Remaining clam is both a natural physiological state and a chosen way of mind, so to speak.

Our temperament and or emotional states are subject to a barrage of factors, which in laymen's terms can be extrinsic or intrinsic, meaning external or internal.

From our relationships with people and where we live, to our personal self care, by way of sleep, nutrition and exercise, achieving levels of calm can for some come easy and others, not so much.

Upon visiting four countries in Asia, South Korea, Nepal, Japan and China I saw how the use of candles of all description, are implemented into daily rituals, for holistic purpose. I myself enjoy the calming effect and smell of candles, in the home, allowing for a sensation of nervous system balance.

With the advent of technology devices, increased working hours, ultra processed foods and physical inactivity, we are constantly putting our nervous system under pressure, which in turn can lead to a sense of anxiety or unease.

Regular strength training and cardiovascular exercise are some of the best antidotes to stress induced states, as increased blood flow and oxygen uptake help to trigger our parasympathetic nervous system, post workouts.

Coupled with quality nutrition, by way of whole foods, low sugar intake and hydration, our ability to control our nerves, emotions and even behavior is improved.

We can add extrinsic solutions to help us calm down, through relaxing music, plants, a decluttered home / work environment, regulated ambient temperatures and even color pallets.

Finally.....last but by all means not least, sexual intercourse or intimacy is a sure fire way to destress and calm ourselves down, so get to it folks and thank me later.

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In this episode I discuss the dilemma / decision regarding training when unwell and or injured.

Throughout our fitness journeys we are predisposed to a multitude of ailments, through poor technique in the gym, contact sports, overtraining, inadequate nutrition, sleep deprivation and even poor genetics.

Coupled with respiratory illness, musculoskeletal disfunction, hereditary disease and self abuse, by way of alcohol consumption or narcotic dependency, we are bombarded with unwanted aches, pains and symptoms, which left unchecked can give rise to chronic fatigue syndrome, when also playing sports or fitness training.

But....all is not lost, as there is usually an alternative route or approach to continuing with your training.

Example - You have tennis or golfers elbow, with long term moderate pain to acute severe pain, whereby it's easy to concede and stop exercising, thinking the rest will speed up recovery. Now you're in a rut of exercise avoidance and possibly gaining weight / body fat, as you continue to consume your normal calorific intake, whilst missing workouts.

Solution - Train your legs, abdominals and lungs, with running, swimming, walking, hiking. You can also still hit the gym, allowing for neutral grip during pulling movements for back are rear shoulder strength exercises.

Try using lighter weights with higher repetitions instead, until your elbow / forearm pain is reduced by at least 75%, with time and remedial treatments.

Should you fall victim to cold or flu, my advice is light exercise and complete bed rest respectively.

Chronic Fatigue Syndrome is not to be taken lightly, as it can take months to fully recover, with not only musculoskeletal issues, but also jeopardized immune and or nervous systems.

Look for early warning signs, such as erratic sleep, over eating, under eating, emotional imbalance, lowered libido (sex drive), poor decision making and of course poor results in the gym or sports field.

Take five to seven days off from weight training every eight weeks, but still continue with short walks, quality sleep and nutrition.

Go back to training feeling more refreshed and possibly less strain on your muscles, ligaments and tendons.

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In this short discussion, I cover why and how your fitness plays a major factor in your physical appearance.

Our aesthetics are there for all to see, of which people use their eyes and brain to make a decision instantly, often without too much time and thought.

From new born babies and toddlers to teenagers and fully grown adults, we are constantly judged by our appearance, prior to our personality. This is a human reaction, which essentially is in place to give us feedback.

The age old saying of 'beauty is in the eye of the beholder' may come in handy when it suits us, however if this is always the case, men and women would actively seek out, date, marry and start families with physically unattractive opposites.

Unhealthy, overweight men are by definition, not first in the pecking order when it comes to being selected for fatherhood, as evolution has given women the ability to make an instant decision, for mate selection and subsequently, procreation.

In the workplace, we do our best to make an effort at job interviews, from wearing a suit and tie to cutting our hair, as we want to make an impression during the recruitment phase, Women might take extra care with cosmetics and men will ordinarily double check our shoes are clean.

These examples are repeated throughout our lives, of which we learn what to improve on, based on the reaction of others in the dating and employment world respectively.

Exercise is crucial in improving or maintaining a physically pleasing physique. Our posture, bodyweight and facial structure all benefit from regular strength based and cardiovascular workouts.

Blood circulation can give us a more fresh and healthy pallor. Increased muscle tone improves our posture and gait.

Now factor in a reduced waistline, in both men and women, which after facial structure, is according to studies is a instant giveaway in mate selection.

Quality sleep and nutrition are essential in our battle to maintain good looks, so it might be time to take stock of your diet and bedtime habits.

What do you think about this subject?

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In this episode, we look into why it's essential to train our legs for fitness, health and longevity.

Our legs are the largest and longest limbs on our body and subsequently require regular physical stimulation, by way of strength training, daily function and remedial attention.

Consisting of large muscle groups, namely the quadriceps, hamstrings, calves and glutes, our legs are responsible for keeping us upright, balanced and mobile, exclusive of the core muscle groups.

They make up at least 50% of our entire body mass, with not only muscles, but bones, ligaments, tendons and fluids, of which 'fun fact' we have two legs....

When starting out in your exercise journey, it's important to factor in varied, safe and effective leg strengthening movements, comprising of both bi-lateral and uni-lateral exercises.

Squats, deadlifts, lunges, hip raises and calve presses are ordinarily the staple strength sets required to make noticeable changes to your physique and in certain instances, performance in sports.

Bodyweight movements can be an ideal starting point, for beginners, with technique paramount, prior to progressing onto free weights and or machines.

Simple plans, such as bodyweight squats, lunges, hip raises, box step ups, stationary bike and hill / incline treadmill walking are great introductions to stimulating your legs and lungs respectively.

Start out with 2 to 3 bodyweight leg workouts per week, for approximately 4 weeks running, progressing onto adding light free weights for mild to moderate overload, for weeks 5 to 8.

Try muti directional planes of movement, such as lateral and reverse to assist in improving your balance and cognitive skills. TRX SUSPENSION TRAINING is a great fitness aid for multi directional strength sessions, without excess strain on your nervous system, normally associated with barbell squats, deadlifts etc.

Your muscles will give you feedback in the early stages, with mild to moderate soreness and tightness, often experienced in the glutes and hamstrings, so ensure you add both dynamic stretches in your warm up and static stretching post workout.

Static stretches can be done the following day, if you're stuck for time in strength workouts. Aim for 2 sets of 15 to 30 second holds and ensure you breath slowly and purposefully to allow your nervous system to govern the range of movement / intensity of the stretch mechanism.

Consume adequate amounts of protein and increase your water intake to speed up recovery and keep your joints lubricated.

Within 8 to 12 weeks, your legs should start to take on a better appearance, with more lean and shapely glutes, hamstrings, quadriceps and calves. Additionally your abdominal region will be stronger and in some cases look flatter, depending on your starting bodyweight, fat levels, genetics and nutritional adherence.

Right....its time to start training your lower body and reap the rewards in the short term, but more importantly the long term gains as we age.

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In the short episode, I share the five initial steps you should cover, when starting out on your new health kick.

The steps listed here might not be the most obvious, however as a professional personal trainer I've learned a few genuine hacks to help build good, healthy habits and equally important, slowly rid yourself of bad habits.

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In this episode I share my thoughts and experiences on all things Personal Training.

As a professional in the health industry, we are both qualified and obligated to provide, structure, advice, programs and at times, empathy and or sympathy.

Personal Training is a full time profession, weather we work from a private premises, health club, leisure center or home.

We are constantly thinking of ways to ensure clients stay on track with their health and fitness, by way of reading articles, practicing various aspects of physical fitness, attending workshops and seminars and learning from our clients.

We can refer clients to other health care professionals, such as GPs, Physiotherapists, Surgeons, Dieticians, Chiropractors and Remedial Therapists, to ensure he or she receives the appropriate diagnosis and treatments respectively.

The most common request from new clients, during the consultation is weight management and or body fat reduction, of which subsequently can be a mid to long term relationship, depending on a range of factors, from the amount of weight to lose and developing a healthy, educated mindset, to learning fitness techniques and nutritional adherence.

A client can start or stop their training appointments whenever they choose to, with of course an open door to return to training, as and when required.

When embarking on your Personal Training journey, the client should be made aware he or she has an obligation to attend their booked and paid for appointment with the trainer and do their upmost to avoid cancellations or no shows, which can lead to a break down in the professional relationship and at times even a no return policy ensuing.

Whilst this is seldom the case, its always good to clarify expectations at the start and therefore reap the rewards of your fitness goals.

So, with this in mind, it's time you made the decision and investment into your health and wellbeing for year ahead.

Good luck and feel free to subscribe to my channel for more future content.

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In this short episode, I remind you to take stock of your health and fitness in the new year and beyond.

It's January and once again and we're faced with the post Christmas blues, from returning to work and dealing with stress, to stepping on the bathroom scales or detoxing our bodies from festive excess.

As a professional Personal Trainer, I'm often asked what's the best way to start the new year, regarding fitness.....find out here what I suggest.

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In this short discussion, I get to grinch on all things healthy at Christmas.

Check out my five easy tips, to help maintain your health and fitness during the festive holidays.

Some you may already have in the bag, so to speak, however you can always try adding a simple and effective discipline to your pre existing routines.

Don't put off 'getting fit and healthy' until the new year....we still have 2 weeks to go folks.

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