A guest post by Ric Moylan:

Getting into shape is important, but not as important as getting your approach right.  Going about your fitness regime in the wrong ways can be counter-productive and even put you off pursuing your new routine.  Read on for a few handy little tips for keeping your training safe as well as effective:

What Time is Best to Workout?

Finding the right time to exercise is crucial to developing a routine that works for you.  There’s not necessarily any one right time to get exercising as everyone is different.  The best rule is to pay attention to your body and fit in your regime at a time that seems to agree with it.  Some people like to exercise first thing in the morning, whereas others find it a great way to wind down after a busy day.  A good rule of thumb in general though is to wait at least 2 (preferably 3) hours after a meal before starting your exercise routine.

Warming Up Before a Workout:

This is something so many people get wrong because they do not understand the importance of warming up before exercise.  In order to have an effective workout your muscles need to be supple and warm, this means including a 10 minute warm-up as part of your routine is absolutely vital.  Slow, gentle movements such as stretching, bending and walking will get your muscles warm and prepare them for the harder work ahead.  Warming up sends oxygen to the muscles so that it can be combined with glucose to create energy.

Warming Down After a Workout:

Also regularly overlooked is the practice of warming down.  After a workout, your heart rate will be sky high so you need to take the time to bring it back down slowly and help your body to recover so that you don’t suffer as much from stiff, sore muscles afterwards.  Take 5-10 minutes after your workout to do some gentler activities and you’ll soon see and feel the benefits.

Fluids and Hydration:

Keeping hydrated is so important when you’re exercising.  If your routine is 30 minutes or longer you need to keep water to hand throughout.  If your workout is a little shorter, you can hydrate before and after.  Water should be sufficient, but if you’re partaking in intensive exercise it may be better to drink special sports drinks that provide better levels of hydration.  These contain added salt that replenish what you lose through perspiration.

Workout Motivation:

This is the toughest part for some people.  It’s all very well starting up a new exercise routine but sticking to it can be very difficult for many people.  The best way to combat declining interest is by choosing something you really enjoy doing.  Some people swear by taking up a group sport as the knowledge that they’re part of a team keeps them going.  Whatever you decide to do, make sure you set yourself regular, realistic goals so that you have a continued sense of achievement.  This will spur you on and keep you sailing through goal after goal!

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Flaxseed, also known as linseed, is considered to be one of the most powerful plant foods on the planet.  It has been around for thousands of years to add fibre, fats and protein to diets when these nutrients were unavailable or sparse.  Despite flaxseed possessing a rare blend of nutrients found in few other foods, it is rarely a staple part of the modern diet.  Let’s explore some of the benefits that flaxseed can offer and you can decide for yourself if it is worthy of a place in your nutritional inventory:

Flaxseed for Health

Flaxseeds are an excellent source of B vitamins, manganese and minerals such as magnesium, phosphorous and copper.  It also comes with an abundance of dietary fibre, omega-3 fatty acids, and phytochemicals called lignans.

Lignans are chemical compounds found in the plant based foods we eat.  They act as potent antioxidants to help mitigate cell damage caused by free radicals during the natural process of oxidation.  Some studies have highlighted a positive association with high intakes of lignans and a reduced risk of cancer, osteoporosis and cardiovascular disease.

Flaxseed can help to reduce levels of cholesterol and low density lipoproteins (LDL), which can lead to a reduced risk of heart disease.  LDL is often referred to as the ‘bad cholesterol’ because increased levels of it leads to a build up on artery walls, which can further lead to potential blockages and heart attack.

Flaxseed is rich in alpha-linolenic acid, which is an omega-3 fatty acid.  We use omega-3 fatty acids to create anti-inflammatory prostaglandins, which are thought to assist with reducing inflammation associated with conditions such as rheumatoid arthritis, migraines, asthma, osteoarthritis and osteoporosis.

Flaxseed for Fat Loss

Flaxseed is very useful when it comes to assisting with fat loss efforts and weight maintenance.  A good combination of healthy fats and dietary fibre means we can feel satisfied for longer and experience improved blood sugar control.  Dietary fibre will slow down the absorption of food, leading to a steady release of energy and a healthier, more efficient digestive system.

Flaxseed for Athletes and Exercise Enthusiasts

Athletes that have to compete within a specific weight category can obviously benefit from using flaxseed to help with their fat loss efforts.  Flaxseed has been suggested to improve mood and energy levels, which can help with exercise motivation and commitment.  Omega-3 fatty acids are also believed to improve an athlete’s response time due to an improved condition of the brain and central nervous system.  The anti inflammatory effects are also a great benefit too as they can help to speed up the repair and recovery time of muscles between sessions or competition.

How Much Flaxseed is Recommended Per Day?

A recommended and sensible daily amount of flaxseed would be 1-2 tablespoons of ground flaxseed, or 1 teaspoon of flax oil.  Flax oil will not provide the fibre and lignan benefits of ground flaxseed.  Anymore than 2 tablespoons of ground flaxseed can cause digestive issues such as constipation and bloating for some people, so it is important not to have too much in one day.  Ground flaxseed is recommended in place of whole seeds as it is easier to digest, whole flaxseeds can pass through your system undigested.

Flaxseed Nutritional Facts

Two tablespoons of ground flaxseed provides:

60 calories  |  4 g carbohydrate  |  3 g protein  |  4.9 g fat  |  4 g dietary fibre  |  20 mg calcium  |  0.72 mg iron  |  4.8 g omega-3 fattyacids  |  0.52 g manganese  |  0.06 g tryptophan  |  135 mg Phospherous  |  0.26 mg copper

Suggested Serving Ideas

Why not try the following ideas:

• Sprinkle ground flaxseed into your porridge oats with skimmed milk and honey at breakfast.

• Add sprinkles of flaxessed to nutritional shakes and supplements

• Sprinkle ground flaxseed over your vegetables.

• Add ground flaxseed or flaxseed oil to a smoothie

• Mix ground flaxseed with honey and spread on toast instead of using butter.

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If you are considering taking up a new exercise routine or returning to exercise after some time out you may find that some common exercise excuses present themselves.  Getting started can be a challenge, and depending which excuse fits best on the day, you may never get started at all.  It’s time to face up to the excuses and make them a thing of the past.  Once you do this you will allow yourself to achieve the physique and healthy lifestyle you have always wanted.  Here are some common exercise excuses to try to recognise and combat:

I have no time to workout:

It is a real shame that in modern times we do not believe we have the time to maintain our health and vitality.  What can be more important than staying alive?  Or what’s more important than maintaining the mobility to do the activities we deem so important?  Without a good standard of health and physical condition everything else will matter very little.  There are 1440 minutes in a day, you just need to schedule a minimum of 30 of them for exercise.  Do it at home, do it at work, do it on your travels.  Check out the benefits of suspended bodyweight training as a good example of ways to fit it in away from the gym and on the go.

I don’t see results fast enough, it’s not working:

It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice.  Give it 12 weeks.  Don’t quit and try to be patient, it won’t happen over night but it will be worth it once you get there.  Getting fit and healthy should be considered a long term commitment.

I am too tired to exercise:

Exercising can actually increase your energy levels and reduce your feelings of tiredness and fatigue.  Working out consistently can help you to feel energetic each day, which can boost your home and work life significantly.  If you do not exercise because you are too tired then you can fall into the trap of being tired all the time as your energy levels will always be at their lowest due to the condition of your body.  Exercise can also improve your sleep patterns at night, which will further help you to feel more energetic.  Take a look at boost your energy levels to compliment your training and further boost your energy levels.

I hate exercise, it is boring and hard work:

Firstly, if you really do hate exercise then you need to find an activity that you enjoy or find someone to share your experience with.  Consider athletes, they excel in their sports because they enjoy what they do and their exercise routines are a way of life to them because it is very natural.  Secondly, if you find it hard work it’s because it is working and you are improving, nobody said it would be easy! Hard work always pays off, keep going.

I cant afford a gym membership:

This is not a reason to avoid exercise. You do not need to be a member of the gym to take care of your health and fitness, nor do you need to buy expensive home equipment.  Good old bodyweight exercise can provide amazing results.  Perhaps you could consider getting into the great outdoors? There are many benefits involved with exercising outdoors.

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

Elite athletes are amongst the fittest living beings on the planet.  They are finely tuned, exquisitely conditioned and mentally robust individuals who consistently achieve high standards of fitness.  We can admire them, we can want to look like them, and we may even try to act like them, but we can benefit most from thinking like them.  The mindset of an elite athlete is what sets them apart from everyone else.  Let’s remember that they are only human like the rest of us, they have busy lifestyles, families and temptations to battle with, but their fitness never suffers.

The way they think provides them with the ability to consistently enforce good habits that provide the most effective health and fitness results.  Lets explore the mindset of an elite athlete:

Fitness is a way of life:

Elite athletes do not see improving and maintaining their fitness as a job, chore or inconvenience – it is a way of life.  Working out and improving their physical attributes is a top priority in their life and is always at the forefront of the mind.  Without optimal levels of fitness they will not be able to succeed at what they do, this means that daily activities and appointments get arranged around their workouts and never the other way around.

Eating for fuel not for fun:

Elite athletes choose foods based on those that provide the best forms of fuel to help their body move well, grow effectively and repair efficiently.  Everything they eat serves a purpose, junk food and processed items are understood to be the enemy and are avoided.  It’s not all doom and gloom though, certain treats are done but never over done.

Understanding rest is just as important as working out:

Elite athletes know that getting enough rest is just as important as working out.  They understand that we do not grow in the gym, we grow and repair outside of the gym.  They give their body’s enough time to repair stronger and improve further – avoiding burnout and unnecessary exhaustion.  They take days off and they get adequate sleep every night.

Blasting through plateaus and difficulties:

There are times when elite athletes can become demotivated or hit plateaus, just like the rest of us.  The difference is that they do not use it as an excuse to give up, there is no giving up – they always find a solution and battle through the hard times because they know it will be worth it.

Final thoughts:

Elite athletes are persistent, consistent, self motivated and focused.  They know what they want and they do their utmost to achieve it – it’s all in the mind…

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

For many fitness enthusiasts and athletes the deadlift is often a forgotten and neglected exercise. Perhaps this is down to fear and uncertainty of performing a technical exercise or maybe it is simply a lack of understanding just how fundamental this movement can be to achieving a strong and healthy body in union with a burly cardiovascular system. Women often suggest that these kinds of exercises should be avoided because doing them will lead to bulking of muscle – a look many women want to avoid. This is a myth and simply not true, women will not get big and bulky like a man might due to the difference in genetics and the hormone testosterone. Let’s explore why the deadlift can be such an effective exercise for many men and women looking to get into shape:

Full body exercise:

The deadlift can provide us with increased strength gains and acquired lean muscle mass. The exercise is a compound movement and it recruits just about every major muscle in the body to perform it. These include the quadriceps, gluteals, spinal erectors, hamstrings, trapezius, Latssimus dorsi, abdominals, obliques, calves and forearms to name a few.

Fat burning exercise:

Completing this move not only provides gains in strength but requires large amounts of energy to complete each repetition. This helps to get us into great shape as we add muscle and lose body fat.

Increased body stability:

Deadlifting recruits our stabilizer muscles, which support the larger primary muscles involved with the movement. Stabilizer muscles are often neglected, particularly in mainstream gymnasiums where weight machines (which encourage isolation) play a significant role in fitness routines. Performing exercises like the deadlift recruit high amounts of stabilizer muscles, these will help you to avoid imbalances, poor posture and reduce your risk of injury.

Improved posture:

This highly depends on performing the deadlift movement correct at every repetition, so do your research or get the help of a professional. The deadlift exercise strengthens the lower back muscles and the entire core, this can help people to overcome or prevent back problems by creating better balance of all the muscles.

Improved grip strength:

When deadlifting you need to be able to manually grip lots of weight. Performing this exercise will improve your grip and forearm strength greatly. This can then be transferred to other exercises and activities in your daily life, making lifting a much easier task.

Transferable to real life:

Every day we have to lift items both light and heavy, the deadlift exercise trains us to lift items correctly and safely to perform any tasks quickly and safely.

Reduced risk of injury:

Strengthening the back and hamstrings through the deadlift can provide protection against many injuries – this is particularly useful as we get older!

Increased confidence:

Knowing you have mastered this technique and lift will make you feel great and full of achievement. This will make you more confident performing other complicated exercise and big lifts.

Increased energy and vigour:

A stronger body and cardiovascular system means you will be and feel more energetic.

Improved sports performance:

To be the best you can you need to be built the best you can. The deadlift certainly ensures that this will happen if done correctly and consistently. A strong core allows you to build your body from the inside out – ensuring a well rounded body creates a well rounded athlete with improvements in faster foot movement, greater agility and stability, increased strength and incredible power.

Looking great:

Women can achieve the figure they have always desired and worked hard to get by implementing the deadlift exercise into their workout routines. Muscle can be developed in all the key areas that a woman might desire most i.e. bum, legs and hips. The deadlift exercise can help you to achieve the results of all the body toning classes you could possibly attend in one week!

Final words:

It is important to understand that this exercise is not for everyone. This would only apply to a select few i.e. people with injuries or illnesses that could be aggravated by the deadlift or people with specific sporting/fitness goals where the deadlift may not be relevant. Speak to your doctor, physio or coach about wether the deadlift is for you – unless there is something preventing you from performing it, the benefits are just too great to ignore.

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

Investing in the services of a personal trainer may have crossed your mind if you are committed or seriously considering making a commitment towards improving your health and fitness.  Many questions are likely to come to mind, mainly whether it will be worth the prices involved per session or if they can offer something you cannot achieve alone or alongside an equally enthusiastic friend.  These kind of questions depend on the quality of trainer you decide to hire, this is not a decision to made quickly and a bit of research is often required.

Personal training certainly isn’t for everyone, but it can provide several life changing benefits to many people.  Most professional personal trainers offer an initial taster session free of charge to enable the opportunity to see if we favour the experience.  Let’s take a look at some reasons for hiring a personal trainer:

Personal Trainers provide personalised fitness programs:

Everyone has different desires and goals they would like to achieve within a certain amount of time.  It will be your chosen fitness professional’s responsibility to help you determine these goals and set manageable and achievable targets whilst taking into consideration any physical limitations such as health conditions, physical disabilities or injuries.  What you want and need as an individual you will get from a reputable personal trainer – this is what they are there to do.

Personal Trainers provide motivation:

Let’s face it; we all struggle with maintaining motivation!  Beginner exercisers experience this issue most.  A personal trainer will have the skills to help you to develop a new lifestyle necessary to keep you on top of your game; they will have the skills to pick you up when you feel like giving in and motivate you to continue.

Personal Trainers offer time effective solutions:

We can often waste precious time during training sessions by performing ineffective exercises when trying to achieve a specific goal.  A good personal trainer will be able to help you towards your goals by teaching you how to perform relevant and effective exercises.  It will be their upmost desire to help you get the best possible results in the quickest time possible.

Personal Trainers demonstrate expert coaching skills:

A personal trainer is not to be hired as a training partner; they are there to offer you expert coaching and guidance.  They will teach you the correct techniques to be successful in any given workout routine.  They will be able to coach you at any level helping you to progress quickly and safely to make you better, stronger and more capable come every assessment.

Personal Trainers can implement specific training methods:

If you partake in a particular sport at any level and want to develop further and unlock your total potential then a personal trainer will work with you to achieve this.  Training techniques specific to your sport will be implemented into your sessions helping you to excel in the necessary areas.  The trainer can help you to improve strength and endurance as well as focusing on developing agility and mental focus – essential to all striving and accomplished athletes.

Personal Trainers can help you to get beyond a plateau:

You may be in good physical shape and work out consistently, but unless you have studied the subject of health and nutrition at a high academic level you may not possess the knowledge to successfully break through plateus.  Personal trainers will be equipped with the knowledge to help you achieve this – taking you to new levels of health and fitness.

Personal Trainers will ensure you workout safely:

A good personal trainer will always ensure you workout safely to avoid the risk of any injury or illness that could hamper your training progress and affect personal life.  They will ensure you workout with proper technique and form in a suitable environment.

Personal Trainers teach independence:

All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results quickly and safely.  It will be one of their priority goals to teach you how to workout independently – they want you to be successful and capable.

Final thoughts:

If you’re not seeing results, you don’t know where to begin or your own training program seems to be missing something, maybe it’s time for some expert advice from a personal trainer.  Don’t forget to do your research!

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

Alcohol is one of the biggest drug problems we face today, but it is culturally acceptable for many and deeply fixated within societies – so i guess it is ok, right?  Well, not if you value your physical and mental health or exercise progression and performance.

Excessive drinking, binge drinking, weekend sessions – many of us have done it, and we have also felt the full effects of it with an insane hangover.  In terms of the effects on athletes and exercisers alike, this kind of drinking can seriously affect performance, recovery and progression in a chosen sport or activity.

Some key points about excessive alcohol intake and exercise performance:

Poor body composition

Alcohol provides 7 calories per gram, which is almost twice the energy provided by carbohydrates or protein.  Calories from alcohol are often referred to as ‘empty’ as it provides insignificant amounts of vitamins and minerals – so if you are cutting other nutrients to make room for alcohol in an attempt to avoid weight gain then you could be seriously harming your health and performance.  Alcohol also interferes with the absorption and utilization of several vitamins and minerals, further adding to potential de-conditioning of the body.  Alcohol is often consumed in addition to the usual diet, since alcohol provides 7 calories per gram these extra calories add up fast – increasing body fat.

Decreased performance

Alcohol interferes with the body’s ability to create and use energy effectively, which leads to slower reaction times, poor concentration, reduced endurance and stamina.  Again your risk of injury is also increased.  I’m sure you are already well aware that alcohol can cause nausea, vomiting, and drowsiness for many days after consumption – all interfere with athletic performance.

Dehydration risks

Alcohol is a diuretic, which means it causes increased passing of urine – maybe you experience an amplified number of trips to the lavatory on a night out?  Becoming dehydrated can cause large electrolyte imbalances and it can take days to get yourself back to a full recovery, meaning your weeks training schedule can be seriously compromised and gains impaired.  Your risk of injury is also massively increased.

Lowered testosterone levels

Large drinking sessions (binge drinking) decreases blood testosterone levels.  The effects of this include decreases in lean muscle mass, strength, aggression (a vital ingredient for physical sports) and recovery.

Dangers of long term alcohol abuse

The dangers here include damage to the heart, kidneys and liver.  In addition to this the brain and nerve functions get damaged.  In fact, long term binge drinking can damage just about every organ in the body – this applies to people of all condition, super fit athlete or not.

Questions to ask yourself…

Whether you are an athlete or an avid exerciser you need to make a decision about the way you use alcohol.  For an athlete you need to decide if you want to be an athlete or not – because to achieve great things it takes a certain amount of sacrifice.  Think about the following questions:  How important is my sport or chosen activity to me?  How important is drinking or partying to me?  How important is it that I perform to the best of my ability and do all i can to win?  How will drinking affect my ability to perform?  How will my body feel if I drink? How will I feel if I don’t drink?  How will I benefit from my decision to drink or not to drink?  Do i want to achieve great things?

Get support from family, from team mates, from friends and go achieve great things – i wish you all the luck in the world.

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

Eating strategies applied at breakfast time can have a big impact when it comes to achieving long term fat loss.  For many people, starting with a poor or unhealthy breakfast can ripple across the rest of the day, leading every food choice to be a poor or unhealthy one.  Conversely, if we start off positive we will be more inclined to continue in this fashion and choose nutritious and healthy foods at every meal.

When fat loss is the goal we want to be including lean protein at breakfast – cereal just does not cut it.  Protein for breakfast has been found to increase satiety and reduce hunger throughout the day.  It has a high thermogenic effect, which means it takes more energy to break it down in the body when compared to carbohydrate.  This can leave us feeling fuller and satisfied for longer, it provides steady blood sugar levels, and can help to boost fat loss.

Here are some fat loss breakfast ideas for you to try and enjoy each day:

• Use eggs!  They are so versatile; you can do a lot with them.  The best idea and a personal favourite of mine would be to create an omelette.  Add vegetables (spinach, mixed peppers, broccoli), meats (lean ham, chicken), cheese (grated cheddar, feta – not too much though just a small palm) and spices (black pepper, cumin, etc).

• Breakfast can be interesting and traditional too.  Try back bacon (remove the fat and grill), tinned tomatoes or fresh tomatoes, grilled mushrooms and scrambled/poached/boiled eggs.

• Try cottage cheese, it’s very quick as it doesn’t need to be prepared so it is good for on the go or if you are in a rush.  You can make it more interesting by adding your favourite nuts (walnuts, almonds, etc) fruits (chopped banana, pineapple or blueberries go well) or even tuna fish (sound strange for breakfast?  Who makes the rules?  There isn’t any).

• Create a smoothie with skimmed milk, natural yoghurt (don’t go for low fat because this means high sugar!), ground flaxseed, mixed berries (i like frozen as it adds to the texture making it cold and refreshing – fresh and tinned in juice are good too).  To boost the protein content a good quality whey protein can be added.

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

Recently i have been appreciating the athleticism of individuals taking part in more obscure activities, some of which most people would claim are not even a sport.  Despite this, there is absolutely no argument to be made that these guys are not athletic.  They possess all the required attributes to compete at an elite level of any sport.  Check out some examples and share your thoughts at the end if you like.  Enjoy, these guys are incredible and deserve some recognition for their mind-blowing ability.  The second video is my personal favorite - no particular reason, it just is :)

Thank you for reading. Please leave a comment to share your thoughts or speak your mind on the subject. If you enjoyed this article please go ahead and share it with friends, family, colleagues and the world alike! Connect with Ste on Twitter | Facebook | YouTube.  Learn more about Ste here.

Exercising outdoors provides lots of great benefits.  Heading into the great outdoors in some parts of the world, especially here in the UK, can be difficult – but a bit of rain never hurt anyone, right?

Let’s consider some reasons to embrace the great outdoors:

• It doesn’t cost anything!  Everybody has a right to exercise outdoors, which means no costly membership or expensive equipment is required.

• Heading to the local park, larger national parks or other natural environments will provide you with cleaner air.

• The outdoor environment offers a welcome distraction when working at higher intensities.

• Exercising outdoors has been found to improve mental wellbeing by inducing high levels of positive engagement, revitalisation, tranquillity and satisfaction with the activity being performed – compared to indoor.

• Outdoor exercise has been suggested to reduce tension, stress and depression.