <b>transmitter of nerve impulses</b>. Possible
symptoms of a deficiency include:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Loss
of Hair<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Liver
and kidney degeneration<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Failure
to heal wounds (indicating a run down immune system)<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Miscarriage<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; text-align: center;"><span style="font-size: 12.0pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Arthritis<o:p></o:p></span></li>
</ul>
<h3 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Sources of
Omega 6<o:p></o:p></span></h3>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">It is found, in abundance in
the following plants and their cold pressed oils:<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><!--[if gte vml 1]><v:shape
id="_x0000_i1025" type="#_x0000_t75" alt="ms diet tip 1 Calming Your Immune System With Omega 3 and 6"
style='width:19.5pt;height:19.5pt'/><![endif]--><!--[if !vml]--><img alt="ms diet tip 1 Calming Your Immune System With Omega 3 and 6" border="0" height="26" src="file:///C:/Users/Desktop/AppData/Local/Temp/msohtmlclip1/01/clip_image016.gif" v:shapes="_x0000_i1025" width="26" /><!--[endif]-->Nuts
– Walnuts, pecan nuts, cashew nuts, pine nuts and pistachio nuts are all great
sources of Omega 6 – eat liberally!<o:p></o:p></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Seeds – Sunflower seeds,
sesame seeds and pumpkin seeds will provide Omega 6, but avoid sunflower oil
which is not healthy.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Avocados – are rich in fibre,
as well as other vitamins.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Olive oil and olives – easily
added to your diet, this natural source will provide both Omega 3 and Omega 6.<o:p></o:p></span></div>
<div style="text-align: center;">
<br /></div>
<div align="center" style="text-align: center;">
<a href="http://www.gm-fitness.co.uk/"><b><span style="font-family: "calibri" , "sans-serif"; font-size: 14.0pt;">Take control of your body</span></b></a><u><span style="font-family: "calibri" , sans-serif; font-size: 14pt;"><o:p></o:p></span></u></div>
<h3>
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;"> </span></h3>
<h3 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">To find out
why you crave certain foods, or feel hungry we must understand the mechanisms
behind hunger. <o:p></o:p></span></h3>
<h3 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Say hello
to Leptin and Ghrenlin, these two important hormones help regulate your body
weight.<o:p></o:p></span></h3>
<div class="MsoNormal" style="line-height: normal; text-align: center;">
<span style="font-size: 12pt;">Leptin and ghrelin are two hormones that have been
recognized to have a major influence on energy balance.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: center;">
<span style="font-size: 12pt;"> Leptin is a
mediator of long term regulation of energy balance, suppressing food intake and
thereby inducing weight loss. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: center;">
<span style="font-size: 12pt;">Ghrelin on the other hand is a fast acting hormone
seemingly playing a role in meal initiation.<o:p></o:p></span></div>
<div style="text-align: center;">
<u><span style="font-family: "calibri" , sans-serif;">What is Leptin<o:p></o:p></span></u></div>
<div style="text-align: center;">
<u><span style="font-family: "calibri" , sans-serif;"><br /></span></u></div>
<div align="center" style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Leptin (Greek λεπτός (leptos)
meaning thin)</span> <span style="font-family: "calibri" , sans-serif;"><o:p></o:p></span></div>
<!--[if gte vml 1]><v:shape id="Picture_x0020_28" o:spid="_x0000_s1028"
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o:title="10674627-losing-weight-symbol-with-an-over-weight-man-facing-a-normal-fit-human-representing-the-concept-of-e"/>
<w:wrap type="square"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-family: "calibri" , sans-serif;">Leptin is a hormone secreted
by fat tissue cells and acts at its receptor in the brain to decrease food
intake and promote energy expenditure including appetite, metabolism and
hunger. It is the single most important hormone when it comes to understanding
why we feel hungry or full. When present in high levels, it signals to our
brain that we are full and can stop eating, when Leptin levels are low, we feel
hungry and crave food. <o:p></o:p></span><br />
<h2>
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Like
insulin, leptin is part of a regulatory network that controls intake and expenditure
of energy in the body, and a lack of leptin or resistance to it has been linked
to obesity.<o:p></o:p></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Excess
weight can lead to leptin resistance, study found that high fructose diets can
induce leptin resistance. These sugars actually impair the leptin’s ability to
cross the blood-brain barrier and reach the hypothalamus. So even when the
leptin levels are high, not enough is reaching the brain to tell the body to
stop eating.<o:p></o:p></span></h2>
<div style="text-align: center;">
<u><span style="font-family: "calibri" , sans-serif;">What is Ghrelin</span> </u><u><span style="font-family: "calibri" , sans-serif;"><o:p></o:p></span></u></div>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Ghrelin is
a hormone released by the lining of the stomach that promotes feeding behaviour,
decreasing Ghrelin levels could potentially help combat obesity or weight gain.<o:p></o:p></span></h2>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Ghrelin promotes the drive for food intake and
maintains blood glucose during negative energy balance, as well as sub serving
the rewarding nature of food.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">This increased release of ghrelin from the stomach
into the blood may explain why a person who skips breakfast also finds high calorie
foods more appealing than low calorie foods due to the peaking of the hormone
during periods of fasting.<o:p></o:p></span></div>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;"> </span></h2>
<div style="text-align: center;">
<a href="http://www.gm-fitness.co.uk/"><b><span style="font-family: "calibri" , "sans-serif"; font-size: 14.0pt;">keeping Healthy</span></b></a><span style="font-family: "calibri" , sans-serif; font-size: 14pt;"><o:p></o:p></span></div>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Quit the
crash diets you are not doing your body any favours by losing weight too
quickly, If you are trying to lose weight, one thing you can do to help your
body is to maintain a five to six day healthy lifestyle, eating healthy foods
and have a day where you eat what you like.<o:p></o:p></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">When you
cut calories dramatically, your body goes into survival mode, this then causes your
Leptin level to plummet, in turn making you feel hungry and generally creating lower
energy levels that trigger you to eat more than you normally consume..<o:p></o:p></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Maintaining
a healthy balance while slowly modifying your food intake will insure a steady
and realistic way to get fit and in shape without a yoyo effect.<o:p></o:p></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">The
occasional cheat or treat will unlikely do you harm as your body then senses
the rush of fuel and boosts Leptin levels, increasing your metabolism and
priming your body for fat loss. Occasional cheating helps ease your body down
to lower daily leptin levels without making it feel too starved. That way, as
you lose the weight, your body adjusts and realizes that the reduced Leptin levels
are normal not irregular. Providing meals and foods are consumed at regular
intervals throughout the day, this is one reason why it is important to eat
meal roughly the same time of day or evening and not leave too long between
meals, this leaves less time for Leptin to build up and more time for your new
levels to normalise.<o:p></o:p></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "calibri" , sans-serif; font-size: 12pt; font-weight: normal;">Be
persistent, new research shows that it may take upwards of 6-9 months for your
new levels of Leptin to normalise. <o:p></o:p></span></h2>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Too much sugar intake make your brain less
sensitive to leptin, which causes you to eat more and pack on the pounds. Some foods have been shown to increase leptin
activity and sensitivity. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">The biggest connection scientists have found </span><span style="color: black; font-family: "calibri" , "sans-serif"; mso-ansi-font-weight: normal; mso-bidi-font-weight: normal; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-themecolor: text1;">between Omega 3 Fatty Acids and leptin</span>
look promising for consumers of <span style="font-family: "calibri" , sans-serif;">fish. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">For fish lovers the news just keep getting better, Fish
contains Omega 3 fatty acids researchers found that a group of people who ate a
high proportion of fish every day had lower leptin levels, despite eating the
same calorie load and having the same body fat as the fish free control group, </span><span style="color: black; font-family: "calibri" , "sans-serif"; mso-ansi-font-weight: normal; mso-bidi-font-weight: normal; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-themecolor: text1;">suggesting that
a fish rich diet increased their bodies sensitivity to leptin</span><span style="font-family: "calibri" , sans-serif;">.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">There’s good news, too, for those that are already
overweight and leptin resistant it’s only temporary. So even if you’re
overweight and likely leptin resistant, you can improve on that state. Unlike
type 2 diabetes and insulin resistance, which is very hard to reverse, leptin
resistance is fairly correctable with a normal, healthy diet and exercise.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Something really simple that everyone can do to
keep their leptin levels high and keep cravings under control is to sleep well.
<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">When you go to sleep, your leptin levels naturally
rise, but if you cut your sleeping short, your body tries to adjust by making
you hungry again. Research has found that shorter sleep periods (6 hours or
less instead of </span><span style="color: black; font-family: "calibri" , "sans-serif"; mso-ansi-font-weight: normal; mso-bidi-font-weight: normal; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-themecolor: text1;">lower overall daily leptin levels</span><span style="font-family: "calibri" , sans-serif;">, </span><span style="color: black; font-family: "calibri" , "sans-serif"; mso-ansi-font-weight: normal; mso-bidi-font-weight: normal; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-themecolor: text1;">cause an increase in appetite</span><span style="font-family: "calibri" , sans-serif;">, and even </span><span style="color: black; font-family: "calibri" , "sans-serif"; mso-ansi-font-weight: normal; mso-bidi-font-weight: normal; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-themecolor: text1;">make people
crave carbs and other fattening foods</span><span style="font-family: "calibri" , sans-serif;">. It is important for your
body to rest so it can maintain its natural hormonal balance, allowing you to
look and feel your best.<o:p></o:p></span></div>
<div style="text-align: center;">
<br /></div>
<br />
<div align="center" style="text-align: center;">
<u><span style="font-family: "calibri" , sans-serif; font-size: 26pt;">Unsaturated
Fat<o:p></o:p></span></u></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Here are some good choices of unsaturated fats: <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Salmon <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Mackerel <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Herring <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Tuna<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Canola oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Soybeans<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Soybean oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Corn oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Flax seeds<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Flax seed oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Peanuts<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Peanut butter (without added hydrogenated oils or
sugar)<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Tub margarine/spreads (with 0g trans fats)<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Olives<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Olive oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Sunflower oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Safflower oil<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Avocados<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Almonds<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Walnuts<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Hazelnuts<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Sesame Seeds<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Pumpkin Seeds<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Unsaturated fats are divided into monounsaturated
fats and polyunsaturated fats, and both types are thought to have beneficial
effects on cholesterol levels. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Monounsaturated fats help lower LDL (bad)
cholesterol while also boosting HDL (good) cholesterol. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Polyunsaturated fats are also thought to help lower
total and bad cholesterol. But monounsaturated fats tend to be favoured over
polyunsaturated fats because some research suggests that polyunsaturated fats
are less stable, and can reduce levels of good cholesterol as well as bad. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">But let's not ignore polyunsaturated fats. </span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">These
are often a good source of omega-3 fatty acids, found mostly in cold-water
fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and
some vegetable oils. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">One kind of omega-3 fatty acid is an
"essential fatty acid," which cannot be manufactured by our bodies,
so eating these foods is the only way to get them. Omega-3 fatty acids are
thought to lower blood pressure, combat LDL (bad) cholesterol, fight
inflammation and protect the brain and nervous system.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><u>Saturated Fats</u><o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Then there are bad fats, those apparently artery clogging
saturated fats, from meat and dairy products.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"> An easy way
to remember your saturated fats, is to remember these fats are solid at room
temperature. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Saturated fats have been shown to directly raise
total and LDL (bad) cholesterol levels. Conventional advice has been to avoid
them as much as possible. However, a meta-analysis published in the American
Journal of Clinical Nutrition in early 2010 found no link between saturated-fat
intake and increased risk of coronary heart disease or cardiovascular disease. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Still, the Harvard School of Public Health, in a
study published in March 2010, found that replacing saturated fats with an
equal amount of polyunsaturated fats did indeed reduce the risk of coronary
heart disease by 19 percent.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Perhaps, then, saturated fats may not be so bad
after all, and they are certainly an important source of vitamins and minerals. </span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Plus, some argue that coconut oil and palm fruit oil, which are plant-based
sources of saturated fats, may actually be beneficial because their particular
fatty-acid make-up means they are metabolised differently in the body. Stearic
acid, found in animal products and in some foods such as chocolate, gets a pass
because much of it is converted by the body into oleic acid, a monounsaturated
fat. Thus, saturated fats may be more beneficial, or at least more neutral,
than we think<o:p></o:p></span></div>
<br />
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Trans fats are made by a chemical process called
partial hydrogenation. Liquid vegetable oil (an otherwise healthy
monounsaturated fat) is packed with hydrogen atoms and converted into a solid
fat. </span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">This made what seemed an ideal fat for the food industry to work with
because of its high melting point, its creamy, smooth texture and its re-usability in deep-fat frying.<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Hope you found this useful for more please subscribe:</span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;"> <a href="https://www.gm-fitness.co.uk/" target="_blank">GM-FITNESS</a></span></div>
<div style="text-align: center;">
https://www.gm-fitness.co.uk/</div>
<div style="text-align: center;">
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<div style="text-align: center;">
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<div style="text-align: center;">
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<span style="font-family: "calibri" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "calibri" , sans-serif;">Author: Gareth Myles </span></div>
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-67285324813597395772017-09-12T09:08:00.002-07:002017-09-12T09:08:30.172-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><u><span style="font-size: 12pt;"><a href="https://www.gm-fitness.co.uk/" target="_blank">GM <span id="goog_848627468"></span><span id="goog_848627469"></span>FITNESS</a><o:p></o:p></span></u></b></div>
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<b><u><span style="font-size: 12pt;">WHY IS EXERCISE IMPORTANT? <o:p></o:p></span></u></b></div>
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<b><u><span style="font-size: 12pt;">WHERE IT ALL BEGIN?</span></u></b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 12pt;"><a href="https://www.gm-fitness.co.uk/" target="_blank">When did exercise become important?</a><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Homo sapiens have been exercising from
the beginning of time, only in the last 100 or so years has our technology
advanced to a point that most human beings can get through an average week
without having to build a fire, hunt or gather.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 12pt;">Our so called primitive ancestors would
hunt and gather spending hours searching for the family’s next meal, journeys
could take days on foot over testing terrain, no perfectly balanced
air-conditioned vehicle to take them to the supermarket, a fine balance of
speed and agility would be part of their daily lives.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 12pt;">People of this time would also dance
and partake in cultural games that could often last for hours. However sadly
there were no DJ on hand at that period, if you wanted music you would first
have to build the instruments, and if you wanted real collaborative music then
no single push of a magic button could do.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 12pt;">Manual labour was an inescapable
reality for our fun loving ancestors, if they wanted something, they would have
to sweat to get it.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">
</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">This type of lifestyle pre 10 000bc
would demand a high level of fitness and activity level.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 12pt;">The earliest documented Chinese
expression of exercise dates back over 4000 years, the practice of aligning
breath, movement, and awareness for exercise, healing, and martial arts
training all have roots in Chinese history, medicine and culture. Many
Company’s even today in modern china start the day with group exercises,
movements and practice controlled breathing before starting work.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 12pt;">The Chinese believe this helps there
worker focus and maintain good health, recently scientific evidence would
indicate that cardio vascular work before work can help improve blood flow to
the brain, strengthen the immune system, and can be more stimulating than
caffeine. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">Cong Fu was originally devised to
defend against attackers it is a martial art that kept its citizens fit, alongside
other existing activities in china were badminton, dancing, fencing and
wrestling a sport not Just for Japanese.<o:p></o:p></span></div>
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<b><span style="font-size: 12pt;"> </span></b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="font-size: 12pt;">The Ancient Greeks</span></u></b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"> The Greeks were obsessed with
their idea of perfection, <o:p></o:p></span></div>
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<span style="font-size: 12pt;">Fuelled by an narcissistic ideology the
roman`s had an obsession with the human form, which is entrenched in the
beautiful art work and culture of the time.
Evidence of t Roman`s obsession exist today, in the immortalised god and
goddess like physiques still survive today through sculpture and works of art
proudly displayed and preserved as a near timeless moment in history. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 12pt;">Rome and the roman way of life could
seem somewhat hedonistic compared with other cultures of the time period, fitness
was entangled in their daily lives, a physically fit body was a badge of honour
worn with pride. <o:p></o:p></span></div>
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<span style="font-size: 12pt;">Romans were great exhibitionist,
thousands would gather to watch displays of power strength and agility,
gladiators showed off their power and strength in games of life and death, inhumane
by today’s standard but to them it would have been as normal as gathering to
watch a sporting event today. <o:p></o:p></span></div>
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<span style="font-size: 12pt;">A human symbol of strength, Roman
appreciation for the beauty of the body and importance of health and fitness
has become well documented in history.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">They believed that physical wellbeing
was necessary for mental wellbeing which would result in a strong healthy sound
mind.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 12pt;">Fast forward 1176-1860 United States of America <o:p></o:p></span></div>
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<span style="font-size: 12pt;">Fitness at this time was very much
influenced by European cultures including German and Swedish gymnastics in the
USA.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Early leaders in the United States were
aware that exercise and health was very much an important aspect of life.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Benjamin Franklin recommended that
people exercise regular including running/swimming or some basic forms of
resistant training.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<span style="font-size: 12pt;"> </span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="font-size: 12pt;">United States </span></u></b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="font-size: 12pt;">1865-1900 Post Civil War</span></u></b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">The Industrial revolution was a very
important event in terms of modern fitness for the USA.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">As rural life changed into urban life,
people became less active resulting in a decrease in physical activity levels
and the increase in public transport.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">By the 1950s diseases such as cardio
vascular disease and cancer was starting to become recognized and the medical community
began to ponder whether the increase could have a common connection.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="font-size: 12pt;">The 20</span></u></b><b><u><sup><span style="font-size: 10pt;">th</span></sup></u></b><b><u><span style="font-size: 12pt;"> Century</span></u></b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Theodore Roosevelt debatably one of the
most physically fit US presidents held a strong view point on the importance of
exercise, as it was well documented that as a child he suffered a great deal
with asthma but he allegedly overcame this with regular exercise and living
with a healthy attitude.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Some New Fitness Developments</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">1950s</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Jack Lalanne began his lifelong career
as a media fitness instructor</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 12pt;">He introduced the first pulley machine
the safety system for doing squats and the first leg extension machine.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;"> The minimum muscular fitness test
for children was introduced by Kraus Hirschland, this test was designed to
measure strength and flexibility in children.</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<b><u><span style="font-size: 12pt;">Conclusion</span></u></b><b><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></b></div>
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<span style="font-size: 12pt;">Modern Society</span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">We have become increasingly reliant on
machines in our high tech society, we move ever forward into automation, more
of us work in offices and factories physical labour becomes increasingly
scarce. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">We walk less, our eating habits become worse,
and we spend less time focusing on our health than any period in history,
partly by choice and partly by design. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">Modern careers force us to adopt ever
sedentary lifestyles, often spending much of our time at our desks moving from
one seat at home to another via public transport and finally cemented firmly to
the office seat. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">Before the age of Mac and Pc there was
a time when warriors would train for hours, hunter gathers would travel by
foot, visiting neighbours, using their bodies as nature intended, they would
use every muscle in their body, easily achieving more than 30 mins exercise a
day.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">They had no central heating or comforts
of today, meaning there energy expenditure would have been higher, the consequence
of them being unfit could literally be a case of life or death they could need strength
to ward off wild animals disease and survive the elements. <o:p></o:p></span></div>
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<span style="font-size: 12pt;">Today only the board worrier survives,
the most dangerous creature he or she faces is the deadly office chair, and
inactivity has become the number one cause of death in the 20<sup>th</sup> century
taking more lives in a few short years than all the wars in history with sugar
as its catalyst.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;"> Movement
is key to human health with diet being the foundation of a healthy working mind
and body, good nutrition is the most effective method of reducing health
related disease. Your muscles including your heart and cardiovascular system
respond to overload, meaning they adapt to increasing loads, placed upon the
body. <o:p></o:p></span></div>
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<span style="font-size: 12pt;">Something as simple as walking for 30
min a day could drastically reduce your risk of cardio vascular related diseases.
<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: 8.0pt;">
<span style="font-size: 12pt;">So start your day with a healthy
breakfast and try to get your health rate increased, the good news is that
morning cardio has also been linked to a reduced risk of alzheimers and an
increase in cognitive function. </span><span style="color: #222222; font-family: "Times New Roman","serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"><br /></span></div>
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<span style="font-size: 16px;">Get Motivated </span></div>
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<span style="font-size: 16px;"><a href="https://www.gm-fitness.co.uk/" target="_blank">GM FITNESS</a></span></div>
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-64167611937838280932017-07-17T07:40:00.000-07:002017-07-17T07:40:03.111-07:00Movement With GM-Fitness<div dir="ltr" style="text-align: left;" trbidi="on">
Good afternoon, Check in from GM-Fitness.<br />
<br />
How was your weekend?<br />
Did you manage to stay active and eat well?<br />
Weekends often tend to be the sore spot of a fitness regime, due to routine going out of the window, family and friend meetups, This type of behavior is often the case for many people as we feel the weight from the week has been lifted off our shoulders and now it is time to unwind and distress from our 9-5 lives.<br />
What we consume has an effect on the way we feel. A little of what we fancy is healthy, but to much is sometimes thought as a binge.<br />
All the hard work that we put in during the week can sometimes be knocked out of the equation due to the over indulgence of the weekend.<br />
A little fact<br />
3500 calories= 1 Pound of GAINED WEIGHT.<br />
The trick when it comes to weekends is to still participate in exercise.<br />
Set your alarm for Saturday morning boot camp, One class can burn up to 800 calories, This will set you up for the weekend ahead.<br />
Movement is key to a successful Health/ Wellness/ Fitness Lifestyle.<br />
Remember what ever you over consumed that is now in the past, it is now time to move on and think about the present moment.<br />
Monday is a new day and today is all about movement.<br />
The more we move the more calories we burn up= The better we feel= The more functional our day will be, as exercise enhances your mood and everyone wants to feel happy on a Monday.<br />
GM-Fitness recommend setting yourself 1 daily GOAL, This goal will give you a feeling of self worth and achievement, so go right ahead and write down your goal, please have a valid reason why you wish to achieve this goal.<br />
Follow the Smart Steps below<br />
Keep your GOAL<br />
SMART<br />
MEASURABLE<br />
ACHIEVABLE<br />
REALISTIC<br />
TIMED<br />
<br />
GOAL------------------------------------------<br />
<br />
Tips to help you work towards your goal.<br />
<br />
Preparation- Plan your meals for the week ahead.<br />
Book your training sessions in.<br />
Schedule down time.<br />
Read something new every day.<br />
Learn to Laugh.<br />
Do not stress your self out over situations that you can not control.<br />
<br />
Have a great Monday.<br />
Remember<br />
Water will find a path to flow.<br />
<br />
SO stay focused and remember the smart Method.<br />
<br />
GM-FITNESS.<br />
<br />
<br />
<br />
<br />
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-87954428488601237742017-07-11T03:53:00.000-07:002017-07-11T03:53:42.402-07:00High Intensity Training With GM-Fitness <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><u>What Is High
Intensity Interval Training, and how often should we do it?</u></b> <o:p></o:p></div>
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<br /></div>
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High intensity interval training is also known as HIIT Can also
be called High Intensity intermittent training known as (HIIE) <o:p></o:p></div>
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This type of training is interval based, which means it is cardiovascular
exercise, alternating with short sharp periods of exercise and a short recovery
period.<o:p></o:p></div>
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<br /></div>
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A HIIT session can vary from 10 to 45 minutes in duration an
example of this type of training could be 30 Seconds of Jump squats followed by
30 seconds of slow squats followed by a 30 second recovery, typically
completing 4-6 Rounds in one circuit.<o:p></o:p></div>
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<br /></div>
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The amount of time that you exercise for will vary depending
on the types of exercises that have been set.<o:p></o:p></div>
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Basically, what we are after is high intensity intervals
that involve short periods of vigorous exercise that elevates your heart rate (Expect
to feel uncomfortable for a short period of time)<o:p></o:p></div>
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<br /></div>
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High Intensity training provides many benefits in a shorter
amount of time- It also provides many health benefits.<o:p></o:p></div>
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<br /></div>
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<b>Burn a lot of
calories in a short amount of time.<o:p></o:p></b></div>
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<b>Improve Oxygen
consumption <o:p></o:p></b></div>
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<b>Reduce High Blood
pressure<o:p></o:p></b></div>
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<b>Burn Fat<o:p></o:p></b></div>
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<b>Reduce blood sugar<o:p></o:p></b></div>
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<b>Gain Muscle<o:p></o:p></b></div>
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<b>Improve Posture<o:p></o:p></b></div>
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<b>Speed up your
Metabolic rate<o:p></o:p></b></div>
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<br /></div>
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Adults aged from 16-60+ Should do at least 150 minutes a
week of moderate intensity activity throughout their week, Or at least 75 Minutes
of high intensity training per week.<o:p></o:p></div>
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<br /></div>
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There is a well known anti ageing enzyme known as TELOMERASE which is activated through
exercise, one single workout can activate TELOMERASE in cells.<o:p></o:p></div>
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<b>Anti Ageing HIIT
benefits could include <o:p></o:p></b></div>
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<b>Increased energy<o:p></o:p></b></div>
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<b>Boosted metabolic rate<o:p></o:p></b></div>
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<b>Improved Libido<o:p></o:p></b></div>
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<b>Improvement in muscle<o:p></o:p></b></div>
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<b>Reduced body fat<o:p></o:p></b></div>
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<b>Firmer skin<o:p></o:p></b></div>
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<br /></div>
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High Intensity Training can also help balance hormones for
weight gain and unhealthy eating habits.<o:p></o:p></div>
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GHRELIN- This hormone is responsible for long term weight
gain and the short term eating habits known as the munchies. This hormone is
produced in the stomach and it is believed to be the only hormone that can
stimulate appetite.<o:p></o:p></div>
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= It is released in response to stressful situations, which
explains why people eat when they are under stress.<o:p></o:p></div>
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= The stress cycle contributes to weight gain, by exercising
we help reduce stress)<o:p></o:p></div>
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LEPTIN- This is known as the starvation hormone, why?
Because it gives you the sense of feeling full, by telling your brain that you
have eaten enough food, Leptin is a key component to maintaining that your
energy levels are sufficient.<o:p></o:p></div>
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= High intensity training can control both hormones and
balance other hormones naturally.<o:p></o:p></div>
<div class="MsoNormal">
= Leptin mediates long term regulation of energy balance and
will suppress food intake there by inducing weight loss.<o:p></o:p></div>
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<br /></div>
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High Intensity Exercise can be incorporated in to your daily
routine as easy as….<o:p></o:p></div>
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Walking to the shops<o:p></o:p></div>
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30 Seconds power walk 10 seconds recovery (repeat for
duration of shop walk.<o:p></o:p></div>
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HIIT Training can involve <o:p></o:p></div>
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Body weight training<o:p></o:p></div>
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Band Work<o:p></o:p></div>
<div class="MsoNormal">
Running<o:p></o:p></div>
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Cycling<o:p></o:p></div>
<div class="MsoNormal">
Swimming<o:p></o:p></div>
<div class="MsoNormal">
Kettlebells<o:p></o:p></div>
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Bar Work<o:p></o:p></div>
<div class="MsoNormal">
Weights<o:p></o:p></div>
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Training with Partners.<o:p></o:p></div>
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<br /></div>
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<b>Here at GM-Fitness We
offer a varied Training Program which offers HIIT Sessions which focus on
keeping your body Balanced, injury free and teaching you why exercise is important
for everyone. <o:p></o:p></b></div>
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<br /></div>
<br />
<div class="MsoNormal">
GM-Fitness (Health, Wellbeing, Fitness) <o:p></o:p></div>
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www.gm-fitness.co.uk </div>
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-16562967658545593182016-12-06T10:25:00.000-08:002016-12-06T10:25:16.136-08:00Not Fat But Fit This Christmas.<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="text_exposed_root text_exposed" id="id_5846fd59101e86f00430003">
Festive Facts For you to think about this Christmas.<br />
<br />
Lets Talk Energy in versus energy out!<br />
<br />
Before you over indulge a little to much. Lets discuss a few things!<br />
<br />
Your weight is a balancing act, calories play a big part.<br />
The more sugar we consume the more we crave.<span class="text_exposed_hide">...</span><span class="text_exposed_show"><br /> A mince pie has 258 calories with 19.4grams of sugar that equals roughly 45-60 minutes of exercise to burn this off, this would be moderate exercise.</span><br />
<div class="text_exposed_show">
Despite all the fad diets on the market, weight management still comes down to calories you consume versus calories you burn.<br />
Calories are the energy in food, our bodies demand a constant supply of calories to keep us functioning.<br />
From thinking to running a race.<br />
Fats, carbs and protein are the types of nutrients that contain calories and good nutrition that our bodies require.<br />
Calories are converted to physical energy or stored within your body, either for recovery and repair, or stored as FAT.<br />
Stored fat will remain unless you use up those extra calories that you have consumed, either by reducing your calorie intake or increasing your daily exercise.<br />
THIS EQUATION IS SIMPLE<br />
IF YOU EAT MORE CALORIES THAN YOU BURN= YOU WILL OF COURSE GAIN WEIGHT.<br />
3500 calories equals 1 pound/ 0.45kilograms of fat. You need to burn 3500 calories more than you take in to lose 1 pound.<br />
Example<br />
Cut 500 calories a day from your diet, you would loose about a pound a week=<br />
500x 7= 3500 calories.<br />
Please NOTE THIS IS THE HEALTHY WAY TO LOOSE WEIGHT WITHOUT LOOSING LEAN TISSUE( MUSCLE)<br />
Cutting calories can be as simple as<br />
Reducing your portion sizes<br />
swapping high calorie foods<br />
exercising daily<br />
making good food choices.<br />
With Christmas just a few weeks away, think <br />
about the food you are consuming,enjoy this festive season, but do be aware of how many extra calories you are consuming.<br />
87 CALORIES= 20 MINUTES OF MODERATE EXERCISE<br />
106 CALORIES= 25 MINUTES OF MODERATE EXERCISE<br />
149 CALORIES= 35 MINUTES <br />
210= 50 MINUTES<br />
350CALORIES= 1HOUR PLUS<br />
One small glass of wine equals 120calories.<br />
The Good News <br />
GM-Fitness Bootcamps are running throughout December as is pt sessions and group lifting classes.<br />
There should be no reason to why weight gain will be an issue this year. HAHA<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
</div>
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-65894448117051406692016-11-28T07:04:00.001-08:002016-11-28T07:04:44.891-08:00Changing The negative Thoughts that in prison us in our own minds..<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Our Mind is a powerful Tool, often enough we can be trapped in our own prison with no way out, constantly battling with our known self disruptive thoughts.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">We can be our own worst nightmare. <img alt="gmfitness-logo-3" class="alignnone wp-image-469" data-mce-src="https://gmfitnesscardiff.files.wordpress.com/2016/11/gmfitness-logo-3.jpg" height="137" src="https://gmfitnesscardiff.files.wordpress.com/2016/11/gmfitness-logo-3.jpg" style="height: auto; max-width: 100%;" width="118" /></span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Listening to that voice inside our head that is constantly being negative and knocking us down.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">How do we change that voice and escape the prison that we have put ourselves in to.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">If we do not decide to change our thought pattern, then our thoughts will always remain the same.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<strong><span style="color: yellow;">Ways to Help you change your current thought pattern.</span></strong></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Start to become aware of the way you think and feel, be open to listening to your body when you know what triggers a bad negative thought, write that trigger down.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Try to always take walks during the day especially when the sun is shining to boost those happy hormones. During the winter months when its dark wet and windy this can often lead to a feeling of darkness. To combat this schedule your walk into your diary regardless of the weather, it is important to break the negative routine that you are currently following.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Eat a balanced diet as a balanced diet has an effect on the way we feel.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Umming and ahhing here.. If you want to change, the first step to change must come from within you.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Surround yourself with positive people, people that have goals and ambitions, say good bye to the people drainers.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Book yourself in for weekly training sessions, Training equals endorphin's= endorphin's equal happy hormones, happy hormones equal a positive way of thinking. If you have an appointment you are less likely to cancel.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Set your self weekly smart goals, as humans we like to be constantly achieving goals, without personal achievements being set, we can often feel lost and low.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Drink plenty of water and green tea throughout the day, staying hydrated has positive effects on your bowel movements.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Laugh, Watch a funny movie, play a childish game, bake some cakes, Break your day to day routine and set out some out to have a good old giggle.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;"><br /></span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Here at GM-Fitness we are believers in stepping out of your comfort zone,</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">if you are not happy about something only you are responsible for changing it.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;"><br /></span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">Coaching and training is available with family run GM-Fitness.</span></div>
<div style="font-family: Merriweather, Georgia, "Times New Roman", Times, serif; font-size: 15px; margin-bottom: 24px;">
<span style="color: yellow;">For more information.#Contact the team today. or follow us throughout December<a href="http://www.gm-fitness.co.uk/" target="_blank">www.gm-fitness.co.uk </a></span></div>
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-36093544345012894382016-11-24T10:57:00.000-08:002016-11-24T10:57:18.758-08:00Beat The Christmas Bulge with GM-Fitness <div dir="ltr" style="text-align: left;" trbidi="on">
<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 12px;">
<header class="entry-header" style="box-sizing: border-box; color: #141412; font-family: "Source Sans Pro", Helvetica, sans-serif; font-size: 16px; margin: 0px auto 30px; max-width: 604px; width: 604px;"><div class="entry-thumbnail" style="box-sizing: border-box;">
<img alt="christmas-2015" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" height="270" sizes="(max-width: 604px) 100vw, 604px" src="https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=604&h=270&crop=1" srcset="https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=604&h=270&crop=1 604w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=150&h=67&crop=1 150w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=300&h=134&crop=1 300w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=768&h=343&crop=1 768w" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 10px; max-width: 100%; vertical-align: middle;" width="604" /></div>
<h1 class="entry-title" style="box-sizing: border-box; clear: both; font-family: Bitter, Georgia, serif; font-size: 48px; font-weight: normal; line-height: 1.3; margin: 0px 0px 5px;">
Beat The Christmas Bulge With GM-Fitness</h1>
<div class="entry-meta" style="box-sizing: border-box; clear: both; font-size: 14px; margin: 0px auto; max-width: 604px; width: 604px;">
<span class="date" style="box-sizing: border-box; margin-right: 20px;"><a href="https://gmfitnesscardiff.wordpress.com/2016/11/24/beat-the-christmas-bulge-with-gm-fitness/" rel="bookmark" style="box-sizing: border-box; color: #3b7395; text-decoration: none;" title="Permalink to Beat The Christmas Bulge With GM-Fitness"><time class="entry-date" datetime="2016-11-24T17:48:16+00:00" style="box-sizing: border-box;">November 24, 2016</time></a></span><span class="categories-links" style="box-sizing: border-box; margin-right: 20px;"><a href="https://gmfitnesscardiff.wordpress.com/category/fat-burning/" rel="category tag" style="box-sizing: border-box; color: #3b7395; text-decoration: none;">fat burning</a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fitness/" rel="category tag" style="box-sizing: border-box; color: #3b7395; text-decoration: none;">fitness</a>, <a href="https://gmfitnesscardiff.wordpress.com/category/weight-loss/" rel="category tag" style="box-sizing: border-box; color: #3b7395; text-decoration: none;">weight loss</a></span> <span class="edit-link" style="box-sizing: border-box; margin-right: 0px;"><a class="post-edit-link" href="https://wordpress.com/post/gmfitnesscardiff.wordpress.com/361" style="box-sizing: border-box; color: #3b7395; text-decoration: none;">Edit</a></span></div>
</header><div class="entry-content" style="box-sizing: border-box; color: #141412; font-family: "Source Sans Pro", Helvetica, sans-serif; font-size: 16px; margin: 0px auto; max-width: 604px; width: 604px; word-wrap: break-word;">
<div style="box-sizing: border-box; margin-bottom: 24px;">
<strong style="box-sizing: border-box;">It is a fantastic time of year. GM-Fitness </strong><img alt="christmas-2015" class="alignnone wp-image-416" height="498" sizes="(max-width: 663px) 100vw, 663px" src="https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=663&h=498" srcset="https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=663&h=498 663w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=150&h=113 150w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=300&h=225 300w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg?w=768&h=576 768w, https://gmfitnesscardiff.files.wordpress.com/2016/11/christmas-2015.jpg 960w" style="border: 0px; box-sizing: border-box; height: auto; margin: 5px 0px; max-width: 100%; vertical-align: middle;" width="663" /></div>
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Time For Family, Friends, Fitness, Food and Alcohol.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
Christmas Cakes, Christmas Pies, Christmas Puddings, FUN, Laughter and hopefully you stay focused with lifting.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
A great time for lights, decorations, parties and celebration, Often a hard time to stay on track with your fitness regime, but it does not have to be that way.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
With Christmas biscuits at the office, Christmas cakes at your friends house, Wine and cookies everywhere you look, it can sometimes be overwhelming to say no, the word moderation goes out the window and over indulgence here we come.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
Let me tell you a little something this is NORMAL. Do not beat yourself up over it. We are all of course human, and need to let our hair down at some point in the year, so let it be Christmas.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
One afternoon of over <strong style="box-sizing: border-box;">indulgence</strong> does not mean we have to carry it on the next day. what it means is, yesterday was yesterday so move on forget about it, and carry on eating your normal healthy food.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
The trick here is your mind set, if we can let go of one day and not let it run in to two, three or four days of consecutive over indulgence, Then we should hopefully not pile on to many pounds.Please note that to put on a pound of fat you must consume 3500 extra calories on top of your normal daily calorie intake.</div>
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<strong style="box-sizing: border-box;">What can we do to ease the weight gain over Christmas?</strong></div>
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<strong style="box-sizing: border-box;">Stick to your fitness routine. Make No Excuses why you can not make a session.</strong></div>
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<strong style="box-sizing: border-box;">Have a positive mind set. If you binge one day, let it go and remember tomorrow is the start of a new day.</strong></div>
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<strong style="box-sizing: border-box;">Eat only if your hungry, Do not eat just for the sake of it we are not human dust bins.</strong></div>
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<strong style="box-sizing: border-box;">Do Not skip breakfast.</strong></div>
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<strong style="box-sizing: border-box;">Make time for daily walks.</strong></div>
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<strong style="box-sizing: border-box;">If you drink one day, try to have a non drinking day the next.</strong></div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
<strong style="box-sizing: border-box;">Stand in front of the mirror naked and ask yourself are you happy with what you see.</strong></div>
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<strong style="box-sizing: border-box;">Opt for clear spirits.</strong></div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
<strong style="box-sizing: border-box;">Have a positive mind set.</strong></div>
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<strong style="box-sizing: border-box;">Be part of a fitness group, where you share your daily food intake and have the support of like minded people.</strong></div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
<strong style="box-sizing: border-box;">Try not to cave in to peer pressure often enough your friends pressure you in to one more drink, one more cake because they feel guilty for not being able to take control of what are they consuming, by you over eating ,over drinking it makes them feel better, haha they are not the only ones now gaining more junk in their trunks. You are joining their club.</strong></div>
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Keep following us.</div>
<div style="box-sizing: border-box; margin-bottom: 24px;">
we will be posting daily blogs from Monday 28th November about how we GM-Fitness stay on track over this festively Fit Season.</div>
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<img alt="gm-fitness-logo-1" class="alignnone wp-image-421" height="140" sizes="(max-width: 141px) 100vw, 141px" src="https://gmfitnesscardiff.files.wordpress.com/2016/11/gm-fitness-logo-1.png?w=141&h=140" srcset="https://gmfitnesscardiff.files.wordpress.com/2016/11/gm-fitness-logo-1.png?w=141&h=140 141w, https://gmfitnesscardiff.files.wordpress.com/2016/11/gm-fitness-logo-1.png?w=282&h=280 282w, https://gmfitnesscardiff.files.wordpress.com/2016/11/gm-fitness-logo-1.png?w=150&h=150 150w" style="border: 0px; box-sizing: border-box; height: auto; margin: 5px 0px; max-width: 100%; vertical-align: middle;" width="141" /></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-57765876746995060482016-10-27T06:14:00.001-07:002016-10-27T06:14:57.046-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
https://youtu.be/7P4mtZV5tms<br />
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-35246551931819924962016-06-28T06:02:00.005-07:002016-06-28T06:02:57.489-07:00Changes in our thought patern lead to changes in our behavior and mood. Mel Myles GM-Fitness <div dir="ltr" style="text-align: left;" trbidi="on">
<img alt="Smart Goals= Progress" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" height="188" src="https://gmfitnesscardiff.files.wordpress.com/2015/09/a-bikini-b.jpg?w=188&h=188&crop=1" width="188" /><br />
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<span class="date"><a href="https://gmfitnesscardiff.wordpress.com/2016/06/28/changes-in-our-thought-pattern-lead-to-changes-in-our-behaviour-and-mood-mel-myles-gm-fitness/" rel="bookmark" title="Permalink to Changes In our thought Pattern lead to changes in our behaviour and Mood. Mel Myles GM-Fitness"><time class="entry-date" datetime="2016-06-28T12:58:07+00:00"><span style="color: #3b7395;">June 28, 2016</span></time></a></span><span class="categories-links"><a href="https://gmfitnesscardiff.wordpress.com/category/change/" rel="category tag"><span style="color: #3b7395;">change</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/education/" rel="category tag"><span style="color: #3b7395;">education</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fear/" rel="category tag"><span style="color: #3b7395;">fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fitness/" rel="category tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/lifestyle/" rel="category tag"><span style="color: #3b7395;">lifestyle</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/nutrition/" rel="category tag"><span style="color: #3b7395;">nutrition</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/progress/" rel="category tag"><span style="color: #3b7395;">progress</span></a>, </span><span class="tags-links"><a href="https://gmfitnesscardiff.wordpress.com/tag/behaviour/" rel="tag"><span style="color: #3b7395;">behaviour</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/change/" rel="tag"><span style="color: #3b7395;">change</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/coaching/" rel="tag"><span style="color: #3b7395;">coaching</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/fitness/" rel="tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/goals/" rel="tag"><span style="color: #3b7395;">Goals</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/health/" rel="tag"><span style="color: #3b7395;">health</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/lifestyle/" rel="tag"><span style="color: #3b7395;">lifestyle</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/progress/" rel="tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/thoughts/" rel="tag"><span style="color: #3b7395;">Thoughts</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/wellness/" rel="tag"><span style="color: #3b7395;">wellness</span></a></span><span class="author vcard"><a class="url fn n" href="https://gmfitnesscardiff.wordpress.com/author/thegmfitness/" rel="author" title="View all posts by GM-Fitness"><span style="color: #3b7395;">GM-Fitness</span></a></span> </div>
<div class="entry-content">
What we Think affects how we act and Feel. ( Thoughts- Trigger Behaviour- Emotions)<br />
<br />
What we do affects how we think and feel ( Behaviour)<br />
<br />
What we feel affects what we think and do ( Emotions)<br />
<br />
We have all come across those days where we wish we had thought first before acting on a simple impulse.<br />
Those thoughts without thinking often lead us to where we wish we had not ended up.<br />
<br />
A guy named Albert Ellis devised the ABC Model<br />
Antecedents – Behaviour- Situations The model was devised as a way to target problem thoughts and behaviours.<br />
<br />
ANTECEDENTS- BEHAVIOUR- CONSEQUENCE<br />
Antecedents are the triggers that often occur before you engage in an unhelpful habit.<br />
( Thought, feelings, situations)<br />
<br />
Behaviour is what tends to happen if we follow through with the bad habit.<br />
<br />
Consequences are what happens afterwards. This could be the emotional/ physical/ social effect that our behaviour has had on our current situation.<br />
<br />
<strong>Check out the example below</strong><br />
<br />
<strong>Antecedent Behaviour Consequences</strong><br />
I feel Anxious I have a Drink Calm effect from the alcohol<br />
I feel worried I lash out Have said things that you regret<br />
I Feel Lonely I eat Feel Better, Then Fed up.<br />
<br />
In order for Change to take place we have to be aware that change needs to occur.<br />
<br />
GM-Fitness discuss the stages of Change below.<br />
<br />
1 Pre contemplative- Unaware that there is a problem<br />
<br /><br />
2 Contemplative- Aware that there is a problem and see there’s probably a need to change<br />
<br /><br />
3 Preparing – Made a decision or commitment to change, Taking steps needed for change to occur.<br />
<br /><br />
4 Action- Making modifications to ones life, temptation and chances of relapse are strong.<br />
<br /><br />
5 Maintenance- After at least a year of successful change in behaviour, this stage hopefully has set you up for a new lifestyle.<br />
<br /><br />
6 Termination- the problem behaviour is no longer considered desirable to the client.<br />
An example years have passed since the client last had a food binge/ last drink they no longer have cravings or urges to engage in this behaviour.<br />
<br />
RELAPSE ( to undesired behaviour can occur at any time during stages 4-6. This can however be used as a learning opportunity to strengthen current coping strategies and mechanisms in place to facilitate the change process.<br />
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Where do you find yourself on the above Change Cycle?<br />
<br /><br />
<br /><br />
If you wish to make positive lifestyle changes, Please do contact Us here at GM-Fitness.<br />
<br />
Wellness<br />
Health<br />
Fitness<br />
Change<br />
Coaching</div>
</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-18476293132921610862016-06-15T06:49:00.002-07:002016-06-15T06:49:35.934-07:00Cosy By the Fire GM-Fitness<div dir="ltr" style="text-align: left;" trbidi="on">
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<img alt="a bootcamp 1016a" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" height="270" src="https://gmfitnesscardiff.files.wordpress.com/2016/06/a-bootcamp-1016a.jpg?w=604&h=270&crop=1" width="604" /><h1 class="entry-title">
<a href="https://gmfitnesscardiff.wordpress.com/2016/06/15/cosy-by-the-fire-by-coach-mel-myles-gm-fitness/" rel="bookmark">Cosy By The Fire By Coach Mel Myles GM-Fitness</a> </h1>
<div class="entry-meta">
<span class="date"><a href="https://gmfitnesscardiff.wordpress.com/2016/06/15/cosy-by-the-fire-by-coach-mel-myles-gm-fitness/" rel="bookmark" title="Permalink to Cosy By The Fire By Coach Mel Myles GM-Fitness"><time class="entry-date" datetime="2016-06-15T13:45:09+00:00"><span style="color: #3b7395;">June 15, 2016</span></time></a></span><span class="categories-links"><a href="https://gmfitnesscardiff.wordpress.com/category/cardio/" rel="category tag"><span style="color: #3b7395;">cardio</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/change/" rel="category tag"><span style="color: #3b7395;">change</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/deadlifts/" rel="category tag"><span style="color: #3b7395;">deadlifts</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/education/" rel="category tag"><span style="color: #3b7395;">education</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fat-burning/" rel="category tag"><span style="color: #3b7395;">fat burning</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fear/" rel="category tag"><span style="color: #3b7395;">fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fitness/" rel="category tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/lifestyle/" rel="category tag"><span style="color: #3b7395;">lifestyle</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/matcha/" rel="category tag"><span style="color: #3b7395;">matcha</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/natuarl/" rel="category tag"><span style="color: #3b7395;">natuarl</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/nutrition/" rel="category tag"><span style="color: #3b7395;">nutrition</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/progress/" rel="category tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/strength-training/" rel="category tag"><span style="color: #3b7395;">strength training</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/tea/" rel="category tag"><span style="color: #3b7395;">tea</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/uncategorized/" rel="category tag"><span style="color: #3b7395;">Uncategorized</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/weight-loss/" rel="category tag"><span style="color: #3b7395;">weight loss</span></a></span><span class="tags-links"><a href="https://gmfitnesscardiff.wordpress.com/tag/fitness/" rel="tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/goals/" rel="tag"><span style="color: #3b7395;">Goals</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/lifestyle-fear/" rel="tag"><span style="color: #3b7395;">lifestyle fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/matcha/" rel="tag"><span style="color: #3b7395;">matcha</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/natural/" rel="tag"><span style="color: #3b7395;">natural</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/personaltraining/" rel="tag"><span style="color: #3b7395;">personaltraining</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/progress/" rel="tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/smart/" rel="tag"><span style="color: #3b7395;">smart</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/tea/" rel="tag"><span style="color: #3b7395;">tea</span></a></span><span class="author vcard"><a class="url fn n" href="https://gmfitnesscardiff.wordpress.com/author/thegmfitness/" rel="author" title="View all posts by GM-Fitness"><span style="color: #3b7395;">GM-Fitness</span></a></span> <span class="edit-link"><a class="post-edit-link" href="https://wordpress.com/post/gmfitnesscardiff.wordpress.com/248"><span style="color: #3b7395;">Edit</span></a></span> </div>
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I recently attended a concert with some clients of ours.<br />
Rod Stewart.<br />
To be quite honest we did not know many songs, just the odd one-three of them.<br />
The reason for this blog is to talk about health and endurance. Rod Stewart is 72 years of age.<br />
And by golly he worked it on stage,<br />
His stage presence was phenomenal as well as his energy levels. I do not know many people half his age that could of preformed as well as he did.<br />
What is his secret one may ask.<br />
<br />
<strong>Lifestyle choices!</strong><br />
It is so easy to stop exercising due to life commitments, work, a new partner, busy socialising.<br />
but what happens one day when you wake up and realise you should of done both, the healthy lifestyle, as well as keeping up with your social life.<br />
People often make excuses why they should give up on themselves regarding fitness.<br />
But I bet the odd take out is still on the cards.<br />
I personally believe the best thing you can invest in for a lifetime of healthy living is your fitness regime.<br />
Take Rod Stewart he would not be able to preform as well as he did on stage if he was not fit and healthy.<br />
<br />
The choices we make today, will effect your tomorrow, and if your not careful the tomorrow of many years to come.<br />
<br />
<strong>Feeling fit to me gives me that cosy by the fire feeling.</strong><br />
<strong>What does it do for you?</strong><br />
If you look in the mirror right now, what are you saying to yourself are you happy?<br />
When it comes to health and fitness I believe we should not just think of the present moment but think about from 10 years from now, or at a push 20-30 years.<br />
Would you still have the energy and confidence to look as good as someone like rod Stewart when you are 72.<br />
<br />
<strong>Regular Exercise will</strong><br />
<strong>Reduce your risk of the common cold</strong><br />
<strong>It will help to improve depression</strong><br />
<strong>It helps prevent brittle bones.</strong><br />
<strong>It reduces chronic pain.<br /> At least 10 minutes of aerobic exercise — biking, fast walking, running on the treadmill — can significantly improve chronic pain, likely by releasing natural pain relievers called endorphins.</strong><br />
<strong>It can help relieve constipation.</strong><br />
<strong>Can help you battle against diabetes</strong><br />
<strong>Make you Feel less stressed</strong><br />
<strong>Decrease your Blood Pressure</strong><br />
<strong>Help you feel fitter and look younger.</strong><br />
<strong>Keep excess weight at bay.</strong><br />
<strong>boost your metabolic rate.</strong><br />
<strong>Help you sleep.</strong><br />
<strong>You will feel more productive during the day.</strong><br />
<br />
If there is one thing you wish to invest in let it be your health and fitness.<br />
For <strong>what would life be like without our health</strong>.<br />
<br />
Live with that cosy by the fire feeling, Invest in a good fitness regime.<br />
You sure will not regret it.<br />
Think of your tomorrow, not just about your today.<br />
<br />
Mel Myles GM-Fitness</div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-22091034511078392732016-06-09T09:43:00.000-07:002016-06-09T09:43:02.816-07:00Set Your Intensions for the week ahead, Mel Myles GM-Fitness <div dir="ltr" style="text-align: left;" trbidi="on">
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Brought to you by Coach Mel Myles GM-Fitness</h1>
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<span class="date"><a href="https://gmfitnesscardiff.wordpress.com/2016/06/09/brought-to-you-by-coach-mel-myles-gm-fitness/" rel="bookmark" title="Permalink to Brought to you by Coach Mel Myles GM-Fitness"><time class="entry-date" datetime="2016-06-09T16:33:11+00:00"><span style="color: #3b7395;">June 9, 2016</span></time></a></span><span class="categories-links"><a href="https://gmfitnesscardiff.wordpress.com/category/cardio/" rel="category tag"><span style="color: #3b7395;">cardio</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/change/" rel="category tag"><span style="color: #3b7395;">change</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/education/" rel="category tag"><span style="color: #3b7395;">education</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fat-burning/" rel="category tag"><span style="color: #3b7395;">fat burning</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fear/" rel="category tag"><span style="color: #3b7395;">fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fitness/" rel="category tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/lifestyle/" rel="category tag"><span style="color: #3b7395;">lifestyle</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/matcha/" rel="category tag"><span style="color: #3b7395;">matcha</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/nutrition/" rel="category tag"><span style="color: #3b7395;">nutrition</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/progress/" rel="category tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/tea/" rel="category tag"><span style="color: #3b7395;">tea</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/uncategorized/" rel="category tag"><span style="color: #3b7395;">Uncategorized</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/weight-loss/" rel="category tag"><span style="color: #3b7395;">weight loss</span></a></span><span class="tags-links"><a href="https://gmfitnesscardiff.wordpress.com/tag/fitness/" rel="tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/goals/" rel="tag"><span style="color: #3b7395;">Goals</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/lifestyle-fear/" rel="tag"><span style="color: #3b7395;">lifestyle fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/matcha/" rel="tag"><span style="color: #3b7395;">matcha</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/natural/" rel="tag"><span style="color: #3b7395;">natural</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/personaltraining/" rel="tag"><span style="color: #3b7395;">personaltraining</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/progress/" rel="tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/smart/" rel="tag"><span style="color: #3b7395;">smart</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/tea/" rel="tag"><span style="color: #3b7395;">tea</span></a></span><span class="author vcard"><a class="url fn n" href="https://gmfitnesscardiff.wordpress.com/author/thegmfitness/" rel="author" title="View all posts by GM-Fitness"><span style="color: #3b7395;">GM-Fitness</span></a></span> <span class="edit-link"><a class="post-edit-link" href="https://wordpress.com/post/gmfitnesscardiff.wordpress.com/186"><span style="color: #3b7395;">Edit</span></a></span> </div>
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<img alt="aplan" class="alignnone size-full wp-image-234" src="https://gmfitnesscardiff.files.wordpress.com/2016/06/aplan.jpg?w=604" /><br />
The summer of 2016 is here.<br />
<br /><br />
Are you like the majority of people who feel like you have left it a little to late to get in to shape ?<br />
We often find reasons to put ourselves last and others before us, which results in us neglecting our own health needs.<br />
Are you someone that is currently doing this?<br />
Saying I will start tomorrow or I am to busy taking the children to their clubs that you do not have time for yourself.<br />
This is such an easy circle to fall in to.<br />
Trust me I see and hear this a lot.<br />
I am not a parent so I do not suffer from the lack of sleep. But I do witness on a day to day basis the importance of each and everyone of us giving our selves at least 2- 3hours a week to exercise or if exercise is not your thing just getting outside for a walk alone. remembering that you are an individual and your needs matter just as much as your child or your partner.<br />
If you struggle for child care, then often enough trainers can do house calls, or better still can meet in the park, with your baby in the buggy.<br />
There are always ways to get around obstacles, its all about knowing what you want and sticking to your plan.<br />
<img alt="bikini ready" class="alignnone size-full wp-image-237" src="https://gmfitnesscardiff.files.wordpress.com/2016/06/bikini-ready.jpg?w=604" /><br />
<strong>My Morning Routine, why not try to add this to yours.</strong><br />
I have also explained some health benefits why I do this.<br />
<br />
Add Lemon to your water first thing in the morning, This will…..<br />
<ul>
<li class="_AXc">Give your immune system a boost. Vitamin C .</li>
<li class="_AXc">Excellent source of potassium. …</li>
<li class="_AXc">Aids digestion. …</li>
<li class="_AXc">Cleanses your system. …</li>
<li class="_AXc">Freshens your breath. …</li>
<li class="_AXc">Keeps your skin blemish-free. …</li>
<li class="_AXc">Helps you lose weight. …</li>
<li class="_AXc">Reduces inflammation.</li>
</ul>
After you have consumed your Lemon water, Top that up with A Matcha Tea<br />
<figure class="wp-caption alignnone" data-shortcode="caption" id="attachment_18" style="width: 397px;"><img alt="Matcha Tea" class="alignnone size-full wp-image-18" src="https://gmfitnesscardiff.files.wordpress.com/2015/09/a-matcha-large.jpg?w=604" /><figcaption class="wp-caption-text">Ego Friendly Magic Matcha Tea</figcaption></figure><a href="http://www.magic-matcha.co.uk/ShopCategories/view/1"><span style="color: navy;">Matcha Benefits </span></a><br />
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Matcha Green Tea has many benefits that come from its abundance of antioxidants and amino acids.</div>
According to research Matcha has many positive effects on your health.<br />
Studies suggest drinking green tea may help induce thermogenesis stimulating fat loss.<br />
<a href="http://www.magic-matcha.co.uk/Shop/index"><span style="color: navy;">Matcha</span></a> is a form of green tea made of ground powdered whole leaves and contains far greater levels of antioxidants than your average tea.<br />
Researchers at the University of Colorado found that EGCC concentration in matcha is 137 times greater than in regular green tea.<br />
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Eat freshly Cut Vegetables in their raw form whenever possible, as cooking sometimes destroys nutritional value, Brightly coloured vegetables is what you should opt for.<br />
Vegetables have a abundance of nutritional value and are filled with fibre, which keeps you feeling fuller for longer as well as contributing to a healthy gut.<br />
<figure class="wp-caption alignnone" data-shortcode="caption" id="attachment_241" style="width: 352px;"><img alt="OLYMPUS DIGITAL CAMERA" class="alignnone size-full wp-image-241" src="https://gmfitnesscardiff.files.wordpress.com/2016/06/healthy-eating.jpg?w=604" /><figcaption class="wp-caption-text">Eat Well With GM-Fitness</figcaption></figure><br />
Take a Mid Morning Walk, Or if you are at the office give yourself a daily squat challenge. The chair that you sit on will be the depth of how low you go on each squat.<br />
Think about doing 10 each hour, That over the course of the day is 80 Squats.<br />
I hope after sharing some time with me here today, that tomorrow you decide to do something positive for your Health.</div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-1740834106979367832016-05-24T05:00:00.000-07:002016-05-24T05:00:09.920-07:00Tuesdays Health choice <div dir="ltr" style="text-align: left;" trbidi="on">
what is your motivation?<br />
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Often enough we go through life just crawling along with no solid direction.<br />
No Health or fitness plan in place.<br />
No thoughts about your wellbeing or your families wellbeing.<br />
I thought I would write this post today to share with you some fun health tips that will not take to much time out of your day.<br />
I hear week in week about how bored people are about their current eating habits.<br />
This is due to consuming the same foods weekly and not being open to new ideas.<br />
The super markets are filled with a varied selection of fantastic fruit and veg, not to mention herbs, spices and foods from around the world, to be honest we are spoilt for choice, if only we were open to CHANGE.<br />
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What stops people from Change is FEAR.</h1>
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FALSE</h1>
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EXPECTATION</h1>
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APPEARING</h1>
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REAL.</h1>
How often do you tell yourself you do not like something, when in fact it has been years since you last tried it.<br />
Our taste buds change as we get older, here at GM-Fitness we advise that you try new foods, or foods that you previously didn't like as you may pleasantly surprise yourself that you now like them<br />
<em><strong>Tuesdays Health Tips</strong></em><br />
<strong><em>Pick brightly coloured Fresh vegetables.Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a super food!</em></strong><br />
<strong><em>Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.</em></strong><br />
<strong><em>Folate (folic acid) helps the body form healthy red blood cells.</em></strong><br />
<strong><em>Consume Water</em></strong><br />
<strong><em>Help your body stay hydrated throughout the day, by consuming good quality H20, We lose water throughout the day by breathing, exercising and It keeps things moving, digestion-wise.<br /> Water helps us, you know, go by helping dissolve fats and soluble fibre. Drinking enough water prevents constipation and also reduces the burden on the kidneys and liver by helping to flush waste products.</em></strong><br />
<em><strong>Take a lunch Time Break</strong></em><br />
Its approaching 1 pm and your planning to take your lunch at your desk. BIG NO NO.<br />
If you want to be just as productive in the afternoon as you have been in the morning, then take a break, step away from your desk head outside and clear your mind.<br />
The fresh air will do wonders for de-stressing and getting a bit of gentle exercise.<br />
<br /><br />
Tues-Health<br />
Change your Lifestyle Habits.<br />
<br /><br />
GM-Fitness</div>
GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-87759387864639636562016-05-19T08:52:00.000-07:002016-05-19T08:52:02.369-07:00Maximum Results Minumum Time spent in the gym. THE DEADLIFT<div dir="ltr" style="text-align: left;" trbidi="on">
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<img alt="a andrew" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" height="270" src="https://gmfitnesscardiff.files.wordpress.com/2016/05/a-andrew.jpg?w=604&h=270&crop=1" width="604" /><h1 class="entry-title">
Maximum Results Minimum Time Spent in THE gym, The Deadlift.</h1>
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<span class="date"><a href="https://gmfitnesscardiff.wordpress.com/2016/05/19/maximum-results-minimum-time-spent-in-the-gym-the-deadlift/" rel="bookmark" title="Permalink to Maximum Results Minimum Time Spent in THE gym, The Deadlift."><time class="entry-date" datetime="2016-05-19T15:42:36+00:00"><span style="color: #3b7395;">May 19, 2016</span></time></a></span><span class="categories-links"><a href="https://gmfitnesscardiff.wordpress.com/category/cardio/" rel="category tag"><span style="color: #3b7395;">cardio</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/change/" rel="category tag"><span style="color: #3b7395;">change</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/deadlifts/" rel="category tag"><span style="color: #3b7395;">deadlifts</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/education/" rel="category tag"><span style="color: #3b7395;">education</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fat-burning/" rel="category tag"><span style="color: #3b7395;">fat burning</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fear/" rel="category tag"><span style="color: #3b7395;">fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/fitness/" rel="category tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/lifestyle/" rel="category tag"><span style="color: #3b7395;">lifestyle</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/matcha/" rel="category tag"><span style="color: #3b7395;">matcha</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/nutrition/" rel="category tag"><span style="color: #3b7395;">nutrition</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/progress/" rel="category tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/strength-training/" rel="category tag"><span style="color: #3b7395;">strength training</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/tea/" rel="category tag"><span style="color: #3b7395;">tea</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/uncategorized/" rel="category tag"><span style="color: #3b7395;">Uncategorized</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/category/weight-loss/" rel="category tag"><span style="color: #3b7395;">weight loss</span></a></span><span class="tags-links"><a href="https://gmfitnesscardiff.wordpress.com/tag/fitness/" rel="tag"><span style="color: #3b7395;">fitness</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/goals/" rel="tag"><span style="color: #3b7395;">Goals</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/lifestyle-fear/" rel="tag"><span style="color: #3b7395;">lifestyle fear</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/natural/" rel="tag"><span style="color: #3b7395;">natural</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/personaltraining/" rel="tag"><span style="color: #3b7395;">personaltraining</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/progress/" rel="tag"><span style="color: #3b7395;">progress</span></a>, <a href="https://gmfitnesscardiff.wordpress.com/tag/smart/" rel="tag"><span style="color: #3b7395;">smart</span></a></span><span class="author vcard"><a class="url fn n" href="https://gmfitnesscardiff.wordpress.com/author/thegmfitness/" rel="author" title="View all posts by GM-Fitness"><span style="color: #3b7395;">GM-Fitness</span></a></span> <span class="edit-link"><a class="post-edit-link" href="https://wordpress.com/post/gmfitnesscardiff.wordpress.com/73"><span style="color: #3b7395;">Edit</span></a></span> </div>
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The Deadlift is one of our favourite exercises here at GM-Fitness.<br />
whether it be the Straight leg Deadlift or the Bent leg deadlift the benefits truly are phenomenal.<br />
The Deadlift when preformed with correct technique is by far one of the best exercises to do, This of course is my opinion.<br />
A deadlift session uses many of the major muscle groups.<br />
The Legs.<br />
The Glutes<br />
Your Abdominals<br />
Shoulders<br />
Chest and Back.<br />
Why would you not incorporate this exercise if you can hit so many muscles in one smooth movement.<br />
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The deadlift can be preformed with an Olympic bar, Free weights even kettle bells, Also if you are training at home or in the park and wish to train without carrying heavy weights, The deadlift is just as effective if you choose to use a resistant band.<br />
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<strong>Below please find a break down of how to correctly preform the Deadlift.</strong><br />
I personally recommend you use a mirror to watch your form, Or if you are training with a partner please ask them to watch your posture.<br />
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<li class="_AXc"><strong>Walk to the bar. Stand with your mid-foot under the bar. </strong></li>
<li class="_AXc"><strong>Take hold of the bar. Narrow, about shoulder-width apart. …</strong></li>
<li class="_AXc"><strong>Bend your knees. Keep going until your shins touch the bar. …</strong></li>
<li class="_AXc"><strong>Lift your chest. Straighten your back. .. brace your abdominals</strong></li>
<li class="_AXc"><strong>Pull. Take a big breath, hold it and stand up.</strong></li>
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<strong>The benefits we achieve from the Deadlift</strong><br />
Fat Burning ( Big smiles all around)<br />
Improved Posture ( Stronger Core and back muscles, Hopefully no more rounded shoulders)<br />
More muscles worked ( Compound exercise, Exercising several muscles in one movement)<br />
Will increase your overall strength( Functional fitness, Lifting those shopping bags will hopefully appear easier)<br />
The exercise is safe as long as its preformed correctly ( No getting stuck under the bar)<br />
Deadlifts are known for their ability to build grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.” ( this is something my clients are finding out)<br />
Deadlifts help to increase hormones, promotes tissue healing, bone strength, muscle growth and fat loss.<br />
The deadlift is great For overall Health, fitness, and wellbeing.<br />
You truly feel great after a deadlift session.<br />
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I hope you have enjoyed todays Read.<br />
GM-Fitness will return Soon.<br />
Thank you.<br />
Coach Mel Myles</div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-7898241596934333642016-01-07T07:05:00.000-08:002016-01-07T07:05:10.386-08:00There Is a Substantial Amount Of Antioxidants in Magic-Matcha<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: red;">My Love for </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> I want to Share it with you.</span></div>
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<span style="background-color: red;">This Japanese Green Powered Tea as I said in an earlier blog is the champagne of all teas.</span></div>
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<span style="background-color: red;">The health Benefits speak for themselves.</span></div>
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<span style="background-color: red;">The taste is that of a Savoury/ Sweat warm thick smooth Texture, as you already Know it is green in colour. The darker the green the higher Grade </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> that it is.</span></div>
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<span style="background-color: red;">To Drink </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> it should be enjoyed the traditional way made in a bowl ( Chawan)</span></div>
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<span style="background-color: red;">Water is boiled then left to cool for 2-3 Minutes.</span></div>
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<span style="background-color: red;">Half a teaspoon is added Then whisked with a chasesn (Bamboo Whisk/ Spoon / Electric Whisk)</span></div>
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<span style="background-color: red;">The </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> then will appear Smooth with a slight fluffy topping.</span></div>
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<span style="background-color: red;">No Honey is needed but depending on your pallet feel free to give it a whirl.</span></div>
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<span style="background-color: red;">As </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> is in Powdered Form it also makes fantastic Lattes, can be added to protein shakes, Cakes, Bread Biscuits.</span></div>
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<span style="background-color: red;">The list is endless but that is yet for another blog.</span></div>
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<span style="background-color: red;">Today I just want to share with you a list of Health Properties that you will gain from Consuming </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha in</span></span><span style="background-color: red;"> your daily Diet.</span></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> Is Not Addictive at all, due to the small amount of caffeine released you will never get a caffeine crash as you would with coffee.</span></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> is filled with Antioxidants especially catechins and epigallocatechin gallate 9egcg)</span></div>
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<span style="background-color: red;">Which offer tremendous health benefits, these antioxidants combat free radicals, if free radicals build up over time, they can lead to chronic disease.</span></div>
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<span style="background-color: red;">L Theanine helps boost the alpha brain waves which also help to relive stress and anxiety.</span></div>
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<span style="background-color: red;">You will Consume a good amount of vitamins A, B1, B2, B6, C, E, and K.</span></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> lowers the bad cholesterol (LDL)</span></div>
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<span style="background-color: red;">Increased Metabolic rate (Thermogenesis which is the body’s ability to burn fats.</span></div>
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<span style="background-color: red;">Better Neurological Health. </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> is filled with L Theanine an amino acid which can boost cognitive health.</span></div>
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<span style="background-color: red;"> I personally Recommend Starting off with One cup of </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> a day and building from there.</span></div>
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<span style="background-color: red;">Why not try it first thing in the morning, you sure will reap the benefits throughout the rest of the morning/mid-afternoon.</span></div>
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<span style="background-color: red;">I personally kick start my day with a Bowl of </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha.</span></span></div>
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<span style="background-color: red;">Followed straight after with A </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> Protein Shake.</span></div>
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<span style="background-color: red;">With these Cold Mornings and being a suffer of Chilblains the Thermogenic properties of </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">matcha</span></span><span style="background-color: red;"> help with my condition.</span></div>
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<span style="background-color: red;">Hope you enjoyed the read I return Again Soon.</span></div>
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<span style="background-color: red;">My Love for </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red;">Matcha</span></span><span style="background-color: red;"> Will Continue.</span></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-73182709142995032442016-01-06T08:05:00.001-08:002016-01-06T08:05:31.929-08:00I Have A Love For Matcha May you Enjoy This Journey As Much as I do<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; color: black;"><span style="background-color: red; font-family: Calibri;">Magic Matcha Tea</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qZhgaiQEkgESa1NxLqARL8iFO4yG2LxDgHpYims3_SU0qVSJbYP6GlljVxonjT7WFxAQOHpt22d1cbWubqKTFAqEpDyqVJG36t8CUCH33n4n_xgCk6vhKtVWBB5Y1e5btffiICOhwwc/s1600/magic+matcha+clip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qZhgaiQEkgESa1NxLqARL8iFO4yG2LxDgHpYims3_SU0qVSJbYP6GlljVxonjT7WFxAQOHpt22d1cbWubqKTFAqEpDyqVJG36t8CUCH33n4n_xgCk6vhKtVWBB5Y1e5btffiICOhwwc/s320/magic+matcha+clip.jpg" width="320" /></a></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; color: black;"><span style="background-color: red; font-family: Calibri;">Magic Matcha Tea</span></span></div>
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<u><span style="font-family: Calibri;">I have a passion for </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;"> and I wish to share my story with you</span></u></div>
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<span style="font-family: Calibri;">Part 1 of many more</span></div>
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<span style="font-family: Calibri;">This Champagne of teas has been around for hundreds of years
and is still yet to be explored to its fullest here in Cardiff.</span></div>
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<span style="font-family: Calibri;">For well over 800 years’ monks throughout Japan and china
have been drinking </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="background-color: red; font-family: Calibri;">
.</span></div>
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<span style="font-family: Calibri;">It is loaded with Chlorophyll which gives the human body an
energy boost.</span></div>
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<span style="font-family: Calibri;">Warriors Would consume </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;"> tea prior to a fight, so also really good
as a pre workout drink.</span></div>
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<span style="font-family: Calibri;">It also contains several high antioxidant properties as it
is packed with Catechins which remove free radicals from the body (Free
Radicals are little terrors that attack your cells and course aging)</span></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;">
Is Powered tea in its purest form, the greener the </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">matcha</span></span><span style="font-family: Calibri;"> powder the higher the level of
Chloropyll.</span></div>
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<span style="font-family: Calibri;">Dated Back over 800 years ago Monks would drink </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: orange; font-family: Calibri;">matcha</span></span><span style="background-color: orange; font-family: Calibri;"> </span><span style="font-family: Calibri;">tea to maintain
focus and alertness for their long mediation sessions.</span></div>
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<span style="font-family: Calibri;">This Refreshing Light Green tea releases caffeine slowly in
to the bloodstream, you get up to 6 hours of added energy with no jitteriness
or the crash you would get from a cup of coffee.</span></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;">
Tea Is a Natural source of </span></div>
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<span style="font-family: Calibri;">Vitamin C</span></div>
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<span style="font-family: Calibri;">Amino Acid (L-Theanine which works wonders in helping to
boost mental alertness at the office or at university.</span></div>
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<span style="font-family: Calibri;">Full of Antioxidants which promote oxygen supply to the
heart.</span></div>
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<span style="font-family: Calibri;">A Cup of </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;">
Green tea has 100 Times More antioxidants than a cup of Green Tea!</span></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;">
is Also packed with EGCG( Epigallocatechin 3 gallate) Which helps prevent
swelling and inflammation in the human body.</span></div>
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<span style="font-family: Calibri;">I Suggest Drinking 3 Cups of This Champagne Tea Per Day.</span></div>
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<span style="font-family: Calibri;">It Works wonders for your skin, helps with general alertness
and acts as a great metabolic booster as it has thermogenic properties.</span></div>
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<span style="font-family: Calibri;">My Story of </span><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto;"><span style="background-color: red; font-family: Calibri;">Matcha</span></span><span style="font-family: Calibri;"> will cont</span></div>
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<u><span style="font-family: Calibri;">www.magic-matcha.co.uk </span></u></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-85523146088766790672015-07-07T04:49:00.000-07:002015-07-07T04:49:59.879-07:00What Stops you From Achieving Those Goals / The Fear Of Change <div dir="ltr" style="text-align: left;" trbidi="on">
Good Afternoon Team.<br />
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It has been a long time since we have posted to the GM Fitness Cardiff Blog.<br />
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Sometimes you just have moments of thought but this brings about no moments of post.<br />
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Recently I have been looking in to what makes people change and what makes people stick to what they know.<br />
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Take The Couple that are in a relationship that are unhappy but yet they stay together.<br />
Take the overweight lady that looks in the mirror and is so unhappy with her body yet she can not bring her self to change.<br />
Take The young lad who is forever getting in to trouble, knows what he is doing is wrong but yet he still does these wrong doings.<br />
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Lets look at the smoker who knows what harm this habit is causing her but yet she will not give in.<br />
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We all at some point Have fear of change.<br />
Fear of the unknown.<br />
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But if we always do, what we have always done, then as you know we will always get what we have always received.<br />
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The Overweight lady that looks in the mirror and dislikes what she sees. Is she in fear of change or in fear of not knowing what change will bring?<br />
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The Couple that are so unhappy are they Scared to be alone or in fear of not knowing what to expect if they step away from this relationship.<br />
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The smoker who makes on going excuses why she can not give up. Is this just a lame excuse. or is she replacing the smoking for some other unhappiness in her life that she has not yet come to terms with?<br />
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The lad who forever is getting in to trouble, does he do this for attention? <br />
And if he stops this behaviour is he scared that no one will notice him?<br />
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Change is often a hard thing to accept.<br />
But Change is often good.<br />
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Stepping in to the unknown. Will probably cause you to have a slight adrenaline rush, A slightly elevated heart rate for just a short period of time. But getting out of that comfort zone will sure bring you some excitement.<br />
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I ask you what stops you from wanting Change in some parts of your life?<br />
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I often hear many excuses like I will not succeed, I am to fat, I am big boned, I am not genetically gifted to be of a healthy weight.<br />
I am a fussy eater. I am scared of failing, Scared of making a fool out of myself.<br />
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But let me ask you this if you never try or never give it long enough to try out new things how do you know what you will fail?<br />
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We as humans all have fears.<br />
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How we cope with these fears is what counts.<br />
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Tips To Help you Change<br />
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Have a visual Goal Board<br />
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Once a week do Something Different something that scares you slightly.<br />
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If you Can Not Cook, Sign up to a learn to cook class.<br />
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Try One piece of new food each week.<br />
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Ask yourself this question what is holding me back And Why Do I allow it to.<br />
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Meet new people. Sign Up to A new Fitness class.<br />
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Surround yourself with like minded people.<br />
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Negativity Rubs off, so limit your contact with people who suck away your positive energy.<br />
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I will Leave you with my last thought <br />
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Do not allow Fear to stop you from achieving the change that will make your life so much more positive. <br />
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Team GM-Fitness Cardiff ( Dedicated To Changing Lives)<br />
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Happier, Healthier, Fitter, Stronger.<br />
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Mel <a href="http://www.gm-fitness.co.uk/">www.gm-fitness.co.uk</a> <br />
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-42474886452567700742015-04-30T06:28:00.001-07:002015-04-30T06:28:28.063-07:00Bikinibabesgearworkout 1<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/d4cVnsoeEys" width="480"></iframe><br />GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-20813183831395085872015-03-04T06:08:00.001-08:002015-03-04T06:08:50.649-08:00GM-FITNESS - Personal Trainer Cardiff South Glamorgan<a href="http://www.mylocalservices.co.uk/South_Glamorgan/Health_Foods_and_Products/2483149/GMFITNESS.html#jkrWRiEUpFTFgdVU.15">GM-FITNESS - Personal Trainer Cardiff South Glamorgan</a>GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-45024713714910314402014-10-14T04:58:00.000-07:002017-10-10T12:56:44.432-07:00Health<div dir="ltr" style="text-align: left;" trbidi="on">
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<strong><u>Health By Mel Myles From GM-Fitness Cardiff</u></strong></div>
<strong><u><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9y3ZaBKOOqNtbYC5Aas-7yPE6pp6MEWvH-U_7bk-zE2e0QWXbarW99xzwKpZqta4QQC7NUjgyPBqNtGdZETA2UzrYLH8SgmR-sf2uIPj0HL6Uf4hS3PaTt-yq56yMVbjwSC1zgIEmJ_Q/s1600/GM-logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="800" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9y3ZaBKOOqNtbYC5Aas-7yPE6pp6MEWvH-U_7bk-zE2e0QWXbarW99xzwKpZqta4QQC7NUjgyPBqNtGdZETA2UzrYLH8SgmR-sf2uIPj0HL6Uf4hS3PaTt-yq56yMVbjwSC1zgIEmJ_Q/s320/GM-logo.png" width="320" /></a></div>
</u></strong><br />
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We live in a modern society, where it seems Health is not top on ones list.<br />
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Why do we put other things before our own Health?<br />
Why do we continue to make poor excuses?<br />
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These Excuses will only continue till it is to late to make a positive difference.<br />
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Please do not be just another statistic, another it is ok I am average.<br />
Let us strive to put a STOP to living, leading,teaching bad Health Habits. Let us take a look in the mirror and say I am worthy of being Healthy.<br />
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Approaching life with the wrong Health attitude is like walking in to a burning fire, Saying (BURN ME, I DO NOT CARE IF I LIVE ANOTHER DAY).<br />
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A bit full on Yes I do appreciate that, But so very true!<br />
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Why do people seem to care only when it is to late?<br />
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<strong>Bad Health Choices Result In The Following.</strong><br />
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Obesity <br />
High Blood Pressure<br />
High Cholesterol<br />
Diabetes<br />
Heart Problems<br />
Strokes<br />
Decrease In Self Esteem<br />
Decrease In Confidence<br />
Depression<br />
Low Energy Levels<br />
Lack Of Motivation<br />
Excuse Making<br />
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<strong>If we focus on making small changes to improve our lifestyles, Then we certainly will Reap The Fantastic Benefits.</strong><br />
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Weight Loss<br />
Higher Energy Levels<br />
Increase In Motivation<br />
Drive<br />
Helps Maintain Normal Blood Pressure.<br />
Lowers Bad Cholesterol<br />
Helps Fight Off Heart Problems<br />
Increase confidence<br />
Feel Good Factor<br />
Healthier Internal Organs<br />
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<strong><u>Small Changes to Make A big Difference</u></strong><br />
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Take The Stairs<br />
Give yourself Water Breaks<br />
Change Sugar To Honey<br />
Drop The Fizzy Pops<br />
Take a 15 minute walk on your lunch break.<br />
Park 5 Minutes further away from your office<br />
Ask Yourself are you Healthy on the inside as well as the out.<br />
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I leave you with one question.<br />
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How Important Is your Health?<br />
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Mel Myles GM-Fitness ( Cardiff)<br />
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<a href="http://www.gm-fitness.co.uk/">www.gm-fitness.co.uk</a> <br />
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Hope you found this article Helpful:</div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-10224243671914815902014-06-17T04:02:00.001-07:002014-06-17T04:02:51.340-07:00A Little Thought With A Few Facts On Stress<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="userContent" data-ft="{"tn":"K"}">A Little Thought With A few Facts On Stress.</span></div>
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<span class="userContent" data-ft="{"tn":"K"}">Over The Last 2 weeks, I have changed my training, Increased My Food Intake, Now Added A daily cardio session in to my training regime.<br /><br /> Results = More Energy, Better Concentration And a mind full of new ideas. Overall awesome result as of date. <br /><br /> So Today I thought I would talk a little about stress, What triggered this thought well 45 minutes of me time on the X trainer sweating like a big old o<span class="text_exposed_hide">...</span><span class="text_exposed_show">af, How very Attractive.<br /><br /> Why Do We Let Stress Take Over our Minds?<br /><br /> When we think about it, <br /> Whatever situation we are in right now, Will It Really matter to us in 2years/ 10 Years time. My Guess Is No.<br /><br /> We all Experience Stress in our life and a little stress is healthy, But To Much Not so great.<br /><br /> So Next Time Stress arises in your daily Life, Think about asking the above question Maybe. <br /><br /> To Much Stress On The Body Has the below side effects, Did you Know this?<br /><br />•Impaired cognitive performance<br /><br />•Suppressed thyroid function<br /><br />•Blood sugar imbalances such as hyperglycemia<br /><br />•Decreased bone density<br /><br />•Decrease in muscle tissue<br /><br />•Chronic digestive and intestinal issues<br /><br />•Repeat muscle spasms (lock of the muscles) in the neck and back<br /><br />•Serious weight gain or loss<br /><br />•Higher blood pressure<br /><br />•Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences<br /><br /> Increased abdominal fat, which can in turn result in higher cholesterol, heart attacks, and strokes<br /><br /> Balance is what is needed. The Word Moderation which I use a lot is Key Guys And Girls.<br /><br /> Fitness<br /> Good Relationship with food, And if there are bad food issues why is this?<br /> Sleep<br /> Water<br /> Family Time<br /> Work<br /> Social / Fun Time<br /><br /> Have a great Day Guys.<br /><br /> Mel GM-Fitness x</span></span></div>
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0tag:blogger.com,1999:blog-785670457640817160.post-5830409630723046212014-03-12T04:02:00.001-07:002014-03-12T04:02:46.782-07:00To Truely Push Yourself, What is it We Need? By GM-Fitness Cardiff<div dir="ltr" style="text-align: left;" trbidi="on">
Good Morning Guys And Girls.<br />
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Mel Here From GM-Fitness Cardiff. I must say I am feeling pretty dam on fire today. Myself and Team GM-Fitness are joining the crowd and celebrating 100 days of Happy Thoughts. We now go in to day 7.<br />
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Today I want to Talk about How hard do you really Train?<br />
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This article is inspired by my client Dave Jones who Brought me in on Monday an article by a guy Tony Parsons, Headed To Be First You Need A Good Second.<br />
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Fantastic Read.<br />
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He starts By Saying You Wont reach your peak with solo workouts, If You Want to get in shape- really inshape-pair up with A good Personal Trainer.<br />
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This Was music to my ears, Straight way that's me switched on. Mel Is now awake alert alert....<br />
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Which is true guys. Im Often at the gym, And I often watch people training alone doing the same workout they did do just last week. And Boom No Change.<br />
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People guys like comfort and Not many people push them selves out of that comfort zone alone.<br />
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Can you get Fit Alone? seriously Fit now?<br />
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As Tony States Its Scary Pushing yourself to your limits alone. And you convince yourself that the steady 15 minute jog you just did was awesome, And you truly did work your ass off right?<br />
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Ask yourself this when training alone, Do you really step out of your comfort zone?<br />
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I am a Trainer Myself, And I twice aweek I Have a Personal Training session With Trainer Gareth From GM-Fitness to really push me to my limits, Its Human Nature when it hurts to hold back and say enough enough. But with your Trainer by your side that support and encouragement really does make all the difference.<br />
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You are probably reading this and saying A personal Trainer Cost Money.<br />
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Sure it does But you are investing Time, Money in to your health just like you invest money in to your salon treatments, Dentists appointments, Nail and Feet painting.<br />
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Why Not Invest money in to looking good, Feeling Great.<br />
Exercise Is a great way to De Stress, <br />
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And as Tony Parsons states. When you make room in your dairy weekly you are less likely to cancel appointments. Having a personal trainer demands you find time for Fitness. Because those regular sessions in your diary are always going to be in your diary. And breaking it will be a big deal.<br />
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How many times have you woke up in the morning and thought right I am off to the gym this evening, Then 5pm comes along and you say not tonight I am far to tired. How often has that happened?<br />
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Or You have injured your leg and say I must Rest I must Recover. When working Along side a Trainer the great thing is we will work around your strengths and weakness. So surely One small injury should not put you off your workout.. Right? <br />
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Next Time you Go To cancel a session ask yourself Do I really need to miss that workout?<br />
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Fad And Fad Diets are Bull shxt. Not thing compares to a good clean Healthy lifestyle.<br />
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Interested in what you have read Above..<br />
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Then do feel free to contact Us we are Team GM-Fitness Cardiff.<br />
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<a href="http://www.gm-fitness.co.uk/">www.gm-fitness.co.uk</a> <br />
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GM-FITNESS CARDIFFhttp://www.blogger.com/profile/09923598774783699014noreply@blogger.com0