Charlotte Ord

3 Easy Diet Fixes To Boost Your Fat Loss

2012-01-23T14:41:00.000-08:00

When people come and see me for their initial weight loss consultation and we talk about their nutrition, they often assure me that their diet is actually very healthy. Unfortunately, government advice on healthy eating hasn't exactly helped the growing obesity epidemic, because we now have an issue whereby a huge amount of people think they are eating healthily and in line with their weight loss goals, when they are actually way off the mark.

Below are 3 common fat loss diet misconceptions, and how to fix them..

Misconception 1: Eat your 5 a day.

In reality: 5 pieces of fructose packed fruit a day will sent your insulin levels soaring and your sweet tooth into overdrive, which can make staying on an even keel very difficult. It is very hard to fight the urges produced by chemical reactions in your brain, such as the release of calming serotonin after ingesting carbohydrates. Therefore, I have found it a lot more successful to limit fruit intake to a ratio of 4:1 vegetables to fruit. Plus, in order to obtain all the nutrients, fibre and sustinence you require on a daily basis, you should be shooting for 10 servings of veg and fruit per day, not 5. Pile 'em up!

Misconception 2: Brown bread is good for you.

In reality: Brown bread is better than refined white bread, but it is still packed with wheat and starchy carbohydrates, which are a surefire recipe for weight gain. The truth is that people don't get fat by eating too much protein, they get fat from eating too much sugar and too many carbs. Add to this fact that most of us have a degree of wheat intolerance, and that most bread toppings are calorie laden, and you're looking at a foodstuff that is geared right against fat loss. This also applies to pasta, rice, potatoes etc etc. A general rule of thumb is to limit starchy carbs to post training only, when insulin sensitivity is elevated and glycogen stores in the muscles are depleted. The rest of the time, fill up on lean protein and nutrient packed fruit and veg.

Misconception 3: Calories in vs calories out

In reality: By eating the right foods at the right time (see above) you can pretty much forget about calories. A study on boxers found that the group that ate six meals per day lost more fat than the group that ate 2 meals per day despite calories being equal. Therefore it is essential that you eat frequently, continuously adding fuel to your metabolic fire asit were.

Obviously it's important that you add the right fuel to your fire though! By feeding your body all the nutrients it requires through a good balance of proteins (which should be included at every meal, including snacks), good fats, and carbs primarily from fruit, veg and legumes, you'll find cravings for sugar and calorie laden carby foods decreases along with your waistline and, thanks to the higher thermic effect of feeding of protein (ie it takes longer to break down and requires more energy to do so) you'll stay feeling fuller for longer.

If you follow these simple tweaks 90% of the time, you'll soon see a shift from your fat loss plateau. Try it!

Choosing the right exercises for you..

2012-01-17T03:20:00.000-08:00

If you're looking for a quick fitness fix, a simple internet search will yield a plentiful supply of strategically marketed latest trends and fads. In reality, these products and ideas seldom offer the result you're really looking for unless you have considered their application in terms of your specific performance and durability goals.

The way to determine which exercises are correct for you as an individual is really a process of eliminating those exercises that are not right for you based on your weak links and specific biomarkers. It is no good whipping a high-tech move you've gleaned off of youtube and putting it into your routine if there's been no consideration for how it fits with the rest of your program, or indeed whether it is a suitable exercise for you.

Correct exercise selection is first a case of stripping away those exercises that are not necessary and focusing on those that will provide the biggest bang for buck. This may equate to exercises that correct improper movement patterns, postural limitations, strength, power, speed, or a combination thereof. The key then is repetition and strategic progression once improvements in the targeted area have been noted, rather than a constant flitting from one random workout to the next with no recurring themes or common threads.

A biomechanical assessment and movement screen from a qualified professional, like the ones we offer at Phoenix Pro Fitness, is a highly recommended investment to get you started.

Top 10 Fitness Predictions For 2012

2011-12-28T08:27:00.000-08:00

As we draw towards the end of what has been another exciting year in the fitness industry, I've been thinking about what we'll be seeing more of next year. These are my top 10 fitness predictions (slash hopes!) for 2012:

1) Fitness enthusiasts and trainers will start giving their warms up more thorough prescriptive thought. Think about it. If you train around 4 hours per week and spend 10 minutes of each workout warming up, that section accounts for 17% of your training time. There's a lot of good that can be done in that time. Use it wisely for movement screening, soft tissue therapy (even on your own with a foam roller), muscle activation, joint mobility and flexibility work.

2) I think we'll see a surge in popularity of bodybuilding, particularly amongst women. I know a number of women who've got involved with the sport for the first time this year (myself included!) in search of the ultimate physique. Bodybuilding training has taken a bad rap in the past, but I truly believe this is a positive step forward as more and more women strive for an athletic, trained body, and suggests that strong really is becoming the new skinny!

3) Corrective exercise will continue to develop as more people understand the relationship between optimal movement and both aesthetic and performance based results. I do however think that we'll see a shift from isolatory exercises such as clams and bridges, to more integrated linear and lateral locomotive drills.

4) I think semi-private training, like we offer at my fitness club Phoenix Pro Fitness, will continue to grow in popularity as more people recognise the benefits, namely reduced cost as compared to 1:1, the group accountability factor of group training, whilst retaining the individually prescribed training program (and hence the results..) of 1:1.

5) Talking of which, I hope more people will realise the importance of a program rather than strings of unrelated, haphazard workouts in 2012. It actually upsets me that a lot of trainers don't even understand how critical this is for optimal results. A program is like a roadmap to success; it enables strategic planning of progressions, continuing themes, loading, recovery and peaking as well as numerous other factors. Without it, you are leaving your results pretty much to chance.

6) Heart rate monitoring will make a comeback in 2012. Interval training in particular has reigned supreme during 2011, but energy system training in general is an area I feel could be made more individual and hence effective, which is why I think we need to see people using monitors to determine rest periods, rather than just time prescriptions. Sure you can use visual and verbal feedback as an assessment, but with physiological data available and easy to use, why wouldn't we?

7) More than any of my other predictions I hope this one comes true; that there'll be a big increase in grass roots sports participation because of the Olympics. I also hope that the Games will raise awareness of not only the physical benefits of sport and exercise participation, but also the sociological and psychological ones too.

8) I think more people will recognise that rest and recovery are just as important as training methodology for both optimal fat loss and optimal performance. This includes nutrition, stress management, sleep, relaxation and stretching.

9) I think functional training will continue to reign supreme, but rather than just focusing on movement quality and specificity, we'll also be taking cognitive and perceptual factors into the equation to ensure a more enriched and all encompassing approach.

10) Finally, I think we'll see cable based resistance machines, like those manufactured by Technogym, replacing older, biomechanically fixed machines that force joints through unnatural ranges of motion, in commercial gyms. This is GREAT news for the joint health and effective training options of gym goers everywhere.

Cheat meals; the answer to dietary adherence & fast fat loss??

2011-12-27T14:21:00.000-08:00

We all know that, just like changing any habit, sticking to a new dietary protocol can be tough. At my fitness club Phoenix Pro Fitness, we recommend an adherence level of 80-90% to the set dietary plan depending on each individual's goals and starting point. This means that each of our members is allowed at least 1 cheat meal per week where they can have anything they like, and we do this for a number of reasons.

Benefits of Cheat Meals:

• Psychologically it really helps to stick to a healthy eating plan for the long haul if you know that you have a day or a meal where you can have anything you like. This means that you can still go out to a nice restaurant, eat a sandwich on the run, go to a wedding or other event and not feel deprived.

• Secondly, an increased intake from the daily norm actually induces an increase in basal metabolic rate, which means that your cheat meal/day will BOOST your metabolism and increase your rate of fat burning. Indeed, studies have shown that the caloric surplus of a cheat meal can elevate BMR by 9%, and potentially more.

• Thirdly, those on a reduced calorie diet tend to produce less of the metabolism regulating hormones thyroxine and triiodothyronine (T4 and T3) and a strategic overfeed helps to upregulate production of these hormones from the thyroid gland.

• Finally, being in caloric deficit tends to result in a decline in the hormone leptin, which plays a key role in the regulation of appetite, energy expenditure and metabolism. Once again, a cheat meal increases leptin production, with the knock on effect of increased thyroid activity (see above), increased BMR and increased thermogenesis (heat production resulting in increased caloric expenditure).

It's obviously important to remember that in order to benefit from cheat days, you have to adhere to a calorie moderated, healthy diet in the first place. And whilst it is fine to have a little of what you fancy on your cheat days/meals, binging your head off on high fat and high sugar articles isn't advised purely because it will probably make you feel rubbish.

Generally speaking, the stricter your diet, the more frequently you can schedule cheat days. A good rule of thumb for those aiming for general fat loss is 90% adherence, which means that if you are eating 6 small meals per day as you should be for optimal fat loss, you can have 4 cheat meals per week.

To Your Success!

Charlotte

Books I've read in 2011

2011-12-06T11:34:00.001-08:00

I'm a big fan of reading/ self-education and thought it might be useful for other trainers and fitness enthusiasts to know what I've been reading this year. I rate all of these books for different reasons..

Books on Training

Supertraining (for a 2nd time - word of advice, probably best not to read this cover to cover like I did, but a fantastic resource to dip in to)
NSCA Manual of Strength & Conditioning (also for a 2nd time!)
Neuromechanics of human movement
Movement
Ultimate back fitness and performance
Advances in functional training (for a 2nd time)
Cardio Strength Training

Books on Success

Wooden
The Pyramid of Success

Books on business

The Tipping Point
Five Star Service

Books on Networking

Recommended

Books on nutrition

Precision Nutrition (constantly refer back to this)

Books on Anatomy

Anatomy at a glance

Books on Therapy

Healing with the chakra energy system
Shiatsu
Alcoholics Annonymous (I'm not an alcoholic but have heard amazing things about this program and wanted to know what the teachings involved..)
Energy Medicine: The Scientific Basis
Energy Medicine in therapeutics and human performance

Books on Religion

Coffee with the Buddha
Mere Christianity
The Bible
The Bible Come to Life

Books on Psychology

The Happiness Hypothesis
Attention Deficit Disorder: A different perspective

What have you been reading this year? Any must reads? Please leave a comment below!

A stretch too far?

2011-12-01T15:08:00.000-08:00

Tight, weak muscles are commonplace both in exercise newbies and seasoned athletes, and devoting some time to flexibility and corrective protocols is always a good thing. However, it's important to understand which muscles actually require attention. Stretching both sides of the body in the presence of an asymmetry will, at best, maintain that imbalance, whilst stretching all muscle groups regardless of your postural status could potentially exacerbate any shortcomings.

Take neck pain for example. Whilst it is possible to have compromised connective tissue or joint alignment in and around the cervical spine (the 7 vertebrae at the top of your spine), a common cause of neck pain (the smoke) can also be a lack of shoulder mobility or scapular stability (the fire). This results in the shoulder doing less work than it really should, leaving the muscles of the neck doing overtime and becoming fatigued. So whilst the problem is in the shoulder, the neck is the part that complains. Therefore doing a ton of neck stretches is not the answer. Regaining proper function of the shoulder is.

My advice here is to seek expert advice if you have tight, sore muscles or loss of mobile range. A thorough movement screen and kinetic chain assessment will soon highlight where the real problem lies and enable you to establish an appropriate course of action, which will ultimately lead to faster, pain free results. Hurrah!

Will Ab Exercises Help Me Lose My Belly?

2011-11-26T15:51:00.000-08:00

Research says not!

A study recently published in the Journal of Strength and Conditioning Research (1) looked at the effects of specific abdominal exercise on anthropometrics, body composition, and abdominal muscular endurance for 5 days a week for 6 weeks, as compared to a control group. All subjects followed the same diet during the study.

The results showed that there was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skinfold and suprailiac skinfold measurements in the abdominal exercise group compared to control. Indeed, the only difference between the two groups was the ability to perform a significantly greater amount of curl-up repetitions in the abdominal group.

So what does work for reducing abdominal fat?

If you want to beat the abdominal bulge, take note of the hierarchy of fat loss:

1) Good Nutrition (you can't out train a bad diet)
2) Resistance training: compound movements under load recruit maximal muscle fibres and illicit a large metabolic response - think squats, lunges, deadlifts, overhead presses, pull-ups and pull downs, for example..
3) high intensity interval training, interspersing fast bursts of exercise with low intensity rest periods
4) low intensity interval training
high intensity steady state exercise
5) Low intensity steady state exercise

(1)The Effect of Abdominal Exercise on Abdominal Fat. Vispute, Sachin S; Smith, John D; LeCheminant, James D; Hurley, Kimberly S Journal of Strength & Conditioning Research: September 2011 - Volume 25 - Issue 9 - pp 2559-2564 doi:10.1519/JSC.0b013e3181fb4a46

How often should I exercise for fat loss?

2011-11-26T15:36:00.000-08:00

People often ask me how many times a week they should exercise if they want to lose fat. A study conducted by Buck et al (2009)* looked at the effects of exercise frequency using a subject group of 90 subjects ranging in age from 22 to 74.

The 8 week study compared the fat loss results of the exercisers adhering to exercise frequencies of less than 2 times per week, 3-4 times per week, and more than 4 times per week, with each exercise bout lasting 30 minutes. The results showed that whilst fat was lost across the board, only those who exercised 4 or more times per week showed a significantly higher change in body fat percentage, with no significant difference between ages or genders.

Whilst this study only examines one variable in reducing one's body fat, it does indicate the importance of frequent physical activity. Add in a fat loss tailored diet, the right exercise intensity and type, and additional duration, and you have the answer to optimal fat loss!

*Frequency of Exercise for Body Fat Loss: A Controlled, Cohort Study,
Willis, F Buck; Smith, Forrest M; Willis, Adele P Journal of Strength & Conditioning Research: November 2009 - Volume 23 - Issue 8 - pp 2377-2380
doi: 10.1519/JSC.0b013e3181b8d4e8

UK Women are the fattest in Europe

2011-11-26T15:11:00.000-08:00

Last week's papers confirmed that the UK has more obese women than any other European country, with Britain's men coming a close second only to men from Malta.

This surely has to raise alarm bells and make us all realise that if we are to turn this epidemic around then responsibility and action must be taken in order to ensure we tackle the issue from the ground up and educate the next generation to a healthier, happier future.

There was much discussion at UKSEM (Europe's largest sports medicine conference) about the need for physical literacy exams at school level and, whilst I acknowledge the financial hurdles this poses, believe this should be a priority to establish going forward. If we can get kids moving better, enjoying movement and forming healthy exercise habits from a young age that will undoubtedly start to turn the tables on this wholly discouraging statistic.

Strategies for Aging Well

2011-11-26T14:57:00.000-08:00

Both genetics and environmental factors play a part in age-related changes to our structure and function, but there are things you can do to ensure that you stay healthy, mobile, maintain quality of life, and even increase your life expectancy.

There is a saying, 'if you don't use it you'll lose it' so physical activity is vitally important for maintaining functional ability to perform both basic and complex movement tasks.

Training should include flexibility and mobility work, resistance training (which will offset age-associated muscle loss and also encourage maintenance of bone density), aerobic conditioning, power development (medicine balls are useful here) and proprioceptive (balance) work.

Caloric restriction is also implicated in the research in warding off a variety of age-related pathologies, but a more palatable alternative is just to ensure you get plenty of exercise!

Fasted Exercise For Fat Loss

2011-11-26T14:32:00.000-08:00

The subject of fasted exercise for fat loss continues to be a controversial one. Proponents of the technique suggest that performing low intensity exercise on an empty stomach will increase utilisation of stored fat rather than recently ingested carbohydrate. Indeed, this is the preferred strategy of many bodybuilding enthusiasts.

However, whilst fuel is a key component of the body's response to exercise, it is certainly not the only one, with hormonal activity and enzyme secretion, amongst other factors, all affecting fat burn during exercise.

Whilst previous studies have shown increased breakdown of fatty acids in fasted individuals performing long duration, low intensity cardio (>90 minutes) no difference has been found between fasted and non-fasted individuals performing moderate intensity exercise (1). Fasting does, however, pose a risk to energy output and reduced performance under this intensity.

Research shows that fuel type plays a more significant role in fat oxidisation, with low GI foods such as legumes supporting greater endurance running capacity than high GI alternatives such as potatoes.

The take home advice, therefore, is to consume a meal roughly 2-3 hours prior to training, or a smaller one around 30 minutes out (depending on personal preference) unless your workout will be long, slow work of more than 90 minutes duration (ideally first thing in the morning, with breakfast to follow straight after).

(1) Schoenfeld, B. Does cardio after an overnight fast maximize fat loss?
Strength and Conditioning Journal, 33: 23–25, 2011.

Exercise Fads

2011-11-25T09:24:00.000-08:00

The more I learn as a coach, the less equipment I seem to use. Gone are the days of jumping aboard every fitness bandwagon that crosses my eye line. That's not to say I don't have a well equipped gym, I do, but there isn't a single bit of kit at Phoenix Pro Fitness that I don't consider to be invaluable for producing results. Anything else merely impinges on our most valuable asset of all - SPACE.

Crazy new gadgets might keep the short-of-attention-span coach from getting bored, but they tend to offer little in the way of value to the client. These days, my training toolbox contains an abundance of research, hundereds of training protocols, and around 10 key pieces of apparatus. If that. Indeed, there is very little that can't be achieved with a bar, some plates and a decent set of dumbells. Understanding how to use them to get what you want is the key.

Was it worth it?

2011-11-25T09:17:00.000-08:00

You've probably found yourself asking this question after a diet or exercise pursuit. Maybe you tried a new training program, or maybe you stuck to a diet for a couple of months. Perhaps it didn't work. What then? Was it worth it? Well, it really depends on what 'it' was. If you're solely focused on the end result, then perhaps not. But if you also focus on the process, what you learnt from doing it (even if it was only that that particular endeavour didn't work for you) or the enjoyment you got out of applying yourself wholeheartedly, then you might take a different perspective. There is something to be gained in everything, even if it is just taking a step closer to finding out what does work for you.

4 reasons you're not losing weight..

2011-11-25T03:24:00.000-08:00

I often get asked to look over people's programs and help them understand where they're going wrong/ have hit a plateau. From my observations, there are 4 main reasons people don't lose weight.

1) You don't have a program. You have a haphazard collection of trips to the gym, and when you get there you perform haphazard exercises, or just ride the stationary bike for an hour. There is no plan. A program provides a road map to success. It allows you to see whether you did what you needed to or not. Without it you are leaving your results to chance and, it my experience, that rarely works.

2) Your diet isn't in tune with your goals. Either you're eating the wrong things, eating too much, or eating things that don't agree with you and send your body into a metabolic tailspin. As with programming, there are a number of nutritional protocols that work and the key is finding the one that works for you.

3) You lack motivation. Or you have Fat Loss ADD and keep coming off plan to follow another, exciting looking strategy. The key here is to find someone to keep you accountable. A gym buddy, a coach, a class... whatever it takes to keep you on track.. a study by Nicolai et al (2009), which compared the results of two groups of obese individuals, found that the group who worked out under a coach lost on average 362% more fat than those who were just given advice and access to equipment. 362%!

4) You're focusing on the number on the scale rather than your body fat %. This is particularly true if you've just got a little bit of fat to lose. The number on the scale becomes less and less revealing or important the nearer to optimal you get. Weight at this point is immaterial and can be manipulated dramatically via water intake, which isn't even vaguely representative of progress and only lasts a day or two. It isn't reflective of bodyfat % either, which is what you should ultimately be focused on if you want to achieve a fit, toned, athletic looking body.

Fat Loss ADD

2011-11-25T03:10:00.001-08:00

In our world of instant gratification, it's not surprising that more and more people are falling foul of training ADD. With magazines, fitness gurus and dieticians all vying for your attention with the latest quick fix solution to your body woes, it can be very hard to stick to a plan and see it through, and thus find out what really works for you.

It's that typical 'too many cooks' scenario, leaving you flitting from one strategy to another and never really seeing anything through.

The truth is, whilst there are principles most trainers and nutritionists agree on, there are a number of ways to achieve any fitness pursuit. The key is to set yourself a goal that really inspires you and find a strategy that you are pretty sure is principally sound and, importantly, enjoyable. Then see it through. Don't get swayed by articles, posts, and marketing promises. There are no super quick fixes to maintainable fat loss, nor improved sporting performance. But if you have a plan in place and stick to it, you'll get there.

On Cellulite..

2011-11-17T10:43:00.000-08:00

A lot of people have it and most wish they didn't. I don't think it is useful for people to think that cellulite is different from 'normal fat', or that it is hereditary, even though there is some evidence to suggest both. The reason that I don't think it is helpful is because that mentality won't help anyone get rid of it, which is what most people want to do.

From my observations at figure competitions, my theory is that you CAN get rid of all cellulite through exactly the same mechanisms as you would to get rid of fat; appropriate diet, exercise and a plentiful intake of clean, filtered water. This applies to women of all ages. Hiding behind excuses will never help any of us achieve our goals. In my experience, dry skin brushing and expensive skin lotions and potions are a waste of time and money. If you really want to get rid of cellulite, you need to eat right, drink right and train right. It's not always the easy option, but it's the only one that works!

Defeat

2011-11-16T09:59:00.000-08:00

It's easy to get downhearted when you give something a really good go and it doesn't work out. Perhaps you fell off the diet wagon, perhaps you started running and gave up, or perhaps you just can't fit into those size 10 jeans no matter what you try.

The thing about success is it doesn't usually happen overnight. And it usually takes a whole lot of failed attempts in order to find the way that does work for you. From my experience, the people that achieve the most in pretty much every aspect of life are the ones that never give up, the ones that keep on failing and getting back up, and the ones that refuse to accept defeat. These people see failures as being a step closer to discovering what will work, rather than taking it personally and deciding they just can't do it..

The key is to never give up... find people who've done what you want to do and let them help you, try a different angle, keep learning, but never give up... do that and you will reach your goal. Very few people hit the jackpot right away, but those who persevere almost always do..

How to Stay Motivated

2011-11-11T11:01:00.001-08:00

One of the most common reasons people don't achieve their goals is a lack of motivation. It's usually easy to start out on a new and exciting endeavour, but when the going gets tough and the initial novelty wears off, it can be hard to keep going.

Finding motivation isn't easy, but it can get easier. Like most things, it's a habit, and one you can actually learn to be good at. In fact, there is a very blurred line between motivation and discipline.

Getting disciplined takes effort..especially when you are used to giving up and hence lack confidence. The first few weeks of getting into a new diet or exercise regime can be uncomfortable and challenging.. even scary.. but over time it becomes easier, then a habit, and eventually something that you miss if you don't do it...

There are a few things to remember if maintaining motivation is sometimes hard for you. Firstly it's really important to have a goal that inspires you - one that gets you fired up and that actually matters to you that you succeed. Excitement, visualising yourself being a success and talking about your goal will all help to keep you focused and on track.

Then it's important to get some social support. You can go it alone, but your success rate will be much higher if you've got people around you who will encourage you to keep going when you're running out of puff. Remember that you don't have to be perfect. Nor do you have to be 'as good' as anyone else. This is your journey, your happiness, and the way you go about things will be different to anyone else, so don't compare. Do however find inspiration. People, quotes, pictures.. whatever it takes to keep you moving forward. A vision board can be useful here.. it's a visual representation of your goals and what they will mean to you when you achieve them.

Remember that motivation will ebb and flow. It doesn't remain consistent for anyone, so if you feel yourself dwindling a little, hang on in there.. seek help... just don't quit.. your motivation will return again, and this is where it's important to have a support network to help and support you.

Finally, think positively and surround yourself with positive people. You WILL get there!

If you want to get in shape but lack motivation come and join the team Phoenix Pro Fitness for a 30 day trial. For just £69 we will show you exactly how you can start seeing serious results in under a month.. for more information email info@phoenixprofitness.com or visit our website by clicking here

3 every day items that could be stopping you from losing weight...

2011-11-07T05:49:00.000-08:00

When it comes to optimal fat loss, or indeed optimal athletic performance, I'm a real advocate of dotting every i. From macronutrient timing through to ensuring socks are on smoothly and laces tied right, taking care of the little things day to day will ensure that you get the most out of your training and dietary endeavours.

However, for most people, there is no point sweating the small stuff if there are some huge obstacles in the way of your fat loss progress. These may not seem all that obvious, but most people will still be partaking in at least one of the following fat blocking activities on a daily basis... here's 3 of the most common daily items I see that just arn't helping you lose weight, and why...

1) Computers. Sadly pretty much everyone spends too much time in front of their PC, which often results in postural compromises such as kyphosis (rounding of the upper back), short hip flexors and quadriceps, forward head position. These in turn lead to head, neck and shoulder tension and pain, lower back pain, improper breathing patterns, nerve compression, and increased potential for disc herniation and even arthritis. Needless to say none of the forementioned are particularly conducive to efficient movement or increased caloric expenditure.

2) High Heels. Ok guys, most of you can skip this one ;) Ladies, I know when it comes to fashion there's an element of 'no pain no gain', but wearing sky scrapers on a regular basis is really quite bad for your body.. studies show that teetering around in stilettos can place up to 26% more pressure on the medial (inside) of your knee, prompting degeneration and arthritic onset. Wearing high heels might make your calves look better, but they can also leave them in a permanently shortened state which can in turn lead to foot, knee and hip pain. Finally, wearing high heels shifts your body's natural alignment out of whack, tilting your pelvis forward and increasing the likelihood of lower back pain... (this is made worse if you carry a lot of weight on your chest).. and if you're in pain, it's unlikely that you're going to want to train, and if you do, you won't move as effectively as you would if you were pain free.. The only pain I consider to be 'good' in terms of losing fat is that resulting from muscular overload.. anything else will slow you down and needs to be addressed...

3) Microwaving food. There are a multitude of reasons why microwaves are bad for your health, and if something is bad for your health the chances are it's not going to be good for your fat loss goal either. Microwaves heat food by causing water moelcules in it to resonate at very high frequencies and eventually turn to steam, which in turn heats your food. Unfortunately, this also changes the chemical structure of your food, causing it to lose much of its nutritional value. Another problem with microwaving is that it can often lead to leaching of carcinogenic toxins from plastic and paper containers into your food. A toxic body is often a fat body.. so avoid the microwave where possible and if you absolutely have to use it opt for a low frequency setting.

Leptin; a key piece in the obesity puzzle?

2011-10-14T03:42:00.001-07:00

When scientists discovered the hormone leptin in 1994, a wave of excitement spread about it's potential to be the antidote to obesity. Commonly referred to as the obesity or fat hormone, leptin is a protein that is made in our fat cells and is actually designed to protect the body against starvation.

Leptin has a simple but key role in metabolism in that it is responsible for signalling the brain that there is enough energy available within the fat cells to engage in metabolic processes. Each individual has a genetically determined 'leptin threshold' which, providing your body's leptin levels stays above that threshold, indicates to the brain that adequate energy is available, that energy can be burnt at a normal rate, and that it is safe to engage in metabolically expensive activities such as heavy exercise..

Where leptin becomes an issue is in instances such as when people diet heavily; fat is utilised from the fat cells as energy and as a result leptin levels drop, sending your brain into 'starvation mode'. Several protective processes then ensue, including stimulation of the vagus nerve which runs between the brain and the abdomen. This nerve has a role in energy storage and once stimulated, is designed to encourage increased energy uptake to reinstate leptin levels above the optimum threshold. This then leads to over-eating and the commonly known yoyo diet effect...

So is leptin supplementation the answer to obesity?

Well, no. Unfortunately as people get fatter, their leptin threshold can increase dramatically but, just as with insulin (another hormone responsible for controlling blood sugar) in type 2 diabetes, the body can become resistant to leptin, leading the brain to think it is being starved even though that isn't the case. The issue isn't that the body is deficient in leptin, but rather that it is no longer sensitive to it. Also, in people who are leptin resistant, the usual hunger satisfaction people experience from high levels of leptin is extinguished, so that hunger persists even after eating sufficient amounts. This leads to continual overeating in an effort to attain the normal 'reward' sensation of eating.

So how can we increase leptin sensitivity and help combat obesity?

There is no magic pill for addressing obesity, but the role of leptin is certainly an important one and steps to improve leptin function are highly advised. In order to improve leptin sensitivity, steps to reduce resistance to insulin and reduce levels of blood trglycerides are key. The reason for this is that insulin resistance actually triggers leptin resistance, whilst triglycerides interfere with the leptin transporter responsible for carrying leptin from the blood to the brain.

How do I increase my insulin sensitivity and reduce blood triglycerides?

Cut sugar out of your diet. Too much sugar is the number one culprit of insulin resistance and the resultant high blood triglyceride levels and leptin dysfunction. Eating a clean diet free from added sugar products will help to restore your body's natural hormonal function, boost energy levels and help combat obesity.

What exactly is 'functional' training?

2011-10-09T11:01:00.000-07:00

Over the past couple of years 'functional' training has taken the fitness world by storm. It's the latest buzzword that pretty much every trainer and every fitness equipment supplier has or is using to promote their wares, and there has been a great deal of excitement surrounding this new frontier in fitness goal attainment.

There is no doubt that true functional exercise prescription is the way forward for attaining optimal results. The trouble is, many people still seem confused about what 'functional training' actually is..

As far as I am aware, the term 'functional training' arose from the specialised exercises utilised by strength and conditioning coaches to improve the performance of their athletes. These specific exercises mimic the speed of contraction, range of motion or joint angle of the whole or part of the sporting movement in need of improvement. By performing these exercises under moderate load or resistance, transference and thus improvement of the actual sporting movement is achieved.

This philosophy also works extremely well for people outside of the sporting realm, because what functional training means at the most basic level, is training movement patterns. It also means training the body to adapt in such a way that will enable it to perform better in day to day life, whether that be with greater mobility, increased strength, lower body fat, less pain etc etc...

The not so exciting thing about functional training is that what this really means is that the simplest exercises are usually the ones with the greatest bang for your buck. For example, if you spend the majority of your time with your eyes open and your feet on terra firma, then doing bicep curls on a swiss ball with your eyes shut might not be that applicable to your fat loss goal.

Likewise, the exercise below is in no way functional, just dangerous...

So, whether you're training for a sport, for fat loss or for better health and fitness, ensure that your program incorporates exercises that will genuinely help you perform better.. For example, this may be a simple core lift such as the deadlift for increasing metabolism-boosting muscle mass and strength development, or a standing overhead medicine ball throw for improving velocity in the javelin.

You know you've become a great coach when...

2011-08-29T09:37:00.000-07:00

Here is a guest blog from my mentor, colleague and friend Dax Moy. It emphasises everything I believe in with regards the fitness industry and highlights the importance of fitness professionals from all areas of speciality coming together and remembering what we are all here to do... facilitate others and promote health, wellness and happiness.

Over to Dax...

Ever heard that expression "To A Hammer, Everything Looks Like A Nail"? It's another way of saying that we frame what we see through the filter of our own experience. A PT thinks PT is the only way that makes sense, a Bootcamper thinks that bootcamps are 'where it's at' and Zumba instructors believe that Zumba is the answer (If I missed out any of a hundred other exercise modalities then I apologise).

The truth is, they're ALL relevant as they all provide challenge to one or more of the elements of health by challenge the cardio respiratory system or the muscular system in some way.

So, that being the case, there is no 'bad' or 'waste of time' exercise, no matter what you personal belief or bias toward or against them may be.

The is only muscle contraction, the acceleration, stabilisation or deceleration of force and the other 'side effects' that come along with those contractions.

The argument for or against a certain kind of exercise system/modality then, should not focus on our individual bias, but simply answering the questions "Does this yield the kind of result that the client is seeking?" and "is there a better/faster/easier way to yield that result?"

And remember, for some that 'result' may be simply to enjoy their experience of being active again in which case, Zumba, step or any number of other 'frowned upon' exercise modalities may actually be PERFECT for them.

So the REAL debate around the various modalities shouldn't be one of whether they deserve a place in the exercise continuum but rather HOW they fit into it and for WHO.

The secondary debate should be one that asks "How can we ensure that the guardians of this particular branch of exercise coaching are as knowledgeable, skilled and able as they can possibly be so that they can help their clients achieve their results easier/better/faster?"

We can point the finger all we want but the truth is that many coaches from many different disciplines are doing a GREAT job whilst many others aren't. Let's learn from those who provide a great service, great experience and great results and help them to influence those who are falling short on these 3 qualities.

There's more than enough room for many different 'flavours' of exercise prescripton so trying to limit choice to just one makes no sense AND harms our relationship with those we're supposed to be serving.

As fitness professionals we are collectively tasked with helping the WORLD to understand the benefits of positive exercise, nutrition and lifestyle choices so let's do that with one clear voice rather than shouting out thousands of messages that merely add to the noise and confusion that the public is already being bombarded by.

Right now the world is DROWNING in information yet THIRSTING for true knowledge about how to look, feel and perform at their very best. We can serve it best by offering the drink and letting them decide if they like the taste rather than dunking their heads under information that we hold a strong bias about.

Want to be a truly GREAT coach?

Instead of trashing the exercise system of your 'enemy', analyse it for what's great about it. What works? Why? How does it deliver its results? Why kind of people enjoy this modality? Why?

When you can go against your bias and see the positives, you'll know that you've grown.

If you believe as I do that the role of a coach is to help your clients win, this is the only approach that truly makes any sense. Anything else makes losers of both our clients and ourselves.

A closed mind serves no-one.

Open your mind : )

Dax Moy
Founder Personal Trainer Success Academy
http://www.personaltrainersuccess.ning.com

Author of The Best-Selling MAGIC Hundred Goal Achievement Program
http://www.themagichundred.com
and The World Reknown Elimination Diet Plan
http://www.eliminationdietchallenge.com

P.S - This works for religion, politics and any other area where you have a bias too : )

You know you should be blogging, but what do you write about?

2011-08-27T10:02:00.000-07:00

Having spent a fantastic day coaching the Fitness Fortune Coaching group at our mastermind, one of the things that came up was that, whilst everyone knows they should be blogging regularly, they're often short of inspiration of what to write about. I also think that a lot of the 'blogging inertia' that fitpros experience is a lack of confidence in their ability to write, so I wanted to give you some tips to make it easier for you and help you attract more traffic to your business..

Firstly, let's look at just a few of the benefits of blogging:

1. It helps you develop 'know, like and trust'. This is a valuable concept I learnt from my former mentor and colleague Dax Moy, and is something you really need to develop before people will be willing to invest in you and your business. Blogging regularly helps put you at the forefront of people's minds, developing top of mind awareness (TOMA), so that when a prospect wakes up one morning and thinks, 'I need to get fit/ lose weight etc etc, you're the first person they think of to go to for help.

2. Blogging helps consolidate your own knowledge. I find writing reminds me of information I may not of used for a while, and also highlights gaps in your knowledge that need filling.

3. Blogging increases your search engine ranking - using plenty of keyword rich text and links to your site will help potential clients find you more easily when they enter keywords into their search engine.

The next hurdle is finding regular things to write about. This is really easy... think about the questions your clients ask you on a daily basis. If they are asking, chances are other potential clients will be wondering the same thing, so it's up to you to answer it for them. Make a list of questions you get asked and turn them into blogs. Write about things that interest you.. for example last week I wrote a blog about plyometric training in bootcamps as I'd been doing a bunch of research for my own practice and it was at the top of my mind, so easy and interesting to write about. Look at current news topics - has someone popularised a new diet, is a celebrity in the news training with a certain piece of kit, are the Oscars coming up and everyone wants to look as great as the girls on the red carpet? Outline the news story and add your thoughts and advice on it... don't be afraid that someone might disagree... being controversial creates discussion and interest. Check out recent research on your niche area - what studies have come up that would of interest to your readers? How can you apply it to provide useful, take home advice to your readers?

If you lack confidence in writing, then remember these three things:

1. It doesn't have to be long, and it doesn't have to be perfect. In fact, people don't generally have time to read essays. A couple of paragraphs is fine as long as it's interesting and offers some sort of value. Seth Godin's blog is a great example of concise, useful and regular info.

2. It doesn't have to be scientifically ground breaking, just useful.... unless you are writing to fellow professionals, in which case you might need to delve deeper into physiological underpinnings or business acumen, you can keep your blog really simple and in layman's terms. In fact, regardless of who your target audience are, the ability to simplify information makes for greater resonance - complex articles will only appeal to a limited number of readers...

3. I think the reason most people lack confidence in writing is the fear of what others will think of them. Who cares! If you are confident that your material will help someone reach their goal a little bit quicker then you are doing them a disservice not to post it. Remember the 4 Ws.. 'some Will, some Won't, so What, someone's Waiting.' Also remember that everything that you are not used to doing regularly will be out of your comfort zone, and the more you do it, the easier it will become, until it becomes your comfort zone, so practice writing as often as you can and put it out there... someone is waiting!

To Your Success!

Charlotte

The importance of an unload week

2011-08-25T13:01:00.001-07:00

I was coaching one of our members at Phoenix Pro today who had just returned from holiday and was worried that she hadn't trained for a few days and might have lost strength and fitness and put on a few pounds. On the contrary however, her weight was the same despite a few holiday splurges, and we were able to continue her load progressions, which she blitzed through.

This highlighted the fact that it is actually important to schedule both unload and active rest periods (low demand recreational activity) into your training schedule. They allow for both muscular and neural regeneration, and subsequent gains in both strength and cardiovascular capacity, thus leaving you in a better physiological and psychological place to really give your all.

The picture above gives a simple representation of one of the most basic forms of periodisation, using a step loading progression with an unload in week 4.

At Phoenix, our programming system integrates a natural unload week during what we call 'intro week', which is the first week of any new phase, usually occurring every 4 or 5 weeks depending on each individual client. By unload, I mean a reduction in stress through load (weight), volume and intensity. Adaptation still occurs during this first week thanks to the new stimulus provided by the changed routine, which usually involves more demanding exercises than the previous phase. Likewise, we actually recommend a week's break from training every 12 weeks, to allow the body to rest and repair and reboot the immune system. Without a scheduled rest, the likelihood of injury and illness increases due to prolonged overload. It goes without saying that during unload weeks and rest periods, maintaining a supportive diet is paramount to goal achievement. Whether you are aiming for fat loss, performance or simply stress relief, you will optimise your results by following a clean diet compromising lean protein, plenty of fruit and veg, carbohydrates of primarily low GI variety (sweet potato, legumes and oats are good examples) and lots of water.

If you're a trainer and want to learn more about periodisation and writing effective programs, don't miss my Programming For Profit Seminar on September 11th 2011

Responsible programming of plyometrics for PT and bootcamp

2011-08-18T11:50:00.000-07:00

One of the things that lets a lot of trainers down in their programming is the application of plyometric drills without thorough understanding of their demand on the body. When reviewing various bootcamp and PT programs I often see high intensity, technically advanced exercises being prescribed, usually for time, at high volume, with little regard for foot contacts or recovery and for populations that are highly unlikely to be able to perform such exercises correctly, thus posing a risk of injury and jeopardised results. These exercises include broad jumps, squat jumps, depth jumps, various hop sequences, repeated jumps and box drills, amongst a range of others.

It's essential to remember that in order to illicit optimal physiological response, one must first and foremost ensure that prescribed exercises are within the capability of the client/s in question. Therefore, plyometrics should be progressed from very basic deceleration and landing mechanic drills, to exercises of increasing complexity only as and when technical proficiency allows. Remember also that just because you may be excited by certain exercises, does not mean that your clients are ready for or indeed will benefit from them. Get your clients strong through mastery of the basics first, then progress.

If you arn't familiar with the basic principles of plyometric exercises and how they apply to your PT and bootcamp clients, then below is a very brief explanation..

The purpose of plyometric exercise is to increase the power of subsequent movement by utilising the stretch shortening cycle (SSC) which employs the energy storage capabilities of both mechanical and neurophysiological components.

A quick bit of revision - the mechanical model of plyometrics describes the energy storage capabilities of what is known as the series elastic component (SEC). When a muscle is stretched rapidly, as occurs in an eccentric contraction, the SEC (which is formed primarily of tendon tissue, but also some muscular components) acts as a spring and lengthens, storing elastic energy in the process. If this action is followed swiftly by a concentric contraction, this stored energy is released, thus contributing to a greater level of force production by naturally returning the musculotendinous unit to its original configuration. If the rate of amortisation (or transition between eccentric and concentric contraction) is too slow, however, the stored energy is lost and dissipated as heat.

The neurophysiological model of plyometrics describes the enhancement of the muscle's concentric muscle action by use of the stretch reflex. The stretch reflex refers to the body's involuntary response to an external stimulus stretching the muscles and is the reflexive response resulting from muscle spindle activity. Muscle spindles are proprioceptive organs that detect rapid stretch and respond with reflexive muscle shortening activity, thus increasing the activity and subsequent force production of the agonist muscle. Once again, if there is too long a delay between eccentric and concentric contraction here, the effect of the stretch reflex is lost (1).

Plyometric exercise is hence used extensively to promote optimal force production in athletes, but if it is going to be used with non athletic populations then the same considerations for programming need to apply, with careful consideration of exactly why and for what purpose it is being prescribed, as well as frequency, duration, targeted area, recovery, progression, appropriate warm ups etc etc. Ultimately plyometrics drills involve maximal efforts to promote anaerobic power, are therefore neurally demanding and thus require adequate recovery. It is a mistake to think of them as cardiovascular conditioning, and care must be taken when programming for all populations to ensure that the intensity of the exercise is not beyond the technical proficiency of the individual.

If you would like to learn more about effective programming for a variety of demographics, there are still a few spaces left on my Programming for Profit seminar on September 11th. For more details email info@phoenixprofitness.com or click here.

To Your Success!

Char

www.charlotteord.com

1. Baechle & Earle (2008) Essentials of Strength and Conditioning. Nebraska; Human Kinetics.

WHy I think the PT industry is running before it can walk...

2011-08-12T03:04:00.003-07:00

As you probably already know I am a great believer in education. And I think it's brilliant that the PT industry is gaining momentum and trainers are investing in their education more than ever, raising the bar for the entire industry and facilitating better results for the general population.

But I'm worried. I'm worried that the PT industry is running before it can walk. With the surge in popularity of functional movement screening and kinetic chain assessments (both of which I think are invaluable tools in the right hands), comes the inevitable yearning to be able to 'fix' what is wrong. Now there is nothing wrong with that, in theory. Except that in the fast-moving personal training industry, everyone wants to be able to do everything here and now, and that is where things come unstuck.

All around there are trainers decompressing, ARTing, shiatsuing, nerve flossing, even, OMG, manipulating their clients, when they haven't taken the time to really learn human anatomy and function. I'm not talking about the basic skeletal and muscular structure you learn on your first PT certification here, I'm talking about the in depth familiarity of the entire musculoskeletal, nervous and vascular systems that is absolutely essential to carrying out any of the above, because in my opinion until you possess that knowledge you really don't know how these therapies are going to impact on your clients' bodies.

I think it is brilliant that trainers are broadening their horizons and taking a more holistic view of coaching and caring for their clients, but do not be so naive as to think you can go on a weekend course and deliver the same results as those who have studied orthopaedic and physical therapeutics for years. That is not to say I think you need to do a medical degree to fix movement patterns; indeed some of the greatest coaches I have ever met are almost entirely self taught, but you cannot skip steps.

I'm not knocking any of the courses available out there as I think they all have their place, but if you want to go down the physical therapy route, then make it your priority to really learn your anatomy, so that you understand the action reaction process of your applications. A great starting point is the medical text, 'Anatomy at a Glance' by Faiz & Moffat.

To Your Success!

Char

www.charlotteord.com

How would you fare in the Dragon's Den?

2011-08-08T01:47:00.000-07:00

Last night I spent a rare moment in front of the television watching Dragon's Den, and even though I only caught the end, it instantly highlighted a very important point for all business owners, including those of us in the fitness industry (For those of you who don't live in the UK, Dragon's Den is a tv show where business owners pitch their ideas to a panel of leading entrepreneurs in the hope that they will invest in their projects).

As those of you who have been on my Studio Success Seminar will know, I am an absolute stickler for tracking just about everything, and really knowing the numbers involved with my business. So, I watched in bemusement last night as one of the contestants presenting their pitch could not answer when one of the dragons asked her what she was spending her £700,000 annual outgoings on. She couldn't even hazard a guess as to how much they spent on payroll. ERROR! What had up until that point been a great pitch, suddenly turned into a high risk investment because the business owner was clearly not in touch with the numbers involved in her company and the whole enterprise was therefore based on chance.

Don't let your business be based on chance! If you arn't already checking and monitoring your incomings, outgoings, receivables etc on at least a weekly basis then you could be leaving money on the table and missing a key opportunity to forecast ahead, safeguarding the future of your business.

So, how would you fare in the Dragon's Den? If the answer is 'not very well' then figure out why and act on it!

To Your Success!

Char

Fit Pros Looking for big Return on Investment?

2011-08-03T05:58:00.003-07:00

If you're anything like me, you probably didn't get into the fitness industry to make a shit load of money. You probably got into it because you have a passion for fitness, sport, health, or helping other people fulfil their goals. However, no matter what your reasons for getting in the industry, you've probably realised by now that you still need to make some money in order to be able to give more, enjoy it more, and actually have a life as well. After all, you're no good to your clients if you're burnt out and unhappy. In fact, you probably think it'd be really quite nice to earn more from what you're already doing, because whilst you love your job, struggling for money isn't fun, right? And I think the job we do is really quite important....

So, when trainers started asking me to share my business and training strategies, I thought long and hard about how I could offer them serious return on investment (ROI). What I came up with was my Studio Success Seminar, which is literally every last bit of information I have gleaned from top business people, coaches, books and other resources the world over, all jam packed into one day of full on, easy to implement, AHA!-moment fantasticness. In fact, when I think about what I invested to gather all of the pearls included, we're looking at something like 200x the price of a seat on this seminar, not to mention the hundreds of hours spent reading and researching, trials and errors. And it pleases me greatly that I can save YOU that time and money and move your business onto greater things a LOT faster..

Of course the seminar isn't for everyone. If you don't want to discover how to attract the clients you love working with, increase your income, have more free time, have an awesome team to work for you, and really enjoy your work, then this seminar is most definitely not for you.

If, however, you want to grow your business, avoid costly mistakes, and really use your business as a vehicle to realising the life you really want (whether you have (or are looking to have..) a facility or not) then this is for you.

The Studio Success Seminar takes place at Phoenix Pro Fitness, Godalming on August 21st 2011. Places are £199/pp and you can reserve your place by emailing info@phoenixprofitness.com but hurry, because there's only a few seats left..

I look forward to helping you take your business to a new level..

To Your Success!

Charlotte

Developing Your 'Coach's Eye'

2011-07-11T09:46:00.000-07:00

Everywhere I go, no matter who I’m with, what I’m doing, what kind of day I’ve had, I find myself drawn to how people are moving; whether their foot is supinated, whether their arm swing is asymmetrical, whether their talus is medially rotated, whether their C1 looks out of whack, whether one of their shoulders is elevated, or maybe just that they’re moving pretty good. It’s verging on obsessional. In fact, it’s fair to say I have become a rubber necker of dysfunctional movement.

This pleases me greatly. You see, every awesome coach I have shadowed over the past 10 years has had an incredible ability to watch someone and see where their movement pathology lies. And I realised how incredibly important it was to be able to do this, not just for my elite athletes, who need to perform at top level, but also for my every day clients, who also need to perform at top level in their game.

I always start my assessment of movement when my clients walk in. The more you watch, the easier it becomes to see distortions in correct function, but the best way to start is simply to look at one joint, one body part, and really look… look for asymmetry, look for lagging, look for elevation, rotation, supination, pronation, lateral sway, distorted frequency, head carriage… and start creating a matrix – a conceptual grid of reference that you can build on every day so that before you know it, something that isn’t quite right stands out the second you see it. And then you are in a position to think about addressing it, and really start making a difference…

Programming for Profit Seminar

2011-06-29T00:56:00.000-07:00

September 11th 2011

Are you looking to improve your ability to periodise training for both your fat loss clients and athletes?

Would you like to develop a system of programming that saves you time and money whilst also delivering consisent results regardless of who delivers the session?

Would you like to learn an incredibly comprehensive consultation blueprint for analysing your clients, and how to interpret that information into a program that works?

Would you like to discover the programming methodology used to design the annual program for the England lacrosse squad, and how you can use these principles with your own athletes and clients?

Would you like to learn how to put together a warm up that is as beneficial to your trainees' results as the rest of their session?

If you answered YES to any of the above questions then the Programming for Profit Seminar is for you! This unique one day seminar will shine the light on effective periodisation for a variety of demographics and give you a ton of confidence in writing your programs as well as saving you a huge amount of time, leaving you free to do other key things in your business and your life.

At the programming for profit seminar you will learn:

The philosophies behind periodisation - made simple!
How to create a killer consultation
How to interpret this information into a program that gets results and reduces injury
How to create a programming system that saves you time and money
How to make passive income out of your current programming knowledge
How to periodise annual plans for athletes and every day gym goers
How to develop a warm up that delivers serious performance enhancing results
How to load your clients for optimal adaptation

The Programming for Profit Seminar is £199/pp and numbers are limited. Book your place by contacting us at info@phoenixprofitness.com

Have a great day!

Victory and Defeat

2011-06-23T12:30:00.001-07:00

‘It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place will never be with those cold and timid souls who knew neither victory nor defeat.’

– Theodore Roosevelt

Strength & Conditioning for your fitness business

2011-06-16T10:17:00.001-07:00

1)Deadlift your business to new heights by taking the handbrake off your goals and realising that if someone has to achieve something big, it may as well be you..

2)Overhead Press on with creating your systems, which will save you time, energy and money in the long run.

3)Glute bridge – getting your butt off the floor and into action is essential if you want to get ahead in the fitness industry and in life. This can’t be a one off effort, it has to be consistent, year in and year out. Move your butt!

4)Hurdles – they’re part and parcel of life and growing a business, but recognise them from afar and you can take a run up – hurdles are easier to overcome if you have some speed behind you rather than jumping from a stand still..

5)Floor exercises – never forget that first and foremost you are a coach and what you do on the gym floor will be talked about, and that is what leads to valuable word of mouth referrals. Give your all every time you hit the gym floor…

6)Relays – remember that you will never spread the word about your business faster than a group of people will, so get networking and ask your clients for referrals – pass the baton on!

7)Lunge and reach – reach out as far as you can to as many people as you can and not only will you help a lot of people achieve their goals and leave the world a better place, you’ll also feel fulfilled yourself. Not everything is about money.

8)Zig Zag Sprints – in order to keep your business moving forward you have to be prepared to move at speed and change direction quickly when necessary. Change isn’t just important for the health of your business, it’s essential. Be afraid of it if you have to be, but do it anyway.

9)Bicep Curl by picking up the phone if you want to learn how to write programs that deliver! My Programming for Profit Seminar on September 11th 2011 will show you exactly how to write effective programs for fat fighters through to elite athletes, and systems that will save you time, energy and money. You can find more information on the seminar here

10)Cool down after every intense block of work you have; if you know you have a heavy month of work scheduled ahead, make sure you plan for time out and true rest at the end of it. Nothing dampens motivation and threatens the immune system like stress and fatigue, so look after your health because you’re no good to your business without it!

The Road Not Taken...

2011-06-09T07:39:00.000-07:00

Today I spent the morning celebrating the life of a warm-hearted, fun, genuine and wise friend, Gerry Goring. During the ceremony, his brother, Trevor, beautifully read one of Gerry's (and my) favourite poems, which I think resonated with just about everyone on some level. As the words of the poem filled the room, it made me reflect on the fact that we all have choices to make, some easy, some hard, and all the while none of us ever really knowing what the repercussions of those choices not taken would have been.

For me, what I take from this poem is that sometimes you will follow the paths of others, and sometimes you will step out of your comfort zone and tread your own, and regardless of which you do more of, ultimately the collection of those two options creates your own unique journey. And it is that, that you leave behind for others to follow, or not, as they so choose. Your map, your experience, your legacy. But there is no right or wrong, only right or left, guided by your beliefs and values, with no point for regret. RIP Gerry.

The Road Not Taken

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

Mission: Mission Statement

2011-06-06T02:32:00.000-07:00

Yesterday I presented the first Studio Success Seminar at Phoenix Pro Fitness to an awesome bunch of fitness professionals from around the UK. What struck me most about this talented bunch of trainers was that, despite their obvious proficiency as coaches and clear goals, less than half of the group had a clearly defined mission statement or core values.

The mission statement serves a number of purposes:

Firstly, it sets a standard for what your company is trying to achieve and how.

It articulates to those outside of your company (prospective clients, other coaches etc) what your company does and what your intentions are, ie your vision

It defines your company's true purpose.

It keeps you on track and prevents you from straying away from your company's true purpose. Deviating too far from your mission statement will cause others to doubt your capabilities and intentions.

A good mission statement inspires its employees

When you sit down to write your mission statement, keep in mind who it is you are trying to serve, how you can best help them to fulfill their needs and desires, what your core values are, and what culture you want your company to embody.

Without it, you and your employees will find it difficult to stay true to your purpose and the people you are trying to attract into your business will be unclear as to what it is exactly that you can do for them...

The mission statement of Phoenix Pro Fitness, for example, is:

'Phoenix Pro Fitness strives to provide the finest, most comprehensive fitness service available. We will embrace the needs of every single client to empower them on a physical and emotional level and elevate them to their ultimate best.

We are 100% committed to providing outstanding customer service, every single day of the year. We embody pride, courage, honesty, integrity, physical strength, mental toughness, relentless faith and burning passion.

We will lead the way in the future generation of fitness training to put individuals back in control of their bodies and minds and facilitate them to prosper in health, happiness and success. We will achieve this by honouring our commitment to ongoing personal development and a continuous openness to learning, thus ensuring our work is hallmarked by excellence in everything that we do.'

What is your mission statement?

24hrs at FEB..

2011-05-23T01:51:00.000-07:00

Fitness Entrepreneurs Bootcamp (FEB) has got to be my favourite event of the year bar none. It's a totally unique conference where you're always surrounded by inspiring people and light bulbs come on thick and fast.

Unfortunately this year I was only able to be at FEB for 24 hours as I had to return home to coach the England lacrosse squad as they begin their World Cup campaign, but even in 24 hours I learnt an enormous amount. So, here are the top ten things I learnt from 24 hours at FEB...

1) A positive attitude is important but determination is more important. You will constantly come up against brick walls. Look out for them and spot them early - it is easier to take a run up and pole vault over, than walk into a wall and have to climb from the bottom.

2)Successful people spend a lot of time in flow, but are also usually very close to the border between flow and anxiety. I can vouch for this - my presentation at FEB followed straight on from one of the most sought after and polished motivational speakers in the world, Mr. Michael Heppell! He was incredible, but as I said in my previous post on public speaking, you have to just be yourself. So I was, and it was great. Don't be afraid of getting out of your comfort zone. In fact, embrace it..

3) If you are hesitating over buying a business or self help book for £9.99, give yourself a slap. That is someone's entire life earned knowledge for 9 pounds and 99 pence. It's probably the biggest bargain you ever saw.

4) Separate your days into Me days, Key days and Stuff days. Most people have a lot of stuff days and not enough planned Me or Key days. Periodise your life 90 days in advance.

5) If you have been training some of your clients for a while they may have already reached the goal they initially wanted to achieve. If that's the case, give them a new game to play. Challenge them. Crossfit is a great example...

6) Make a great impression at networking events. Create a piece of useful literature, a CD, or something WOWy to hand out instead of your business card. Deliver the WOW factor at every opportunity..

7) Make a plan for when you're 60...

8) 'Because I'm worth it'! Dax Moy shook his minimal hair when Paul Mort spoke about this - he knows it, I know it, and so should you.. be proactive not reactive, charge what you're worth, not what your competition is charging, set your own schedule and do what makes YOU happy. You will be a better trainer and better business owner as a result.

9) Shine the torch for your clients. Focus on solving people's problems and you will be in demand. This applies to every aspect of your business including your networking strategies (no more calling people 'wanker' on facebook, that is not shining the torch nor likely to endear prospective clients to you..!)

10) Find your G Spot. If you weren't at FEB, this means honing in on the point of crossover between what you're passionate about, what you're best at, and what gives you the greatest ROI. Work within that G Spot as much as possible.

So there you have it, my top ten takeaways from an incredible 24 hours at FEB. I also learnt that Alwyn Cosgrove does not understand the rules of the conch and that Andy Wake is a crop circle creator as well as founder of Boxercise!

Thanks must go to Mr Paul Mort, Mr Jon Le Tocq, Mr Andy Wake, Mr Dax Moy and Mr Michael Heppell for their enormous inspiration and help with the above points. And if you see any of the fore mentioned releasing a book for £9.99, don't even think twice about buying it!

Char

...And Death Came Third

2011-05-21T00:20:00.000-07:00

I went to a great book launch this week which really made me think about the importance of networking, and how very few people in the fitness industry have any kind of strategy when it comes to attending networking events.

The book, entitled, '..and death came third' got its title from a 1984 survey printed in the New York Times, which found that when asked what they feared most, people rated death third, after walking into a room full of strangers and speaking in public. People were actually LESS afraid of DYING than walking into a room full of strangers!! As someone who has in the past who has suffered from terrible nerves in both of these situations I do, however, find these statistics totally believable.

The biggest take home pieces of advice I picked up from the evening were, with regards to networking, go to networking events with the sole intention of meeting people and forging new relationships. Get to know people and their interests and find out if there is a way you can help them. Go to give, because it always has a funny of way of coming back round to you. DO NOT go and try to sell at everyone in the room. Ultimately everyone is there to do business and none of us like selling much anyway, so why do it? The main point of networking is to make new connections, who will then refer you to their contacts and help you sell.

And, with regards to speaking, just be yourself. This is a lesson I learnt a while ago and the more I speak with my voice, in my style, from my experience, rather than trying to copy someone else's style, the more confident I get with my delivery. Ultimately confidence comes from practice and positive reinforcement, but first and foremost, just be yourself :)

The Power Of Why

2011-05-12T06:37:00.000-07:00

My career in the fitness industry hasn't been the longest in history, but what the journey so far has taught me is that there is one word that has stood me in greater stead then any other in my quest to become the best coach I can be, and that question is 'Why'?

When I fist started training, I was afraid to ask why. I was afraid that asking why would make me look stupid, that I might not understand the answer, or that people would expect me to already know the answer and then think badly of me that I didn't. Now I realise that the only way to truly progress is to ask questions about what you don't know and also question what you hear, particularly when it comes to training and nutritional principles.

In the fitness industry, we are constantly bombarded by varying opinion, and often the person who shouts the loudest gets listened to. It's not good, but that's the way it is sometimes, and it is up to us as trainers to question what we hear and ask why: why is that the best training protocol? Who says? Why am I programming this exercise for this client? Why am I telling people not to eat certain things? Is the research right? Do my real world results say something different? Is this really the best program I can write for this client?

You get the picture. Don't just assume, or leave it to someone else to tell you what will get the results you want and what won't. Sometimes you have to put your neck on the line and experiment, even if it's just with yourself. I've been doing a ton of research on ankle rehab post breaks and injury recently, and today ran for 5 minutes on the treadmill. This may sound trivial, but it was the first run more than 30 metres I have done since suffering a tri-malleolar fracture in November. My surgeon, and numerous other specialists, told me that 12 months is realistic to be running again, but today I experimented to see what happens at 5 months. So far, so good, and it will make a big difference to my athletes and clients who suffer similar injuries if I can personally vouch for the fact it is ok to run at 5 months if the rehab has been comprehensive enough. How many surgeons actually see their clients beyond 6 weeks post break anyway?

It's about being an independent thinker, and having the guts to question things even if they have been 'known' for what seems like forever.

I also realised that asking 'Why' is crucial for goal setting and action planning. I used to run about like a headless chicken trying to achieve things that I thought were so hard to achieve that they would HAVE to be fulfilling... and sometimes they were, but if you're going to put your heart and soul into something, then at least ask yourself why... what is the purpose of doing X? Will it help you to achieve happiness? Security? Or something else? Having the bigger picture in mind will not only help you achieve the goal but will keep you focused if the going gets tough...

In summary...

Why ask 'Why'?

Why not?

Need some motivation?

2011-05-10T13:28:00.000-07:00

Check out this awesome pre-match team talk by Coach Flowers...

Fierce Fitcamp and Remote Training

2011-04-20T04:06:00.000-07:00

With summer well on it's way, now is definitely the time to be making a commitment to your fitness if you are serious about getting in shape and feeling great in your skin this summer.

If fat loss and significantly improved fitness are your main goals, your conditioning program will need to incorporate the following elements:

Flexibility and mobility work
Movement preparation
Energy system development (including acceleration, speed, and speed endurance components)
Strength & power development

Fitting these components into a realistic weekly schedule can be challenging, but fear not! I have two solutions for you.

If you are in the Surrey area, then our next Fierce Fitcamp starts on May 2nd for 4 weeks and runs throughout May at 6.30pm on Monday's, Tuesdays and Thursdays in Stoke Park, Guildford. I will be coaching fitcampers through some of the same protocols I'll be using to get the England Lacrosse team ready to win the World Cup! Fierce Fitcamp is £99/person and places can be booked by calling
01483 801150 or by emailing info@phoenixprofitness.com

If you want great camaraderie, first class fitness programming, and most importantly RESULTS, then book your place TODAY!

If you're not in the Surrey area, can't make Fierce Fitcamp or need a more individual program , then our popular remote training membership is for you. Please contact us at info@phoenixprofitness.com for more details.

The Phoenix Pro Fitness team and I look forward to helping you feel FANTASTIC this summer!

Char

I had a dream...

2011-03-16T09:17:00.001-07:00

My lovely office manager Sarah managed to spill coffee all over her keyboard this morning, which meant that on her list of to dos for this afternoon was to purchase a replacement!

A suitable one was found, and in the box came a note. Now, it had never even occurred to me that the boxes things like keyboards are packaged in are actually made by someone, and constitute someone's livelihood (it's obvious, but I'd never consciously thought of it before). But today was different. Inside the box was a note, which read:

I had a dream

Some time ago I had a dream in my sleep
I dreamt that I was shipping millions of boxes around the world
(which is exactly what my company Sweex is doing).
And inspite of useful products in them,
I experienced an empty feeling in myself.
I sat with the dream for a while and pondered over it.
Then I realised - I needed to fill the boxes with my wish for you.

Here is the content:

"Dear Receiver of the box, from the bottom of my heart I wish you a life full of happiness, peace and wellbeing."

Now the boxes are full.

Leon

Founder and Owner of Sweex

It just goes to show that no matter what industry you're in, or however impersonal or far removed your product or service is, it is possible to lift people's spirits and make a difference. I received some really sad news this afternoon, and this tiny piece of paper brought a smile to my face and made me think 'Wow'.

Let us not forget how small gestures can make a big difference.

The Truth About Training For Fat Loss

2011-02-27T11:04:00.000-08:00

There is no doubt that the fast moving world of sport and exercise research combined with 'in the trenches', on the gym floor findings is an exciting place to be for coaches and fat loss seekers alike. New protocols, programs and nutritional strategies come up all the time, and there is a wealth of knowledge available to guide your journey to success if you are so inclined. What can make life difficult, however, is the myriad of conflicting views and ever changing opinions of various experts regarding exercise and nutrition, many of whom will advocate something new every month leaving nothing but confusion in their wake.

There are a number of ways to skin a cat, but if you're looking for fat loss, a good place to start is by taking a look at what stereotypically lean groups do and start applying those techniques to your own lifestyle.

Steady state aerobic exercise has taken some seriously heavy rap from trainers over the past few years, as Tremblay's (1994) landmark study demonstrated that high intensity interval training yielded a nine-fold increase in subcutaneous fat loss than steady state training. However, one look at the standard 'cutting' protocol for bodybuilders, the absolute masters or fat loss, indicates that submaximal exercise certainly plays its part in shedding those unwanted pounds. Indeed, longer stints of endurance exercise provide an effective way of increasing workload and thus energy expenditure, the latter of which being the most essential factor in fat loss. Unlike high intensity intervals, which relies heavily on carbohydrate as opposed to fat utilisation for energy, sub maximal training is a key stimulus for fatty acid oxidation, and thus plays an integral role in fat loss.

Bodybuilders, fitness models and other groups requiring high levels of body leaness often utilise what is known as depleted state training (training whilst fasted, ie. first thing in the morning before breakfast) in order to maximise the proportion of fat oxidised (ie. fatty acids stored in the form of tryglycerols in adipose tissue are mobilised in response to energy demands). In addition to optimising fat utilisation during exercise, depleted state training also upregulates the release of enzymes involved in fatty acid metabolism. Consequently, as it is dependent on fat rather than carbohydrate, a role for fasted, submaximal, steady state exercise(50-70% VO2 Max)becomes apparent. When utilising depleted state training, care must be taken to avoid muscle catabolism (breakdown) and the associated decline of basal metabolic rate. This can be achieved by increasing protein ingestion.

That's not to say that interval training doesn't play it's part too. Despite the fact that high intensity exercise primarily relies on glycolysis (the breakdown of glucose, a carbohydrate, into pyruvate), and the phosphocreatine system for energy, it nevertheless initiates a much greater Excess Post Exercise Oxygen Consumption (EPOC), which is an increased energy requirement post-training. What is interesting is that this energy requirement is greatly contributed to via fat oxidation, meaning that high intensity intervals are, also, great for burning fat. Indeed, professional sprinters, who typically do considerably less overall work during a session than their long distance counterparts, are commonly the leanest athletes around.

Finally, resistance training, or lifting weights, lends itself extremely well to increasing basal metabolic rate and goal attainment providing the goal is fat loss rather than weight loss (muscle mass is considerably denser than fat and thus weighs more despite taking up less surface area). As well as initiating elevated heart rate and having anaerobic fitness gains, muscle gains resulting from resistance training also increases the energy cost of both exercise and recovery, making it a powerful stimulus for fat loss.

Obviously when deciding which fat loss strategy is right for you will depend greatly on your time availability and other goals. If you are a sprinter or thrower for example, steady state training is unlikely to be of use to you due to potentially negative impacts on your power output and anaerobic capacity. The take home message, therefore, is to think carefully about the following three things:

1) what tools you have available to you?
2) what your other goals are and which strategies will align well with them?
3) How much time do you have?

If in doubt, enlist the help of a good coach who will help you establish a program suited to you and your goals. If you're interested in having a remote training program written specifically for you by me, Personal Trainer of the Year 2010, then please contact me at info@phoenixprofitness.com

www.phoenixprofitness.com

Remote training with the UK Personal Trainer of the Year 2010

2011-02-24T04:11:00.000-08:00

Since winning Personal Trainer of the Year 2010 I've been inundated
with requests from people wanting to train remotely with me, but
with the opening of my awesome new personal
training/fitness club, Phoenix Pro Fitness, in Godalming I haven't been able to take on any more remote trainees due to time restraints.

Well, I bring good news! Now that Phoenix Pro is open and getting
fantastic results our our 'in house' members, I once again have
some spaces for remote trainees.

Our remote training package gives you the opportunity to benefit
from top class coaching and programme design from the comfort of
your own home. Whether you train at a gym near you or in your
living room (or curently not at all!) a regularly progressing
programme, based specifically
on your goals, training history and biomechanics, combined with my
coaching expertise and support, is guaranteed to turbo charge your
fitness levels, boost your sporting performance (or your
performance in the game of life), and improve your health
significantly, not to mention have you looking HOT in time for summer :)

We offer both 3 month and annual remote training packages, both of
which include the following:

- thorough nutritional, lifestyle, biomechanical and health
assessments.
- individual programme design, changed every 4-6 weeks.
- ongoing email support
- full nutritional support to align your diet with your goals and
lifestyle
- our comprehensive Phoenix Pro Fitness Exercise Manual

Our 3 month and 12 month remote training packages are priced at
£49/month and £39/month respectively.

For more information please contact me at info@phoenixprofitness.com

Spaces are limited so if you want to make a big impact on your
fitness, waistline or performance this year without the personal
training price tag, get in touch today!

Have a great day,

Charlotte

Trimalleolar fracture recovery

2011-02-22T13:06:00.000-08:00

This blog is for anyone who has suffered a trimalleolar fracture, and particularly those who are looking for a glimmer of hope that it won't take 12 months to be back on your feet like some surgeons will suggest!

To give you a bit of background of my injury, I broke my ankle on November 20th 2010, jumping off a rock. I had an ORIF the following morning (7 pins, 1 long plate), having had a series of rather testing manipulations to realign my bones the night before, and was on my way home via a 7 hour sleeper train journey the day after my op.

4 months on and I am back to full training in the gym, squatting, lunging, deadlifting etc. Today I did 3 sets of 24 walking lunges with barely a difference between the two sides. My physio and I are both confident that I will be starting to run again in the next few weeks, and I am happily walking the dog for 40 minutes or so each day. Range of motion in the ankle is still limited compared to the other side, but improves weekly and no longer affects my gait.

I have seen my physio once a week since I came out of plaster (5.5wks post op) but also did various exercises to keep my upper leg and glutes strong whilst I was in plaster. I believe this is key to a quick recovery. I also ate with my recovery in mind, supplementing with Kaprex, bromelain, tumeric and echinachea to promote bone healing and reduce inflammation, and ate a clean diet full of quality lean protein and nutrient dense foods such as vegetables and fruits.

I think the key things to remember if you have suffered from this, or any break for that matter, is to stay as fit and strong as you can whilst you're in plaster to reduce muscle atrophy as much as possible, eat a really clean diet to give your body as much support as possible while it heals, and keep a positive mindset. These three things will undoubtedly affect your rate of recovery, and let's face it, when you are on one leg there isn't that much better to do than a few exercises! :)

Wishing all those of you with a fracture a very speedy recovery, and keep your chin up, I know it feels like it sometimes, but you won't be on crutches forever!

Charlotte

Bye, Bye Back Pain

2011-02-21T09:00:00.000-08:00

Yesterday my team and I here at Phoenix Pro Fitness had the
pleasure of hosting chiropractor and fitness coach Austin Lawrence,
and 25 health and fitness professionals, for a back pain workshop.

Mechanical back pain affects millions of people, with 85% of the US
population experiencing an episode at some point during their
lifetime. Indeed, both in the US and UK, a bad back comes second
only to the common cold when looking at GP/physician reason for
attendance figures.

Of all cases of back pain, 70% are due to lumbar sprain or strain,
10% are due to age related degeneration of discs and facet joints,
4% are due to herniated discs, 4% due to osteoporotic compression
fractures and 3% to spinal stenosis. All other cases account for
less than 1% of cases.

What this essentially means is that 70% of back pain is curable
with the correct combination of manual therapy and corrective
exercise. Contrary to popular belief, however, this does not mean
endless stretching of the hamstrings (which will probably add
further problems by increasing rather than reducing anterior pelvic
tilt and increasing lumbar compression),
or improving the strength of your back musculature (which is not a
precursor of back health, particularly in the short term, but back extensor endurance is...), or
doing loads of sit ups to strengthen your torso (spinal specialist
Dr. Stuart McGill actually initiated degenerative disc disease by
putting rats on a trunk flexion machine...).

So what is the answer?

Well, the bad news is that the answer very much depends on your
individual symptoms, fascial status and skeletal alignment. It could be a case of ankle binding, tight fascial trains, anterior femoral glide syndrome, reduced spinal stabilisation, amongst a host of other disadvantaged states..

The good news, however, is that all of these things are easily
identified and corrected with a thorough kinetic chain assessment
and subsequent soft tissue and decompression work. For members of
Phoenix Pro, this is included in your membership already, so if you
have any niggles at all we can straighten them out for you right
away. If you're not a member of Phoenix but would like a full
evaluation, please contact us today on 01483 801150 or
info@phoenixprofitness.com

Similarly, ankle and knee pain can often be rectified in a matter
of minutes.

Above all, remember that pain is your body's way of telling you
that something isn't right and needs to be fixed, otherwise it will
just compensate more and create other problems elsewhere.

Don't put up with pain, get it fixed!

Have a great week,

Charlotte

Overtraining, and how to avoid it..

2011-02-18T03:44:00.000-08:00

I received an email recently which made me think about over-training, and how, if it occurs in athletes who are regularly overseen by qualified coaches, the likelihood is a lot of people training by themselves may be succumbing to, or running the risk of it.

What is over training?

Over training (often referred to as burnout, overfatigue and chronic overwork) is defined as excessive frequency, volume or intensity of training that results in reduced performance, fatigue, illness or injury. These symptoms are often as a result of insufficient rest and recovery, and also inadequate nutritional support. There are various stages of anaerobic overtraining, with the initial decrements occuring in the neural system, then the endocrine system (reduced testosterone and insulin like growth factor and increased cortisol (stress hormone) levels), and then all of the body's systems (neural, endocrine, muscular, cardiovascular, metabolic, immune and psychological).

In the short term, over training is referred to as 'overreaching' and is a practice frequently utilised by the S&C community to promote significant strength and power gains. Indeed, a planned phase of over work (designed to suppress performance and build tolerance) followed by a period of rest to rebound performance levels, is often purposefully factored into athletic training programmes. It should be noted, however, that this is very different from prolonged periods of over work, which cannot be recovered from in a matter of days.

Over training syndrome brings about a feeling of reduced motivation, plateaus or reductions in performance, and lethargy, and is often caused by too high a rate of progression (ie. too rapid an increase of either volume or intensity, or both).

Whilst in laboratory research into overtraining is thin on the ground (not that many people want to purposefully train to the point of feeling crappy and significantly under performing) field studies have indicated that the overtraining state is specific to individuals and their genetics, training status and individual responses i.e the same stimulus can over train one person but not another.

So how can we avoid it?

If you're training under the guidance of a good coach, the chances are they will be monitoring your energy levels, strength, aerobic and anaerobic development and mood, and prescribing you programme accordingly, so you can probably rest assured that over training won't be an issue for you. If you are training on your own and feeling below par, however, it may be worth consulting an expert to discuss your current program and whether it is structured appropriately to get you to your goal, or whether you are just going to run yourself into the ground.

Optimal performance (and by that I mean functioning at your best whether it be for fat loss or an olympic medal) depends largely on the careful manipulation of work, rest and nutrition in order to promote adaptation without pushing the body too far over the edge and at risk of injury or illness. The more experienced an athlete is, the closer to this mark they need to train in order to stimulate a positive response.

Periodisation (the breaking down of your programme into annual, monthly (-ish, weekly and daily components) allows us to ensure that all of the essential components of an individual's requirements are covered whilst also allowing sufficient time to rest, recover and adapt.

At the end of the day, the key to avoiding overtraining is in the preparation.

Are you allowing sufficient time to recover from neurologically fatiguing workouts (ie strength training)?

Are you allowing sufficient time for psychological rest?

Is your diet supporting your body, or making life hard for it?

If in doubt, seek expert advice. It doesn't matter how slim you are if you feel like death and get injured all the time.

Train well!

www.phoenixprofitness.com

Why lifting weights is good for your bones

2011-01-25T15:12:00.000-08:00

You've probably heard it said that weight training is good for your bones. Particularly if you're a woman, you've probably also heard that it's great for safeguarding you against osteoporosis. But do you know why?

Increasing what is known as bone mineral density via resistance training is a long process (6 months or more), but the mechanics of adaptation occur after just a few workouts. When we overload our bones with enough load, we eventually reach the point of minimal essential strain (MES); an indicator to the body that it's skeletal threshold has been reached and that new bone formation is potentially required. Reaching this threshold on a regular basis initiates the transit of collagen secreting cells called osteoblasts to the area of stress on the bone surface. On reaching the outer surface of the bone(periosteum), the osteoblasts deposit collagen molecules into the spaces between the existing bone cells, thus increasing it's strength. These proteins form a bone matrix, which in turn becomes mineralised as hydroxyapatite (calcium phosphate crystals), thus increasing the bone's diameter and strength.

Formation of new bone occurs only in stressed areas, so when training to elicit maximal osteogenic stimuli (variables that promote new bone formation) and corresponding increases in bone mineral density (BMD), exercise selection is key.

The biggest bang for your buck exercises when it comes to increasing BMD are multi-joint, structural exercises like the back squat, deadlift, power clean, snatch and overhead press (the latter for upper body). Conveniently, these are also some of the most effective exercises for reducing body fat and developing strength and power.

As with the development of all facets of fitness it's important to overload the body/skeleton progressively by following a well structured programme. Studies have also indicated that exercises presenting varying directional forces on the bone leads to the laying down of collagen fibres at different angles in order to dissipate the imposed forces and conform to the lines of stress experienced, thus resulting in a stronger internal architecture.

The take home message then, is to weight train using exercises that present a variety of distributional and directional force vectors in order to maximise your bone mass, increase your skeletal strength, and protect yourself from osteoporosis.

Plus you'll burn fat, get fit and look hot with it! :

Precision Nutrition

2011-01-13T05:46:00.001-08:00

Nutrition. It's a bit of a minefield right? I have to say even
for us trainers, the constant bombardment of nutritional
information today can be confusing, particularly when the less
helpful 'gurus' out there actually use guilt trip techniques to
make you feel bad for not knowing certain principles. So how on earth do you
know what works?

Well, here at Phoenix Pro we are determined to make it really easy
for you to a) understand nutrition and how it applies to your goals
and b) apply it consistently so that you can live your life, enjoy
your food and NOT feel confused, or like you are on a 'diet', or
that no matter how hard you try nothing works.

The Phoenix Pro Precision Nutrition Course is an 8 week course
covering everything from your supermarket shop to your
macronutrient balance, from meal patterns to menu.

This course is NOT about insisting you rattle with supplements, or
turn vegan, or think of every mouthful in terms of points. Just
sound, science backed nutritional principles, used by the GB
athletics squad, and thorough coaching on how to easily apply those
principles to your life and goals.

Our private nutritional programme is £269/person for 8 weeks,
but for just £75 you can learn everything you need to know to
finally understand, implement and actually ENJOY nutrition
with our 8 week Precision Nutrition course. We guarantee it
will take the handbrake off your fat loss and performance results.

The Course begins on Saturday 12th February at 9.15-10am, and will
run at the same time each week for 8 weeks. The course is open to
members and non-members of Phoenix Pro Fitness and is already filling up,
so if you want to reserve a space act now! For more information or to book
your spot call 01483 801150, or email info@phoenixprofitness.com

What’s wrong with a traditional warm up anyway?

2010-12-20T02:27:00.000-08:00

Guest Blog by Nick Grantham, CSCS

What’s wrong with a traditional warm up anyway?

Jogging, cycling or jumping rope doesn’t prepare you to perform.

You've heard the phrase you never get a second chance to make a first impression. Every training session is a bit like that. It's vital that you set the tone straight from the off! I’m amazed at just how little thought seems to go into most warm ups. We’ve all seen it, the coach sending the team off to jog some laps, or the personal trainer sitting the client on a bike for 5 minutes before the training session. It’s just not good enough.

Traditionally warm ups are considered a necessary evil and a bit of a hassle, 'let's just get through this so that we can start training properly'. Most traditional warm ups focus mainly on the temperature-related mechanisms and involve basic activities that require movement of the major muscle groups of the body, such as jogging, cycling, or jumping rope (skipping).

However, preliminary exercise should prepare the body not only physiologically but also psychologically.

Forget About Warm Ups…from now on I want you to think of Movement Preparation.

Movement preparation encompasses technical reinforcement of fundamental movement patterns, promotes cognitive thought processes that are critical to body awareness, emphasizes the expression of movement speed on the force-velocity continuum, and finally it creates variety and interest that will engage athletes/clients. Oh….it also increases your core temperature and gets a bit of a sweat on!

Physical Responses to Movement Preparation
Movement preparation initially increases tissue temperatures throughout the body, which in turn causes a rise in whole body core temperature. This increase in temperature is brought about by:
• friction between muscle fibres during muscular contraction
• dilation of intra-muscular blood vessels
• redistribution of the circulation, and finally
• the breakdown and metabolism of fuels during exercise.

An increase in whole body temperature allows the muscles and joints to move optimally, reduces the resistance to blood flow throughout the body so that blood can then be easily distributed to the working musculature and improves nervous activity leading to improvements in the rate of muscular contraction, reaction times, and the overall control of whole body balance and motor function. Finally, from a cardiovascular perspective, temperature is central to the rate at which oxygen can be released from the blood and delivered to the working muscles.

And you thought it was just about getting a sweat on!

Psychological Responses to Movement Preparation
Peddling on a stationary bike, jogging round a football field, or sitting down performing static stretches are not particularly mentally stimulating activities! However, I still see athletes and gym-goers alike adopting such approaches to their pre-exercise preparations on a regular basis. These activities are ‘easy’ to perform and in most cases don’t require much thought.

I personally want my athletes and clients mentally ‘dialed in’ and ‘switched on’ at the start of the training session. It’s an absolute must in my books to work on elevating the cognitive function of the body, placing value on developing the alertness, acuity, and mental arousal needed to focus the athletes mind.

Complex tasks used as movement preparation can serve to promote a number of cognitive functions.
• Neural activity within the brain is elevated, and the higher centres of the brain are stimulated above resting levels.
• Activation of the brain centres required for motor function gives a cognitive focus to kinesthetic feedback. As an athlete begins to become aware of what a given movement feels like, he/she can then go about changing components of that motor function in order to execute the motor task more efficiently or effectively. Kinesthetic movement patterns can then be rehearsed, with the mind becoming intimately associated with the quality of the performance outcome.
• Stimulating the mind through more complex movement preparation tasks often allows for ‘technical reinforcement’of an activity and/or movement patters that will be experienced in an ensuing activity.
• Effective use of the movement preparation time will elevate the psychological focus of an athlete, allowing them to enter into their training session with a mental state that is conducive to optimal performance. Performing semi-complex movements, such as those utilised in the P2P approach to movement preparation will promote this mental focus.

Be it physiological responses or psychological responses, movement preparation activities should serve to elevate all the systems of the body to heightened levels, where they will then promote optimal performance standards. Gone are the days jogging round a field or a court and then performing static stretching prior to training or competition. ‘

Prepare 2 Perform: Olympic Movement Preparation represents a new approach to Movement Preparation!!

The use of Weightlifting techniques by athletes and gym-goers alike is widespread. Performing Olympic weightlifting movements requires balance, coordination, and proprioceptive feedback from the whole nervous system. In order that they be performed correctly, weightlifting variants require the correct sequencing of explosive/ballistic muscle actions. What is more, due to the dynamic nature of this type of exercise, the weightlifting movements can also elevate cardiovascular and metabolic systems above resting levels.

It's time to move with the changes.

Click here to check it out

If you spend the first 10 minutes of every session just getting your clients muscles warm, before you do the 'serious work', then you are wasting a massive portion of your time. Prepare 2 Perform: Olympic Movement Preparation <> represents a novel strategy to movement preparation and warm-up. It removes athletes from the proprioceptively-starved environments of traditional warm-up routines, and challenges all the physiological and psychological systems that are critical for ensuing activity. The Olympic lifts are dynamic, whole body movements, and activate a large number of muscles in gross motor actions. All in all, Olympic Weightlifting activities represent an fantastic way to perform movement preparation, and by their nature they fit in with the P2P philosophies.

Nick Grantham, MSc, CSCS, ASCC
High Performance Strength and Conditioning Coach
www.nickgrantham.com

The magic stone

2010-12-18T01:13:00.000-08:00

One thing I've noticed over my career as a personal trainer, is that there is a particular number that people frequently quote when I ask them what their main goals are.

'I'd like to lose a stone,' has to be one of the most heard statements in the Phoenix Pro consulting room, and actually, it's quite easy to achieve for most people, with the majority of our members easily dropping those elusive 14lbs in 30 days.

What is it about this magic stone though that's so, well, magic though? Well, in truth, nothing, and it's actually a little irrelevant. This is due to the body's physiology and the science behind body transformation.

The thing is, when I delve further into the reasoning behind dropping the magic stone, what most people actually want is to look hot, have more muscle definition, to drop a clothing size or two and to feel fit and healthy. I mean, if the girl below weighed 15 stone, would you want to look like her any less? Probably not.

The magic stone is actually a bi-product of what's really important in achieving all of these things, and that is an increase in lean tissue mass, and a reduction in body fat. What's really interesting is that often people can actually put on weight but get smaller due to the fact that lean tissue is much more dense than fat. Muscle is also incredible metabolically active, meaning that it allows you to burn a higher number of calories at rest (ie increased resting metabolic rate, or RMR), resulting in a leaner, more defined you, regardless of the number on the scale. Certainly from what we've seen in our gym, people actually lose a lot more than 14lbs in fat, but will also gain lean tissue weight. Consequently a flat scale weight without body fat % and lean tissue mass monitoring is a little pointless.

I often hear trainers and nutritionists say that weight loss/ body transformation is 70% nutrition and 30% exercise. personally I think that both are 100% important if you want fast and maintainable results.

www.phoenixprofitness.com

Make 2011 your most successful year yet...

2010-12-16T06:02:00.001-08:00

Another year is upon us, and I’m psyched, because 11 is my lucky number and I have a feeling it’s going to be a great year. Did you know that 2011 is the Chinese Year of the Rabbit? And that the rabbit is a symbol of rebirth? That means it'll be a great year for reaching new heights and redefining your boundaries, because ultimately, there are very, very few. So what are you hoping to achieve in 2011? Have you written your goal list yet?

If not, it is ESSENTIAL that you do. Writing down your aspirations for the new year is a powerful focusing tool that, firstly, provides a constant reminder of what you are striving for, and secondly gives you the basic framework from which you can turn your goals list into a road map to success. With a couple of weeks still to go before new year, now is the perfect time to be thinking about what you want to achieve in 2011, so that you can be clear in your mind what you want to achieve and work out exactly what action that will require you to take. That way you’ll be ready to hit the ground running come January 1st!

This all relies, of course, on knowing what you want to achieve in the first place. Without that, you’re not going to get very far at all. It goes back to that brilliant Jim Rohn quote,

‘If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.’
So, what is it that you want to achieve? Do you want to run a marathon or complete an ironman? And if so who can help you stay fit, strong and injury free during your preparation?

Do you want to lose 5 stone? And if so do you have the tools you need to achieve that? Do you need more support, more equipment, more knowledge, more willpower, a proper programme – recognise what it will take to make it happen and write it down. Use what hasn’t worked in the past as a guide towards what will work for you (ie. Don’t keep doing the same thing and expect a different result!).

Do you want to have a wider social circle, earn more or become an expert in your field? The same rules apply. I am a huge advocate of vision boards which go one step further than a goals list and actually put your aspirations into pictures that you can hang on your wall and look at every day, because I believe that even subconsciously it makes a BIG difference to your commitment levels. Here are some from our staff room at Phoenix Pro Fitness...

Above all remember this little equation:

Thoughts = Actions = Things

And sometimes you have to take a risk to find out what will work for you. What action do YOU need to take to hit your goals in 2011?

Stay Strong,

Charlotte
Owner
Phoenix Pro Fitness

www.phoenixprofitness.com

Does your warm up deliver what it should?

2010-12-04T14:18:00.000-08:00

It's really rare that I find a product I feel really compelled to tell people about, but having checked out the package put together by my EXF-Perform Better Seminar colleagues Nick Grantham and Duncan French, this is one of those occasions.

For anyone who has trained with me or been receiving my newsletter for any length of time, you'll know how important I believe a thorough 'warm up' is, and that this must include elements of movement preparation and muscle activation, as well as lending itself to the end goals of each session as well as the training block as a whole.

Nick and Duncan's 'Prepare to Perform - Movement Preparation' is a long awaited dvd and manual as far as I'm concerned, showing you exactly how to effectively ready your body for maximum training gains. When I heard these guys talk on the tour last year it made so much sense to me I came straight home and implemented what I learnt into my own training programmes, with great success.

If your warm up isn't currently a structured and beneficial component of your training, you need to check this out! Click here to take a look.

Stay Strong,

Charlotte

Top tips to stay cold free this winter!

2010-12-02T09:35:00.000-08:00

Here's some top tips from my team at Phoenix Pro Fitness to help
you stay cold free this winter!

1. Water soluble vitamins. Vitamins B complex and C are not stored
in the body and excess amounts are passed through our urine so it’s
important to ingest a daily supply and this is especially important
during the colder months. High levels of these vitamins can be
found in green leafy vegetables, asparagus and whole grains.

2. Vitamin D. It’s a fat soluble vitamin that we obtain from skin
exposure to sun light and from egg yolk and oily fish. One of its
many functions is to assist with a healthy immune system which is
essential when our bodies are trying to fight off the many cold and
flu infections present during the colder months. When daylight
hours lessen during the winter and with most people working and
staying indoors our exposure to sunlight is drastically cut leading
to a reduction in vitamin D. Include 2-3 portions of oily fish each
week or supplement with a high quality cod liver oil which also
includes a good amount of EPA and DHA fatty acids.

3. Vitamin A. Another fat soluble vitamin found in abundance in
yellow, red and orange fruits and vegetables. It assists in the
optimal function of the immune system and wound healing. You would
be wise to make sure you are getting enough of this vitamin too.

4. Greens Drink. A super food supplement made of wheat grass, alf
alfa and barley grass. It’s packed with all 59 essential nutrients
including 13 vitamins and 22 minerals. It is a great way to
increase your nutrient intake without much effort to keep you in
tip top health.

5. Clean pure water. Essential to life. It’s always important to
ensure you are hydrated throughout the day. The darker the urine
you pass the more dehydrated you are likely to be. Urine needs to
be clear or light in colour. Try to sip drinks throughout the day,
coffee and tea count as water intake too.

6. Echinacea. A herbaceous plant from the daisy family which
stimulates the body’s immune system and wards off infections.
Studies have shown that it can reduce the chance of catching a cold
by more than half and reduce the duration of the cold by an average
of 1.4 days. It can be bought dried in capsule form or as a
tincture at health food shops. Well worth dosing up on!

7. Hand sanitizer. You might be the most hygienic person verging on
an obsessive compulsive disorder, but all it takes is someone else
to cough into their hand before grabbing onto the hand rail in the
train just before you touch it and you could well be the next host
to a nasty cold virus. Taking a hand sanitizer gel with you is a
convenient way to keep your hands germ free.

8. Exercise. Keeping to your training regime may be awkward and the
last thing on your mind during the cold nights but giving yourself
a thorough cardiovascular and strength conditioning session will
make sure you stay as healthy as possible. And healthy people very
rarely get ill.

9. Get enough sleep. A crucial period when growth and repair to the
body occur. Lack of sleep has been shown to increase the risk of
illness as well as stress which in itself can lead to an increased
risk of becoming ill.

Stay Strong,

Charlotte

My Rehab Journey

2010-11-30T03:48:00.000-08:00

Just over a week ago, my partner and I headed up to Scotland for our first mini break together. If you haven't been to Scotland before I highly recommend it, it's absolutely beautiful! Staying on the edge of Loch Lomond, and both being fairly fit, on our second day there we decided to do a little bit of exploring and go off the beaten track to get a better view over the Loch. I've always been a fan of making my own path rather than following the one everyone else has taken, so decided that we should travel directly upwards (1400ft upwards to be exact) up the adjacent hill/mountain (I'm not sure what the correct terminology is, but we don't have hills like that in Surrey!). We weren't actually planning on going right to the top, but the further we trekked the more it seemed like a sterling idea to reach the summit, which we did with relative ease.

On reaching the peak, I was delighted to see a rather impressive looking rock, which beckoned me to scale it's majestic cliff in order to celebrate our arrival before beginning our descent. We sat there for a while, taking in the incredible view and the fact that there wasn't another soul in sight for miles around. It was around this time that I started to worry slightly about how I was going to get down again, and dare I say it had a slightly bad feeling that getting off this rock was not going to be as easy as getting on it.

With an increasing feeling that something bad was about to happen, I shuffled my way to the edge of the rock where my partner had successfully alighted and put one foot down onto a small ledge before pushing off and landing on both feet.

SNAP.

We looked at each other. The members at my gym flashed through my mind as I realised I probably wouldn't be training next week. Then I wished i hadn't joked about being air rescued by HRH on our way up, or that he'd probably be too busy planning his wedding to come and save me anyway.

The night was closing in and as we huddled together in the freezing Scottish air, I thanked my lucky stars for facebook. Had it not been for facebook, I probably wouldn;t have thought twice about leaving my phone in the car, and instead took it with me so I could take a picture to post for my friends.

Following a number of discussions with various rescue providers, we managed to establish where we were and that the likelihood of anyone reaching us by foot in the next hour, let alone stretchering me down again, was slim to none. By this point it was pitch black and, waiting for the helicoptor to come and find us, we chatted about our goals for the next year and beyond. It's funny how situations like that make you realise how much someone means to you. I wouldn't have wanted to be there with anybody else.

Anyway, 50 minutes later, both shaking uncontrollably, the victorious sight of the chopper drawing in over Loch Lomond appeared, and the nervous feeling that we might be there all night began to subside. They flew in, and then flew out, three times, as we frantically waved my iphone and took pictures with flash to try and get their attention.

After what seemed like ages, the helicoptor finally shone it's huge headlight over us and, with deafening reassurance, settled down on the hilltop just behind the rock. I was so elated that we would be leaving said hilltop that I didn't even care that there was no HRH (obviously too busy planning his wedding) or that the paramedic whacked my ankle with his bag as he eagerly came to help me. Seriously though, these guys were amazing, and I don't like to imagine what would have happened had they not been there. It started to snow shortly after we flew off to Glasgow Southern General...

Being in the helicoptor was amazing and something I've always wanted to do. We even got to fly with the doors open, wind rushing in, looking over the lights of Glasgow as we made our way to hospital.

It was probably a good thing that I wasn't aware of the horrors that were about to unfold before me by way of three very awake manipulations to try and straighten out my dislocated and broken in 3 places ankle before my operation the next day. If I had been aware, I may well have hobbled away from the entrance of A&E and taken my chances on one leg. However, thanks to incredible support, I managed to smile and chat my way through the whole procedure as the surgeon pushed, shoved, beat (ok so now I'm exaggerating) my ankle back into shape. When he'd finished, I felt as though my leg had died and was levitating up towards leg heaven - up and out through the ceiling.

And then I cried. A lot.

Fortunately, whilst not quite the romantic breakfast we had planned for our last morning in Scotland, the following day's operation went smoothly, and I emerged from over 3 hours of surgery feeling high as a kite on morphine. The x-rays confirmed that I probably wouldn't be partaking in the gym's 'Grim' running team in two weeks time, and my surgeon explained that it would be a likely 12-18 month period before I would be running again. 'Now there's a challenge,' I thought.

And so, to the purpose of this blog. I am now 1 week into my 6 weeks in plaster, before the rehab process starts in earnest. I am already spending two 15 minute sessions a day on the Tens machine, which activates the muscle fibres in my leg and will hopefully reduce the amount of muscle atrophy I'll experience whilst I can't weight bear. I'm also doing some very simple bodyweight leg flexion, extension, adduction and abduction exercises to maintain as muscle strength as possible, although having been very sick for the last week I'm having to take it easy.

Incidentally, it is interesting to note just how sick all the drugs I have been given has made me. I came off all painkillers after 3 days, unable to bear the nausea any longer, and the pain has been surprisingly tolerable. It's really confirmed to me that wherever possible people are better off without medication and to just support the immune system through good nutrition. Talking of which, my diet is now geared 100% to healing, and I am supplementing with vitamin C, D and K, as well as Kaprex, Bromelain and echinacea.

Over the coming weeks and months I'll be keeping my blog updated on my rehab, the Phoenix Pro way.

12 months?! I'll show that surgeon :-)

Charlotte

Owner
Phoenix Pro Fitness

Calling all stress cadets...

2010-11-23T08:37:00.001-08:00

increasing hurried, hectic and rushed lifestyles have coincided with increases in obesity, cancer, heart disease and diabetes rates in the last 20 years or more. So stress not only makes you fat but kills you too!

Before we take a look at ways in which we can manage stress, let’s first identify if you are stressed and then how to you can help to relieve it. It makes perfect sense that if we reduce our stress levels our health will improve, we’ll lose fat and be less likely to develop a life threatening disease.

The term type C personality was coined by Shawn Talbott, the author of The Cortisol Connection. It is a name for someone who is chronically stressed. Some common type C characteristics include; feeling always snowed under with work, continual state of hurry-hurry, constant fatigue, abdominal weight gain, depressed and low sex drive. The C stands for Cortisol, an important hormone released by the adrenal glands and its responsible regulating the body’s metabolism of glucose, proteins and lipids. It’s called the fight or flight hormone; when we face a stressor cortisol levels increase which in turn increases blood glucose, protein and fat levels for energy ready to fight or flee the stressor. In an ideal scenario we deal with the stressor and the cortisol levels return to a normal level but we usually can’t run or hide from our everyday stresses such as paying the mortgage, cramming too much into a day, family life or work, so it’s very easy for cortisol levels to be continuously raised leaving us chronically stressed and a ‘type C personality’.

To help you find out if you are a type C personality answer the following questions with either 0 for Never or No, 1 for Occasionally and 2 for Frequently or Yes.

• How often do you experience stressful situations?
• How often do you feel fatigued for no apparent reason?
• How often do you get less than 8 hours sleep?
• How often do you feel anxious/depressed?
• How often do you feel overwhelmed or confused?
• How often is your sex drive lower than you would like it to be?
• Do you tend to gain weight easily?
• How often have you attempted to control your body weight?
• How often do you pay close attention to the foods you eat?
• How often do you crave carbohydrates (sweets/breads etc)?
• How often do you experience difficulty with memory or muscle tightness in your neck, shoulders or jaw?
• How often do you experience digestive problems such as gas, bloating, ulcers, heartburn, constipation or diarrhoea?
• How often do you get sick/catch colds or the flu?

Now add up the answers to give you a total score. If you scored 0-5 points you are as cool as a cucumber, well done! A score of 6-10 points and you’re a Strained Jane but are managing your stress levels well. If you scored 11 points and above you are a Stressed Jess and almost definitely suffering from an overactive stress response and need to deal with it.

We can’t always avoid stress but we can learn how to manage it more effectively. The following tips will serve as a good base from which to start changing the way you manage your lifestyle but if you feel you need an extra hand or a push in the right direction come and have a chat. At Phoenix Pro Fitness the holistic approach to improved health runs through our veins and we are always here as a shoulder to lean on. Come and speak to one of the team and we’ll help provide the tools to manage your stress.

1. Change your email program so that it only checks for messages every hour – you’ll not be interrupted with a ‘ding’ or ‘ping’ from the screen, leaving you to get some real work done.

2. Leave the phone behind – even though you tell yourself you won’t answer it there is a part of you waiting for that ring.

3. Read – Take time out in the day to lose yourself in a chapter of your favourite book or magazine.

4. Take a break – Take a proper lunch break, you’ll be more productive in the afternoon too.

5. Day Off – Take a day off each week, strictly no work including thoughts and worries.

6. Get a massage – A great way to unwind each week. At Phoenix Pro Fitness we have an in house sports massage therapist so book a free 30 minute massage.

7. Take a bath

8. Lighten up and laugh – Life’s too short to mope about, share some jokes with friends, watch your favourite comedian, whatever makes you laugh do more it.

9. Take a long weekend – Even short breaks significantly reduce cortisol levels.

10. Get a pet – Stroking a cat or walking a dog relieves stress too.

11. Get some sleep – This is vital, make sure you have enough every night, don’t stay up and watch crap on TV or finish that work report. Hit the sack early and get 8 or more hours.

12. Exercise – Leave the thinking and programming to us at PPF and just enjoy the process of feeling fitter and healthier.

13. Eat well – Speak to a member of the team and we’ll guide you in the right direction to a better diet.

Correctives; Little exercises that make a big difference

2010-11-15T13:34:00.001-08:00

When it comes to achieving a fitness goal, whether it be for performance or body transformation, it really pays to pay attention to the finer details of your body's biomechanics.

The word 'correctives' has become something of a buzzword in recent years and basically describes any exercise that is physically corrective in nature. It may incorporate an exercise or series of exercises designed to rehabilitate following an injury (rehabilitation) or it can describe exercises programmed as a preventative measure where a biomechanical assymetry or weakness presents a likelihood of injury occuring (prehabilitation).

Either way, corrective exercises performed with good form on a regular basis can make an enormous difference to your end results. For example, someone with over active anterior muscles (let's say, quads and hip flexors) and weak lower limb posterior muscles (ie glutes and hamstrings) is likely to experience lower back pain as a result of compensation, so it makes sense to redress this imbalance by prescribing corrective exercises that do exactly that.

This is where a regular functional movement screen and kinetic chain assessment (evaluations of the way you move and your body's postural status) are essential if you want to achieve optimal results and make the most of your time in the gym. They may only take a few minutes but the difference, both in terms of your output in training immediately after, and your progress, will be significant.

At Phoenix Pro Fitness every one of our All Access members undergo regular and thorough biomechanical evaluations and are prescribed appropriate exercises to optimise their equally individual training programmes, because ultimately a programme written specifically for you, your goals and your body will always deliver more than a generic routine.

New Godalming Kettlebell Course Starting Soon!

2010-10-18T03:17:00.000-07:00

Phoenix Pro Fitness is proud to present the return of their renowned 8 week kettle bell class for the first time in their new facility in Catteshall Lane, Godalming.

For just £79, this hugely popular 8 week course will have you ‘swinging’, ‘cleaning’ and ‘snatching’ in a mere few weeks.Refresh your exercise regime by learning new skills, improving balance, increasing strength and most of all shifting fat just before the Christmas break. The 8 week course begins on October 30th 2010, and takes place each Saturday morning at 10am led by the experienced kettle bell specialists and UK Personal trainer of the year, Charlotte Ord .

Classes are hugely sociable, and a huge variety of abilities are expected. Each individual is able to work at their own pace whilst experiencing top class coaching. Spaces are limited, and places are already being snapped up. So secure your place today:

Phone: 01483 801150
Email: info@phoenixprofitness.com

Rise and Rise again until Lambs become lions…

Exercise Associated Hyponatremia

2010-07-05T05:39:00.001-07:00

Last weekend I was lucky enough to take part in the London to Paris bike ride in aid of the Laureus Sport for Good Foundation. It was a 250 mile trip over 3 days, and with the sun beating down everyone was cautious of staying hydrated, because most of the horror stories we hear are to do with not drinking enough, particularly during long distance events. As one of my big goals is to complete an ironman, I was really keen to speak to one of the organisers of the event, Kate Roberts, who I clocked sporting an Ironman t-shirt on the first day of the ride. What I heard about her experience shocked me and I felt it was important to share this with other endurance enthusiasts, because whilst dehydration is a major concern, it's essential to know that caution MUST be exercised both ways.

Many thanks to Kate for allowing me to share her story....

To be the fittest and then the sickest you’ve ever been in less than 15 hours is not a good place to be. It is now two months since the Ironman triathlon in Zurich on 2 July 2006 (Swim 2.4 miles / Bike 112 miles / Run 26.2 miles) but although I finished it in 14 hours and 56 minutes (and have the T-shirt) the success of that achievement was overshadowed by ending the day in the University Hospital in Zurich in a coma suffering a tonic clonic seizure due to a sodium level of 111 mEq/L.

Hyponatremia results from an abnormally low concentration of sodium in blood plasma – the normal range being 136-142 mEq/L; severe hyponatremia is recognised as 120 or below. I was lucky not to suffer the fate of others who have died from hyponatraemic encephalopathy (swelling of the brain caused by severely reduced blood sodium). Hyponatremia led to the death of a female runner during the 2002 Boston marathon.

Now that I have the mental and physical strength to accept what happened and move on, I feel almost a duty in highlighting the risks to others who take part in endurance events. In a way, my consolation is that if I can prevent someone else going through the same experience or worse then something positive will have come from it.

Hyponatramia is also known as “water intoxication” which is a simplification of the condition and it does not necessarily result from just drinking too much water. The single most important factor associated with hyponatremia is excessive consumption of fluids which can include isotonic drinks. Reports are that hyponatremia has become increasingly common with the increasing participation of recreational athletes in endurance events.

As I found out, hyponatremia can be extremely serious, with symptoms ranging from nausea, confusion, uncoordination, disorientation, dizziness and weakness all the way to grand-mal seizures and life-threatening comas. So how did I end up in that state?

When you have been training 5 or 6 days a week for six months and set yourself a target you don’t give up easily. The problem was I did not have an appreciation of the risk factors involved. Recognised risk factors include low body weight; female sex; 4 hours exercise duration, slow running or performance pace, race inexperience, excessive drinking behaviour, high availability of drinking fluids, extreme hot or cold environmental conditions. Nor did I have an awareness of the symptoms.

When I entered Lake Zurich at 7 am that morning with a mass start of 1900 other competitors (of which approximately 1500 would finish) I felt ready. I’d given serious consideration to the whole undertaking; the training had gone well, I’d remembered the sun cream (easily forgotten at 4.30 am), I’d even calculated the calories I’d need each hour and had neat stashes of sports bars, gels and the odd peanut butter & marmite sandwich on my bike. I’d worn my kit in (no new shoes on race day), I’d stapled my race number securely to my elastic race belt and I’d told myself not to get dehydrated.

The swim was the usual open water washing machine of arms and legs with no way to avoid the chaos of so many wetsuit clad strangers unavoidably kicking their way through, unwillingly linking arms, clipping heads and fighting for open water, yet madly attempting to follow the same course round the lake. The sky was blue, the day heating up into what was to become the hottest day of the year so far. I was already sweating in my wetsuit and swallowing water.

Emerging from the lake after an hour and quarter I felt elated; over the worst part, I told myself. I passed through transition with its inevitable comedy moment of hopping round on one leg, wetsuit resolutely gripping on to your ankles when not even ‘Brave Soldier’ lubricant can really help. My trusty steed awaited, over 1,200 miles covered in training since January.

There’s a certain freedom you get from cycling. The elation of reaching the top of a hill, the exhilaration of the descent, the passing of the miles, but when you do a bike course 3 times with a beast called ‘Heartbreak Hill’ for an ascent is it any wonder you feel a little disorientated? Besides it was now soaring up to 36 degrees C. I was worried I’d dehydrate and I’d had a mild upset stomach for the couple of days leading up to race day. Conscientiously I drank at most of the aid stations, ensuring I always had a bottle of sports drink and water on the go. Water was needed to wash down sports bars and gels. The hours went by. My strategy was to go at a steady pace and save my legs for the run. I had plenty of time to sit in the saddle and drink, watch the scenery, miss a marshal on a small turn off, cycle an extra 4 miles (because 112 miles simply isn’t quite far enough) and not appreciate what was happening to me.

After 7.5 hours on the bike I was ready for transition. A quick visit to the loo and an even quicker deposit of contents made me concerned as diarrhea leads to dehydration does it not? "Must keep up the fluid intake", I thought.

The run was 4 laps of a circuitous route up and down the lake side. There were 5 aid stations on the route. “Good”, I thought, plenty of scope to drink and not get dehydrated. The first circuit was alright as I joined up with one of the guys from the club who was on his second lap and ran the pace I’d planned. I guess it was after that circuit that the problems started.

I couldn’t get my heart rate higher than 128 bpm and yet I'd been aiming to run at 138 bpm. Somehow I was sluggish but understandably put it down to having been on the go for 10 hours or so. Anyhow, the crowds were great and with my Mum and friends at various places around the course I had the encouragement I needed to keep going. It was very hot, I was sweating and stopping for more worrying loo stops on each circuit but at least I had access to fluid so I’d be fine…

At about 20 miles I started to lose it. I went to the loo (again) and on coming out of the cubicle I couldn’t orientate myself. I wasn’t sure which way to go. I knew this was bad but not how bad. I knew I was a bit confused, disorientated, nauseous but, hey, I’d been out for about 13 or 14 hours by this point so wasn’t that how you’d expect to feel? The problem was this was a one way course of 4 loops and I’d already been round it 3 times. Surely I’m not that bad at directions? I asked someone which way to run. My words were slurred. I repeated myself and they pointed one way. I went that way. Walking now, I tried to remain positive. I must be dehydrated I thought. What else could it possibly be? I’ll have some more flat coke which I’d heard was good to drink towards the end of the run.

At one point I felt panicky. Maybe I can’t do this. Maybe I can’t finish. The fighting instinct kicked in. There was no way after the swim, bike and 20 out of 26 miles or so I was going to stop. Not after all the training, all the long weekends on the bike, the missed socials, the early morning swims, the cold baths after long runs. No, not after everything I’d worked towards together with friends who were out there surely going though the same mental anguish as me. Besides, how could I give up when all I had to do was put one foot in front of the other and I’d be alright. Time became irrelevant, my thirst became insatiable. I lost all idea of how long I’d been on the go. All aspirations for a sub 14 hour time melted away and this was now just a matter of mind over body to reach the end; the summit. I now know what summit fever feels like.

So that was it. “A long day out with a picnic” I’d told friends (who were less inclined to accept that doing an Ironman in Switzerland fell in to the category of a summer holiday).

I crossed the line after 14 hours and 56 minutes. The sound of the crowd in the stands cheering my staggered run up the red carpeted funnel where I ran smiling underneath the digital clock with my name on the screen, my hearing muffled, my head throbbing, my sense of needing help now heightened.

“I think I need a drip” were my first words to my friend Ruth who, having completed the course in an amazing 12 hours 12 minutes, was taking photos of those of us without wings.

I don’t remember much else about that night. Tunnel vision set in, my hearing became more muffled, I felt I had “messed up” and felt the world slipping away. I was agitated; I begged my poor mother not to let me go to sleep and told her I was sorry.

I was unconscious by the time the ambulance took me to the hospital and in a coma for two days. The ITU staff hadn’t had a case of hyponatremia before and looked up how to treat it on the internet. According to my mother they were amazing. I have them to thank for looking after me (especially during the seizure) preventing a brain herniation (the CT scan showed water round the brain but not yet in it) and raising my sodium levels slowly enough so I didn’t suffer any of the potential side effects including an array of neurological problems.

When I woke up I’d lost some of my memory. I had absolutely no idea where I worked or how to use my mobile phone. Bit by bit these things and the events of the lead up to the race and the race itself came back. Looking at photos now is helping to fill in gaps I didn’t realise were there. I was in hospital a further 3 days whilst they sorted out the rhabdomyolysis (break down of muscle fibres toxic to the kidneys) and restored me to something of my former self. My psychological state has taken longer to heal with affected levels of confidence, self esteem, anxiety and serotonin, not to mention a nightmare which left me hyperventilating, but I’m on track and have been supported all the way by friends, family and colleagues to whom I am extremely grateful.

The fact that I carried a European Health Card (the old E111) has helped avoid financial repercussions as this paid for about 95 % of the medical treatment. It’s worth logging on to www.dh.gov.uk under Health Advice for Travelers and spending a few minutes organising cover.

As I mentioned already, I do feel an obligation to flag up the risks of hyponatremia to others who take part in endurance events. The motivation behind recounting this personal experience is to highlight awareness of the effect of excessive consumption of fluid and the need to consider nuitritional requirements including whether salt tablets are appropriate.

On a very positive note, I raised over £2,000 for Sight Savers International, a charity which, working with its partners in 2005, helped to treat over 15.7 million people for potentially blinding conditions and restore the sight to 233,203 people.

I was and am lucky to be here and however trite it may sound the experience has made me reflect on the important things in life. Do circulate this to anyone you may feel would benefit from knowing about exercise associated hyponatremia and help me make a positive out of a negative.

Kate Roberts

Speed Development & Fat Loss Interview

2010-05-19T10:27:00.000-07:00

I was recently interviewed by Tim Egerton at Sprint Strong on the topic of speed development and fat loss. Here's the lowdown!..

Charlotte Ord Interview

I recently conducted an interview with Charlotte Ord who is one of Britains leading personal trainers. It is a really interesting read and Charlotte reveals some great information. Enjoy!

Tim: Hi Charlotte. Thanks for taking some time out to do this interview.

Charlotte: No worries!

Tim: I know you were recently named Personal Trainer of the Year at the International Fitness Showcase Awards. It would be great if you could fill us in with a little more information about yourself.

Charlotte: Sure. Um, ok so I’ve always been pretty sporty, um, and played a range of different sports at school; I was on the junior England lacrosse squad and rode horses internationally as well, so I got quite a bit of experience through both of those. I actually rode professionally for a few years before realising that I really wanted to become a personal trainer, but as I was already doing a lot of teaching the transition from one to the other was fairly smooth. I’ve been coaching fitness now for about 5 years and absolutely love it; I’m the director of Phoenix Pro Fitness which is a Surrey (UK) based personal training company, and we’re in the process of moving into our own gym facility at the moment, so that’s super exciting!

Tim: Having been a successful athlete in a number of sports, do you train your clients in much the same way as you trained when competing?

Charlotte: To be honest, no! I think particularly with my lacrosse training because it was within a school structure to start with, there wasn’t that specific a training plan in place; I stayed fit because I was doing so many different types of sport and put my all into all of them, but at the international tournaments a few times I found myself running low on energy and I’m certain that was because neither my training nor nutrition were geared towards the events themselves, it was all a bit haphazard. I encourage my clients to have the same commitment, team spirit and skill practice that I benefitted from, but the actual conditioning elements are way more structured. I don’t want my clients to be in any doubt as to whether they are ready for the task in hand, and that means being vigilant when it comes to preparation.

Tim: You have authored The Beach Babe Workout, a 30-day step by step exercise and nutrition programme for females. With this in mind I would be very interested to hear your thoughts on how (if at all) coaches and trainers should approach programming differently for male and female clients.

Charlotte: Um, to be honest I train my male and female clients in a very similar way. Girls are surprisingly tough so I definitely don’t go lighter on them in terms of body relative loads, technical lifts etc, but I would take into consideration hormonal balances of each and how these may affect performance, and advise how to optimise these both in terms of training, recovery and nutrition. Generally I find lifestyle, like stress levels, sleep patterns, and goals to be more influential factors in my programming than gender.

Tim: As well as being an expert in training for health and aesthetics, you have an interest in strength & conditioning for sports performance. Are there many similarities between your programmes for these different populations?

Charlotte: Um, yes and no. Obviously someone training for an ultra marathon is going to have a fairly different programme to someone who is 5 stone overweight and not exercised for 10 years, but there are similarities in that both programmes will essentially be fat loss programmes (no one wants to carry excess fat), both will cover both bi and unilateral movement patterns and work the body in each plane of motion, and both will incorporate elements of corrective work, core training, resistance work and intervals.

Tim: What would be your five 'go to' exercises for an athlete wanting to develop sprinting speed, and why?

Charlotte: The first one would definitely be the deadlift; it’s a posterior chain exercise which is notoriously weak and extremely relative to the sprint technique, and is a great one for all round strength development. Second, um, I think split squats, all variations of... these can be adjusted through stance width to place emphasis on particular muscle groups so are versatile but my main reason for liking them in terms of speed development is that all running takes place on one leg, and hence we need to train the body to be strong, fast and stable unilaterally. In terms of explosive work I like bounds, skips and hops equally for transferring power into a horizontal plane, so we’ll count them as one! Again these are easy to progress depending on the athlete’s training level and goals. I really rate cleans as an explosive strength exercise, and finally hip flexion, particular psoas exercises, such as supine leg raises, to encourage a quick leg turnover.

Tim: What are some of the biggest mistakes you see being made by coaches and athletes in the gym?

Charlotte: My number one bug bear with coaches is that they don’t actually coach, they count reps. That isn’t helping anyone, I think if someone comes to you to help them achieve a goal you have to give them as much information and guidance as you possibly can to help them get there. They can probably count themselves! Athletes, and non athletes actually, tend to want to lift weights and forget about the core and prehab work. It can be a bit laborious so it’s the first thing they want to skip, which is why I always programme it first.. no core work, no lifting weights! Doing it first also helps to activate the stabilisers necessary to lift well. The other thing I often notice is people compromising form in order to shift more weight. I think if you’re a strongman competitor there may be validity in lifting as heavy as you physically can no matter what, but in terms of transference to sport it’s not relevant if you can’t maintain good form, which is why I train my clients to technical failure only. Needless to say I don’t train too many strongmen competitors!

Tim: Thanks again Charlotte. Could you let the readers know where they can go to find out more about you?

Charlotte: You’re welcome, thanks Tim. My website is www.charlotteord.com and my blog is www.charlotteord.blogspot.com

Training for a Beach Body

2010-05-12T05:39:00.000-07:00

With summer on it's way (yes, even we Brits have seen a flicker of sunlight in the past few weeks!) my clients have started to turn their thoughts towards holidays and swimwear, and their fitness campaigns are being ramped up accordingly. If you are interested in how I help my clients get into bikini body shape for summer, you might like to check out the interview I did recently with fitness coach March Kent. Just click the link below...

http://marckent.com/840/charlotte-ord-interview/

Advanced Kettlebells Show On the Active Channel

2010-05-09T07:46:00.000-07:00

Here is part one of the Advanced Kettlebell Show I filmed for the Active Channel with the help of one of my fitcamp trainees Jemima Ingarfield.

Advanced Kettlebells 2

Suspension Training for Beginners

2010-05-09T07:11:00.000-07:00

Here's a show that I presented on the Active Channel using the TRX Suspension Trainer. I have recently found a fantastic product which does a similar job to the TRX but is actually more user friendly and about half the price, called the z-trainer. For more info on that visit http://www.ztrainer.co.uk/?aID=1014

Suspension Training for Beginners

It's Me! On TV!

2010-05-05T12:37:00.000-07:00

Below is a short video promo video of my fat loss and fitness show on the Active Channel, Sky 281. With the help of both my colleagues and clients, my show helps people from all over Europe learn new techniques to get them get fitter, healthier and happier.

3 easy steps to start combatting unexplained lethargy & fat loss failure

2010-05-02T15:37:00.000-07:00

I've been focusing a lot of my personal research on stress and fat loss recently, and how nutrition plays a big part in combatting both 'unexplained' tiredness and plateaus in fat loss, even when exercise regimes and calorie intake seem conducive to success.

Following a live & dry blood analysis with rugby, boxing and strongman strength and conditioning guru Phil Richards last weekend, I am now even more convinced that both our feelings of well being and body transformation success are enormously influenced by 2 things. Our diet and our stress levels.

To put it simply, we are only as healthy as the liquid we float in, and if our blood is congested, tired, & sticky, the likelihood is that's how we'll feel too. At a basic level, it comes down to blood acidity; the more acidic, processed foods we consume, the higher the acidity level of our blood & the worse we feel. This goes for water too. Many of us still drink tap water by the gallon thinking that it is good for us, but it's actually riddled with hundreds of chemicals (350 in the UK), rust & sediment from pipes, and a number of nitrates that are washed off fields, including herbicides and pesticides. Yum.

It was interesting to hear a coach like Phil, who has worked with some of the biggest, strongest men in the sporting world, reiterate over and over again how important a positive mental attitude and the ability to talk about problems rather than bottling them is for both health and fat loss. People who have a tendency to harbour intense emotions are proven to experience more bowel problems, and those who suffer from anxiety, pessimism and other repeatedly negative states of mind are at twice the risk of disease. This ties in convincingly with the fact that high and maintained levels of cortisol (caused by a variety of different stressors) results in impaired metabolism, insulin resistance (potentially leading to what is known as Syndrome X, or Metabolic Syndrome), and consequently, more fat, particularly around the abdominal region. I will be going into more detail about the relationship between cortisol, testosterone and insulin resistance in the next few days, but today I just want to give you 3 quick tips on how you can immediately start feeling brighter and more alert.

So,

1) drink bottled water only. Remember you are only as healthy as the liquid you swim in. So keep it really clean.

2) Take alkalising salts or bicarbonate of soda every day to help reduce your blood acidity levels and promote healthy red and white blood cell production.

3) Get as much sleep as possible. It sounds obvious if you're constantly feeling below par, but it's more than just a simple case of shut eye. A lot of people get into the habit of staying up late, getting up early, and generally depriving themselves of the sleep our bodies really require in order to function optimally. The problem with getting too little sleep (ie. less than 8 hours a night) is that sleep deprivation results in elevated cortisol levels, which in turn contributes significantly to insulin resistance. Studies have shown that people who sleep less than 6.5 hours per night secrete a whopping 50% more insulin yet are 40% less sensitive to the effects of insulin compared to normal sleepers..bad, bad news for both fat loss and health at large.

The Ultimate Treadmill Workout

2010-04-29T06:29:00.000-07:00

I've just been reading my colleague Nick Grantham's fantastic blog and came across this video on the ultimate treadmill workout. What I find absolutely brilliant is the fact that the trainees either side of this incredible performance seem completely and utterly oblivious...take a look..

Guildford Residents, prepare yourself for a fat loss revolution!

2010-04-26T04:46:00.000-07:00

My team and I are super excited. We've been talking about this for months. Working on strategies and protocols for years. And finally we feel we're ready to unleash what is undoubtedly going to be the most advanced, effective and downright UNMISSABLE fitcamp Guildford has ever seen!

At Fierce Fitcamp, our members are going to be given access to training systems used by the world's leading fat loss experts, nutrition strategies that previously only elite athletes had available to them, and results that you would expect from UK Personal Trainer of the Year and her team!

When the doors open for registration on this we know it's gonna be a sell out, so if you want to ensure you are in sprint start position to grab your place when we open those doors, get your name over to us right now by filling in the form below. We've designed this camp to ensure that every single one of our members feels electrifyingly amazing both inside and out - Register your interest TODAY!

New dates added for Guildford Kettlebell Course

2010-04-16T03:25:00.000-07:00

Due to oversubscription on our current kettlebell metabolic acceleration course, we are pleased to announce that we are running an additonal 6 week course starting on the 12th May.

The course will run every Wednesday for 6 weeks at 6.30pm, at the Guildford Community Centre Sports Hall. The course is suitable for all levels and as well as learning all of the foundation kettlebell techniques we utilise a range of the most effective fat burning fitness tools including TRX suspension training, sandbags, ropes, speed & agility work, valslides and medicine ball drills.

Unlike most group courses, all of our classes follow a progressive programme, so that each week, in accordance with your fitness level, you will see improvements in your strength, fitness energy levels and body shape, regardless of your starting point.

Course fees are £59/person. To reserve your space contact us TODAY at info@phoenixprofitness.com, and make sure YOU are in killer shape for summer!

All Stations Go At Guildford's Kettlebell Fitness Course!

2010-04-13T11:02:00.001-07:00

Last night marked the start of our new metabolic acceleration course, and boy was is it a good'un! With a full house and loads of new faces as well as lots of familiar ones, there was a real variety of fitness levels, but the beauty of our classes is that everyone can work and follow each week's progressions at their own level under the watchful eye of our qualified coaches.

The course, which runs for ten weeks, is based around the scientifically proven fact that resistance (weight) training and high intensity interval training are the most effective methods of creating what is known as EPOC, or excess post exercise oxygen consumption. Simply put, that means that these types of exercise leave you with an elevated metabolism WAAAY after you've finished training, which is very good news for anyone who wants to drop fat fast.

So what does the class involve? We utilise a range of the latest equipment including kettlebells, sandbags, ropes, TRX suspension training, and valslides in order to not only turbo charge your results but also keep the classes fun and fresh as well.

And, due to popular demand, we are pleased to announce that we will now be running an additional ten week course in Guildford starting in the next few weeks (date TBC). So if you really want to see a big difference in your fitness and physique in time for summer, do not miss out! To register your interest please contact me at charlotte@phoenixprofitness.com

We look forward to seeing you there!

The Benefits of Sports Massage - Guest Blog

2010-04-06T15:27:00.000-07:00

Having made a long awaited return back into the saddle at the weekend (I used to ride event horses professionally) my adductors are looking forward to a good once over by my sports massage therapist Philippa Lock tomorrow. I am a huge advocate of massage in aiding recovery, regeneration, rehabilitation and prehabilitation, and asked Philippa, director of Guildford Sports Therapy, if she would summarise the key benefits of massage.

The benefits of Sports Massage are not only valuable for athletes but also for anyone who works out on a regular basis or suffers the stresses and strains of everyday life, whether physical or mental. It is suitable for clients without complaints who enjoy a deep tissue massage to promote a sense of health and well being.

Massage works on the soft tissue to improve muscle tone. It increases their flexibility, suppleness and elasticity which therefore, reduces the stress on joints and decreases the risk of injury. The breakdown and remodelling of scar tissue reduces the risk of injuries reoccurring. At a deeper level it improves the function of the viscera (organs). Blood and lymphatic circulation essential to the maintenance of health is stimulated, aiding the elimination of toxins and waste.
Sports Massage improves postural alignment and addresses areas of muscle imbalance that often create radiating pain, focusing on the Osteopathic principle that structure and function are reciprocally interrelated. By working specifically on trigger points in and around the neck and shoulder musculature headaches and migraines can be eliminated.

Massage can stimulate or calm the nervous system helping to improve performance, reduce fatigue and assist in mental preparation for a sporting performance. It is ideal for a pre or post event treatment and prevents the delayed onset of muscle soreness encouraging a speedy recovery.

Phillipa Lock
www.guildfordsportstherapy.co.uk

Study shows exercise during pregnancy results in slimmer, healthier babies

2010-04-06T05:11:00.000-07:00

A recent study published in the Journal of Clinical Endocrinology & Metabolism and carried out between the University of Auckland and Northern Arizona University has indicated that women who exercise during pregnancy give birth to lighter babies, who subsequently go on to have fewer weight and health issues as adults.

The study, which recruited 84 first time mothers, involved half of the subject group exercising for 40 minutes on an exerice bike 5 times a week (up to at least week 36 of their pregnancy), whilst the other half did no exericse.

On average, the study found that the exercising women had babies who were no shorter than their non-exercising counterparts, but who were 0.32 lb (143 grams) lighter on average. This suggested that the training did not inhibit growth in the womb, but reduced the amount of extra fat laid down by the babies.

In addition, the exercise did not appear to interfere with the natural changes in the mother's response to the hormone insulin, a necessary mechanism in pregnancy to make sure the foetus is properly nourished.

THis study adds to increasing evidence that the future metabolism of a child may be influenced by conditions in the womb, and that babies who are relatively heavy for their length may go on to have issues with maintaining a healthy weight as they grow up.

It is becoming increasingly apparent that exercising during pregnancy is beneficial for both mother and child, with even a modest decrease in birth weight having long term health benefits by reducing the likelihood of obesity development.

Post Easter Fat Loss Training

2010-04-05T10:25:00.000-07:00

If you're anything like me and my family, you probably ate a few too many chocolates, ate out a lot and generally let loose over the long weekend. Sometimes, it's good to let your hair down. But now is the time to get back on track!

With summer fast approaching, now really is the time you should be committing to a regular and well thought out training programme and nutrition strategy if you want to make a noticable difference to how you look and feel before the warmer weather arrives and the summer wardrobe comes out.

A recent study by Kelleher et al, 'The Metabolic Costs of Reciprocal Supersets vs. Traditional Resistance Exercise in Young Recreationally Active Adults'
JSCR 2010 Mar 17. shows that using reciprocal supersets, where you peform one exercise (say overhead presses) rest for a period of time then perform another exercise (say, rows) and rest again before repeating, resulted in increased energy expenditure whilst also being more time efficient as compared to traditional weight lifting (perform a set, rest, perform a set etc.).

Another study by Paoli et al., 'Effects of three distinct protocols of fitness training on body composition, strength and blood lactate' JSMPF. 2010 Mar;50(1):43-51 found that high intensity circuit training yeilded the greatest reductions in body weight, percentage of fat mass, waistline circumference, blood lactate and greater improvement in 6RM in horizontal leg press and underhand cable pulldowns, as compared to low intensity circuit training and endurance (cardio) exercise.

The advice therefore if you are looking to drop fat and improve muscle definition in time for summer is:

a) arrange your resistance training into superset, triset (3 exerises) or circuit (4+ exercises) formation to maximise your results.

b) Add in some high intensity interval work to further increase your metabolic rate and burn more fat.

c) Eat in line with your goals. I recommend 30 days on Dax Moy's elimination diet if you are serious about making fast progress AND increasing your energy levels. You can pick it up for free here

If you're in the Guildford area and are dedicated to getting in shape for this summer, come and join us at Phoenix Pro Fitness for our 30 day training trial for just £79. We'll write your programme specifically for you based on thorough assessments, ensure you get the most out of your workouts with top coaching AND keep you on track with your nutrition too. Contact me TODAY at charlotte@phoenixprofitness.com for more details.

Personal Trainer of the Year 2010!

2010-03-30T05:02:00.001-07:00

This weekend just gone was one I will never forget in that I achieved not one but two huge ambitions, firstly in presenting alongside some of the UK's top strength and conditioning coaches at the EXF-Perform Better serminar in London, and secondly being named Personal Trainer of the Year at the International Fitness Showcase Awards.

My presentation at the seminar focused on kettlebell training for ultimate women's fat loss and explained in detail how I have been able to use kettlebells to help numerous clients lose stones in weight and drop 5 dress sizes. My talk was followed by a practical session with the delegates in which I taught them some of the key foundation kettlebell drills and their relevant coaching points.

The feedback from the seminar was absolutely fantastic so if you missed out this time make sure you don't miss the 2 day seminar in Birmingham, where the UK team will be joining forces with some of the speakers from the US Perform Better Tour for what will undoubtedly be an unmissable weekend. For more info visit the EXF blog by clicking here.

Having given my presentation and practical on Saturday it was then a hot foot up to Blackpool for the IFS awards and gala dinner, where I was awarded PT of the Year. I'd just like to take this opportunity to thank everyone who has helped, supported me and inspired me over the past few years, particularly my clients who make my job so much fun and something I am absolutely passionate about. This one's for you! : )

Daily Express 'Guru's Guide to A Better Life'

2010-03-22T06:24:00.000-07:00

Today I am featured in the Daily Express as part of their 'Guru's Guide to a Better Life'. As well as covering fitness, it also includes advice from experts on relationships, nutrition, finances, divorce, careers and retirement.

Do check it out if you have a minute. It's on page 40 and 41, or you can see the online version here.

Have a great day!

EXF - Perform Better Seminar - 1 week to go!

2010-03-21T15:44:00.000-07:00

Next weekend I'll be presenting at the first London EXF-Perform Better Seminar, which is designed specifically to give trainers, coaches and fitness enthusiasts use-the-next-day information to help them imcrease both results and revenue.

For years now I have looked across the pond and seen the amazing collection of coaches who come together to deliver the now infamous Perform Better seminars in the States, and wished we had something similar here in the UK. It provides such a huge opportunity for upcoming trainers to learn from the very best in the industry, so I'm thrilled that it has at last arrived in the UK, and equally thrilled to be speaking at the event.

My presentation will cover how I have used kettlebell training to achieve incredible fat loss results, and will focus particularly on training the female client. I'll be presenting alongside a truly awesome line up of coaches, including Nick Grantham, Duncan French and Neil Parsley.

If you're a strength and conditioning coach, personal trainer or fitness enthusiast, I strongly recommend you come along and learn from these guys (and me : ). It is through studying and learning from the top coaches in the field that I have been able to develop a sucessful business from scratch, as well as secure my own fitness show on Sky, and I have often travelled across the globe to do so. Don't miss the opportunity to get ahead of the rest when it's on your doorstep!

To find out more and book your spot visit the EXF-Perform Better website by clicking here.

Hope to see you there!

New Kettlebell Metabolic Acceleration Course Starts 12th April!

2010-03-17T03:43:00.000-07:00

In 2 weekends time the clocks go forward, which means that official british summertime is almost upon us! But if you're not feeling ready to shed the baggy layers of winter clothing, then fear not, there is still time to get in shape and get those muffin tops, beer bellies, bingo wings and flabby thighs back in check in time for summer.

At Phoenix Pro Fitness we specialise in helping people shed fat and shape up, which is why our kettlebell courses are always so popular! They're specifically tailored to boost your metabolism, strengthen your muscles, improve your cardiovascular capacity and leave you feeling a lot fitter, a lot healthier, and a lot more energised. And they're great fun too!

The awesome thing about our courses is that they really are suitable for all levels. We always have enough coaches on hand to ensure that each of our members has plenty of individual attention, and are training at an intensity and difficulty level appropriate to them.

The course commences on Monday 12th April at 6.30pm in Guildford town centre and runs every Monday for 10 weeks. Places are £99/person.

These courses always fill up fast, so reserve your place today and ensure you're looking and feeling spot on this summer!

Email info@phoenixprofitness.com to reserve your place or for more information.

Beckham injury highlights the importance of prehabilitative training

2010-03-15T15:24:00.000-07:00

Poor David Beckham. Love him or hate him, it seems sad that the achilles rupture he suffered at the weekend will prevent him from fulfilling his hopes of representing England at what was to be his last World Cup, and what would of been a fitting end to an illustrious career.

Despite the fact that the surgery he underwent in Finland yesterday to repair the injured tendon was seemingly successful, it will be at least 3 months before Beckham can return to training, and 5 or 6 months before he returns to the pitch.

As with so many sporting injuries, Beckham's rupture occured in a non-contact situation in which no other players where even close to him, meaning that it was simply an awkward angle under the weight of his own body that resulted in a potentially career ending injury. From a strength and conditioning point of view, it is these types of non-contact injuries, which include hamstring tears and ACL ruptures, that can often be avoided by following a prehabilitative (injury preventing) training programme.

Non-contact injuries are surprisingly common place in sport, particularly those such as football, rugby, lacrosse and netball, which require cutting and pivoting movement patterns.

A study published in the Journal of the Amercian Academy of Orthopedic Surgeons (2000) 'Noncontact Anterior Cruciate Ligament Injuries: Risk Factors and Prevention Strategies' by Griffin et al stated that 70% of ACL ruptures occured in non-contact sitations, meaning that a number of those injuries (which usually result in surgery) could have been avoided with correct neuromuscular training.

It goes without saying that some injuries are just bad luck, but in the absence of a tailored prehab programme, weak connective tissues, muscle imbalances, postural asymmetries or simply a lack of muscular conditioning will undoubtedly increase the risk of a non-contact injury occuring. And once you've had an injury, as Beckham knows only too well, it's always at risk of happening again.

Thought for the day...

2010-03-15T04:16:00.000-07:00

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

-Marianne Williamson

Calling All New Mums and Mums to be!

2010-02-15T14:33:00.000-08:00

It seems that I am virtually the only one of my group of friends who isn't expecting at the moment : ), and lots of them have been asking me for advice on staying fit during their pregnancies, but particularly on what the best way is to get back in shape having given birth! Any advice I give them is based on the recommendations of my good friend and colleague Kaisa Tuominen, who is without doubt one the leading experts in the pre and post natal field and my 'go to' source for anything pregnancy or post partum related.

Kaisa has recently transfered the incredibly successful post natal fitness systems she utilises in her own training studio to a comprehensive ebook and support package called the Post Natal BodyFix, and I cannot recommend this highly enough for anyone who wants to ensure that they not only get into great shape post birth but also really take care of their bodies whilst doing it. Kaisa has a deep understanding of the very specific needs of the pregnant and nursing female body, so if you're looking for a programme that you can really trust post-pregnancy check out the Post Natal BodyFix

New year Kettlebell Courses Start 11th January

2010-01-06T06:13:00.000-08:00

Here at Phoenix Pro Fitness we're getting ready for our next 10 week metabolic acceleration course, which starts on Monday 11th January, 6.30pm in Guildford and runs for 10 weeks.

Every course we have run so far has seen members getting leaner, fitter, stronger and faster, so if you're determined to get into incredible shape in 2010, no matter where you're starting from, this is the course for you!

We utilise a steady progression of kettlebell, sandbag, rope and speed and agility exercises to ensure our clients optimise their metabolisms and hence not only drop fat but keep it off!

For more information or to book your place please contact Charlotte at charlotte@phoenixprofitness.com today!

Kettlebells And The Fat Loss Hierarchy

2009-12-08T09:23:00.000-08:00

If you’re looking to drop body fat, add muscular definition and improve your fitness simultaneously then it is essential you understand the hierarchy of fat loss before you set sail with your new New Year’s fitness programme. That is, of course, if you want to get maximal results. As I will explain in due course, it is no longer appropriate to be using the same training protocols that were successfully implemented decades ago, quite simply because times have changed, we know more now than we did then, and today’s society is a whole lot different.

At the top of the fat busting tree is strength training. The common misconception about strength training is that if you’re not leaping about and standing in a pool of sweat by the time your session’s up then it’s somehow inferior to aerobic type training, and to be fair there is logic in this rational. Indeed, an hour’s steady state running is likely to accumulate a higher calorific expenditure than an hour of lifting weights, and it’s all about calories in versus calories out, right? WRONG. Unless you are a professional athlete, the likelihood is that you’ll spend roughly 4 hours week training and the other 164 hours sleeping, working, eating, and generally not training. So when it comes to designing fat loss programmes, it is no good relying on the mechanisms that worked fifty years ago. People were way more active then they walked a hell of a lot more. Today’s society requires a programme which enables their metabolism to be elevated for a significant amount of time after they’ve stopped training, and this is exactly what strength training does and exactly what steady state cardio does not.

Taking a step down our fat loss tree we find high intensity interval training (HIIT). The first significant study to support the efficiency of this type of training was in Tremblay, Angelo, et al’s 1994 research published in Metabolism. Vol 43. no 7 (July). Pp 814-818, which compared the effects of low intensity steady state cardio and HIIT on body fat. The result, whilst not exactly as earth shattering as the researcher’s might have originally claimed, still yielded a 3x greater fat loss for HIIT, and has been supported by countless other studies since.
A branch down again we have high intensity steady state cardio, and finally, the poor relation in metabolic acceleration, low intensity cardio. So where does kettlebell training fit into all of this?

Well, whilst it would be naive to think that kettlebells can parallel barbells for maximal strength generation, they nevertheless provide today’s hectic gym goer/non-goer, with a huge bang for your buck tool that is versatile enough to cover all of the necessary components of our fat loss tree, or in an ideal world, a decent part of it.

The reason why kettlebells are so effective comes down to three main points. Firstly, the way they hang in relation to the body places their centre of mass uniquely below the hand rather than in the centre of it, which consequently initiates a higher stabilisation requirement of the working joints, meaning increased muscular recruitment and higher metabolic output. Secondly, dynamic kettlebell drills are super intense and subsequently super time efficient; making them ideal for our HIIT and well suited to our time starved lifestyles. To understand why they are so effective we need to take a look at the simple physics equation of Force = Mass X Acceleration. Immediately we can see that whilst the bell you are swinging may only be 12kg, the force your body is actually being loaded with is a lot bigger, meaning increased workload in less time and warp speed results. BOOM! The third main benefit to kettlebells for fat loss is that as a result of their efficiency we can afford to reduce the number of reps we perform and thus significantly reduce the impact we place on our joints, particularly through activities such as running where literally thousands of reps of the same motor pattern are being performed.

World renowned motivational speaker Jack Canfield once said, ‘If what you are doing now was enough to get you what you want, you’d already have it.’ So if you’re really determined to drop fat and actually achieve the body you wish you had, it’s time to start adding kettlebell to your programme. Remember that mastering technique is absolutely imperative to your success, so ensure you receive coaching from a certified trainer before you get embark.

For free video tutorials of the foundation kettlebell exercises sign up for http://www.12daysoffitness.com and look out for Kettlebells For A Killer Physique; The Foundations by Charlotte Ord

Some cuts from Charlotte's recent Sky shows

2009-11-29T10:11:00.000-08:00

Kettlebell Training for Mums with kettlebell first timer Hollie...

Beginner's Kettlebell Tutorial with coach Stefano Chiriaco..

Mixed Feelings Over Today's Headlines: Diet Guidelines Are All Wrong...

2009-11-14T07:53:00.000-08:00

At last, the penny drops : )

Today's UK papers have at last drawn attention to the fact that calorie guidelines taken for decades as the gold standard by weight conscious Brits are in fact completely wrong.

Research undertaken by the independent Scientific Advisory Committee on Nutrition report that the advised daily calorie consumptions of 2000kcals for women and 2500kcals for men are set too low, and blames an under-estimation of physical activity levels amongst the UK population for the error.

Sadly given the country's increasing obesity issues I am not convinced that that is necessarily true, but every fat loss expert worth his salt has, for quite some time now, been advocating a shift away from calorie counting and towards food type awareness. It is therefore always pleasing when the media encourages a diversion from calorie obsessed diets which are by no means always healthy and which often stifle metabolism.

It does however infuriate me that, with the opportunity in their hands to really drive home some sound nutritional advice to the masses, the same article then goes on to print, in great big bold letters, 'You can eat another cheeseburger a day.'

Yes indeed, according to the consumer editor of this particular newspaper, the recommended 16% increase in calorific intake now recommended by the Food Standard Agency would boost an adult's daily limit by as much as 400 calories - equal, and I quote, to 'a regular cheeseburger or two packets of ready salted crisps.' Marvelous.

Despite a golden opportunity to educate people on what really constitutes a healthy diet, this article has spectacularly failed not only in their inability to highlight any useful information, but also by encouraging people to eat more junk.

Whilst I applaud the Foods Standard Agency for implementing food labelling and increasing awareness of the constitutuion of everyday diets, I can't help but think they're missing the point slightly.

The recommended daily allowance is based on the average man or woman, but who exactly is average? And how many people do they realistically expect to monitor their calorie intakes to the nearest 100kcals on a regular basis anyway?

At Phoenix Pro we monitor calorie intake so infrequently we don't even have an official form for it. This may go against the protocols of trainers or dieticians, but it works for us, and it works for our clients who are releived to NOT have to calculate their every mouthful or live by red days, green days, carb days or any other faddy and annoying procedure.

Instead we focus on ensuring our clients eat nutritionally supportive foods on a regular basis, whilst increasing their lean protein and water intake, avoiding grains and refined carbs and supplementing their diet with fish oils and good fats.

To give you an idea of how well this works, three new clients who all started training with us one week ago, and who have had one coached session in that period whilst following our nutrition programme, have each lost between 2 and 5cms off their waists.

Chew it over.

Wise Words: Victory and Defeat

2009-11-12T12:02:00.000-08:00

New Study Identifies Link Between Obesity and Cancer

2009-11-06T10:11:00.000-08:00

Researchers at the American Institute for Cancer Research recently released a report which suggests that over 100,000 cancer cases each year are caused by obesity. The findings, which were based on studies of seven different cancers with known links to obesity, indicated that the following are caused by excess body fat:

• 49% of endometrial cancers
• 35% of esophageal cancer cases
• 28% of pancreatic cancer cases
• 24% of kidney cancer cases
• 21% of gallbladder cancer cases
• 17% of breast cancer cases
• 9% of colorectal cancer cases

The study offers the first quantifiable measure of obesity’s link to cancer, and this is not the only issue heavily linked to excess body fat. Not only does it increase the risk of developing cancer, but it also reduces an individual’s likelihood of surviving the disease and can make treatment more difficult.
As yet it’s not quite clear why obesity increases the likelihood of developing cancer, but hypotheses have been made that excess estrogen released by body fat could be the culprit in cancers such as estrogen-receptor positive breast cancers. In addition, increased body fat can lead to elevated levels of oxidative stress and inflammatory composites in the blood, which are linked to DNA mutation and diseased cell growth, as is seen in many cancers.

While the study is ground-breaking in itself it does not propose any potential solutions to the problem of obesity which is also heavily correlated with diabetes, heart disease, high blood pressure and strokes. The bottom line is to maintain as healthy a lifestyle as possible through regular exercise and a balanced diet.

It's Bonfire Night - Let's Burn Some Fat!

2009-11-05T13:28:00.000-08:00

So, tonight is Bonfire Night, and Halloween is over for another year. I was out in London last weekend and it was fabulous to see so many people getting into the spirit of things and dressing up for the occassion. Loads of them were dressed to the nines in skimpy, sexy outfits showing off their hard-earned devillishly hot bodies, whilst others were, well, trying to hide as much as possible.

Which one were you?

If you were feeling less than comfortable dressing up last weekend, then it's not too late to turn things around for the festive season and in particular, everybody's big night, New Years Eve. Sure, you may not be dressing up half naked in a barely there devil costume, but it'd be pretty cool to be turning heads in a slinky, gorgeous party dress, right?

At Phoenix Pro Fitness we specialise in getting our clients ready for their 'big event', whether it be a special party like New Years, a summer ball or a wedding day.

You now have 8 weeks until New Years Eve, enough time to make a BIG difference to how amazing you feel as you see in 2010.

Do you remember that girl at the New Year's Party last year? The one that all the other girls referred to as 'b*tch'?

That didn't happen by magic. She trained and dieted hard for weeks before that party, and it totally paid off.

So how about this year, YOU be the girl turning everyone else's heads?

You have 8 weeks. Will you make the difference?

www.phoenixprofitness.com

PS Don't forget our 30 day personal training trial for just £69! Sign up today and bring in 2010 feeling HOT!

30 Day Personal Training Trial, Guildford

2009-10-14T15:20:00.000-07:00

Firstly, I understand that personal training isn’t cheap. There are bills to pay, mouths to feed and lots of cool goodies to buy, and you’re probably not entirely sure that personal training will help you get the results you really want anyway. I mean, most people hate going to the gym, especially in the winter when it’s cold and there are no skimpy summer clothes to egg you on, and besides, you’re not desperately unhappy with your body. I mean, you can live with it, right?

Sure you might be a bit stressed, or a bit fed up with always feeling rather frilly round the edges, a bit lethargic or a bit annoyed at yourself for not having the motivation to run that half marathon you’ve been meaning to run for years, but you can always fix that next year, right?

I totally get that. And you’re absolutely spot on. Pick the wrong coach and personal training might not work for you. Pick the wrong trainer and it might well be money down the drain. It is a risk!

So this is where our trial comes in. We basically decided that rather than lining advertising companies’ pockets to promote our services, we’d rather invest that money into you, our potential client, and let you try out our training first hand before you decide whether or not it’s for you. That way, we take all the risk. Why are we doing this? Because we know we can help you achieve your goals, even the ones you’re not sure are possible for you. We know we get results, and we’re pretty sure that once you’ve trained with us for a month you won’t have any reservations about signing up with us. If for any reason you’re not convinced after your 30 day trial, there will be absolutely no hard sell and no obligation whatsoever.

So where’s the catch? There isn’t one. You could pay up to £240 a month to train with us and we are offering you a full 30 day trial for just £69, less than one decent night out!

So far we’ve had a great response which is why the offer will close on Tuesday 20th October, so make sure you call or email us and book your place before then.

Success Comes From Daring To Begin

Charlotte

07525 052527
info@charlotteord.com

30 Days of Personal Training For Just £69? For Real!

2009-10-10T09:17:00.000-07:00

Here at Phoenix Pro Fitness, our team are dedicated to offering you the ultimate personal training experience. We are one of the leading authorities in fitness coaching in the UK, but talk is cheap and we really want to earn your business, which is why we want to give you the chance to really experience our services before you decide whether we are the trainers for you. So, we are offering a 30 day, no obligation trial for just £69, which includes;

•our unique functional movement screen and kinetic chain assessment to evaluate your biomechanics and correct any postural asymmetries or limitations that may be holding you back

a 16 week programme that is tailored specifically to you and your goals
•4 semi-private coaching sessions with one of our coaches to ensure that you get the absolute most out of your programme.

•Comprehensive nutritional guidance to ensure that you are fueling your body to achieve your goals.

•Email and telephone support to keep you on track and answer any queries you may have.

That way, you can discover exactly what makes us Surrey's leading personal training company, and decide for yourself whether our systems are suited to you.

If you are serious about achieving your goals, whether it be to drop a lot of weight, improve your muscle tone or train for a specific sporting event, then our triple threat approach, which utilises the very latest in physiological, psychological and nutritional practices, could be the answer you are looking for.

For more information, please contact us at info@charlotteord.com quoting 30 day trial, or by telephoning 07525052527

Success comes from daring to begin. Are you ready?

Be Careful What You Wish For..

2009-10-10T01:51:00.000-07:00

Here at Phoenix Pro Fitness, one of the most common things we hear when we ask our new members what they want to achieve is, 'fat loss.' People, lots and lots and lots of people, want to lose fat and lose weight. Nothing wrong with that, right? Hmm, well I'd say wrong.

A couple of weeks ago I wrote a blog about the power of the mind and gave you an insight into just how powerful the mind can be. So let's have a quick think about what signals we are atually telling our mind when we say, 'I want to lose weight/fat.'

Take a moment to have a think about all the things that you've lost in the last year.

My list goes something like this;

My wallet
My keys
My favourite necklace
One earring
A training folder
A magnetic therapy bracelet
Numerous socks
2 crop tops (how one loses these things is beyond me, but I managed it!)

...ok you get my drift.

Now what do all these things have in common? They are ALL things I would like to get back. So have a look at your list, is there anything on there that you would NOT like to have back in your possession?

In fact, can you even think of something you'd like to lose? Apart from fat, I can't think of anything, so the mind very much associates losing something with the intention of getting it back again.

Instead, we are in a much better mind focus if we use words that are neutral to our psyche, such as 'shed' or 'drop'. Both of these words have both noun and adjective meanings and are not strongly associated with a negative situation that needs rectifying, like 'lose' is.

Be careful also of 'owning' your excess flab ie My fat, My spare tyre etc. If you don't want it, discard it! Don't attach it to yourself by making it 'yours'.

This may seem like trivial semantics, but no doubt by now you are more than aware of just how powerful our thoughts are and just how much they can affect our physical state.

Introducing...The Bionic Burger...

2009-09-28T05:17:00.000-07:00

(just in case you need another reason to steer clear of fast food joints...)

Reasons Why 98% Of Diets Fail

2009-09-27T08:32:00.000-07:00

Let's get this straight here. You do not fail on diets, diets fail you. Which is why 'successful' diet companies such as Lighter Life and Weight Watchers can't find anyone to give a long term testimonial after coming off their program. Sure, they get great results in the short term, but 98% of people will put all their weight back on and more, which means all that hell of living your day by 500kcal (food?)packs or green days/ red days/ carb days/ whatever else days was not only a total waste of time but a big confidence crusher too. The founder of Lighter Life is herself morbidly obese - and if it hasn't worked for her...

But what about all those people who KNOW this and have opted for a healthy, balanced diet? That's right, 98% of them fail too. There are many reasons why people find it so difficult to eat right and a lot of it has to do with exceptional marketing by food companies. Have you noticed how the worse a food is for you, the more appealing the name? I mean, Sunny Delight, Mother's Pride (would you seriously be proud to give your kid a piece of bleached white wallpaper paste for breakfast? - good marketing though), Dream, Heaven, Boost, McD's Happy Meal,fun size - they're all names that provoke pictures of pleasure.

And that's exactly what your mind wants you to have, pleasure. It will do everything in its power to move you towards pleasure and away from pain, and it does this based on the images you create. So, for example, as long as you associate Haribo sweets with being totally 'Tangfastic', instead of what they really are which is animal hooves and intestines boiled into a glue mixed up with a load of colouring, you're probably going to find them appealing. Hmm, pony hooves..I feel kind of sick now. Haribo anyone?

However, the good news is that as humans, we are the only species who can actually choose what we consider to be pleasure or pain. I mean, you wouldn't find your cat lazing in a bubbly hot tub thinking, 'this is heaven.' Oh no. He is innately programmed to be afraid of water and the likelihood is that no amount of submersion is ever going to change his mind.

It's not easy to change those images we create though. We are, after all, on average subjected to 400 food adverts of various types per day , all telling us that this chocolate or that pudding is going to relieve our stress, make us feel happy, loved, wanted, and accepted - all the things that we as humans seek innately. But at least if you are aware that this is what's happening you have half a chance of readdressing what you consider to be beneficial to you.

Peanuts in a pub are another good example. They look yummy right? And they're free! Let's face it, most people love them. But imagine how many fingers have been in that bowl, and then imagine how many of those fingers weren't washed after their last visit to the toilet, or how many people have scratched their bits before heading over to said peanuts. Puts you off right? So you see it is quite easy to change what you consider to be pleasurable or painful, but you have to have awareness and do not be fooled by clever advertising.

Which leads us onto the number one reason that so many people fail to maintain a healthy diet; a total lack of portable food. 50 years ago no one would leave their house to go to work without food, whereas nowadays food is so readily available that we don't even need to give it a second thought. The trouble is though, what type of food is actually readily available? I mean, when you suddenly get hungry on the motorway/freeway and nip into the nearest petrol station to find something to eat, what is the first thing you see? Rows and rows of the clever advertising we just discussed above trying to convince you that they have the answers to all your problems, at least for today. And so all your good intentions go out of the window, and you are back at square one.

The answer to this is quite simple though; carry portable food with you at all times. Stock enough at home so that you won't run out after one day, and pop a bag in the car containing, for example, a can of sweetcorn, tuna fish in oil or sardines, olives, sundried tomatoes, nuts, seeds and fruit. That way no matter where you are or what you're doing, you'll always have enough food with you to get you home without falling off the tracks, and your body will thank you for it too.

Kettlebells and Back Pain

2009-09-06T07:48:00.000-07:00

Earlier this week I was just leaving the gym when a member approached me to ask about correct kettlebell technique. She herself had not used kettlebells before, but her brother had been using them under the instruction of a trainer from a well known commercial gym in London and was suffering from severe back pain folowing his sessions.

This is a major problem with uncertified trainers teaching kettlebells, and the reason why I advocate everyone who plans to use them in their fitness regime having at least one or two technique sessions with a qualified coach. It is very easy to master good form and thus avoid undue loading over the lumbar region IF you learn good technique from the outset. You are then on the right foot to really gain maximal benefit from this fantastic tool.

The main reasons people experience lower back discomfort from kettlebell training are as follows:

1) Failure to load the hips correctly by not pushing the hips back far enough. This results in rounding of the back and subsequent loss of what is known as 'neutral spine', the position in which the spine is 'safe'.

2) Missing the 'sweet spot'. The sweet spot is the space right between your knees, and is the place where the bell should swing between your legs on every rep. Oftentimes people swings the bell too low, causing the torso to be pulled forward and hence placing undue loading on the muscles of the lumbar region including erector spinae, multifidus and quadratus lumborum muscles. Training in front of a mirror is an excellent way of gaining visual feedback on this and ensuring the 'arc' of your swing hits the sweet spot every time. If you are losing balance on the downwards transition of the bell and being pulled forward, the likelihood is that you are missing this spot. Keeping your arms relaxed, ensure you keep your shoulders engaged into the sholder joint as disengaging of the arms often results in losing the arc and being pulled off balance.

3) Doing too much too soon. Kettlebell training is incredibly effective and places a large amount of load on the posterior chain of the body, namely the hamstrings, glutes and lower back musculature. While this is super effective in redressing the issues of sitting for long periods of time due to many of our daily desk jockey lifestyles, too much too soon can overload the muscles too much and result in straining. Do not go crazy in the beginning! In my beginner's kettlebell course we spend 10 weeks focusing solely on correct technique with plenty of rest between sets. Remember that whilst you may be swinging an 11kg bell, according to Newton's Law, force = mass x acceleration, which means that at the bottom of the swing your body has a LOT more than 11kg to deal with. Bear this in mind and go light until you're really established in correct technique.

Do not be afraid of loading your back muscles, they like every other part of your body must be overloaded if they are to develop and get stronger. However pain is not a good thing, and if you feel your muscles really starting to tighten up it is time to stop and come back another day.

In the past week I have filmed a beginner's kettlebell masterclass with fellow coach Stefano Chiriaco which will air on LA Muscle's fitness channel Sky 281, where, amongst teaching of many of the foundation exercises of kettlebell training, we address the issue of back pain and how to ensure you avoid it. Make sure you check it out if you are based in Europe!

Guildford Kettlebell Courses

2009-07-21T08:39:00.001-07:00

I am pleased to announce that the next 10 week kettlebell courses will start on Monday 24th August 2009 at 6.30pm (beginner's) and 7.30pm (advanced). Each course consists of a session a week for 10 weeks and is valued at £100/ person.

The Beginner's class is suitable for those who have never picked up a kettlebell before but are eager to find out what it's all about and why these are the most fun and effective way to get in great shape whether it be for aesthetics or sports prep.

The Advanced Course is suitable for all those with experience in kettlebell training who feel ready to start mastering the more advanced drills and take your fitness to a whole new level!

For more information or to secure your place please contact me at info@charlotteord.com

How to be an optimist...

2009-07-16T01:21:00.000-07:00

I was rummaging through a pile of miscellaneous papers this morning when I came across a card I bought back in January when I was in New York. I didn't buy this card for anyone in particular, but rather because I felt the message on the front of it was uplifting and true, and that happening upon it in months to come would most likely make me smile and help me to stay focused and optimistic. I was right! I hope it lifts you too...

Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything & make your optimism come true. Think only of the best, work only for the best, & expect only the best. Forget the mistakes of the past & press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticise others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!

- Christian D. Larson

Give Yourself A Remote Chance With Remote Training!

2009-07-09T11:46:00.000-07:00

It seems to me that, apart from lacking motivation to get going in the first place, one of the main reasons most people don't get the results they really want is because quite simply, they don't know what they're doing.

I train a number of individuals from all over the world on a remote basis, which means that I never actually get to coach them in person, but I DO write them a 16 week program that is designed specifically for them and their goals, and I DO support them with motivation, nutritional advice and ongoing guidance. The result? Lost inches, improved fitness, healthier eating habits and a renewed sense of achievement and ability.

You see the thing is, understanding training methods, and what is going to work for you, takes time. And as we all know, time is something that most of us don't have a lot of.

So, if you are determined to reach your goals, but don't feel in the position to invest in personal training, consider a course of remote training. It doesn't matter whether you want to train at home, in the gym, in a hotel room, outside,with kettlebells, bodyweight or bags of sugar, you CAN acheive your goals with the right programme and guidance.

At Charlotte Ord Personal Training, remote training is valued at $120 for a 16 week programme, which includes a completely individualised programme delivered in 4, 4 week stages, nutritional and lifestyle evaluation, and ongoing support throughout the duration of your programme.

For more information please contact Charlotte at info@charlotteord.com

Guildford Personal Training - 7 Day Free Trial!

2009-07-08T05:57:00.000-07:00

The team of coaches at Charlotte Ord Personal Training are 100% dedicated to offering you the ultimate personal training experience, which is why we have introduced a 7 day, no obligation free trial to all new clients.

The trial includes a thorough functional movement screen and kinetic chain assessment to evaluate your biomechanics and correct any postural assymetries or limitations that may be holding you back, a 16 week programme that is tailored specifically to you and your goals, and semi-private coaching with our team of experts to ensure that you get the absolute most out of your programme and achieve the results you want and FAST.

That way, you can discover exactly what makes us Surrey's leading personal training company at no risk at all, and decide for yourself whether our systems are suited to you.

If you are serious about achieving your goals, whether it be to drop a dress size , improve your muscle tone or reach new heights of fitness, then our triple threat approach, which utilises the very latest physiological, psychological and nutritional practices, could be the answer you are looking for.

For more information please contact us at info@charlotteord.com or by telephoning 07525 052527

Success comes from daring to begin. Are you ready?

Wow, we're halfway through the year already!

2009-07-01T00:59:00.000-07:00

Today's the 1st of July, which means that 50% of 2009 is gone already. Crazy huh?! This should also mean that you are at least 50% towards achieving your new years resolutions, and if you're not, well then it's time to put your foot on the gas before the next 25% of the year is gone and you still haven't acheived anything!

If your goal was to shift 50lbs, are you 25lbs down? If your goal was to be able to perform 10 pull ups, can you do 5 already?

Grab a piece of paper today and write down those goals you wanted to achieve this year and haven't yet, and perhaps add some new half year goals as well. It will help reaffirm them in your mind and refocus.

If your goal is is to look like a beach babe this year - TAKE ACTION

If your goal is to get fitter than ever and test your limits, TAKE ACTION

If your goal is to achieve more this year than you ever have before, TAKE ACTION

It's up to you, but if the first half of 2009 hasn't been as productive as you'd hoped then do something about it and turn it around. 6 months have gone, but there's still 6 months to go, and you can achieve a hell of a lot in that time!

Leave me a comment and let me know your number one goal that you'll achieve by the end of 2009. Mine is to have my own gym up and running.

Let's do this!

Lateral Knee Pain Rehab

2009-06-27T08:33:00.000-07:00

With the summer months upon us and even the UK experiencing nice weather, I've noticed a lot more people are out running more often, which spells an increase in knee pain for many.

Unfortunately due to the repetition of the running motor pattern and the fact that the majority of the movement occurs in the saggital plane, the knee is one of the most common sites of injury or discomfort associated with the activity.

Illiotibial band syndrome (ITBS) is the primary cause of lateral knee pain and can be caused by a number of factors including increased mileage, excessive pronation, uneven training surfaces and hip abductor weakness.

Because running occurs primarily in the sagittal plane, the hamstring and quadricep muscles of the upper leg contract frequently whilst the hip abductor muscles (such as the gluteus medius) are not strengthened, which hence results in muscular imbalance and weakness. As the gluteus medius has to exert a force three times body weight in order to maintain pelvic alignment, weakness in this area consequently results in the ITB (a fibrous band of tissue that runs from the lateral hip to the lateral knee) having to work extra hard to keep the knee in alignment. Runners with weak gluteus medius are therefore more likely to have increased internal rotation on impact with the ground than those who do not. Over time, this can result in irritation of the ITB and hence lateral knee pain.

In order to rehabilitate ITBS, and prevent it occuring, focus should be placed on strengthening the gluteus medius. Below are a few exercises that can easily be performed at home using a step and elastic resistance band.

1) Lateral walks - place an elastic band around both ankles, flex (bend) your knees and hips slightly and, maintaining that position, side step for 10-15 yards. Repeat for 2 sets.

2) Clams - Lie on your side with both knees flexed to 90 degrees and abduct your hip (raise your knee away from your body), like a clam opening up. Return the knee to the start position and repeat for 2 sets of 15 reps, increasing to 3 sets of 20. The addition of an elastic band around the knees will result in greater resistance if required.

3) 45 degree abduction/ hip extension. With the elastic band around your ankles, stand with feet hip width apart and extend the hip behind you at a 45 degree angle (halfay between out to the side and straight backwards). Start with 2 sets of 15 reps and progress to 3 sets of 15 reps.

Speed Training Interview With Ben Dearman

2009-06-26T07:25:00.000-07:00

Speed training is an essential aspect of fitness for sports people and those seeking good health throughtout life. As well as being an enormously important aspect in injury prevention and performance, it also is an incredibly effective method of increasing metabolism and hence burning fat.

I recently interviewed US based speed and agility coach Ben Dearman on the benefits of speed training for youths as well as adults;

For more information about Ben you can visit his website by clicking here.

Guildford Personal Trainer's Message to Britain's Fattest Teen

2009-06-24T06:24:00.001-07:00

Yesterday the UK papers were filled with the uplifting story of Britain's fattest teen, 15 year old Georgia Davis, who, having used food as an emotional crutch throughout her childhood, managed to lose a whopping 14 stone (89kg), almost half her bodyweight, at a fat loss school she attended. (To read the full story click here)

All good news. I was, however, rather confused as to why she needed to go all the way to the USA to achieve this life-changing feat, when the UK has its own fair share of hugely sucessful fat loss experts who would undoubtedly help her achieve the same results, and most probably in far less time. It strikes me as a little odd that we are sending our nation's young obese to the world's largest obesity hub, when for a fraction of the price kids, and adults, can stay at home and receive the ongoing support, coaching and lifestyle education they need to transition to, and maintain, a healthy weight and mindset.

Admittedly, all coaches were not created equal, with some offering a holistic apporach and others focusing solely on the physical training angle. For the majority of individuals with a significant amount of fat to lose, the latter is simply not enough, which is why as a coach I draw on my background in psychology, life coaching and nutritional expertise, as well as extensive physiological training research in order to produce significant and, most importantly, maintainable results.

Whilst it is heartening that the NHS are now considering investing £23,000 for Georgia to return to the US-based Academy, I can't help but feel it is money poorly spent if the UK's primary care provider is overlooking the wealth of expertise we have in our own country in favour of the same, higher-priced service overseas. If Georgia can lose that much weight in the diluted environment of a school setting where everyone there has weight issues and needs attention, imagine her progress were she to receive daily one-to-one coaching with a fat loss expert here at home.

The grass isn't always greener folks!

The Bestest Sport Socks!

2009-06-24T04:10:00.000-07:00

I have some great news for you today, I want to tell you about some anti-blister sports socks I discovered a few months ago.

A friend of mine, James Davis, is an online retail entrepreneur and owns an
online shop selling technical sports socks, his shop is www.buyXsocks.com
. Back at the early part of this year James offered me the chance to test out
some X-Socks and knowing that I would be almost the perfect person with the
amount of training and workouts I do he knew the socks would be thoroughly tested.

James kindly sent me some womens's X-Socks , these were the X-Socks
Speed One Lady Socks I had not tried X-Socks before and I was quite
skeptical as to the benefits of these socks, they are quite highly priced and
I wasn't sure how they would benefit me.

The x-socks arrived neatly packaged and, once opened, I was immediately impressed
at the presentation and I got to work reading the technical aspects about the
socks. I was going training later that day so popped on the socks and my feet
felt extremely comfortable straight away, but I thought to myself, "Good so
far, but let's see what they're like when I'm running and training hard".

During my training my feet felt cool, comfortable and cared for and where I
usually got hotspots or blisters I had nothing of the sort. What I am interested
in is how these socks can improve performance: there's lots of technical stuff
on the packaging but essentially it boils down to this...

...X-Socks reduce blisters, reduce overheating and reduce muscle cramps and
I am sure that if you haven't got to worry about your feet you're sure going
to be concentrating more on your training and after all that's what it's all
about.

I suggest you check out my page on James' web site and use a voucher code which
gives you 5% off all your orders through his online shop. Yep, that means that
you can order a pair now and get 5% then using the same voucher code again as
many times as you like and you'll always get 5% off your orders. You'd best
check it out:

=> My Page at James' shop is here: http://www.buyxsocks.com/page/charlotteord

=> Voucher code to get 5% off is: CharOrd

Thanks for reading,

Char.

PS: I wouldn't just email you about random socks, I really do rate highly the socks in James's shop.

Can't be bothered to train today?

2009-06-14T15:57:00.000-07:00

I trained really hard yesterday, had a great evening out with my buddies and have got lots of productive things done today, including another great training session.

This morning, however,it looked unlikely that i'd even make it to the gym, let alone knock out a good session. You see, I'm a firm beleiver in sticking to a well constructed programme, I mean, that way you can get a reallyclear idea of where you're going and exactly how you're gonna get there.

Trouble is, even i have days where I feel like rebelling and saying sod it to working out. It doesn't happen often, but it does happen, even to me! So today, rather than not go to the gym, I gathered all the bits of equipment that I love to use and just did what I felt like doing. It broke from the norm, and I actually worked really hard : )

I started off with a good joint mobility, dynamic warm up (watch the video below if you don't know what I mean)

then knocked out 4 rounds of the following with as little rest as possible:

Tabata rowing - 4 minutes of 20s maximum effort interspersed wtih 10s of active rest (really slow rowing)

Straight into 100 jump rope skips as fast as possible

Followed by 10 heavy kettlebell jerks on either side (I'm gearing up for my first kettlebell lifting competiton on the 18th July, so wanted to work on my technique)

So if you ever feel like you just don't want to train, rather than quitting, head to the gym, your backyard or wherever makes you feel good and just do your favourite thing. Once you get going, I promise you'll enjoy it, and let's face it, you never regret putting in a good session once it's finished, do you?!

For more ideas on fun, intense, freestyle type training that is guaranteed to keep you interested and in top shape, check out Intense Conditioning by my colleague and top expert Jon Le Tocq. It's like nothing else!

Char