Ben Palmer Fitness

The imposter is back....!

2010-10-24T02:37:00.000-07:00

A little while ago I posted a blog about a shameful trainer within the Bristol personal training community who had taken to some pretty lowlife tactics to tarnish the name of other trainers. He created an imposter profile on Facebook about me, and set to runing my reputation. There was a bit of a fuss at the time and it seemed that the account had been closed.

Not so.

Just recently he has remerged, but this time the account has definitely been closed and the IP address tracked by Facebook, who to their credit have been very helpful in the matter.

What's wrong with this guy?! I am clearly that much of a threat to his business that he feels the need to do this, or maybe he's just sad or a little bit crazy. I am still in two minds whether to name and shame and take legal action, or to rise above it.

Just to re-iterate - The REAL Ben Palmer doesn't use Facebook!

On the plus side, I heard recently that amongst other people Smauel L Jackson, Paris Hilton and Lance Armstrong have all fallen foul to dispicable, devious, cowardly facebook imposters. So I must be pretty important!

If you have received anything from this imposter, or would like check the validity of any correspondance from me, please email me here mailto: mailto: ben@benpalmerfitness.co.uk please note - I DO NOT use a hotmail account to conduct business!

Ben Palmer Fitness

2010-10-04T02:09:00.000-07:00

Please send any enquiries to ben@benpalmerfitness.co.uk

2010-08-31T10:27:00.000-07:00

There is only one success - to be able to spend your life in your own way.
Christopher Morley

What Morley failed to mention is that a greater success would be to spend your life in your own way in great physical condition!

Make a start,
Call 07974305847

Are you in your comfort zone?

2010-08-25T05:03:00.000-07:00

Let's face it, we all have one.

It's the boundaries within which we feel secure, happy, COMFORTable.

We rarely cross the line into new, unfamiliar territory, but when we do, quite often we discover that all the worry and fear we thought we had becomes unfounded.

Often, stepping out of your comfort zone can lead to bigger and better things, where once you only saw failure and humiliation.

When it comes to exercise, are you willing to step outside your 'comfort zone'?

Are you willing to do what it takes to get results and put in the effort?
Will you push yourself a little bit more than you believe is possible?
Can you dedicate a matter of weeks to healthy eating and bypassing the alcohol?

Unless you are willing to make positive change, you will forever more remain within your comfort zone.

You can tell yourself that you can't be bothered, that you don't have the time or that you'll do it one day, but the truth is you're simply scared...

Scared to venture outside the parameters of what you believe is 'safe'.

Safe won't get you results...
Safe won't change your health or your body...
Safe will keep you exactly where you are now...

Accept that you need to extend your boundaries and you will go far.

To get the results you want physically, you can't afford to stand still.

Kick down the walls of your 'comfort zone' and discover what you can achieve...

Anytime Fitness - COMING SOON to Bristol!

2010-08-23T05:12:00.000-07:00

The gym chain that has over 1300 clubs worldwide and is the market leader in the States and Australia is now hitting the shores of the United Kingdom, with the first club opening in Bristol!

I have the esteemed honour of being running the new Club which will open in October.

Our USP? Affordable fitness open 24 hours a day. How's that for convenience?!

For more information see www.anytimefitness.co.uk and WATCH THIS SPACE!!

Going Climbing!

2010-08-12T05:09:00.000-07:00

Not technically true, but a cool image none the less!

I'll be in the French Alps for 10 days, back on the 23rd.

See y'all!

A mountaineering inspired quote...

2010-08-09T04:50:00.000-07:00

To climb steep hills requires a slow pace at first.
Shakespeare

Ain't that the truth! Take your exercise programme on one step at a time!

You NEED to EAT to LOSE weight!

2010-08-06T09:55:00.000-07:00

Why do you exercise? Is it because you love the feeling, the act of pushing yourself harder, or the achievement of being able to lift more?

I'm guessing that for most of us that couldn't be further from the truth!

More than likely it’s because you want to drop excess pounds and fit back into your favourite clothes.

To do this you NEED to build lean muscle, which will help raise your metabolism and keep you burning fat 24 hours a day. The only way to do this is to exercise and eat effectively – SIMULTANEOUSLY.

To capitalise on these gains, you need to fuel your body before you exercise and immediately after too.

If you eat 30 – 60 minutes before exercise, you'll be able to train at a higher intensity, and for longer.

Try 1 tablespoon of peanut butter with an apple, a stick of celery or a tomato.

Once you’ve finished your training session, make sure you eat within 30 minutes. NO excuses or deviation from this rule please. It’s THAT important!

When you exercise, you deplete your energy stores, breaking down muscle and dehydrating your body. To help your body recover from the stress of exercise, you need a post-workout meal, and you need it FAST.

By eating within 30 minutes, you bring your body out of breakdown and into a state of recovery.

This is the ONE time of day you can eat some sugar with little effect to your fat loss goals, so take advantage of this fact!

Your BEST bet is a chocolate milkshake. It contains protein that your body can easily digest, allowing your muscles to recover much quicker than eating whole food.

Good options are brands like 'For Goodness Shakes' or 'Frijj', both of which can be bought from any leading supermarket or health store, costing no more than £1 each.

While both are 'processed' they will hit the spot straight after exercise, with little damage.

What's more, they taste GREAT, so do yourself a favour and have a drink after exercise.

You REALLY will accelerate your fat loss results if you help the body recover quicker...

Get into the habit!

2010-08-01T04:48:00.000-07:00

Success is the sum of small efforts, repeated day in and day out.
Robert Collier

Make a start,
Call 07974 305847

Don't worry!

2010-07-29T04:46:00.000-07:00

Don't waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour's duties will be the best preparation for the hours or ages that follow it.
Ralph Waldo Emerson

Make a start,
Call 07974 305847

A flatter stomach in 14 days...

2010-07-14T03:58:00.000-07:00

Seriously!

Follow my advice and you could be sporting a flatter stomach in just 14 days.

1. Give up those crunches!

Crunches can make your stomach appear bigger. They tighten your hip flexors, tilt your pelvis out of alignment and give you the appearance of tummy bulge. No flat stomach was ever formed from a crunch.

2. Cut out foods that cause the release of toxins

Reduce or cut out these foods for the next 2 weeks; bread, pasta, rice, alcohol, dairy and processed foods. All these foods, particularly low quality options, can cause your body big problems. Any toxic substances that the body finds hard to digest (whether caused by the food's processing or ingredients) get stored in your body's fat cells. The more poor quality foods you eat, the more toxins will enter your body, and the harder your body will find it to expel these unwelcome visitors. By reducing or eliminating the intake of further toxins, your body can concentrate on getting rid of the surplus.

3. Drink at least 2 litres of water every day

This shouldn't be a short term fix. Your body needs water, so drink it. Water will help flush out those nasty toxins from your body.

4. Exercise every day

Even if it's only for 20 minutes while you walk the dog! For maximum effect you need to keep your metabolism up and those fat cells burning.

Within 2 weeks you could see a reduction in your waist size and look fab on the beach this summer! How much you want it is up to you....

Shut up and DRINK!

2010-07-12T04:11:00.000-07:00

With the recent hot weather it's extremely important to DRINK!

A minimum of 2ltrs of water is what you need DAILY!

MORE if you're exercising or working outdoors.

You have been WARNED!

Convenience left a bad taste!

2010-07-09T03:53:00.000-07:00

I worked a late to an early yesterday and by the time I got home last night I had very little energy to do more than fall into bed and set my alarm. Consequently I didn't make myself any lunch to bring to work today, so I've ended up popping across the road to pick up a sandwich...

Here's a quick bit of info for you...

Recent research has shown that some high street packet sandwiches can contain the equivalent salt content of NINE packets of crisps!

And what's even more surprising or alarming is that brand name seems to have no real bearing on the nutritional quality or content of your sandwich, as you may currently think...

One sandwich, from fast food chain Subway, contained the same amount of salt as NINE bags of Walkers ready salted crisps while a Cheddar Ploughmans sarnie from supermarket Asda contained 15.2g of saturated fat - more than three-quarters of an adult woman's maximum guideline daily amount!

One vegetarian pre-packed sandwich from M & S was not only high in saturated fat but also contained the equivalent of FIVE teaspoons of sugar!

And just in case you thought you might be safe with the chicken option, one sandwich from Sainsburys contained the highest number of calories, but one of the lowest contents of chicken - in a 'chicken' sandwich! Shocking!!

Next time you opt for a pre-packed sandwich, in an EMERGENCY ONLY I hope, look at the meat content - how much of the 'meat' is 100% meat? Chicken is often mixed with corn flour, salt, water or tapioca starch to add bulk, so check out the labels before you buy...If you want to be extra safe, don't make the mistake I made today and forget the high street sandwich and make your own lunch at home, the night BEFORE heading for work in the morning.

Try instead:

Chicken salad - sliced meat, bagged salad, peppers, roasted veg
Tuna Nicoise - Salad, canned tuna and a sliced boiled egg
Leftovers - not a single extra minute of preparation required!

Yummy!

HOLD IT right there....!

2010-04-26T10:01:00.000-07:00

Next time you go to grab something to eat in the kitchen, take a moment to think about the foods you’re about to consume...

If you’re having problems losing weight, see results and feeling more healthy ask yourself 2 questions before you put ANYTHING else into your mouth;

1. Will this ‘food’ bring me closer to my goal?
2. Or will it make me feel BAD and take me further away from what I want?

If you can answer YES to question 1, go ahead and enjoy your meal or snack, provided that it is in moderate portion size and not eating for eating’s sake. Make sure you have a nutritional need for that food...

If you answer YES to question 2, slap yourself on the wrist, give yourself a stern talking to (in your head if other people are around!) and either choose something more healthy that will allow you to say YES to question 1, or BIN the offending item! That fridge is OFF LIMITS!

Ask yourself the right questions, and kick that devil off your shoulder.

As long as you’re honest with yourself and know what you want to achieve, you’ll find it harder to mess up!

Happy St Georges Day

2010-04-23T07:04:00.000-07:00

For the Patriots among us :o)

Have a good day, be in good health, and enjoy your life!

Proud to be ENGLISH! :o)

A body to DIE for....

2010-04-21T06:06:00.000-07:00

Look at this image...

I just googled cat walk models, especially for this article and it came up...shocking.

Just take a look at many of today’s female Hollywood stars and models. They’re little more than stick and bone, yet to the media they are touted as goddesses, with bodies ‘to die for’.

Many everyday folk aspire to look like their idols, but truth be known, achieving the stick thin ‘look’ requires severe calorie cutting and an excessive exercise regime. This can lead to serious health implications.

In all honesty, you could very well ‘die for’ a body like this!

Everyone knows that the camera adds 10lb to your frame, so many stars are sucking the life out of their bodies simply to look slim on the big screen. In reality, a skinny body does not always equate to a healthy one, but more often than not ‘being thin’ is the only goal.

PLEASE don’t make the same mistake and think that you need to resemble a waif to be successful at fat loss. Instead of focusing on weight look for other positives; feeling better, having more energy and being able to physically cope with everyday life, without aches and pains.

DON'T look to these stars for the body you want. You REALLY wouldn't want it - believe me!

Education

2010-04-19T06:48:00.000-07:00

Aristotle once said...

"One must learn by doing the thing, for though you think you know it, you have no certainty until you try."

Keep it up, it will get easier, and through your education of how to move correctly, and eat right, you will be victorious!

Where did your looks go?!

2010-04-15T09:44:00.000-07:00

Scary huh?

Enough said....

It's so difficult....

2010-04-12T06:40:00.000-07:00

Here's a quote I found on the web:

"It is not because things are difficult that we do not dare, it is because we do not dare that things are difficult.”

Never was such a quote ring true than in exercise!

Think about it,
Make a start,
Call 07974 305847

Is your desk making you fat?

2010-04-09T06:33:00.000-07:00

That's right. The latest research suggests that spending hours sat at your computer can cause you to gain excess pounds!!

Your metabolism slows down, from lack of activity and your breathing becomes shallow and virtually non-existent. Now, before you go panicking and throwing your monitor and keyboard out of the window, just listen for a sec...

Any 'activity' that causes you to sit still for hours on end can cause you to gain weight, but it's not the act of sitting that is to blame, it's what you do before, during and after your prolonged sit down.

Take me for example.

Yes, I spend a lot of time on my feet, running around all over the place, but because I'm also a health club operator I find myself glued to the computer screen sat at my desk for hours on end, working.

The reason I don't gain weight or fat?

1. I always have a bottle of water on my desk, within my line of sight. The first sign of thirst and I'm reaching for it.

2. I look for opportunities during my work to get up and move about; while a document's printing, while I'm waiting for a web page to load fully, while I'm rebooting (!!). If you work in an office, pop out to the shops with a colleague to get lunch.

3. Once I finish one task, I'll get up and tidy something away or do another task that isn't related to being confined to my desk - empty the bin, wash up, tidy papers, hang clothes up...

4. I may be engrossed in work but I never forget to listen to my stomach. You might get up to make a cup of tea or take a snack out of your bag and step outside for a minute.

5. I get fresh air every hour or two - no excuses! Literally walking out of the door and around the Club on an apparent car park check and taking a few deep breathes of fresh air will be enough to refresh me and give me new energy. It also relieves any stress.

6. I don't rely on coffee or sweet snacks to get me through my day. These only give you a short spark of energy and then leave you feeling FLAT. Instead I make sure I have food to hand that will boost my energy for long periods and give me plenty of concentration.

8. I may spend time at my desk but I always give myself some time for exercise.

Just because you have a desk-bound job doesn't mean you have an excuse for weight gain.

NO, it doesn't help, but provided you are clever with your time, you can combat any gain in body fat, over time.

Be clever and an office or seated job no longer has to rule your life AND your weight!

Good grief! Really?!

2010-04-06T04:49:00.000-07:00

Apparently Facebook is overtaking Google...

I'm not sure what to make of the latest research...

Apparently, when asked what their biggest addictions were, the under 30's replied;

1. Coffee
2. Chocolate
3. Facebook

Alcohol and Drugs didn't even make the top 10!

Can you believe that? No alcohol in the top 10??

Fantastic news!

But, what worries me more is that, as a growing nation of Facebookers, we're going to be sitting at our computers even longer, meaning skipping meals and relying on coffee and chocolate to keep us alert, leading to greater obesity and less activity.

Can you believe it? Facebook an 'addiction'?? Those of you who work with me will know my feelings about Facebook, but SERIOUSLY?!

Get up, get out, get a life! MOVE and be FIT!

Happy Easter!

2010-04-01T06:51:00.000-07:00

Enjoy the long weekend folks...

I'll be here on the other side :o)

Posture Check!

2010-03-30T04:45:00.000-07:00

1. Lift your head and draw your chin back towards your neck
2. Pull your shoulder blades back and down - your chest should lift
3. Draw your belly button in

There! You're now sitting tall and confident!

STAY in that position until you've finished reading!

Porridge

2010-03-26T02:28:00.000-07:00

I've said it a thousand times! Porridge is, without a doubt, one of the best breakfast options open to all of you. It’s wheat free, low on the Glycaemic index (i.e. low in sugar) and it helps balance your blood sugar levels, leaving you feeling fuller and more satisfied for longer.

Add some fruit, berries or honey to add variety and you're away.

Oh, and since the mornings are still quite chilly, it's the IDEAL start!

Children aren't exercising...AGAIN!

2010-03-22T02:21:00.000-07:00

Yet again we're faced with reports this week that children are not getting enough exercise daily. Current statistics suggest that only 3% of 11 year olds get the targeted 1 hour physical activity each day.

This report is nothing new.

This time last year there was a report published stating that 'children need more exercise'.

And I can bet that this time next year we'll be reading similar reports in national newspapers.

It's all very well drawing conclusions from statistics but what we need is a solution to the problem. Otherwise we face a future population of overweight, unhealthy people who see lack of exertion as the 'norm', rendering their own children even less active and more at risk of illness and disease than they will be...

One of my clients is a the headmaster of a Primary School in Bristol, as an ex PE teacher himself he knows the importance and benefits of exercise and as a result the cirriculum at his school puts a lot of emphasis on sport and exercise, and while this is commendable he says that the onus NEEDS to be on the PARENT!

Parents, you've been warned!

Luck

2010-03-19T02:11:00.000-07:00

After my last post about planning and things going to fluke (luck) I came across this quote...

It was Thomas Jefferson who said...

"I'm a great believer in luck, and I find the harder I work the more I have of it."

Make a difference, make a start!
Call 07974 305847 TODAY!

Goodbye Mr Johnson

2010-03-18T04:31:00.000-07:00

I'm a rugby fan really, but I also enjoy watching a bit of football from time to time. Being a full blooded proud Bristolian and coming from that side of the city (The right side some may argue, though others will disagree!) I follow Bristol City Football Club.

Today an annnouncement was made that the Manager of the team, Gary Johnson was moving on by "mutual consent". It doesn't take a genius to read between the lines, City have hardly been doing well recently, and it was only a matter of time before Mr Johnson made the decision to move on. If the rather abusive hecklers on the terraces are to be believed, it's a long time coming. Personally, I think he'll be missed.

It got me thinking about how fickle sports fans can be. Less then two years ago Gary Johnson had led Bristol City Football Club through promotion, a cracking season, and then to the mighty Wembley where they were defeated in an edge of your seat final with Hull City. Hull took it away by the skin of their teeth, and have become the laughing stock of the Premier League. I didn't hear the screaming hecklers saying a bad word about Mr Johnson then - the opposite in fact!

City will be licking their wounds right now, but we all know that they'll reflect on their mistakes, discuss where they went wrong, and look for new angles when their new Manager comes onboard.

The same should be said for your fitness program.

Look for the positives that are already there - improved fitness, increased energy and reduced stress.

Recognise and appreciate the added benefits when they appear - fat loss, the ability to do new tasks, mastering of techniques...

At the same time, take note of mistakes that you make along the way - overeating, not getting enough rest, not eating enough, doing too little exercise...

Don't be a typical sports fan - don't get overexcited when you see results and then lose interest when you see setbacks. Accept the setbacks, see how far you've come and vow to come back stronger and fitter.

Likewise, there's absolutely no reason why you can't tackle your fitness or your weight and WIN.

The 80/20 Rule

2010-03-17T01:48:00.000-07:00

A wise man once said to me "FAIL to PLAN - PLAN to FAIL!"

Sometimes you can fluke things, but more often than not, a lack of forward thinking leaves you in trouble.

This rule can most certainly be applied to your week's eating patterns.

If you simply roll into a new week, unsure what you're going to eat, uncertain where your food is coming from meal to meal. and not thinking about food until the second you feel peckish, all hell will break loose!

The temptation to snack on processed, unhealthy food will come knocking at your door...

Follow the 80/20 rule.

If your diet is anything less than ideal, start mapping out your week's eating like you schedule your diary. In fact, grab your diary right now and look at this week's meetings and engagements.
If you know that Tuesday night is curry night with friends, make sure that the rest of the day's meals reflect this.

You need to be eating more healthily, 80% of the time, or else your exercise program will show little results. I normally tell new clients that this figure should be nearer 90%, but that's to ensure they put a little more effort into their eating than they think they really need to.

If you take a typical week, eating 6 times a day, that's 42 meals and snacks to plan. Subtract 20% as a reward for good behaviour and you have 33 meals that need to be healthy and made to count.

9 meals / snacks can allow for a little indulgence, but ONLY if you can be controlled.

Now, how you subdivide your healthy meals is up to you; either 5 days of good behaviour and then 1.5 days of enjoyment, or perhaps one naughty snack a day and 5 healthier choices around that one indulgence.

The choice is yours.

Remember; 80% good behaviour counts. Any higher is always welcome.
Any more than 20% indulgence and that's another week you lose NO weight!

Figure out your allowance, and when that will be.

Don't just 'wing' it. You will more than likely overstep the mark...

Mr Men...

2010-03-09T01:38:00.000-08:00

I was mooching about in Waterstones the other night and stumbled upon a load of Mr Men Books. Remember them?! Those books were ACE!

Here are 10 top tips for more effective exercise, taking advice from those Mr Men books!

Mr Daydream - focus on the exercise you're doing. Work hard and avoid thinking about chores, bills and what to cook for dinner later.

Mr Forgetful - REMEMBER to prepare your food in advance, give yourself 5 minutes of 'me' time each day, and do something active. Don't let a busy day make you forget to stick to a healthy lifestyle.

Mr Lazy - enough said! Don't dodge exercise because you can't be bothered. Even 5 minutes will make all the difference to your mood, your energy and your health.

Mr Chatterbox - Don't spend so long chatting between exercises that you lose momentum. If the phone rings during exercise, try to ignore it.

Mr Muddle - Know what you're doing each time you exercise. Don't just 'wing' it.

Mr Rush - Slow down. Reduce stress and don't rush through your workout at high speed.

Mr Grumble - Be positive about making physical change. Keep up the good work!

Little Miss Fickle - Don't flit from one exercise program to the next. Stick with a formula for long enough to make a change.

Little Miss Stubborn - Stop dragging your heels, and start making that positive change.

Mr Slow - When the momentum is going, don't let things slide. Keep up the pace for results!

AMAZING where you can find inspiration if you look hard enough!

A flatter stomach in 2 Weeks!

2010-03-01T02:36:00.000-08:00

Sound too good to be true?

Ok, so now we've lost all of those New Years Resolution Non Hacker types let me tell you how it is. Follow my advice and you could be sporting a flatter stomach in just 14 days. Here we go....

1. Give up those crunches!
Crunches can make your stomach appear bigger. They tighten your hip flexors, tilt your pelvis out of alignment and give you the appearance of tummy bulge. No flat stomach was ever formed from a crunch...

2. Cut out foods that cause the release of toxins
Reduce or cut out these foods for the next 2 weeks; bread, pasta, rice, alcohol, dairy and processed foods.

All these foods, particularly low quality options, can cause your body big problems. Any toxic substances that the body finds hard to digest (whether caused by the food's processing or ingredients) get stored in your body's fat cells.

The more poor quality foods you eat, the more toxins will enter your body, and the harder your body will find it to expel these unwelcome visitors. By reducing or eliminating the intake of further toxins, your body can concentrate on getting rid of the surplus.

3. Drink at least 2 litres of water every day
This shouldn't be a short term fix. Your body needs water, so drink it. Water will help flush out those nasty toxins from your body.

4. Exercise every day
Even if it's only for half an hour, you need to keep your metabolism up and those fat cells burning.

While I don't guarantee to have you looking like 'hot girl' up there within 2 weeks you could see a reduction in your waist size and good riddance to all of that stubborn post New Year excess. How much you want it is up to you....

Celebrity Gossip Mags - a sense of humour failure!

2010-02-25T06:19:00.000-08:00

I was sat at the hairdressers today, waiting to get my ears lowered and couldn't help but notice the amazing array of useless junk magazines on offer. I am SICK TO THE BACK TEETH of reading about Celebrities gaining, losing and regaining weight, over and over and over again!

Sorry, I had to let it out, but it's ridiculous!

What gives journalists the right to constantly criticise, snigger, gossip and snipe at celebrities and people in the public eye who have gained and lost weight?

Since when was your average 'Journo' in any 'fit' state to cast aspertions on those unfortunate enough to gain weight, lose their looks, grow old or wear the wrong clothes?

They're hardly renowned for being the picture of health, now are they?

Most of these gossip columnists, and definitely the ones I've met in my time are total HYPOCRITES in my opinion.

It's very easy to talk behind peoples backs and hide behind a publishing name, but how many of these so-called writers would air their criticisms within hearing distance of their celebrity targets?

The FAT of the matter...

2010-02-20T09:14:00.000-08:00

So many people are still under the illusion that all higher fat foods are bad for you, but that’s not necessarily the case.

Fewer than half Britons know that the "better" fats (monounsaturated and polyunsaturated) can help reduce the risk of heart disease and keep us healthy. We’ve been brainwashed to believe that fat is ‘bad’, but some fats are actually better than others. Some are even essential to our diets!

There are 4 different types of fats. In order of good to bad which are Polyunsaturated, Monounsaturated, Saturated and Trans

All fats, regardless of their health benefits, have the same number of calories: 9 calories per gram. It is what it is.

Considering that proteins and carbohydrates have 4 calories per gram, we still need to eat fat in moderation. That said, cutting out fat altogether, and following the ‘low fat diet’ for fat loss is ridiculous and just asking for trouble!

We ALL need a certain level of fat in our diets to maintain good health AND weight control.

Monounsaturated and polyunsaturated fats can lower your LDL – or "bad" cholesterol levels in your blood and lower your risk of heart disease. They also raise your HDL –‘Good’ Cholesterol.

Monounsaturated fats can be found in vegetable oils like olive and canola oils; and many nuts and seeds like almonds, peanuts and sesame seeds. Peanut butter and avocados are also good sources of monounsaturated fats.

Polyunsaturated fats can be found in oils like soybean and corn oils and in many nuts and seeds such as walnuts and sunflower seeds. Fatty fish like salmon and trout are also good sources of polyunsaturated fats. Polyunsaturated fats include omega-3 and omega-6, essential fats that your body needs but can't produce.

Saturated fats are hard fats found mainly in animal products such as red meat, butter and full-fat cheeses, and can be dangerous if consumed in large amounts, because they raise your LDL - 'bad' cholesterol - and can block up the arteries to the heart. Too much harmful cholesterol in the blood increases the risk of coronary heart disease - without a doubt the biggest killer in the UK.

Finally, there are the 'Trans’ Fats, which are FAKES! They have a plastic-like construction that are modified and designed to allow ‘fresh’ food to last longer. They’re found in almost all processed foods including margarines, biscuits, cakes and pies. Again, these raise blood levels of harmful LDL cholesterol.

So, when eating different foods, keep an eye on the fats you’re consuming. Eat more of the poly and mono kinds, go easy on the Saturated, and avoid, AT ALL COST, the Trans type!

Eat a good mix of nuts, seeds, avocado, organic peanut butter, olive oil and fresh fish.

Go easy on red meats, butter and cheese.

Avoid / cut out margarines, processed foods, baked foods and pastries, biscuits, cakes and pies.

Fat CAN be good for you, but with 9 calories per gram, they can still add up over the course of a day or week, so watch your calories and enjoy fat!

Habit

2010-02-16T02:13:00.000-08:00

It's not often that I get to quote a modern day philosophist, but I read something from the well known American basketball player Shaquille ONeal yesterday that made me smile.

He said: “Excellence is not a singular act, but a habit. You are what you repeatedly do.”

There's an old saying in the armed forces that if you do something more than once it becomes a routine...

So form a habit, or a routine today! Go to the gym, go for a swim, do SOMETHING! And your life will be richer for it!

Dirty Tricks; An Update

2010-02-10T06:38:00.000-08:00

A few months ago I posted a blog post on here about another personal trainer within the Bristol community who I used to work with. I even once considered the guy to be a friend!

A while back he began tarnishing the names of other trainers I liked and respected. Low key stuff at first, the odd comment about them here and there to the right person about them and their methods. Then he look it a step further by posting unwanted and untruthful reviews about other trainers on webpages and online resources. Shame on him.

Just recently I took a phone call from a trainer who worked in close circles with both me, and the shameful trainer who tarnishes the name of others. He was concerned and asked me if I knew that someone had set up a facebook account in my name and had posted some pretty nasty things to other trainers in the community and to their clients about their respective trainers. He knew from the offset, because we are friends, that it wasn't a genuine profile.

I was shocked. I don't use facebook, and never have.

Further investigation showed that there had indeed been a facebook profile created, with pictures on it from this very blog, posing ilegitimately as me, and adding people only to abuse and upset them. This account has been closed at the request of myself, and the loyal members of the Bristol personal training community. But I dread to think how many people may have been affected.

From the way the posts were made, the grammer, spelling and general feel of them, it can only have been one person...

...What can have triggered this? Success. I am a successful health club operator and personal trainer...

...If jealously were a crime this trainer would be guilty as charged.

If anyone received a message or a friend invite from this fake facebook account please note that it wasn't me, the REAL Ben Palmer, please disregard it. I DO NOT and HAVE not used facebook.

GET UP and MOVE!

2010-01-20T09:42:00.000-08:00

It may surprise you to learn that it takes just 20 minutes of sitting down in one position, before your body starts to 'fester' and muscle imbalance starts to creep in.

And THAT means a higher chance of poor posture, aches, pains and looking older than you need to in the mirror.

Do yourself a favour, be aware when you sit for hours on end.

Make a conscious decision to get up, move about and change your position every once in a while.

Stand - sit - walk - reach - bend - squat - lie - crouch...

Take your pick.

The best posture is the one that is constantly changing...

EGG head

2010-01-09T09:49:00.000-08:00

I Was randomly having a conversation with a client yesterday about a gentleman named Charles Saatchi, who is an Advertising tycoon from the States. According to my client he lost 4 stone in 9 months by eating a diet consisting of just eggs....

...Intrigued I looked it up and it appears to be true, he had 3 for breakfast, 3 for lunch and 3 for dinner and shifted a lot of body fat in the process.

Now, of course, some of that lost weight will be water, if Mr Saatchi has been drastically reducing his carb intake over those 9 months, since each gram of carbs eaten tends to hold 4 times as much water in the body.

However, mad as his diet may seem, he did get 1 thing right - eating more protein. Protein requires 30% more calories to digest than carbohydrate, so his body would soon have become a fat-melting furnace!

And eating lots of eggs really isn't the health concern that many have stated in the past. Studies show that eating 2 eggs a day can actually help lower your cholestrol and keep you feeling fuller for longer.

So, while you shouldn't go the extreme of singling out one food and sticking with it for a long period of time, you should be eating eggs on a regular basis, as a good source of protein and quality fat, that is easy to eat on the run.

Just make sure you also add some quality carbs with them, like vegetables and salad, and you'll have a fat-fighting meal that's simple to prepare and filling.

Merry Christmas!

2009-12-24T02:00:00.000-08:00

Enjoy the festive period, and take a well earned break!

See you on the other side!

What will Santa bring you?

2009-12-10T06:23:00.000-08:00

It's always the same at this time of year when it comes to keeping fit and healthy.

Peoples thoughts are elsewhere, engrossed in Christmas wish-lists, wrapping up the year's work schedule and enjoying themselves as they catch up with friends and family. I've got to admit to being guilty of it myself from time to time.

That's totally understandable, but I do still hear far too many excuses for why people have let their exercise and healthy eating plans slide in recent weeks.

Let's face it, the weather here in the UK never changes. It's not like it's the first time you've experienced cold, wet and windy weather!

Most people I ask about fitness at this time of year keep telling me the same thing...THAT THEY'LL GET STARTED IN JANUARY!

Before you resign yourself to another month of inactivity hink about your current choices:

1. Remain frumpy this Christmas, tired, overweight, bloated, miserable, depressed at how you look, embarassed, frustrated, unable to fit into your favourite clothes, angry at not having taken action sooner.

OR

2. Start some exercise - even 5 minutes a day to clear the cobwebs, clear up some of your bad eating habits, ditch the things you don't really need in your diet, cut down a bit on your drinking, start to feel more energetic, less tired, more confident, stronger, with less aches and pain, sleep better and feel ready to take Christmas head-on, without worrying about gaining even more weight!

If you decide to carry on regardless, and choose option 1 - fair enough.

But think on...

Don't go boring your partner, friends, colleagues or ME with the same old lines about how much you wish you could lose weight, how you hate the way you look, that you're tired or that you feel fat.

Remember that for everything in life you have a choice - the easy, tired, bloated, fat route or the healthier, harder but far more rewarding route.

Choosing option 1 will cause you to pick up colds, flu and any other bug or virus that happens to be doing the rounds this festive season. The stuff you put in your mouth will determine your fate and the strength of your immune system.

Choose Option 2, and come January, instead of feeling lousy and bloated, you may well be hearing people around you telling you that you look GREAT, MORE ENERGETIC, FITTER, HEALTHIER... YOUNGER!

The average person will gain 11 POUNDS of useless space-consuming fat between the end of November and Christmas day.

And as you well know, it takes far longer than that to lose!

So do yourself a HUGE favour RIGHT NOW and start taking action.

Home delivery...lazy? No way!

2009-11-22T06:34:00.000-08:00

I've been so busy recently that for the first time ever, I decided to give my local Asda's Home Delivery Service a go, and it's amazing how easy it is to pick what you want and then have it delivered to your door without any fuss.

And what's more it is PERFECT if you are trying to stick to a healthy eating plan and be GOOD.

By ordering online you get to see your running total. If you try adding biscuits and other treats to the basket you'll soon see your total go flying up, which should make you think twice about sneaking them into your trolley!

By creating and saving a shoppling list online, there's no reason why you need to ever add any temptations. Simply re-order and save yourself the pain of being tempted by 2-for-1 offers or special promotions. You might have noticed in your local supermarket that nearly ALL the offers are on junk and processed foods. They can't sell them cheap enough!

49 Days and Counting....

2009-11-12T06:19:00.000-08:00

Yup, that's right! There's only 49 days until January 1st, 2010!

How scary does that sound?! Another year gone by, and what changes have you made to your health, fitness or diet?

I know you've had a busy year, you've been busy at work or looking after the family, you've had lots on your plate, time has flown, and right now you're just about ready to slump down on the sofa and wait for Christmas...

But, that still leaves the question:

What have you done to change your habits in 2009?

Did you tell yourself that you'd lose weight this year, that you'd get fitter, eat a bit better or start making healthy changes to your lifestyle?

I bet you did, and chances are you've done absolutely NOTHING to make it a reality.

There are still 7 weeks left of this year, time you can still use to your advantage.

The past 45 weeks have gone, never to return.
The next 7 are just waiting for you to use positively.

MAKE CHANGE, LOSE WEIGHT, FEEL AND LOOK BETTER.

Don't let your work or daily chores come between you and the healthy, fit person you want to be.

Vow to make a start today and begin 2010 as a new person.

Will

2009-11-01T02:05:00.000-08:00

"People do not lack strength; they lack will."
Victor Hugo

Make a start!
Call 07974 305847

Good grief!

2009-10-25T14:32:00.000-07:00

Hmmmm, sometimes I wonder.

The media's ability to spin a story is sometimes galling. Take a look at this! Unbelievable!

(Oh, and I got in the paper for my 3rd Ascent of Mont Blanc!)

Thanks Lizzie!

2009-10-19T14:30:00.000-07:00

A big thank you to my Assistant Trainer Lizzie for looking after some of you whilst I was away in Nepal.

I'm sure some of you will agree that she is a hard task master, and took the Rule of Four to the levels!

Going Climbing!

2009-09-26T22:27:00.000-07:00

Off to Nepal on a climbing trip! I'll be returning in about 3 weeks, but until then I expect you all to work hard, work smart, and eat sensibly.

And for those of you who are staying under the watchful eyes of my Assistant Trainer Lizzie - Good luck!

Take care, see you all soon!

Ben xx

Nice legs!

2009-09-25T01:21:00.000-07:00

Girls....GREAT news!

Recent medical research has decided that people whose thighs measure at least 23.6in (60cm) in circumference are less likely to develop heart disease or die at an earlier age. According to the studies, a small thigh circumference was associated with an increased risk of cardiovascular and coronary heart disease, but if you do have lean or skinny legs, don't panic! By working out effectively and following a sensible eating plan from Ben Palmer Fitness, you're all burning maximum fat and toning up those pins of yours, so they're going to get slimmer anyway!

If I've said it once, I've said it a thousand times; "You can't out-train a BAD diet!" ONLY by working hard and controlling your eating habits can you drop fat, look better and fit back into those favourite jeans!

Success!

2009-09-19T14:19:00.000-07:00

"Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success." – Thomas J. Watson

Make a start!
Call 07974 305847

Drink Aware

2009-09-17T21:12:00.000-07:00

If you want a RUDE awakening to the amount of alcohol you might be consuming without realising, use this great little interactive alcohol calculator....

http://www.drinkaware.co.uk/tips-and-tools/drink-diary/?gclid=CLvm5J6gh50CFaBb4wodlU0QAQ

Click the link above to find out how many alcohol calories you REALLY consume!

BE honest...Add up your weekend intake, your weekly intake, maybe even your daily intake.

Remember, to lose 1 pound of bodyfat, you need to burn off 500 calories a day.

Drink a couple of glasses of wine and that 500 calories you hoped to lose has just been added back to the equation.

Compare alcohol intake and prepare to be shamed... :-)

Fancy a run? Maybe not!

2009-09-05T14:05:00.000-07:00

I don't mind running, I've become used to it over the years, but then most of my running has been done to get from A to B.

Most people, when they think of doing some exercise away from home or the gym, settle for a run. They see it as a simple but suitably strenuous way to stay fit, without needing any equipment except a pair of running shoes and an ipod.

The fact is, if you're looking to get into shape, lose some body fat or just maintain what you currently have, running really isn't your best option, even if you have no hotel gym as an alternative. For the average tired, overweight, joint-tight business person, running the streets is a disaster waiting to happen, and an expensive visit to either the physio, osteo or chiropractor!

You see, running is a repetitive movement, that requires around 1500 repetitions of leg movement for every mile ran. 1500 reps of an exercise that you shouldn't really be doing is too many steps in the wrong direction! Running also causes you to plant between 2-4 times your bodyweight through your joints with every stride, and if you're used to doing little more than sitting at a desk for 8 hours a day, and you're tired, jet-lagged and stressed already, you can see why I might have a problem with you running, when you're away on business...

And if that doesn't put you off, consider too the fact that jogging a mile only burns 100 calories. That's it, about the same number of calories you'd find in in half a Mars bar or 1 caffe latte. Hardly worth the effort is it?!

Business Trips

2009-08-27T01:05:00.000-07:00

In my new role as a Club Manager and Personal Training Ambassador I spend a great deal of time at meetings or travelling to meetings, which often means staying overnight.

Business Trips can either be a joy or a downright pain. Either way, being prepared for the trip ahead can make or break your time away.

Before you get close to heading to the airport or train station mark out what you’ll be doing for the upcoming days. Get your diary out and mark off meetings, flights, dinner appointments and deadlines. Leave any down- time blank. Now look to see where you have gaps in your days.

Plan to give yourself some ‘ME’ time. Everyone needs time to relax, especially on a business trip, where the pace can be hectic, relentless and hard work.

Pencil in time for you, to recharge your batteries, get some sleep, have a massage, exercise or even take a wander and do some sightseeing or finding your bearings.

This down-time needs to be used carefully, otherwise you will simply find yourself lying on your bed in the hotel room, flicking through the TV channels, trying to fill your time. Do some research before leaving home and know what there is to do nearby where your accomadation is.

You also need to keep an eye on your eating away from home, because this is where most business travellers come unstuck. They have new foods to try, business lunches and dinners to attend and so an abundance of excess calories.

Be sensible. Watch your intake and go easy on the breakfast buffet. Start your day with eggs, natural yoghurt and fresh fruit or oats, to fuel your morning. Skip the coffee first thing and continue the trend throughout your day. Instead drink water, and keep it coming!

Continue to eat regularly throughout the day – small, healthy snacks that you should aim to pick up from a supermarket or health food shop close to the hotel. Don't forget your intake of nuts and fruit, in small portion sizes.

Pace yourself with business lunches and dinners, by only ordering a main course or 2 starters as a starter and a main course. If you’re drinking alcohol, be sensible and remember you’re on business!

Drink 2 glasses of water for every glass of alcohol and be sure to wash your food down with water.

Use the alcohol as a social accompaniment, not a thirst quencher.

Stick to these rules and you will find yourself thinking more clearly, sleeping better, reducing your stress levels and performing better at your job.

Have a good trip!

Will Power

2009-08-24T01:01:00.000-07:00

Problems start when we lack will...

To make a start call 07974 305847

Don't get burnt!

2009-08-21T00:49:00.000-07:00

I've just returned from a couple of weeks Climbing trip to the French Alps. We had a cracking time, making several ascents of some sub 4000 metre peaks, before ticking off three 4000 metre peaks including a traverse of Western Europes highest, Mont Blanc at 4810 metres.

On Mont Blanc we left the cable car station at midnight and climbed through the cold of night. By the time the sun came up we were on the most verticle section of the route, where stopping was out of the question. As a result we failed to put on suncream.

By the time we got off the hill at 7pm after 19 hours of climbing our skin was scorched and painful. The UV effects of high altitude had ravaged and burnt us.

Sitting here 4 days after the ascent my face is still red and raw, my lips blistered and cracked. The damage I've caused myself is shameful, so I'm using myself as an example.

Please use sunscreen when out and about!

Look after your skin, you have to live in it, after all!

Life...

2009-08-10T12:51:00.000-07:00

Dost thou love life? Then do not squander time, for that is the stuff life is made of.
Benjamin Franklin

To make a start!
Call 07974305847

Do you really need that?

2009-08-07T12:47:00.000-07:00

Next time you go to grab something to eat in the kitchen, take a moment to think about the foods you’re about to consume...

If you’re having problems losing weight, see results and feeling more healthy during your sessions, ask yourself 2 questions before you put ANYTHING else into your mouth;

1. Will this ‘food’ bring me closer to my goal?

2. Or will it make me feel BAD and take me further away from what I want?

If you can answer YES to question 1, go ahead and enjoy your meal or snack, provided that it is in moderate portion size and not eating for eating’s sake. Make sure you have a nutritional need for that food...

If you answer YES to question 2, slap yourself on the wrist, give yourself a stern talking to (in your head if other people are around!) and either choose something more healthy that will allow you to say YES to question 1, or BIN the offending item!

Ask yourself the right questions, and kick that devil off your shoulder (And keep me off it at the same time!) As long as you’re honest with yourself and know what you want to achieve, you’ll find it harder to mess up!

Don't rush your meals!

2009-08-03T12:44:00.000-07:00

These days it’s so easy to eat at your desk, mindlessly chewing your food, desperate to wolf that sandwich or salad down.

God forbid your boss or supervisor see you eating, and taking your foot off the pedal at work!

Give yourself time to eat. Sometimes you can’t help but eat on the run – that’s life – but when you do have time to eat something with a little less haste, remember to slow down. Chew your food before you swallow. Take breaks for water. Put your knife and fork down between mouthfuls and focus on what you are eating and how it tastes.

Now I’m certainly no angel when it comes to eating. I’m as bad as most people when it comes to eating quickly but I do make a real effort to pause for breath and have a drink, before I put the next mouthful in. By eating more slowly, you give your body a chance to actually realize that you've eaten something and enough time for it to register that you’re full.

The problem with eating too quickly is that it takes 20 minutes for your brain to tell your stomach that you’re full, by which time most fast eaters have eaten WAY too much for what their body needs! Give your body a chance to tell you that it's full before you cram more mouthfuls in. That way you dodge some weight gain, reduce indigestion and avoid feeling like a beached whale as you subtly try and undo the top button on your trousers!

Fear of failure

2009-07-31T12:42:00.000-07:00

It is hard to fail, but it is worse never to have tried to succeed.
Theodore Roosevelt

Call now 07974 305847
Make a start, make a difference!

How much is your coffee habit costing you?

2009-07-29T12:34:00.000-07:00

I had to go to a meeting in the Big Smoke the other day and decided to take the train. I haven't been on public transport for years!

I looked around at my fellow passengers reading their papers, all bleary eyed, I was amazed to see just how many of them had a cup of coffee in their hand!

In fact, I looked quite out of place myself, clutching just a bottle of water!

It got me thinking - just how many people are 'addicted' to caffeine - coffee in particular?

Most people work long hours, do little exercise and get late nights, which leave them feeling tired and drained, with ZERO energy. A cup of coffee for most people seems to be the equivalent of 'jump starting' a flat car battery. It seems to restore their energy and wake them up, but it actually does anything but that!

So, I worked out what most of these commuters must spend on coffee each year.

Let's say a typical high street coffee costs £3.50 in a fancy cup and heat cuff.

Commuting 5 days a week, that's £17.50 a week.

Multiply that by 48 weeks of the year, allowing 4 weeks for holidays, and that's £840.00 a year!

And yet they STILL feel 'rubbish' every morning as they stumble out of bed.

The reason?

1. Caffeine can act as a laxative. Loose stools, dicky tummies and sudden rushes for the loo can be caused by the black stuff..

2. Caffeine causes sleep disturbance, especially if drunk late in the day, so can lead to lack of rest and good nights sleep.

3. Caffeine is a stimulant, which makes you feel HIGH after drinking, but soon leads to energy lulls and a need for either more caffeine or sugary foods to keep the rollercoaster ride going. This leads to eating poor quality foods and a day of
uncontrollable eating.

So, let me do you a favour and save you a small fortune in the process.

Drink water first thing instead - it's free and it will give you PROPER energy

Exercise more regularly - it will tickle your senses and make you feel alive

Eat a healthy breakfast first thing, and set yourself up for the day, without stripping your body of energy.

Oh, and then save yourself the best part of a grand in the process! Imagine what that could buy you?!

IDEAL with a Credit Crunch in full swing!

Is lack of sleep RUINING your chances?

2009-07-23T07:22:00.001-07:00

As I sat down to a consultation with a new client this morning, we began talking about her current lifestyle, and how it may well be holding her back from getting the RESULTS she WANTS…

As we discussed her goals and previous attempts at loosing weight, it dawned on me that very few people realise what an impact their day-to-day lifestyle can have on their results.

Exercise is one thing, diet is another…

But without the necessary lifestyle adjustments, your fat loss effrorts could be in vain.

Sleep, and how much you get, can make or break your attempts to lose fat!

When you don’t get enough sleep (between 7 and 9 hours a night), you’re not only going to be tired the next day, but you’re also going to mess up your body’s hormone levels, hormones that control how much you eat and when.

A hormone called Grehlin controls how hungry you feel, while one called Leptin tells your brain that you’re full and should stop eating.

When you’re not getting enough sleep, the Grehlin hormone increases, making you feel hungrier than normal.

At the same time, the Leptin hormone decreases, which then fails to tell your brain when you’re full. Meaning you eat more than you need.

So, to cut a long story short, lack of sleep leads to weight gain, as you eat too much.

What’s more, lack of sleep leaves you feeling exhausted, and in need of a ‘pick-me-up’.

That’s when you tend to dive for those sugar filled, high-calorie snacks - a fat loss nightmare!

And if these factors weren’t enough to lead you astray, lack of sleep will affect your will to exercise and its regularity.

If you need to lose fat and you want it shed fast, get to bed earlier and get enough!

Get more sleep and say goodbye to your love handles - while eating and exercising effectively…

Swine Flu!

2009-07-21T04:30:00.000-07:00

It's all over the news recently, and I even know a few people who have had it!

The numbers paint a bleak picture; up to 65,000 deaths from swine flu over the next few months, 100,000 people a day falling ill, 360,000 people requiring hospital treatment and around 30% of the population coming down with the virus this year.

So, what's the best way of avoiding this potential killer? Follow the steps below and you're sure to be onto a winner.

De Stress:
Stress attacks your immune system, weakening your defences against viruses like swine flu, so it is essential that you do all you can to keep your anxiety levels at a minimum. Make sure you get plenty of sleep, take a yoga class, go for a walk, have a massage, socialise with friends (Asumming they don't already have Swine Flu that is!) or try anything else that helps you to unwind.

Exercise:
Staying fit and healthy can help to strengthen your immune system and protect you from falling ill, because exercise is one of the best ways to boost your body’s defences. You should try and do at least 30 minutes of exercise five days a week and anything that gets your heart rate up, such as running or cycling, is particularly good for you. A Personal Training solution tailored by Ben Palmer Fitness is perfect for keeping you in tip top health!

Diet:
Another sure-fire way to damage your immune system is to bombard your body with an unhealthy diet. You need as many vitamins and minerals as you can get, so make sure your diet is heavy on fruit and vegetables, oily fish and generally follow a healthy, balanced diet to get your defences up.

To really get your immune system squeaky clean, make sure you eat lots of antioxidant-rich foods such as berries, red wine, dark chocolate, drink tea (especially green tea) and snack on grapes as they are all excellent sources of antioxidants.

Look at foods naturally rich in selenium. Selenium helps the body to produce the antioxidants that prevent cellular damage. Chicken and oily fish are excellent sources.

For an extra boost look to supplements such as Echinacea or ginseng, which are great for keeping the immune system strong and destroying any invading viruses. Eating a diet rich in Zinc (Eggs and Shellfish) will also helps to protect your immune system.

Stay Clean:
There's no doubt that you shower and change your underwear on a regular basis, it is essential that you prevent the spread and limit your chances of contracting swine flu by taking extra precautions. The NHS advises that you cover your mouth when you sneeze and cough, sneeze into a tissue and dispose of them carefully and wash your hands regularly. Be vigilant.

Stay hydrated:

If I've said it once I've said it a thousand times - Drink water, at least 2.5 litres a day! Your body is much stronger when it is hydrated – so do everything you can to get through that 2.5 litres a day.

Vitimin C:
Your body cannot produce vitamin C on its own, yet it needs it to keep your immune system healthy and fight off disease. It is up to you, then, to make sure you are getting enough of the stuff. Citrus fruits, strawberries, kiwis, broccoli and other dark green leafy vegetables are all fantastic sources.

Follow the above tips and you’ll be sure to stay fit and healthy and avoid this Swine Flu pandemic!

I'll see you on the other side!

Dirty Tricks

2009-07-17T04:40:00.000-07:00

I heard a story about another Personal Trainer who works in close circles to me the other day.

This trainer is so hell bent on success that he's actually spreading bad rumours and tarnishing the reputation of other trainers, posting negative feedback on their Blogs, and internet business listings, posing as disgruntled clients, or random overseers of their businesses. Shame on him. Several trainers I know and respect have fallen foul, and in an industry that works mostly on name and reputation this is a real concern. His IP address was captured by several of the websites, and while two of my friends will be making complaints to his Internet Service Provider, what can you do? Perhaps if this jealous individual spent more time working his business and less attempting to tarnish that of others he may bring more success.

Should the Bristol Personal Training wider community name and shame? Surely that would make us just as bad as him.

My advice to anyone seeking a Personal Trainer in the Bristol area is to contact us directly and discuss your requirements. Don't listen to other trainers oppions on their competitors. It tells you more about them than the competitor!

Happy Birthday Ben Palmer!

2009-07-15T04:49:00.000-07:00

Today is my Birthday....

Happy birthday to me!

How old am I? I don't mind telling you, I'm 29. One year to the big 3 0 and I feel great!

So, to celebrate I've written 29 GREAT reasons to Exercise!

1. Reduces your risk of getting heart disease.

2. Increases your level of muscle strength.

3. Improves the functioning of your immune system.

4. Enhances sexual desire, performance, and satisfaction.

5. Helps you to more effectively manage stress.

6. Helps you to lose weight - especially fat weight.

7. Reduces medical and healthcare expenses

8. Can help relieve the pain of tension headaches - perhaps the most common type of headache.

9. Improves your body's ability to use fat for energy during physical activity.

10. Increases the density and breaking strength of bones.

11. Helps to preserve lean body tissue.

12. Reduces the risk of developing high blood pressure.

13. Increases the density and breaking strength of ligaments and tendons.

14. Improves coronary (heart) circulation.

15. Increases circulating levels of good)cholesterol.

16. Helps you sleep easier and better

17. Reduces your risk of developing type II (non-insulin-dependent) diabetes.

18. Can help improve short-term memory in older individuals.

19. Helps to maintain weight loss - unlike dieting, alone.

20. Improves posture.

21. Reduces your anxiety level.

22. Helps control blood pressure in people with hypertension.

23. Reduces the viscosity of your blood.

24. Improves posture.

25. Helps to alleviate lower back pain.

26. Helps to alleviate depression.

27. Slows the rate of joint degeneration in people with osteoarthritis.

28. Lowers your resting heart rate.

29. Helps to boost creativity.

If you've read the 29 Reasons to exercise and you feel energised to start, call 07974 305847 today and make a start!

The BUDGET fitness revolution

2009-05-18T06:38:00.000-07:00

Most of the people I work with are members of a gym or health club.

How much do you pay? £30 per month? £40? To be a member of the elite Clubs you can pay as much as a staggering £85 per month!

Do you use all the facilities? Things like the pool, the classes, the health suite on a regular basis? Chances are that you don't. Some people will, but if you're anything like me on my limited budget of time then all you have time to do is get to the gym, train, shower and leave.

So why should you pay through the nose for those things you don't use? There's also a good chance that you're paying your share to make it cost effective for the other people who are using those luxuries.

That's not fair is it?

Oh, and how often do you actually need that free towel service, or a newspaper? Don't we all attend the gym to train hard?

So how about this....

If you could remove all of the things you don't use from your gym membership, and just strip it down to the bare bones of what you NEED. That'd be worth paying less for, right?

Absolutely!

That is the BUDGET FITNESS REVOLUTION!

More to follow...

It's been a while...

2009-05-17T07:32:00.000-07:00

...Since my last post and I can only apologise.

I was recently approached with a business opportunity that I found hard to turn down.

More later, as well as more informative posts about health and fitness.

Regards,

Ben

Hey, try this!

2009-04-03T06:11:00.000-07:00

Here's a couple of nifty little ideas to keep your carb intake low.

1. Make a tasty spaghetti bolognaise or a spicy chilli, but without the spaghetti or rice. Instead, slice a courgette or marrow straignt down the middle, to expose the flesh inside and steam them - 1 courgette per person. Put the courgettes on a plate and smother them with the meat and sauce of choice... REALLY tasty!

2. Give the standard Sandwich the elbow and try this instead; slice a chicken breast, chop up some peppers or vegetables of choice and wrap them in a romaine lettuce leaf. Tastes good and cuts out the bread too!

April fools!

2009-04-01T01:13:00.000-07:00

Today is the 1st of April. April fools day.

It is exactly 90 days into the year.

Don't FOOL yourself into thinking it's all down hill from here. The work has just begun.

Work hard, eat right, look GREAT for summer!

To make a start call me on 07974 305847

True happiness

2009-03-30T01:09:00.000-07:00

Most true happiness comes from one's inner life, from the disposition of the mind and soul. Admittedly, a good inner life is difficult to achieve, especially in these trying times. It takes reflection, contemplation, self-discipline and the occasional thrashing from your Personal Trainer!

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Discipline

2009-03-27T01:07:00.000-07:00

Some people regard discipline as a chore. For me and the people who work with me, it is a kind of order that sets me free to fly.

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Prepare and go!

2009-03-25T00:55:00.000-07:00

I went out for sushi the other night and it got me thinking about how simple healthy eating would be if you had food pre-prepared.

As we sat at our table we watched the small portions of food float by on the conveyor belt, able to take what we wanted as we talked. Since the food was being constantly prepared and replaced, we were able to choose an item and then take more as we felt the need, without having to sit and wait for someone to take our order.

As a result, we didn't eat too much, we were able to take our time, and only help ourselves to what we could actually eat rather than what we thought we could manage. We ate small but regular portions of meat and fish, dressed with vegetables, salad and dressing - all healthy, filling, and not a mountain of grains in sight, simply by avoiding the rice-filled portions. AND it was very tasty!

You could do the same at home, if you took the time to prepare food in advance. Making extra portions of sliced chicken and salad, with a light dressing would be ideal for pulling out of the fridge and eating cold. Leftover stirfry vegetables and a sprinkling of nuts and dressing make for a good snack, while a small piece of hard cheese and some cherry tomatoes make an ideal snack 'on-the-go'. Making food from scratch during a busy working day is more than likely unrealistic, time consuming and unnecessary.

If, instead, you cooked a little more than you needed the night before, you would find yourself with 1, maybe 2, extra meals the following day that you could pull from the fridge and eat straightaway. No thought, no preparation, no deciding what to eat - just healthy food staring back at you waiting to be eaten! Why make extra work for yourself? If you're cooking dinner already don't just think of the here and now. Think of tomorrow's hunger and you will stay satisfied...

What are you paying for?

2009-03-23T01:05:00.000-07:00

My client and I trained outside in the park this morning. It was such a bright, crisp morning that when I text her to suggest it she text me straight back with a big fat "YES"!

We ran to the park where I set up a quick circuit which she smashed through. As we were working out we were passed by a lady jogging. A few seconds later a Personal Trainer passed me, riding his bike, following the lady in front and offering encouragement.

I knew he was a Personal Trainer as I know most of the faces on the scene in Bristol and besides, the T-shirt emblazoned with '**** Personal Training' kind of gave it away...

It didn't surprise me that he too was taking advantage of the beautiful weather but I couldn't believe what I was seeing! I couldn't believe this woman was paying good money for a Trainer to follow her on a run, riding a bike.

Sorry, I had to get that rant out! Trainers like this can go a long way to giving the rest of us in the profession a bad name. You can't expect your client to put in 100% if you'renot planning on doing so yourself!

To see how it really works call me today on 07974 305847, or email

ben@benpalmerfitness.co.uk

Storing fat??

2009-03-20T09:44:00.000-07:00

Let me uncover the secret of fat storage, and how to rid your body of it more quickly...

Where you store fat on your body will allow you to determine what causes it...

The surprising truth is that not all body fat is caused by a poor diet, but you still need to adhere to sensible eating none-the-less.

Excess carbohydrates will end up stored around your love handle area and your upper back...

Excess stress (cortisol) will cause you to have a larger stomach than you might like..

Excess estrogen, the female hormone, will give you chunky, flabby arms...

You see, many factors affect the fat you gain and just how much of it you keep.

Stress can be caused by late nights - anything beyond 11pm is considered 'late' to your body.

Excess carbs will cause you to gain far faster. To rid yourself of love handles and upper back fat you need to be strict on the carbs. Stick predominantly to vegetables and fruit as much as possible, and heavily reduce bread, pasta, rice and baked foods.

Excess estrogen, a hormonal imbalance, can be helped with a daily intake of fish oil and quality fats, as well as an increase in zinc - lentils, chickpeas, nuts, seeds, tofu and figs.

When you realise that many factors can affect where you store body fat, you start to understand why fat loss is about more than just exercising more and eating 'more sensibly'.

It's a lifestyle choice, and without a healthy lifestyle to support your efforts, you'll find the going slower and harder.

Happy St Patricks Day!

2009-03-17T00:36:00.000-07:00

In honor of the green holiday, I feel as though I need to talk to you about green tea!

There are no drinks (besides water - of course!) proven to have as many health benefits as green tea.

The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression.

There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good cholesterol to bad cholesterol.

What makes green tea so special? The secret lies in the fact that it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant which besides inhibiting the growth of cancer cells, is believed to kill said cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

So whether you like it hot or served over ice, give green tea a try!

Optimism vs pessimism

2009-03-14T07:43:00.000-07:00

Some people go through life pleased that the glass is half full. Others spend a lifetime lamenting that it's half-empty. The truth is: There is a glass with a certain volume of liquid in it. From there, it's up to you!

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Pause for thought...

2009-03-12T07:39:00.000-07:00

Love her, loathe her, laugh at her or lament her, you no doubt had strong opinions on reality TV star, Jade Goody, in the past.

Right now, I’m sure that attitude has changed, as you witness her fight for survival being played out in the British media.

Not one of you (or I) would want to switch places with her for even 30 seconds, knowing what she has to face up to in the coming days, weeks and ultimately, final months…

It gets you thinking - about how SHORT life can be.

On the one hand you’re tempted to think;

“Sod it! Just do what you like! Enjoy life!”

You eat too much, you drink too much, you do things that may be bad for your health, and sometimes you can’t be bothered to exercise.

So, do me (and yourself) just one small favour this week please…

Reflect on how precious LIFE is…

Think about how LUCKY you are to live a full and active LIFE…

KEEP IT that way!

Look after yourself, use your body, fill it with healthy and nutritious fuel, and experience a life that is worth living, within your own skin - even just a little bit more than you may currently do.

I appreciate what I have EVERYDAY - and I don’t mean the material things.

I’m sure, when you reflect, you all do too.

So celebrate the fact!

STAY active….EAT well....be HAPPY!

Love food! Hate waste!

2009-03-09T07:31:00.000-07:00

If you haven't already come across this website then it's worth taking a look.

Loads of information and tips on how not waste your food and save you money!

Have a squint!

http://www.lovefoodhatewaste.com/

The "Pooch Belly"

2009-03-06T13:56:00.000-08:00

Look at this picture. What can you see?

Another celebrity under fire for her 'excess' tummy bulge, BUT what you see here is NOT 'excess' fat as the celebrity magazines claim. This girl is too slim to be carrying fat in her tummy region.

What you see is actually bad posture, caused by poor hip alignment. Fat doesn't come into it.

I'm always telling my clients to stretch their tight hip flexors and use their glutes more. How often do I tell you to draw your belly button in slightly and use your core during exercises?

All that sitting each day is causing your hip flexors to tighten more and more, and your glutes to become stretched and weakened, tilting your pelvis forward, pushing your bum up towards the ceiling.

With this change in postural alignment, your tummy starts to round, and unless you are using your deep abdominal muscles, you will suffer with the 'pooch belly' look.

To the human eye this looks like excess weight. Not to say that some of you will not have excess fat in this region, but you can go a long way to reduce its pronunciation by learning to hold yourself properly.

SO, how to solve this universal problem?

1. Stretch your hip flexors.

2. Focus on firing those glutes and using them during everyday movement.

3. Work on your front and side planks to strengthen your deep abdominal wall.

Solving the pooch effect requires persistence, but it can be resolved. Instead of grabbing your stomachs and complaining, stand taller, engage your glutes, stretch your hip flexors and practice your planks.

Only then will you will be on the way to a flatter belly - under any padding you might have.

Water on the brain!

2009-03-04T14:00:00.000-08:00

Are you drinking enough water each day yet, or are you still depriving your body of what it needs? These stats might give you some idea of the importance of regular water consumption...

1. 75% of the UK population are chronically dehydrated.

2. 37% of the UK population mistakes their thirst for hunger.

3. Even MILD dehydration will slow down your metabolism by as much as 3%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of

the dieters studied in a University of Washington study.

5. Lack of water is the number 1 trigger of daytime tiredness.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic maths, and difficulty focusing on the computer screen or a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and you're 50% less likely to develop bladder cancer.

So, that question again...

Are you drinking enough water each day to remain healthy??

Willpower...

2009-03-02T14:04:00.000-08:00

There is no such thing as a great talent without great willpower.

This week have the willpower to start something great:

Give up smoking.
Start training for something.
Eat healthily.

Call now 07974 305847
Make a start, make a difference!

What's heavier a ton of regret or a ton of discipline?

2009-02-26T10:18:00.000-08:00

We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.

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Don't you just hate having a flat tyre?!

2009-02-23T10:12:00.000-08:00

A random thought for first thing on a Monday morning, but bear with me while I ramble here!

When you’re trying to eat more sensibly and cleanly, you might manage it for a while, but then you have a big night out or a birthday, or a holiday and everything goes to pot and you end up continuing this unhealthy cycle for several days before getting back on track.

Think of your body as a car...

If you’ve ever had a puncture while driving, or you’ve come out to a flat tyre one morning, what do you do?

Do you think "Sod it!" and go round the car and burst the 3 remaining good tyres to make up for the fault in one?

No! Of course you don’t! You either change the tyre yourself, and then carry on your way, or you call the AA to come out and change it for you.

Either way, it's a temporary blip that halts your journey for a bit but quickly gets fixed and forgotten about.

So, why do so many people feel the need to make things far worse for themselves when they have a temporary lapse of control with their eating?

Why does a sneaky bottle of red turn into a weekend of take-aways, unhealthy snacking and skipped meals?

Put simply - why does 1 flat tyre have to become 4?

Look at dietary hiccups as one-offs - A temporary blip that halts your journey for a bit but quickly gets fixed and forgotten about.

At your next meal, get back to healthy eating.

Don’t punish yourself or your hard work in the gym, by sending you crashing further!

Assess the damage, deal with it and then go along your way as before, by patching up the faults. Otherwise ‘spare tyre’ will take on a WHOLE new meaning, as you battle the bulge!

Sieze the day!

2009-02-20T03:40:00.000-08:00

Effective people are not problem-minded; they're opportunity-minded. They feed opportunities and starve problems

You have every opportunity to make a difference to your training.

Call today on 07974 305847

Could we become the fattest nation?

2009-02-18T03:32:00.000-08:00

The latest stats show that Australia is fast becoming the fattest nation on earth, looking set to slowly 'squeeze' the U.S. from the top spot.

If that's the case then the UK could soon be doomed.

After all, everyone knows the Aussie lifestyle is renowned for beaching after work, playing sports and living an active daily life, so what hope is there for many of us, trapped in office jobs, working long hours and hibernating 6 months of the year as the weather makes a turn for the worse?

Hold on tight everyone... Obesity could be ruling our nation sooner than we think!

Take action now!

Change the way you are for the better!

2009-02-16T03:30:00.000-08:00

We simply assume that the way we see things is the way they really are or the way they should be. And our attitudes and behaviors grow out of these assumptions.

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Multi-task and get fit!

2009-02-13T03:25:00.000-08:00

It's amazing what you can do to improve your health in under 5 minutes - or 4 if you likeyour eggs runny!

Want to raise your metabolism, improve your energy, cook a post workout snack AND burn fat for the next 24 hours, all in just 4 minutes?

Here's how:

Put 2 eggs in a pan of boiling water and put it on the stove. While they start to cook, choose one exercise that works as many muscles as possible...

...Good choices include Jumping Jacks or static bodyweight Squats.

Stand in front of the kitchen clock with a second hand or use a stopwatch.

Start the exercise and do it with intensity for 20 seconds, then stop and rest for 10 seconds.

Those 10 seconds will go quickly so stay close to the stove.

I want you to complete this cycle of exercise 8 times. That's 20 seconds on, 10 seconds off, repeated 8 times, for a total of 4 minutes. By the end of 4 minutes you will have worked hard.

At this point, catch your breath, wipe your brow and take the eggs off the boil.

Your post workout snack is ready to eat - high in protein and good quality fats.

You're all done!

Struggle...

2009-02-11T03:18:00.000-08:00

To win one's joy through struggle is better than to yield to melancholy.

Sometimes things are hard for us....but stick at it, the end result is far far sweeter for it!

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Wrap up your 'sandwich'

2009-02-09T03:15:00.000-08:00

Here's a nifty little tip for all of you that want to or NEED TO wean yourselves off bread.

Next time you go to make a sandwich, ditch the bread and instead wrap your meat and sandwich contents in either a large romaine lettuce leaf or a green cabbage leaf.

It may sound strange but it's surprisingly tasty, refreshing and will slow down the release of sugar into the bloodstream, keeping the fat loss fires burning and your stomach fuller for longer.

Give it a go. Hot marinated chicken breast and tomato tastes fantastic!

Don't sit down for too long!

2009-02-06T02:53:00.000-08:00

I've been doing a lot of admin today, going over the 101 emails and little jobs that I have been putting off since I got back from my ski and climbing trip last weekend. I've been sat hunched over my lap top.

You know, it takes just 20 minutes of sitting down in one position, before your body starts to 'fester' and muscle imbalance starts to creep in.

And that means a higher chance of poor posture, aches, pains and looking older than you need to in the mirror.

Do yourself a favour; be aware of how long you spend sat down.

Make a conscious decision to get up, move about and change your position every once in a while.

I try to get up and move about as I work, and even pop outside for some fresh air everyonce in a while.

Discipline...

2009-02-03T02:48:00.000-08:00

Discipline is the basic set of tools we require to solve life's problems. Without discipline we can solve nothing. With only some discipline we can solve only some problems. With total discipline we can solve all problems.

Remember that...have discipline within your training.

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Gone skiing!

2009-01-23T17:12:00.000-08:00

Back on the 31st!

Enjoy your break, as I plan to enjoy mine, but don't overindulge....I'll be back in a week or so!

Blue Monday...

2009-01-19T13:20:00.000-08:00

According to the experts, today is the unhappiest day of the year – known as 'Blue Monday'.

Today's unhappy stamp is due to a culmination of factors, including unpaid Christmas bills, miserable, wet weather and STILL another couple of weeks until pay day for most people.

What's more, most New Year's Resolutions have already ended in disaster, and people feel like they're back to square one again, with little progress.

But you're better than that! Forget this stupid media hype and just get on with life.

YES, the weather is gloomy...

YES, pay day does seem like a long way off...

YES, you may have some bills still outstanding...

BUT... Look on the bright side. Appreciate the good things in your life; your partner, your family, your friends....the fact that you are in good health!

Everyone is in the same boat to some extent.

Cheer each other up and make time to call or meet up this week and look out for the hidden bonuses that are just lurking somewhere each day to help cheer you up;

Those extra 5 minutes in bed in the morning cuddled up to the one you love...

A morning commute that is quieter than usual...

The kids up and out of the door on time!

5 minutes for a cup of (green) tea, sat next to the radiator...

Leaving 5 minutes early from work...

A long soak in the bath or an indulgent shower...

A brief 5 minute workout in the comfort of your own home!

A manicure or pedicure...

An early night...

In the current climate, all of us could name every day 'blue' if we felt like it, but DON'T! Be positive and appreciate the good things in your life, that don't cost money. As we all know, these dark, short days will soon pass and once again we can look forward to the Summer.

Remember the "Feedbox"? How about a "Feed Drawer"?!

2009-01-16T13:55:00.000-08:00

For all you pen pushing office types, here are some tips for staying full and eating healthily throughout the day, without being tempted by the vending machine or the shop.

Stock your desk drawer with healthy snack options that you can use throughout the day to keep you full of energy and help improve your concentration.
Here are your desk drawer rules:

Rule 1 – Have a Tupperware tub filled with vegetables.
Keep them bite-sized - choose tomatoes, celery sticks, carrots, chopped peppers, whatever you like, so long as it requires minimal preparation

Rule 2 - Pair your veg with good sources of lean protein.
Canned tuna
Low-fat cottage cheese
Beef Jerky
A couple of slices of lean ham from the deli counter

STEP 3 - Add a healthy fat to add taste and a feeling of filling.
A handful Raw almonds, pecans, and walnuts (and I mean a handful, you want to be able to close your hand around those bad boys!)
Natural peanut and/or almond butter (1 to 2 tsp)
Hummus

Mix and match these foods as you like, but always combine foods from Rule 1 and 2 or Rules 1 and 3.

Here are some good ideas:

1 chopped apple with peanut butter
1 celery stick with hummus
A small palm of almonds and a banana
A tomato and 2 spoons of tuna
1 carrot with 2 tablespoons of cottage cheese

So, stay on the right track, pack your tupperware tub and hide it away in your desk drawer for times of need.

The Flu...

2009-01-14T13:50:00.000-08:00

Like a modern day plague it's all around us and most people either have it, have had it or know someone close by who does and is therefore waiting to get it.

One of my clients is a GP and told me that Flu is at an all-time high this year and that more and more seemingly young and healthy people are coming into the surgery unable to shake it. It's no secret but people on a restrictive diet are far more likely to catch it as their bodies won't have the nutrients or strength to fight it off.

We're all feeling a little bit tired after the festive break, and this time of year always seems like the ideal time to cut our calories after all that snacking and drinking, but be careful...

What's done is done people. If you overdid things at Christmas and New Year, just let it go and don't panic!

Get back to healthy eating and proper exercise and within weeks you'll have dropped thoseexcess pounds gathered during the festive break.

Rather than starve yourself, simply eat more sensibly. More veg, more protein and proper, structured meals instead of random snacks and treats.

Right now you need to build up your strength to fight any bugs lurking, and believe me, they're there alright!

So be sensible, eat properly and get some fresh air and exercise!

Success comes from daring to begin...

2009-01-12T02:56:00.000-08:00

Remember that. Be more than you are in 2009.

Call now 07974 305847Make a start, make a difference!

HOT! HOT! HOT!

2009-01-09T02:53:00.000-08:00

According to the bods at the Met Office, 2009 is going to one of the top 5 HOTTEST years on record!

Get ready for some bare chested, short sleeved, short-wearing action in the next 12 months.

Goodbye goose bumps and ice-cold temperatures, hello sunshine!

So, if you want to get into GREAT SHAPE this year, look no further...a tailored fitnesssolution from Ben Palmer Fitness is just what you need!

Make sure you're ready for the heatwave that's coming YOUR way...

Share my articles with family and friends!

2009-01-07T02:52:00.000-08:00

Spread the knowledge!

If there are any articles that you feel would benefit those you know, simply click on the envelope icon at the end of the article in question and fill in your details.

5 things she hates about you...

2009-01-05T02:23:00.000-08:00

...And how to overcome them.

A new e-book and cheat sheet designed to be a bit tounge in cheek that might just transform your potential pulling power in 2009.

Covering the basics of fitness and nutrition and priced at only £1.99 this is perfect for getting you back on track.

Email me at ben@benpalmerfitness.co.uk to get your hands on a copy!

Happy New Year!

2009-01-01T03:12:00.000-08:00

Here we go folks, it's day 1 of 2009. How about those fireworks last night?!

Do you have any resolutions?

Before we go any further I want you to do the following:

1. Start binning the Christmas snacks, treats and chocolates – The longer they remain within arms reach, the longer you'll keep picking at them. Give yourself a rest from the junk and give your body a chance to recover.

2. Choose healthy options instead – Eat 4-5 small meals a day, and centre each one around lean protein (meat, fish, eggs) and fresh vegetables. Start the day with eggs.

3. More water please and less alcohol – Chances are you'll have hammered it over the past few weeks so give the alcohol a rest for a few days and instead fill up on water. Rehydrate, burn more fat and look fresher too!

4. Avoid the bread, pasta, rice and 'doughy' foods – Give your digestion a rest and reduce the bloating.

5. Just Move! - Doesn't matter what you do right now. Get outside for a walk with the family, walk the dog, go for a run, do some circuits. The more strenuous the activity, the less time you need to dedicate.

Now, feel better? Great!

Now, bring it on!

I want never gets!

2008-12-29T14:06:00.000-08:00

So here we are, we've emerged from the Christmas haze.

Mine wasn't bad, I'm none too fussed with Christmas as many of you will no doubt be aware of if you had a session with me the week before the big day. With a matter of days to go until the start of 2009, you've probably started thinking about your New Years Resolutions and what it is YOU want to change next year...

I'm not a big fan of New Years Resolutions, but I am an extremely big fan of people making an effort to change themselves for the better, and most people do want to make some kind of change or difference to themselves or their lives, but very few actually achieve their goals.

Trust me, I spend a great deal of time with these people...

Why is this? Well, it's simple... Because they 'want'...

I want never gets

'Wanting' is like 'hoping' - chances that it will materialise are slim to none. Every day of every week I hear people saying;

'I want to lose weight''
I want to be rich''
I want to be fitter'

Sounds kinda lame, doesn't it? A want or a hope doesn't carry much weight or conviction, does it?

To make something HAPPEN you have to grab it by the throat, and use all your energy and power to WILL it to happen.

Pick a goal you want to achieve in 2009.

Now say out loud 'I WILL achieve this in 2009!'

There you go, a positive, determined statement that will get you noticed by others. Do it, text me now on 07974 305847 and start your text with "I WILL...." I promise I'll hold you to it.

You see, WANTING is not enough I'm afraid. Yes, wanting SOMETIMES gets, but only if you're lucky. By WILLING something you make your own luck HAPPEN.

In 2009 I WILL double my income...
In 2009 I WILL get back to peak fitness...
In 2009 I WILL help hundreds of people achieve their fitness goals...

THERE! I said my 'WILLS' - no turning back, no maybes, no 'WANTS' - all logged and ready to take action on. Feel free to hold me to them.

Do the same. STOP making a list of 'WANTS' and instead go for the 'WILLS'.

With all the doom and gloom around this year, bring change and make 2009 a positive, uplifting experience.

Write your own list of WILLS and forget the short-lived New Year Resolutions!

Where there's a WILL there's a WAY!

So, we made it through....

2008-12-26T09:13:00.000-08:00

Love it or hate it, Christmas day has come and gone.

How did you do? Did you behave, or slip in a few indulgences?

Even if you did - it's no matter.

A wise man once said to me that it doesn't matter what you eat between Christmas and New Years Eve. It's what you eat between New Years Eve and Christmas that counts.

Think about that, and enjoy the rest of the festive period!

Merry Christmas

2008-12-24T03:52:00.000-08:00

It's Christmas Eve, the day before Christmas.

Have a fantastic day, eat well and be merry - but don't forget that whatever you put in, you have to take out again, and I'll be waiting, stop watch and clipboard in hand on the other side.

To help you stick to you training, why don't you invite your friends and family into the fold, and I'll give them all a FREE session each!

In the words of Tiny Tim....Merry Christmas one and all :o)

Will you exercise over Christmas?

2008-12-22T03:27:00.000-08:00

One of the things I love about this time of year is the frentic energy as people rush about, doing last minute bits and pieces and picking up those all important must have gifts. One of the things those people don't seem to spend that energy on is exercise.

For all of you worried that you’re not going to be near a cardio machine for the next couple of weeks, don’t despair! I have news for you. To keep your body fat levels ‘level’, you don’t necessarily need to jump on that treadmill, bike or rowing machine.

If you time your resistance work right you can get just as good a 'cardio effect' from lifting weights as you can from sweating on your favourite machine, plus you can maintain that lean tissue you’ve spent all year cultivating!

Remember; this is the festive season – it’s time to be jolly! You don’t want to be spending any longer than you need to in the gym, or away from the family, as you workout at home.

But bear this in mind.

If you’re looking to keep those excess pounds at bay, you’ll get more ‘bang for your buck’ from a circuit session of 3-4 resistance exercises maximum, rather than half an hour of cardio. Try the following;

15 Squats

15 press ups

30 jumping jacks

10 lunges (each side)

Complete each exercise in turn, with minimal rest. Repeat 2-3 times. The less rest you take, the more you’ll maintain your heart rate higher and the more cardio benefit you’ll gain from your exercises.

Don't let yourself slip over the Christmas period....remember what I said about hitting the ground running in 2009!

Get this....

2008-12-19T02:39:00.000-08:00

Apparently the average person puts on between 11 and 13 pounds over the festive season. I can believe that!

Chances are if you've been hammering the Christmas party scene you'll be well on your way to that already!

Granted Christmas is designed to be a time of giving and receiving gifts, but don't be over generous in what you give your body please...

Many of you have worked hard this year and have made great progress and I'm immensely proud of you all.

Enjoy the festive period but please don't forget how hard it was getting where you are now and remember how much work you might need to do, come January, if you invite every type of food and drink into your body this season...