Aegis Training - Fitness News and Views

Breakfast IS the most important meal of the day ....

2008-01-28T20:29:00.000Z

So the Saying goes:
"Eat breakfast like a king, lunch like a prince and dinner like a pauper"

Research carried out at the Institute of Metabolic Science, Addenbrooke's Hospital, Cambridge, has found that "People who ate a greater proportion (22 to 50 percent) of their total daily calories at breakfast time gained 0.79 kilograms of weight over time," compared to "those who consumed no more than 11 percent of their total calories at breakfast had a greater weight gain of 1.23 kilograms."

Read HERE for the full story.

In summary this study has concluded that moving a greater proportion of our calorie intake to breakfast could help reduce weight gain for middle aged adults.

Detox diets flushed away....

2008-01-27T15:53:00.000Z

Dr Andrew Wadge, of the Food Standards Agency (FSA), said regimes purporting to cleanse the body were "nonsense".

The detox market is worth tens of millions of pounds. We are sold diets, pills, detox drinks to flush out all the toxins....such toxins don't need to be there in the first place, if we simply considered a back to basics way of maintaining good nutrition levels.

Plenty of water ...which nearly all of us are guilty of NOT consuming and ensuring we get our fair share of fresh fruit and vegetables with the appropriate levels of protein.....the more organic the better......

Keep away from the processed foods, tinned, boxed, packaged ..... it is highly likely that it won't be fresh from the farm.....

Dr Wadge states water and exercise were enough to help the body rid itself of harmful chemicals.

Check out what else Dr Wadge has to say on the BBC News
and here's a link to his BLOG

Instead of a new year detox regime, isn't it best to follow a more healthier lifestyle....

Dr Briffa states "excesses of internal toxicity seem to have the capacity to manifest as one or more of a range of issues including fatigue, spots and bad breath."

Hence diets are designed to deal with toxicity by focussing on nutritious foods like organic fruit and vegetables - which are easily asimilated by the body as well as plenty of water to assist the cleansing process.

HERE's his view in detail

Is it really Butter?

2007-11-14T11:34:00.001Z

Did you know the use of Butter goes back to prehistoric times....
The cream from the milk is separated, fermented, then beaten to form butter ... something I remember my Gran telling me about from the days when she was a little girl.

Food for thought.......if a child was found to be intolerant to cow's milk, the advice given to farmers was to separate one of the cows from the herd and only feed it on good quality hay, excluding grain and silage .... this in turn removed the intolerant reaction to cow's milk for the child .....simple really.

The way butter is made has changed somewhat over the years, purely for ease of producing large quantities with as little overhead as possible.

This does change the composition of butter, rendering the vitamins and nutrients useless.

Simple correlation:
Quality animal nutrition -> quality milk -> quality cream -> QUALITY BUTTER!!

Learn More ....HERE....

Quality .... READ...

Sounds a bit Fishy to me ......

2007-11-02T11:06:00.000Z

Mercury:
Where: air, water and soil
State: Metallic mercury is a shiny, silver-white, odorless liquid.
Reactivity: Heat -> colorless, odorless gas
Other elements -> powders or crystals
Uses: Thermometers, dental fillings, batteries, skin creams, ointments.

Mercury can pass through the food chain and build up in fish, shellfish and animals that eat fish.

Exposure to high levels of mercury can damage the brain and kidneys.

Follow THIS link for more about mercury

Is FISH as healthy as all the hype makes out?

Despite all the hype about how fish is great for vitamins and omega-3 fatty acids, most fish contain some level of mercury due to an abundance of pollutants.

Elemental mercury from rocks and soil exists naturally in lakes and streams. This is converted to organic methylmercury, which binds tightly to the proteins in fish tissue and is concentrated in fish higher up the food chain.

When consumed it is toxic to humans because it is very hard for the body to eliminate. This allows it to build up in the system where it can eventually affect the central nervous system.

Exposure to methylmercury / mercury largely through fish consumption. The toxin accumulates in fish, as it does in humans, therefore big fish that eat other fish typically contain high levels of mercury. This includes meatier fish such as swordfish, shark, mackerel, and tuna. Swordfish had the highest correlation with mercury levels out of the 30 fish used in the study. Fish that generally have low levels of mercury include salmon, flounder, cod, catfish and trout.

Find out MORE .....

And a bit MORE .....

Sweet Enough?

2007-11-02T09:56:00.000Z

Here are a couple of things to think about with regard to sweetners.....

We have the caloric and non caloric sweetner, the former providing 4 calories per gram and the latter zero calories per gram.

Caloric sweetners are made from processing sugar or occur naturally, used for preservatives, flavour enhancers the list goes on.

Non caloric sweetners will provide the sweet taste without the calories, and are produced chemically .....

HERE's the Science bit ... here you will find a list of processed and naturally occuring sugars.....interesting.....

One of the most widely used sweetners we know of is SPLENDA which is the

" ......brand name for sugar-derivative sucralose, is converted from cane sugar to a no-calorie sweetener. It isn't recognized as sugar by the body and therefore is not metabolized."

Dr Mercola is an osteopathic physician, health activist, and entrepreneur.

He is the founder and editor of the popular website www.Mercola.com where he advocates dietary and lifestyle approaches to health criticizing many of the practices of mainstream medicine and the Food and Drug Administration (FDA).

If you try and perform a search on "Sucralose" .... you will get the following "Page unavailable" message:

HERE's a quick preview of the page.

Tests on animals showed Sucralose presented with many problems ranging from shrunken ovaries, anaemia, low growth rate in new borns ..... the list goes on.....

Check out what Dr Mercola has to say about it HERE

Cell Phones and Brain Tumours...

2007-10-29T13:48:00.000Z

It seems that TV drama's on this subject may have more truth about them than we care to admit, certainly more than our friendly mobile phone service providers would care to share.
A recent study by Swedish researchers has found disturbing links between long-term (over a ten-year period) cell phone usage and the appearance of both benign and difficult to treat malignant gliomas.

Not surprisingly, this information has not been widely publicised by the media here in the U.K and many people continue to spend long periods on their phones oblivious to the potential dangers.

Hardell and his team identified 18 studies of brain tumor risk among long-term cell phone users, 11 of which provided data for 10 years or longer. When the findings were analyzed collectively, the researchers found people who used cell phones for at least a decade had a 2.4-fold greater risk of acoustic neuromas and were twice as likely to develop gliomas.

As usual the healthy disclaimer of 'more research is needed' is given - but this is nonetheless a worrying observation....

Read the Reuters News feature HERE.

Pictures of the gym for our Website

2007-09-26T18:09:00.001+01:00

Sea Bass with Orange, Watercress, and Fennel Salad

2007-07-02T00:55:00.000+01:00

You haven't been treated to a recipe for a while I
know. I am currently in Scotland and have climbed Ben
Nevis today, it's very big! Summer is lovely for
trying new dishes and eating healthily is easier as
you can have lots of salads and eat lighter food.

This month I wanted to do a simple salad with a nice
piece of steamed fish, I am using Sea Bass but you can
use any firm white fish.

Steamed Bass with Orange, Watercress and Fennel Salad

For 2 Persons

2 x Fillets of Sea Bass (Skin on, trimmed and pin
boned)
1 Fennel Bulb
1 Orange - peeled
2 Handfuls of Watercress
4 Tbsp Extra Vurgin Olive Oil
Juice & Zest of 1 orange reduced in a pan by half
Sea Salt & Black Pepper

First of all slice the fennel very thinly, preferably
on a mandolin, remove any dirty outer parts and remove
the thin greener parts.

Bring a pan of water to the boil and place in a
steamer tray or a small plate balanced above the
water. Season the fish and steam in the pan with a lid
on for about 5 minutes until firm.

Thinly slice the peeled orange, as thin as you can get
it. Drizzle half the oil over the fennel and season
and place on a plate alternately with the orange
slices. Dress the watercress with the orange zest,
juice and season and place on top of the fennel and
orange slices.

Place the bass next to the salad, and believe me it is
fabulous for summer.

Chef Edward is back...

2007-03-12T15:43:00.001Z

Grilled Chicken and Avocado Salad

It's good to be back, I hope you all enjoyed Graeme's recipe last month, but I think we should let the proper cooking begin again!

Quick, tasty and Healthy! That is what we would all LIKE to cook everyday, but quick often means unhealthy as does tasty and healthy often means lots of time. Well that's not always the case; it is usually about thinking differently about your approach to food. Instead of frying or try steaming, grilling or poaching - all great ways of cooking. This months recipe uses grilled chicken and with plenty of flavour you will need less oil and less salt.

Salads for me are about creating lots of textures as well as flavours in one bowl, this one hits the spot.

Serves 2

2 Chicken Breasts - Skinless
1 Hass Avocado
1 Handful Fresh Coriander
Juice 1 Lime
1 tbsp Olive Oil
1 Bag Mixed Salad of your choice
2 tbsp toasted Cashew nuts
1 Fresh Chilli - sliced
1 tbsp Fish Sauce
Fresh pepper

Start by pre-heating your grill and slicing you chicken into strips and seasoning with pepper, grill your chicken for about 2-3 minutes on either side or until cooked, it should be firm to the touch. Ensure your salad is cleaned and dried and placed in a bowl along with the coriander leaves. Peel and slice the avocado and add to the salad along with the Cashews and Chilli. Combine the oil, fish sauce, lime juice and any juices from the cooked chicken and mix well with the other ingredients. Divide into two bowls and top with the grilled chicken. Very quick and simple, lots of textures and flavours, very healthy and not too pricy.

See you all next month.

New Course Dates

2007-02-21T15:26:00.000Z

We are pleased to announce forthcoming dates for the following courses...

"Inside the Core" a three hour dissection of the core area. March 15th 1.30 - 4.30p.m

"Inside the Leg and Foot" a dissection of the lower limb. April 30th 1.30 - 4.30p.m

Both workshops cost £90

Here is the synopsis for the "Inside the Core" day, for more information drop us an email at info@aegistraining.co.uk.

Inside The Core – A journey beneath the skin

Inside the core offers you the fascinating opportunity to take a journey beneath the skin and view the anatomy of the human body close up.

This unique course, led by a Professor of Pathology, will broaden your appreciation of human movement and function and bring to life anatomy diagrams and books in a way simply not possible elsewhere.

Inside the Core is a three-hour dissection of a human cadaver, concentrating on the ‘core’ of the body. Principally you will get to view, touch, and ask questions about key abdominal and pelvic musculature such as the following:

Transversus Abdominis - see how small and thin this muscle actually is and how it could never be solely responsible for spinal stability

External and Internal Obliques – View the way these muscles criss-cross the abdomen providing structural cross-bridging and reinforcement to the torso.

Psoas – See this powerful muscle of the hip in close up and realise why it is so critical in spinal function.

Thoracolumbar Fascia – Feel first hand how tough connective tissue can be and why fascia is so key to understanding core stability.

This course will lift your appreciation of true core stability to a new level and will change the way you think about abdominal and core training. It is ideal for anyone who operates in improving or treating functional performance, whether in the clinical environment or the fitness industry. Previous attendees have been physiotherapists, personal trainers, chiropractors, pilates teachers, osteopaths, yoga teachers, sports masseuses, and bodywork therapists.

To book on, or for more information please contact info@aegistraining.co.uk

Course is 3 hours long and at a SW London hospital easily accessed by public transport.

Article - Fat Loss and Thermogenics

2007-02-18T19:13:00.000Z

Here is a recent piece from Personal Training on the Net that was written with the help of our nutritional therapist Angela Trisoglio. Angela and Graeme give us some insights on the thermogenic benefits of food for a post-natal client - how important is it actually??? How can you speed up the metabolism safely and effectively? Find out below.

For those new to the issues we are going to cover, we should first review some basic principles connected to diet and weight gain, also those of thermogenics.
Whenever we eat, our body can either burn the energy, or store it. As well as through voluntary physical exertion, we also use energy to maintain our daily bodily functions (our metabolism or basal metabolic rate) and to process the food we eat (thermogenics).
Of the three main macronutrients in our diet – carbohydrate, protein, and fat – the one with the greatest thermic response is Protein, meaning that we will require more calories to process a protein heavy meal than a fat or carbohydrate based one.
What we eat also has other impacts. Insulin is a key hormone in the weight gain/loss situation and its presence in the body is greatly affected by diet. Too much insulin will cause large swings in blood sugar and cause a storing of fat. Excess amounts can also prevent existing fat stores from being broken down for energy.
There are two main ways to affect insulin release. We can either avoid foods with a high glycaemic index (quickly raising blood sugar and triggering a large insulin release in response) or we can mix higher GI foods with protein to slow their release into the body. Eating small meals regularly with a good protein source in each can help control blood sugar levels and has the added benefit of increasing metabolism.
There are many foods that are associated with an increased thermic effect aside from protein, and if you have ever been out for a hot curry then you will probably know a few. Many nutritionists would argue that when it comes to thermic foods, most people would be better served concentrating on getting their actual diet sorted before concentrating on the smaller details, but every little helps right? All your choices are known for being thermogenic in action, as are cider vinegar, guarana and cayenne pepper as well, though they are all a bit of acquired taste. Fennel is also a useful food choice for suppressing appetite and removes fat from the intestinal tract.

There are many hormonal and metabolic changes both during and after pregnancy. Thyroid function may well have been affected and if so this will have a significant effect on her ability to shift weight due to its effect on metabolism. Supplements typically used to address this are iodine and tyrosine. However, iodine can easily be toxic in excess and should be prescribed under the care of a nutritional therapist if thyroid problems are diagnosed.

Excess weight gain round the waist, or an inability to loose this, can be an indication of a cortisol imbalance. Ironically, many weight loss supplements that ramp up metabolism actually increase cortisol levels and should not be used excessively as long-term they will almost certainly be detrimental. Excess cortisol results in the typical ‘apple’ shape (rather than the ‘pear’ shape weight gain on hips and thighs usually indicative of oestrogen dominance). To verify levels, and imbalances, of the adrenal hormones such as cortisol – a simple saliva test can be carried out, called the Adrenal Stress Index, available through Nutritional therapists. There are many possible supplements available to help with this and for more guidance check out the book “The Cortisol Connection” by Shawn Talbot.

Other supplements you might consider are –

- Glutamine: Increases glucose to the brain and therefore may stave hunger.
- L-carnitine: Has the ability to break up fat deposits and transport fatty acids for energy production.
- Tyrosine: May depress cravings in addition to helping with thyroid function. It also has antidepressant qualities. Not to be supplemented with an MAO inhibitor drug.
- 5 HTP or 5 hydroxytryptophan may decrease hunger by increasing serotonin to the brain. Not to be used with antidepressants however.

Supplements CAN really help for weight loss by promoting the body to burn more calories, especially the B vitamins that are involved in metabolising food for energy production. Vitamin C, which is necessary for glandular function, Choline and Inositol (B vits) may also help the body to burn fat and are required for its breakdown in the liver.
As well as the above amino acids, consider the use of an Omega 3 essential fat that can tap into the fat burning power of essential fats that prevent water retention (through prostaglandin production) and increase metabolism.
Finally I would be inclined to add some protein to her mid-morning snack. Keep fruit intake focused on low GI sources such as berries, peaches, apricots while moderating those such as bananas and mango, always eating them with a protein source to control their effect on blood sugar, perhaps suggest something like nuts or plain yoghurt for this.

There are many ways to increase thermogenics although you are only likely to see any effect if everything else in the diet is spot-on. Focus on getting major points right first (such as mid-morning snacks), protein at every meal (to balance blood sugar, and reducing high glycaemic carbohydrates (fruits, sugars, sweets etc).
Consider the use of a mixed essential fatty acid as these are safe, effective, and carry a wide range of health benefits. Also, consider other supplementations to help with possible hormonal issues with thyroid function or possible excess cortisol and you should be well on your way! However, be aware that supplementation needs to be used with care and similar to training and diet, it should be individualised. For optimum results at Aegis Training, we encourage our clients to work with our nutritional therapist who can provide a more targeted and effective nutritional plan.

News - Egoscue Workshop photos

2007-02-06T21:50:00.001Z

Egoscue P3 Workshop - Pictures

Check out some of the fun and games from the recent workshop held at the Aegis City studios last month. Everyone who took part in "Posture, Pain, and Performance" had a great time and we all learnt some new stuff to take forwards and use with our clients.
The Egoscue workshop focuses on a system of exercises designed to restore optimal movement patterns to the body.

If you fancy signing up for the next one, scheduled for march then drop us a line!

Article - How many reps should I be doing?

2007-02-04T22:34:00.000Z

Q – I’ve recently started doing some weight training as part of my exercise routine but am a bit confused about how many repetitions I should do of my exercises, does it make a difference?

A – Absolutely, in fact the amount of repetitions you do for any given exercise is probably one of the most important factors in the success of your training programme, even if you are relatively new to using weights.
One of the most common mistakes that people make with their weight training is failing to change their routine often enough to keep the body changing. This happens because our body adapts to the challenge of a particular routine and no longer needs to change to perform it. By varying the amount of repetitions and sets you do, you can greatly improve results and also keep your workout varied and more interesting.
When you first start out, virtually any repetition range you use will result in some results, it is usually after 3-4 months when people stop seeing any changes. This is way too long to work the same programme and while changing exercises helps with variety, it won’t have the same effect as varying your repetitions.
However, there is also another factor that can make a real difference to the effect of your weight training and that is the speed at which you do each repetition. If you have a look around your local gym you will no doubt see everyone lifting weights at the same sort of speed – quickly.
Doing repetitions too fast reduces the amount of time that the muscle is under tension and often leads to people using momentum to move heavier weights with bad technique. This is a favourite for the men in the gym who are more concerned with how much they lift rather than how they lift it. As well as reducing the results you get, it can also lead to injured joints and poor movement patterns.
By controlling the speed you will not only challenge the muscle to work harder, but also improve your technique. Try lowering the same weight you currently use on an exercise for a count of 4 and then pausing for a count of 1 before raising it, I promise you will notice a big difference.

Here are my top tips for anyone starting out with weight training.
• Start out with 1-2 sets of higher repetitions, I’d recommend between 15 – 20.
• Control the speed you do the exercise, particularly the lowering part. Try lowering the weight for a count of 4 and feel the difference.
• Work the whole body each time you train using exercises like squats, press ups, and rowing movements, instead of bicep and tricep exercises.
• If you already have been training for several months, try varying the repetitions each time you workout. For example if you do 3 sets of 10 on a Monday, then try doing 2 sets of 20 on a Wednesday instead.
• The more reps you do, the less sets of each exercise you need.

News - Advanced Functional Training Course

2007-02-01T14:56:00.000Z

We are delighted to welcome the guys from 'Faster Health and Fitness' to Aegis Training on the 24th and 25th of February where they will be delivering their two-day course in Advanced Functional Training.
The course is taught by Chris Fitzgerald and John Hardy, both accomplished and experienced fitness professionals. Here's what they have to say about the course below...

“Functional Training” is the latest hot topic in the health and fitness industry, but function is not a new concept, and there much misinformation and confusion surrounding this subject.

Using the latest scientific research and training methods, FASTER’s Advanced Functional Trainer (AFT) Course aims to dispel some of the myths surrounding functional training. The course is aimed at Personal Trainers, therapists, sports coaches who already have existing knowledge of functional training, and are looking to enhance their clients’ movement potential. Participants will gain not only theoretical knowledge, but also a practical application using the core principles of functional training and conditioning.

The AFT Course covers 8 fundamental principles of function, “big rock” assessments, muscle activation, as well as FASTER’s unique 3 stage programme design system.

By the end of the course, students will have a clear understanding of the principles and application of functional movement for personal training including:

• Functional biomechanics and muscle function.
• Muscle Activation – the role of proprioceptors.
• Defining and recording exercises.
• Designing assessments to match the client.
• Designing a functional exercise programme.
• Reactivate-Construct-Refine.
• Movement Practical – 1000’s of new exercises.
• Strategies for keeping clients injury-free.
• A unique way of motivating clients to enjoy and perform in training.

Full course notes are provided.

Cost £400 (individual)
Call 0870 042 1275 or e-mail info@fasterltd.com for group bookings and corporate rates.

Recipe - Pasta with Bacon and Cabbage

2007-01-10T22:46:00.001Z

A Quick & light Pasta Dish for January with Bacon and
Cabbage

January is a difficult month, after the excesses of
Christmas and New Year everyone wants to start
healthily and lose any extra weight that may have been
found over the festive period.

So I want to show a simple pasta dish which takes as
long as the pasta takes to cook, yet is extremely
tasty and won’t leave you feeling guilty.

Serves 2 People

100g Wholemeal Penne Pasta per person
2 tbsp Fresh Parmesan
4 Rashers Smoked Bacon
1tbsp Olive Oil
1 Egg Yolk
¼ Savoy Cabbage – Thinly Shredded
Salt & Pepper

Place your dried pasta in a pan of boiling water and
cook as directed on the packet until al dente. While
the pasta is cooking chop the bacon into thin strips
and cook on a high heat with the oil and get some nice
colour on the bacon. Add the cabbage and 2 tbsp water
and stir for 5 minutes until the cabbage is mostly
cooked.

Drain the pasta and add to the cabbage and bacon, add
the parmesan and mix well, add salt and pepper and
then add the egg yolk and mix vigorously; the yolk
will add a shine and coat the pasta adding a richness
and smooth texture. The yolk will cook enough with the
heat of the pasta.

This is really tasty and I have had it about four
times since new year, it is quick, simple and uses
ingredients which many of us have around.

Please enjoy and you will hear from me soon.

Sticking to your goals...

2007-01-03T23:16:00.001Z

Each year thousands of people resolve to get in shape, or lose weight, only to end up giving up after a few months. To help you stick to this year’s resolution, try following my simple tips below.

Set Goals – Figure out what it is you want to achieve then write it down and keep it visible at home and at work. Make sure that the goals you set are specific and realistic as too many people aim too high or too wide and then lose motivation when they miss the target. Remember, you can always set new goals once you have achieved something.

Start slowly – If you haven’t been exercising for the past year (or even longer) then you need to get back into it gradually. Going to the gym every single day of the week and working out for two hours may be well intended but it is going to be virtually impossible to sustain and worse still, it’s likely to cause you injury and exhaustion. Progress your exercise as you go, and build up gradually to give the body time to adjust to new things.

Make a plan – You have probably heard that failing to plan is planning to fail? This is certainly true when it comes to exercise. But it doesn’t have to be rocket science. Simply planning when you are going to do your exercise during the oncoming week can avoid it from being left out of your busy life. Also, make a plan for what you are going to do, whether it is at the gym, outside, or just at home, write down what the plan for the workout is and stick to it. This way you’ll be able to keep a record of what you do and progress it as you go.

Find something you enjoy – You are far more likely to keep things up if they are fun to do. So, if you really don’t enjoy running on a treadmill at the gym, then run outside, or don’t run at all. Exercising should not be a chore, it should be rewarding and fulfilling. So to keep it going, find an activity that appeals to you or that is a new experience and go for it.

Reward yourself – We all need something to aim for when we are training. If you achieve what you set out to do then recognise that by rewarding yourself. For example, if you are still going to the gym after three months, then how about treating yourself to a spa day or a new outfit?

Get some help – You are not alone, plenty of people are starting to exercise every day and there are many different ways you can get support. Whether it means hiring a personal trainer, or just going swimming with a friend, it is a lot easier with someone else to keep you going.

Remember, whatever you do to stay healthy, have fun and good luck for 2007.

New Years false truths...

2007-01-03T22:44:00.000Z

It is amazing how in the new year, so called "fitness guru's" are advertised by the newspapers as being London's top experts in the field. Yet, so many of these people are pedalling myths and false truths in an effort to promote their 'system' and guess who/what it is usually at the expense of - yes, weight training.
Today's Daily Mail had a body scuplting "expert guru" who tells us that her method does the following....

"Unlike gym-based exercise, it lengthens, as opposed to contracting muscles, making them lean not bulky. Pilates-devotees looking for a new challenge will love it"

Yup, how many times have we seen that one?

O.k, so just for a bit of fun, let's expose this ridiculous saying for the COMPLETE RUBBISH that it is!!

ANY muscle action involves contracting muscles, in fact we can't move without a muscle contracting....even stretching a muscle involves contracting another. These relationships are how are joints manage to stay in one place..if every muscle was long and loose then we'd end up with slack muscles everywhere and we wouldn't be able to move at all!
This long-touted belief that weight training leads to bulky, unattractive, inflexible muscles is one still held by many teachers of systems that have actually (in the case of Pilates) been born from strength training. It also shows a total ignorance of the wide range of exercises and outcomes that a well-designed weight training programme can address, choosing instead to focus on an outdated stereotypical idea of the overdeveloped and inflexible individual that is far from the reality.
While Pilates and it's associates do have many excellent benefits, it is essentially a system of training like any other. It is a shame that people have decided to take credible work and try to gain a commercial edge by using nothing short of "quackery" to sell their services.
It also betrays an inherent lack of understanding of exercise and muscle physiology. The fact is that ANY exercise done poorly can be detrimental to health. Perhaps the main problem with weight training is poorly performed exercises through incomplete ranges of movement leading to a loss of flexibility probably via muscle memory (thrixotropy). To avoid this simply ensure you work through a complete range of motion on each exercise.

A well-designed weight training programme can also do the following, many to far greater effect than other systems of exercise...

"sculpt" muscle
improve flexibility - YES I said IMPROVE flexibility
Strengthen bones, joints, and connective tissue as well as muscle
CORRECT imbalances
IMPROVE posture
Improve body composition
Develop fitness
Reverse disease
Maintain strength, power, range of movement, and muscle mass
Prevent many age-related declines in fitness...

and much, much, more....

Some food for thought....

Graeme

News - Christmas and other stuff...

2006-12-19T17:07:00.000Z

With the christmas weekend nearly upon us it is time to reflect on the past year and what has been an exciting 12 months here at Aegis. It hasn't been without its challenges that is for sure, but we hope that the worst of those are now well behind us and we can go on from here to greater things.
We are exceptionally proud of the outstanding team that is developing here at Aegis and believe that nowhere is that reflected better than in the results our clients are getting. Aside from some staggering changes in body shapes and sizes, we have also seen many people gain relief from injury and illness over the past year and it has been inspiring to share a part in that.

So, we look forward to 2007 and are very excited about what lies ahead. The continued development of Aegis, both as a personal training centre and also as a training provider to the fitness industry. It will also see the release in July of Graeme's first book - Stronger and Fitter for Life, published by A & C Black
.
Other plans will include the development of new products, many available free of charge, such as Podcasts of workouts and exercises so you can take us with you on your Ipod wherever you go! There is also the regular monthly newsletter, keeping you up to date with news and views on health and fitness along with fantastic recipes, articles, playlists, and bonus funny's from the internet.

We continue to build this business with all of your help, please do remember that we are only an email or a phone call away if you need to speak to us about anything.

Email us on info@aegistraining.co.uk, call 0800 2 888 635 or simply visit us at personal trainers london

See you all in the New Year!

Feature - Studio Playlist

2006-12-05T13:32:00.000Z

Hi all,

Hope you are all enjoying the latest posts on the blog. A few people have been asking about the music that we play in the studio so here for all of you is my latest training soundtrack. Check out the tracks, hope you enjoy them!

1. Chris Cornell - You Know My Name (Casino Royale theme)
2. Bright Idea - Orson
3. America - Razorlight
4. Only Human - The Departure
5. Blood - Editors
6. Living for the Weekend - Hard-Fi
7. Let it Slide - Keane
8. Spitting Games - Snow Patrol
9. Ashes - Embrace
10. Munich - Editors
11. Naive - The Kooks
12. All These Things That I have Done - The Killers

Each month I'll be bringing everyone some of the new music thats out there and my monthly training soundtrack...

While you are it, get a listen to our album of the month from Albert Hammond Jnr....not great training music but a fantastic album...

Recipe - Ed's Christmas Delights

2006-12-02T18:06:00.000Z

Christmas Menu

Welcome one and all to my December recipes, I hope you
are all well and that you are experimenting in the
kitchen.

I really like Turkey at Christmas, so I wont start
saying that we should not cook “boring” Turkey, but I
will try to give you ideas for reasonably healthy
alternatives to the traditional Christmas dinner. I am
convinced that you should enjoy the festive period and
not worry too much about over indulging a little, just
try not to go too far.

Christmas is about making things a bit special, I have
put together a three course menu which should stand
out but wont leave you in need of new trousers
afterwards.

All dishes should be accompanied by copious amount of
alcohol for the cook!

Truffled Celeriac Soup

1 Celeriac - Peeled and cut into 1cm cubes
1 Large onion - Peeled and chopped
2 Sticks Celery - Chopped
1tbls Olive Oil
2 tbsp Truffle Juice or Oil
800 ml Semi-Skimmed Milk
Salt & Pepper
1 Small Truffle (Optional)

Begin by sweating the onion and celery with the olive
oil until soft, add the celeriac and a good amount of
pepper and cook for five minutes. Add the milk to
cover the vegetables, you may need slightly less or
slightly more depending on the size of your celeriac.
Bring to a boil and simmer until cooked, blitz
everything in a blender and pass through a fine sieve
back into a clean pan. Add the truffle juice or oil
and season with salt to taste. This will keep in the
fridge and can be reheated to serve, just shave the
truffle on top of the soup if using or dot with a few
more drops of truffle oil. Serve with some fresh
wholemeal bread.

Risotto of Fines Herbs with Grilled Seabass

1 Large Whole Seabass - Scaled, Filleted & Portioned

1 Medium Onion - Finely chopped
1 Clove Garlic - Finely Chopped
300g Carneroli or Arborio Rice
100ml Vermouth/Dry White Wine
2 tbsp Olive Oil
1 litre Chicken Stock
50g Unsalted Butter
50-100g Parmesan Cheese - Freshly Grated
2 Hands full of Fines Herbs (Parsley, Chives, Tarragon
& Chervil) Very Finely Chopped
Salt & Pepper
In a pan bring the stock to a boil and keep hot, in a
large pan sweat the onion and garlic in the olive oil
for five minutes then add the rice. Stir for a further
two minutes until the rice turns slightly translucent.
Add the vermouth or wine and cook until it has all
gone. Begin adding stock a ladle at a time and stir
continuously only adding more stock when the last has
disappeared. It should take about twenty minutes to
cook fully, the rice should have a slight bite but not
a crunch, do not undercook it.

When half the stock has been used start to preheat the
grill. Have your fish skin side up and seasoned with
salt and pepper underneath on a tray brushed with oil.
Brush the skin with oil and place under the grill when
the risotto is nearly cooked. Finish the risotto by
adding the parmesan, herbs, butter and season lastly
to taste. Place a lid on the pan and leave off the
heat for 2 minutes.

Check the fish is fully cooked, spoon a good helping
of the risotto into a large bowl and place a portion
of the bass on top and serve.

If you wish reduce 300ml of Port and 200ml or Red Wine
to a thick syrup and drizzle around the edge of the
risotto to finish.

Baked Apples with Homemade Mincemeat

4 Large Bramley Apples - Cored

200g Bramley Apples - Peeled, Cored and Chopped small
125g Raisins
125g Sultanas
125g Currents
100g Vegetarian Suet
150g Unrefined Brown Sugar
Juice and Grated Zest of 1 Orange and 1 Lemon
2 tsp Mixed Spice
¼ tsp Grated Nutmeg
¼ tsp Cinnamon
60ml Brandy

Place all the mincemeat ingredients in an oven proof
dish but only add half the brandy, and place in an
oven at 120c for 2-3 hours. Remove and leave to cool
stirring now and again to ensure the fat is mixed
through. Stir in the remaining brandy.

Place the cored apples on a buttered baking tray and
preheat the oven to 180c. Spoon the mincemeat into the
apple cavity and cover loosely with foil and bake for
35-45 minutes until soft. Baste every ten minutes with
any juices on the tray.

Serve on its own or with ice-cream.

I have cooked all of these dishes and can assure you
that you will not be disappointed, have a great
Christmas and New Year and you will be hearing from me
soon.

If you have any questions or suggestions then please
do not hesitate to contact Graeme or Greg, they can
pass any comments directly to me and I will respond as
quickly as possible.

Article - Training after a muscle strain

2006-12-01T12:15:00.000Z

I am a trainer, cyclist, runner and instructor. I believe I strained a gluteal muscle which prevents me from running. I know I need to rest the muscle but still need to train. Please advise what exercises I can do.

Getting injured just prior to competition is always going to make preparation for the event difficult. There are several different aspects that need to be considered in this scenario to ensure a speedy recovery and to minimize any potential de-conditioning effect, which will be the main danger to event performance.
Firstly it will be useful to get an accurate idea of what your injury actually is. In runners, hamstring strains, hip rotator strains and gluteus medius strains are all common injuries, mainly due to the key role they all play in successful running. Being able to isolate a cause will also play a big part in deciding upon rehabilitation and avoidance of further injury in the future.
In the acute phase of an injury (<72 Hours) the use of cryotherapy (ice) can be very effective in helping lessen the effect of the strain, beyond that time period you can use thermotherapy (Heat) to help warm the involved area prior to activity. This can be difficult to achieve effectively in the glute region due to the subcutaneous fat being a poor transmitter of heat, but should be attempted prior to exercise.
There are other options for when an injury stops you doing your chosen sport, you should try to find activities that mimmick the energy demands of your chosen sport, for example swimming, rowing and skipping all have aerobic demands similar to that of running or cycling and as such can often be valuable tools for maintaining aerobic conditioning when an injury prohibits your chosen discipline. Your main concern is going to be a loss of aerobic conditioning prior to your event, so you should try to keep your training duration at one similar to that which you would normally use.
There are many different factors that can affect how you recover though it is critically important that you don’t stress healing tissues beyond their tolerance, worsening the injury. This will only serve to frustrate you and delay a return to race/match fitness. You should be able to return to your running training once you can bear full weight on the involved limb with no pain and no limp. Ensure that you moderate your running and graduate the return to your training distance.
There are many factors that can contribute to sustaining a lower extremity injury, anatomical abnormalities, changes or sudden increases in training protocols, muscle imbalance, and lack of flexibility/stability or strength can all contribute, ensure that when getting back to full fitness you pay attention to adequate hamstring flexibility, pelvic and leg-length symmetry, hip rotator strength and flexibility and sound mechanics through the kinetic chain. This is particularly important if you find this injury recurring.
To summarise this, use alternative activities as suggested for a similar duration to maintain aerobic conditioning, use a graduated and moderate return to running only when you can bear weight without pain or limp, warm the area thoroughly before any exercise and don’t stress healing tissue too much or you will slow your return further.

Nutrition - Mood Food - Top Tips!

2006-11-20T10:07:00.000Z

The brain uses 30- 50% of total energy derived from the food we consume, more when used actively. So it's not just physical exertion which can be taxing if energy is not at optimum levels. Improving your energy will improve your brain power and your mood.

We know that a high sugar diet lacks the micronutrients needed to turn it efficiently into energy and because it is so ‘high octane’, it disrupts blood sugar levels.

The foods which allow the human body to function efficiently, with stable blood sugar control, and an ideal all-round supply of the many nutrients involved in maintaining a consistent energy, are the very foods we evolved to eat - unrefined, organic, nutrient-rich wholefoods with an emphasis on lots of vegetables and fruit.

Balancing your blood sugar by eating small regular meals including protein and complex carbohydrates at each meal is required for good energy, brain function and balanced mood (see diagram). Good mood also requires a diet high in tryptophan (precursor to serotonin) and Omega 3 fats, which aid the transmission of nerve impulses needed for normal brain function and help improve memory. The brain is made up of 60% fats!

The main mood modifying neurotransmitters include serotonin - which keeps us emotionally and socially stable, reduces anxiety and influences sleep - dopamine and nor adrenaline, which tend to make us more alert and responsive but anxious if in excess – and acetyl-choline, which keeps our memory working well. These are built from the amino acids: tyrosine, tryptophan and choline, using up specific B vitamins in their conversion; hence a good dietary supply of these is essential.

Depressed, anxious, moody individuals unfortunately often resort to junk food (of poor nutritional value) and comfort eating, or may miss meals due to a lack of self-interest – which further exacerbates the condition. Top tips for eating for better mood are:

• Balance your blood sugar by eating small regular meals including protein and complex carbohydrates at each meal.

• Eat nutrient-rich complex carbohydrates - whole grains, seeds, nuts, brown rice and legumes, fresh fruits and vegetables, to combat depression and insomnia.
White or processed foods may cause serotonin depletion and thus depression.

• Eat protein with meals for tryptophan – rich in: fish, eggs, soya protein, turkey, chicken, cottage cheese, sesame seeds and lentils. Avocadoes, oats and bananas are also good sources.

• Eat Omega 3 essential fats found in - cold-water fish (mackerel, anchovies, trout, salmon and tuna) and nuts and seeds (hemp, linseeds, pumpkin, sunflower and sesame seeds)

• Eat more tyrosine containing foods (precursor to dopamine and adrenaline and will help to rebalance apathy, depression and anxiety, keeping us motivated) - leafy vegetables, beans, spinach, almonds, pumpkin seeds, cottage cheese and avocadoes.

• Magnesium and Calcium are known as the calming minerals and help regulate mental health, energy production and sleep cycles. Good sources include: dried figs, cabbage family, brown rice, brazil nuts and almonds, dark green and leafy veg, watercress, sweet potatoes, sunflower and sesame seeds, quinoa, lima beans, peaches, fish and meat.

• Avoid aspartame – marketed as NutraSweet and found in many soft drinks, as it may block the formation of serotonin.

• Reduce your intake of processed, pre-packaged foods – these are high in chemicals, additives, preservatives and colours which research has shown to affect mental function and mood, often severely. Read labels, if you see many ‘E’ numbers (the worst: MSG or E621; E635; E211; E220; E104; E133; E110; E12; E124; E132) or other odd ingredients, avoid the food!

• Limit fried foods, hydrogenated and saturated fats – from meat, dairy and processed food. Avoid trans fats, as they cause blood cells to become sticky and clump together resulting in reduced circulation to the brain. To counter this, ensure a high intake of colourful, antioxidant-rich fruit and vegetables.

• Close to bedtime avoid tyramine (this increases levels of noradrenaline, that has stimulant properties and can contribute to insomnia and anxiety) – found in: Caffeine, alcohol, sugar, tobacco, cheese, chocolate, sauerkraut, wine, bacon, ham, sausage, aubergine, potatoes, spinach and tomatoes.

• Avoid stimulants and all forms of sugary snacks and junk foods as the quick burst of energy supplied by these simple carbohydrates is quickly followed by a slump which exacerbates depression, anxiety and irritability. This includes caffeine, alcohol and nicotine.

In addition to the above consider investigating the possibility of food allergies or intolerances and rule out toxic metal contamination, by testing. These contribute to poor brain function, mood and concentration.

Q & A - Gardening - Is it enough exercise?

2006-11-20T10:05:00.000Z

Q - I love gardening and do about a morning's worth once a week. Is this
enough exercise? Should I perhaps try to do some every day instead of once a
week?

A - Gardening can be an enjoyable and rewarding way to get some activity into your life, it incorporates many movements that were once integral to our life, pushing, pulling, squatting and bending. To really get the benefits of an active lifestyle though, you’d be right in thinking that trying to do something active most days is more beneficial.

The British Heart Foundation tells us that 7 out of 10 adults are not active enough to benefit their heart, despite regular exercisers being twice as likely to survive a heart attack as those who do nothing.

Modern society is making it easier and easier to be less active, but this sedentary type of lifestlye is now being recognised as a risk factor for the nations biggest killer, Coronary Heart Disease. There is good news though, you don’t have to sweat it out for hours at the gym to protect yourself against this and the many other chronic illnesses that are associated with it, such as Diabetes, High Blood Pressure, Obesity, Osteoporosis and even some forms of Cancer.

For many of us, changing our lives to incorporate some kind of fitness routine can be the biggest obstacle of all, while many have contemplated it or are aware of the benefits of being more active, far less actually do, overcoming this and taking some positive action is the first step to a healthier, more rewarding life.
There is a saying, use it or lose it, and this applies to our body well, in the same way that exercising can stimulate positive changes, doing nothing can lead to degenerative changes in muscle, bone and organ function. In some cases even daily activities can become tiring and hard work. In fact many of the changes that people associate with ageing are in reality down to inactivity rather than age.
However, it isn’t all bad news and you don’t have to put yourself through the mill at the local gym to benefit from a more healthy lifestyle. Simply by being more active in your daily life and finding hobbies that get you moving you will feel benefits. These benefits aren’t just physical either, exercising has been shown to positively affect moods, anxiety, stress and even help depression. All this by being active for a total of 30 minutes a day (and you don’t have to do it all at once, research has shown these benefits can come from accumulating exercise throughout the day)
This means that by gardening, hand washing the car, walking to the shops, walking the dog, taking a bike ride, or playing recreational sport you can benefit your health, protect yourself against illness, feel better within yourself and be better able to enjoy your life to the full.

Recipe - Ed's Simple Seafood Starters

2006-11-06T21:02:00.000Z

Welcome back, this month I have decided to look at cooking some simple seafood dishes that will impress but are in fact extremely easy. I love seafood of all descriptions but I think many people are frightened of cooking fish, well not anymore. These simple recipes will give you confidence and hopefully some real enjoyment.

I have chosen three starter dishes using Mussels, Monkfish and finally Scallops, which I think are one of the finest foods you can get.

Whenever you buy fish be sure that it is fresh and doesn’t smell fishy, if you are ever unsure about fish it is probably best to avoid it. Always feel the fish, it should be firm and when pressed it should spring back and not leave an indent. If buying whole fish then the eyes should be bright and not dulled and the skin should not be slimy.

Classic Mussels with White Wine

1kg Washed Mussels – Discard any that wont close when gently tapped
2 Shallots – Finely Chopped
1 Clove Garlic – Very Finely Chopped
1 Handful Parsley – Coarsely Chopped
200 ml Dry White Wine (I prefer Riesling or Sauvignon Blanc)
1 tbsp Oil
Salt & Pepper

Place a large pan with a lid on a medium heat and soften the shallot and garlic, turn up the heat and add the white wine, when boiling furiously throw in the Mussels and place the lid on for 2-3 minutes or until all the Mussels are open, throw any that remain closed. Strain the Mussels and put the liquid back in the pan add the parsley and bring to a boil, season and taste. Pour over the Mussels in large bowls.

Steamed Monkfish with Red Pepper and Balsamic Dressing

2 x 150g portions Monkfish
100 ml Balsamic Vinegar
2 Red Bell Peppers
1 Shallot – Finely Chopped
1 tbsp Olive Oil
Salt & Pepper

Bake the peppers in an oven for 12-15 minutes at 180C place them in a container and cover with cling film until cool, they will then peel easily. Throw away the seeds and stalk of the peppers and dice into 5mm chunks. Place the Balsamic Vinegar in a saucepan and reduce over a medium heat to a syrup consistency. Season the Monkfish well with salt and pepper and place the monkfish in a steamer and steam for about 10 minutes, you may need a little longer but check it earlier rather than later. The Monkfish should be fairly firm but not rigid, there should be a little give and will be slightly underdone. While the fish is steaming sauté the shallot in a pan and add the diced red pepper, cook until quite mushy and season to taste. Place a good spoonful on the centre of a plate and slice the monkfish and top the pepper, drizzle the balsamic glaze around the plate.

Seared Scallops with Soy, Ginger & Sesame Dressing

3 Large Scallops per Person
3 tbsp Dark Soy Sauce
2 tbsp Sesame Oil
1 tbsp Sesame Seeds – Lightly Toasted in the oven or a dry pan on a medium heat
1tsp Grated Fresh Ginger
2 Spring Onions
1 tbsp Olive Oil
Sea Salt Flakes

Place the Soy Sauce, Sesame Oil and Ginger in a small pan and warm to infuse the flavours. Heat a non-stick fry pan or griddle until smoking hot, whilst heating chop the spring onions at an angle. Coat the scallops in the oil and place in the pan; they need no more than 30 - 60 seconds each side depending on their size. Place the scallops on a plate and spoon over some of the warm soy/ginger dressing and sprinkle with the spring onions and Toasted Sesame Seeds. You can serve any green vegetable with this dish, particularly steamed broccoli or Pak Choi, lightly seasoned.

I do hope that you enjoy these recipes; they are very simple and yet so tasty. Everyone should enjoy mussels cooked at home, they really do taste so wonderful and the cooking liquor has so much flavour you will want to drink a pint of it!

Next month I will be trying to give you all some alternative ideas for a healthy Christmas Dinner, but it is Christmas so I don’t have the heart to make it too healthy – just don’t tell Graeme or Greg!

If you have any questions or suggestions then please do not hesitate to contact Graeme or Greg, they can pass any comments directly to me and I will respond as quickly as possible.

Article - Osteopathy, what's it all about?

2006-11-05T22:43:00.000Z

Aegis Osteopath Ben Ludlow explains the what, when, how, and why of Osteopathy...

Osteopathy is an established system of diagnosis and treatment that recognises the role of the musculo-skeletal system in the healthy functioning of the body. The musculo-skeletal system is a key element in maintaining health. This system makes up two-thirds of the body's mass. It impacts and reflects the condition of all other systems in the body.
Osteopathic theory involves the concept that structure (anatomy) and function (physiology) are inter-related. If the structure of a joint is distorted in any way, this will affect the normal mechanics of the joint resulting in dysfunction, which patients often feel as pain and stiffness.
The body has a natural ability to self-regulate and self-repair. Osteopaths rely on this innate healing ability to return their patients to good health. Osteopaths also promote good nutrition and fitness to sustain healthy body systems. It uses no drugs. Instead, osteopaths work with their hands using a wide range of treatment techniques, such as soft tissue and neuro-muscular massage, joint mobilising techniques and corrective manipulations designed to improve the mobility and range of movement of a joint.

With their highly trained sense of touch, osteopaths use these manual techniques both to discover underlying causes of pain and to carry out treatment. Its main strength, however, lies in the unique way the patient is assessed from a mechanical, functional and postural standpoint and the way that treatment is planned to suit the needs of the individual patient.

What happens when you come to me for treatment
• The process is similar to visiting any Registered Medical Practitioner.
• The appointment will be in private in a treatment room.
• I will ask you about how the symptoms began, and factors that affect them; and record your full details and case history.
• When attending for your first appointment please bring details of any medication currently being prescribed.
• I will ask you to undress to your underwear in order to give you a postural examination. I may ask you to perform a simple series of movements.
• This will be followed by a structural examination to identify functional abnormalities.
• I may also give you orthopaedic, neurological or circulatory examinations (e.g. reflexes, blood pressure, etc.) to aid the diagnosis.
• X Rays, blood tests and MRI scanning may be required in certain circumstances, for which I will refer you back to your GP.
• I will explain the assessment I make, the appropriate course of action and treatment for your specific requirements. I will begin any treatment required.
• I can also suggest exercise programmes to both improve and maintain flexibility, strength and core stability, as well as advising on work space ergonomics and working practices. These measures are designed to help prevent a recurrence of your problem.

How does my osteopathic support integrate with your experience of the Aegis concept
If you have an injury you will fall into one of the following categories:

New Client with injury:
• A full case history will be taken with emphasis placed on current injuries.
• I will also establish with you a history of past events which may aid the diagnosis and biomechanical assessment.
• All systems will be checked i.e cardiovascular, respiratory and endocrine together with a brief analysis of diet and current physical activity.
• After a diagnosis has been reached, a treatment plan will be developed with short and long term aims.
• I will usually prescribe some form of rehabilitation programme.
• After the initial injury has begun to resolve, you will be given the option to carry on the rehabilitation programme with one of the highly qualified personal trainers.
• I will recommend a trainer that best fits your needs recognising the various interests and areas of expertise the different trainers possess.
• I will then liaise closely with the trainer to formulate the most appropriate training regime which will also assist you in understanding your injury better; and why the trainer’s advice on exercise is critical to recovery.
• I may also refer you to the experienced sports therapists at Aegis with whom I would liaise closely on your progress.

Existing Client who sustains an injury:
• The same assessment and treatment procedure as above for the new client will be followed.
• However, there will be a greater emphasis on returning the client/patient back to training as soon as possible through intensive treatment and rehabilitation. Such treatment has been shown to be beneficial for musculoskeletal and joint injuries.
• I will liaise closely with your trainer/therapist to ensure your safe and effective recovery. This may include me being available to talk through any rehabilitation issues jointly with your trainer and yourself.

Existing Training Client at risk
• Occasionally, a trainer may see a potential gait problem or movement pattern which has not manifested in an injury but may have the potential of doing so. In this case, osteopathy could be useful as a preventative measure rather than a treatment for a specific injury.
• The client may also feel that something ‘isn’t quite right’ and feels that they may benefit from having a biomechanical assessment and provision of some preventative exercises which would improve performance and prevent an injury occurring.

I will always be contactable throughout your rehabilitation process. I believe that with proper education, careful planning and good liaison between yourself and the professional team at Aegis, most musculoskeletal and joint injuries will respond well.