The Ultimate Chest Workout

Sex Fit!

With Summers end nearly upon us those colder nights are drwing ever closer. But with all the price increases in fuel save the pennies and get closer to your partner at night. As well as keeping a few extra pounds in the bank accounht it gives to chance to burn some calories and get yourself in shape-im not joking sex fit can play a huge part in your wellbeing & fitness.
Studies have shown that the edorphins released during sex help boost immunity due to a release of higher amounts of a disease fighting anti-boy Immunoglobin A. The endorphins released also which soothe your nerves and decrease menstrual pains, headaches and joint pain. So the “I-have-a-headache” excuse no longer applies girls  – sorry!!!
DHEA, a hormone related to youth vitality, mood, immunity and stress, has also been shown to be much higher in those who had regular sex to orgasm than those who did not. Add to this that in most studies a regular sex life has been linked to better moods, lower stress levels and more intimate & stronger relations with partners.

So now we know why sex is good now how do we makesure we have good sex???

Well I'm talking strictly from a fitness point of view so i cant help with kinky ideas of foreplay!

Fitness wise cardiovascular exercise is a must. Around 20-30 mins 3 times a week helps increase the blood flow to extremities, helps hormone balance as so arousal intensity and having a good areobic fitness help you stay the pace as well .

Yoga is a great tool for increasing core & pelvic floor control (this helps you boys even more than the girls!!) and also helps reduce stress levels which can lead to a reduced sex drive. Pelvic floor exercise are easy by simply squeezing and holding as if you were trying to stop the flow of urine, has been shown to help a women’s ability to reach orgasm and increase sexual function & helps a man get rid of their 5 minute wonder nick-name!

For men sex is a great way to help your body stabilise and increase its testosterone production which is essential for muscle growth, fat loss & generall shape.

I hope now you have discovered the importance and benefits of good sex and how exercise can help improve your sex life & relationships.


I always ask for feed back but on this occasion friends you can leave the details out!

Peace & Love

Stuart

DAY 4 of My 10 Minute workout

Lets step it up abit! If you have been resting in between the circuits then reduce the time or skip the rests! Today is all about your waist-line!! It sounds stupid but to 'activate' your tummy and reduce its size you need to draw it in. Focus on working it throughout the exercises, think of your belly-button and 'suck' it in before you start every movement. This helps stimulate your internal core muscles such as transverse-abs, internal-oblique, mulifidus-all of which stabilise back & shrink your waist line. I want you to test test your core in different ways-doing sit ups or using them terrible ab cradles is a big NO NO. Your core adapts better to being tested to dynamically stabilise, reduce and produce movement. In this program your doing all 3!

Again we want to elevate heart rate a little to help burn some calories so move from exercise to exercise fast.

How To Do It

Complete 20 reps of each exercise
Warm up & Cool down properly

Russian Twist

Ball Side Bend

Single Leg Bridge

Ice Skater

Ball Twist Jack knife




Weighted Reverse Curl

Ball Plank (1 rep hold for 20 seconds)



There you go beach Body abs

Good luck

Peace & Love

Stuart

DAY 3 10 Minute Workout More Muscle Less Fat

This morning i'm hitting the weights hard! This doesnt mean im trying to build bulky huge bodybuilder muscles! It means that im using muscle to burn of the fat and get trim. So this program works for everyone! If your a women or want to lose weight and tone then keep the weights small and the exercises fast. If you want to add a little muscle then use heavier weights (the heaviest you can smanage in a safe rep) and slow the reps down a litlle.
The aim of the session is to challenge all your muscle fibre types-fast & slow. This means changing rep ranges for some of the exercises so have a read through the routine before yo start so you follow is correctly.

Remember you are trying to increase heart rate and you should be sweating alot!!!!!


How To Do It

Remember keep moving, the fewer and shorter rest time you have be tween cirrcuite the more calories you will burn.
Warm up & Cool down for 2-3mins
Repeat the circuit as many times as possible in the 10 minute time slot
Complete the rep ranges marked next to each exercise (I have changed the rep ranges in this workout)

Squat Twist 10 reps

single Leg Ball Squat (20/leg)

Press up 10 reps (remember box press ups are fine so have your knees down)

Ball Press up 20 reps (same as a press up, its easier to have the ball on your thighs, knees)

Burpee (10 reps)

Cross/Jab Boxing (20-40 reps)

Ball French Press 10 reps

Floor Dips (20 reps)

DONE! NOW REPEAT IT AS MANY TIMES AS POSSIBLE IN 10 MINUTES!!!

Diet Tips:

MEN must take a good quality Zinc & Magnesium supplement before bed. This helps increase hormone levels to help muscle generation.

WOMEN a great supplement to take it chromium & cinnamon (the spice if fine no need for tablet form) to help balance sugar levels and reduce cravings

The most effective way of losing weight is by helping your body operate properly. Stop clogging it up with mucus, acid forming foods that reduce your bodies ability to process food correctly and therefore hold more fat, produce fat cells & slow metabolism down!! Its easy enough to help your body-reduce the foods that strain the body and eat more of the foods that help.

REDUCE:
Dairy
Coffee
Alcohol
Red Meat
Some Fruits

INCREASE:
Greens!!!!!
Broccoli
Spinach
Peppers
Celery
Avocado
Butternut Squah
Grapefruit
Lemon
Lime

10 minute Workout Day 2 Shake Rattle & Roll

Dont bother going to the gym and spending half your time in a queue for the equipment. Its time consuming and your just constantly cooling down. Get hold of a gym ball and go find some space of your own, set the 10 minute timer and get going with day2 workout. Even better buy a gym ball and get it done at home! This program is designed to challenge your bodies ability to stabilize in a range of planes and movements. Its going to help you recruit more muscle and so burn more cals and tone faster! Perfect! READY? 10 mins, here we go.

Equipment: Gym Ball & Gym Mat

How To Do It
Its the same as day 1-circuit the program completing 10-20 reps of each exercise while moving from exercise to exercise with NO rest! If your new to training then give yourself a 30 second rest in between each loop circuit and remember always warm up and cool down properly!

Ball Bridge

Ball Lunge with Rotation (hold the gym ball instead of the D/B weight)

Ball Press up

Ball Jack knife (roll ball in towards chest and back out)

Ball Squat with Rotation

Ball Plank (hold for 20 seconds no reps just hold)

Thats loop 1 done. Now if your new to exercise have an active 30 second rest (walk around dont sit sit). If you feel you can, then dont rest just keep going for the 10 mins and sweat it out!!!

Let me know how you have done!!

Peace & Love

Stuart

10 minute workout Day 1

Do you need to shed a few pounds or tighten up that bum & abs?

Do you want to look & feel great this coming Bank Holiday Weekend?

Do you have 10 minutes to spare tonight?

YES, YES, YES

Well I do and so do my team as we are all working this weekend at Manchester’s Pride Celebrations. I'm going to let you into our secrets to looking great with a simple 10 minute workout each day this week.
FOR A CHANCE TO WIN A FREE TRAINING SESSION WITH ME & MY TEAM  Let me know your progress this week with tweets, fb posts or on this very blog-Good Luck xx





User Guide: Read This

Exercises: each image shows one part of the exercise. If you need a fuller explanation of how to perform the moves email me or visit the website exercise library.

Kit: You don’t need a fancy gym or to order any crazy equipment of some shopping channel! Im keeping it simple & inexpensive.

Circuit: These workouts are performed as a circuit which means the exercises are performed back-2-back with no rest in between.

Rep: (repetition) a single execution of a particular exercise.

Set: A specific number of reps.

Failure: The point at which you can’t complete another rep without compromising good form.

GET CHECKED OUT!
If you have any worries at all about your readiness get checked out by your GP, especially if you have a family history of heart trouble or other health conditions.

Warm-up: Before doing any of the workouts, raise your body temperature by doing a gentle cardio workout such as power walking, squats, running, even going up and down your stairs 5-10 times if you are doing these workout at home. This will help reduce risk injury.

Listen to Your Body: If at anytime you feel pain during the workout STOP.

OK Lets get started!!!!!


Workout 1: Body Weight Fat Burner

No equipment, no fuss and you can do it all in the comfort of your own home! No matter what your fitness level YOU CAN do this workout! Go at your own pace if you need to. Our aim is to burn  up to 200cals in a matter of minutes!!

How to do it

Perform 10 reps of each exercise and then move on immediately to the next exercise.
If you need to rest for 90seconds after completing each circuit if not keep going until the 10 mins is up! The more you move the more you lose!
Set your 10 min timer and complete as many circuits as possible before the time is up.

Single Leg Bridge (10 each side)

Burpee

Press-up (its fine to do box press ups and have your knees on the floor)

Side Lunge to touch (10 each side)

Side Planks (10 each side)

Todays Diet Tips:
 Drink 2.5 litres of water (to be perfect add PH balancing supplement)
 3-5 cups of Green Tea

Soup Lunch (3 portions): Half butternut Squash olive oil and baked for 30 mins onto of a chopped onion and celery sticks. Scoop out the soft squash add 2 cups of veg stock and blend down with the onions & celery. This will last you for 3 lunch/dinners this week!

See You Tomo & I want to see you at Manchester Pride this weekend so you can tell me the amazing results of your fitness week!

Good Luck

Peace & Love

Stuart

Apologies!!!

Sorry for the last article mistakes as it wasnt proof read before being published!!! Sorry..

This week im posting a daily 10 minute work out. Each day I will post the ultimate workout to lose weight, tone up and help you look great for this bank holiday weekend!!! I will also post the links for the youtube channel where you can view the workouts in video form.

Hope you like it and if you do spread the word!!!!!1

Peace & Love

Stuart

Top Tips For Boosting Motabolism

We have all heard how "boosting" or "maximising" our motabolism is one of the keys to weight loss but is motabolism and how can we make it help our weight loss in an easy way thats not going to cost the earth buying supplements?
OK firstly your motabolism is basically the amount of calories your body uses each day. so increasing this obviously means your using more calories and so lose weight-simple. Secondly i'm not trying to sell you miracle supplements so my advice is impartial and im an expert so listen up!!! :)

1: Drink Plenty of Water
If your body is not properly hydrated then you cant perform simple functions on a cellular level and thios reduces your metabolism. Its the easiest and most basic change you can make right now and help lose weight. Get a 2 litre bottle from the shop (50p come on we can all do this) and keep it with you all day, through work, home and before bed. Just fill it from the tap everyday and make sure its all gone before your evening meal.
NOTE: for optimum weight loss and well-being I would strongly recommend buying a PH alkaline & oxygen balancing supplement. See my PH tips article

2: Reduce Coffee & alcohol

These both de-hydrate your body and so slow down your motabolism. They also send your body into massive highs & lows which plays havoc on your energy-remember what goes up must come down! Reduce coffee and start trying Green or herbal White tea, both of which help increase motabolism.

3: Eat Vitamin & Mineral Rich Foods

A BIG mistake many people make is just counting calories to lose weight. The problem is that many low calorie foods and meals you see in supermarkets are low in nutritional value as well. Think of your car, if you were to put in the wrong fuel its not going to get you very far! Fuel your body with the vitamins & minerals it needs and you will have it working better than it ever has before! Think Green & Red Vegetables- broccoli, beetroot, celery, cabage, carrots, tomatoes and you are on the right track.

4: PH Balance

FOR ME THIS IS THE MOST VALUBLE TIP I CAN GIVE YOU
You body operates best in an alkaline environment and not this high protein high dairy high sugar acid forming environment all these terrible celeb diets we are pushed to follow. Yes they help you lose weight rapidly at first but in only a matter of weeks they slow you motabolism down and cause huge levels of acid production in your body. This extra acid does 2 things:
1- srains your liver and kidneys as they try to re-balance your PH
2- produce fat cells as a defence aid to take the acid away from organs

Both these stop fat loss and cause fat gain!!! Again think Greens & Beans- vegetables, chickpeas, black eyed beans, kidney beans etc.

5: Lift Some Weights! 
A pound of muscle burns around 6 calories per day whilst a pound of fat burns around 2 calories per day.  Therefore, by increasing your lean muscle mass you can raise your BMR.  If you perform a resistance training workout a few times per week and combine it with proper nutrition you can build additional muscle and increase the amount of calories you burn whilst resting

6: Do Some Cardio! 
Your metabolism is partially affected by your level of physical activity.  Regular cardiovascular exercise helps in two ways.  First, you burn additional calories whilst performing the cardio.  Secondly, the number of calories you burn following a cardiovascular workout remains elevated for a few hours after you finish.  By going for a walk, jog, run, bike ride, swim (or whatever other cardiovascular exercise takes your fancy) a few times a week you can burn extra calories and boost your metabolism.

7: Get Some Spice In Your Life 

Spicy foods can temporarily increase your BMR.  For starters they increase your body’s temperature for a short period after consumption meaning that you will burn more calories as your body attempts to regulate this temperature.  Secondly, spices such as cayenne are thought to have thermogenic properties meaning that they temporarily increase the rate at which your body burns fat.  Like with the other foods mentioned in this article you need to exercise moderation when it comes to spicy foods.  Getting too much can lead to unpleasant side effects such as heartburn, stomach ulcers and an irritable bowel.

Hope This Helps

Peace & Love

Stuart

Is Chocolate Bad?

Why Do We Crave Chocolate?

Let’s face it. The idea that the sweetness of fruit is going to satisfy a chocolate craving is just silly. When the urge hits, there is very little that can be done to stop it until the only thing left of that Mars bar is the package. So why do we need it so bad?

There appear to be many reasons why chocolate seems to be so addictive. For example, the sugar in chocolate can increase the levels of the mood-boosting neurotransmitters: serotonin and endorphins. Chocolate also contains an amphetamine-like compound called phenylethylamine (PEA), which is generated in relatively high amounts in the brain when happy events occur (i.e., falling in love). Chocolate also contains caffeine (although not very much), which provides an energy boost and small amounts of a substance called anandamide that mimics the pleasurable effects of marijuana by binding to the same receptor sites on brain cells as the active ingredient in the happy plant. Even the aroma of chocolate may affect brain chemistry.

What’s Good About Chocolate?

Cocoa and chocolate products have been delicacies for centuries, but only recently have they been recognized as significant sources of phytochemicals with healthful effects. Chocolate and cocoa powders are derived from beans that contain hefty amounts of phytochemicals called flavonoids that are also found in fruits, vegetables, tea and wine. Flavonoid compounds are found almost exclusively in the plant kingdom, and it’s estimated that there are more than 4,000 of them. Various epidemiological studies have shown that populations consuming a diet rich in flavonoids (including foods such as wine, tea and certain fruits and vegetables) have lower rates of heart disease and stroke.

What’s Bad About Chocolate?

The well publicized healthy properties of chocolate have lead many to believe they can enjoy chocolate in all its many forms. Not so fast! While the exact amount of cocoa or chocolate needed daily to exert health benefits is still yet to be determined, some studies have needed up to four ounces of antioxidant rich chocolate per day to elicit positive outcomes. Considering that an ounce of chocolate has roughly 145 calories and eight to 10 grams of fat, if most people simply added this much chocolate to their existing diets, it would be a sure fire ticket to the fat farm. Clients should be encouraged to substitute good-quality chocolate for other less healthy treats such as donuts, muffins and candy.

Also, all the studies showing promising health benefits from chocolate have used dark (“bittersweet”) chocolate and not the overly processed milk chocolates full of sugar that most people are consuming. Many find the taste of dark chocolate to be too overpowering and thus opt for the higher sugar forms with a lot less flavonoids.

The Cause Of Celluite

Cellulite is one of the “dirty” words in the health, fitness or beauty industry. Nobody wants it, nobody talks about it and those who do suffer with it are infuriated that not everyone has the same problem. Why does it appear on some women more than others, and why do some men actually get it as well? The research on cellulite - including what causes it and how to treat it – has remained very vague, until recently. There seems to be endless treatment options but which ones work and why?

First of all what is cellulite?

Cellulite occurs when the deeper layer of the dermis breaks down and the fat is allowed to bulge towards the superficial layer of the skin, causing a dimpling effect. The irregular, orange peel type dimpled skin surface is characteristic of cellulite and is reported to appear in the thighs, abdomen and buttocks in 85 percent of post adolescent women. The hips and thighs are areas more under the control of hormones in women as they are reserved for pregnancy and lactation. This is why these are the most common sites for cellulite in women and in rarer cases men. The main culprit for the formation of cellulite seems to be estrogen.

Basically estrogen starts a process that causes the walls of fat cells (collagen strands) to break down, this leave the fat cells to move freely towards the surface of the skin where they multiply and push against the surface leaving the appearance we call cellulite.

Treatment

There are so many treatments out there from personal trainers, doctors and beauty therapist but which one work? Here are the most common treatments and my opinion on their value:

Packs and wraps - The basis of these methods is a mechanical action used to “break up” or “burn up” fat or cellulite. They do neither. These treatments only serve to move a small amount of interstitial water around, which provides a psychological benefit for the client but no physiological change.

Suction, rolling and pressure devices - This is probably the most dangerous of all cellulite treatments as these mechanical devices can actually make the condition worse by inflicting damage on an already weakened support structure within the skin.

Topical herbal treatments - This concept is similar to wraps. For these herbal treatments to be effective, they must be formulated properly so that the active ingredients reach the fatty layer or at least penetrate down to the superficial layer. There is a certain technique involved here because, if not formed properly, the water soluble ingredients will not penetrate the skin and therefore will not

work at all. Typical ingredients you find here are caffeine, theophylline and coleus forscholii.

Circulation enhancers and lymphatic drainage - Cellulite severity is increased by interstitial fluid retention or congestion. So it makes sense that reducing water retention could help the appearance of the skin. This treatment method does not treat cellulite! It does not reduce the fat cells but can give a temporary better appearance and feeling.

Vitaminns-Vitamin A and retinoic acid have a small effect on cellulite, but they don’t cure it. Vitamin C is also helpful as is citric acid due to their ability to restore collagen, but they don’t stop the destruction of it.

Liposuction - Liposuction is not to be used and can actually make cellulite worse by causing damage to already weak skin structures. Liposuction does reduce the fat in the body and therefore can possibly reduce the appearance of current cellulite however, the process damages so much tissue and cells within the body that it can actually increase the percentage of cellulite in the future. After liposuction you will reproduce cellulite and mostly likely at a faster and worsened rate.

Phytoestrogens - By far the most exciting dietary research and information involves the use of phytoestrogens. Asian populations who consume the most phytoestrogens have the least amount of cellulite in their population. sians consuming 100 grams of soybeans a day were getting isoflavone protection in the form of daidzein and genistein. Compared to Western populations, scientists found that Asians had a lower rate of breast, uterine and endometrial cancer, a lower rate of prostatic and colon cancer and a lower rate of cardiovascular disease. When Asians switched to Western-style diets high in fat and protein and low in fibre and soy, their risk for hormonally related diseases increased. So a change in diet can have a very positive effect on fat and cellulite.

Exercise- I shouldn’t need to say how important exercise and healthy lifestyle is. Its important to reduce the amount of stored fat in the body and to STOP your body producing more fat cells. A balanced diet containing high fibre, soya, vitamins A & C and increasing cardio vascular exercise will help reduce the cellulite production.

Basics:

Estrogen levels start the process that causes fat cell walls to breakdown

The fat cells are free to move to the surface and ‘push’ against the skin to give dimpled effect

A reduction in water retention can help appearance

Most treatments are only temporary

Reduction in animal fats, processed sugars in diet helps

Increase in fibre and soya can help block the estrogen working to breakdown the fat cells

Increase in exercise will reduce the amount of fat stored in the body

Dairy Of A Personal Trainer

Heres my food diary for today. Its PH balanced, its loaded with energy and tastes great. Eating healthy and keeping the weight off doesnt have to be so hard

Upon Waking: Hot water with a slice of fresh lemon

Hit the Gym With some cardio & client number 1 for the day!

Breakfast: Energizer Breakfast!

Energizer Brakfast-50g oats, 50g bran flakes, 50g mixed nuts (hazel/peacan/almonds, 1 spoon honey, 1 t-spoon cinnamon, almond/soya milk)

Snack: A handful of nut & Green Tea (gives a kick to your motabolism)

Lunch: Soup

Butternut Squash & Onion Soup: Cut squash in half, remove seeds, oil and place on top of chopped/diced onions (1)& celery(3). Add olive oil  again with seasoning and bake for 45mins (gas 6) until slightly browned & tender. Scoop out the squash put into 2 cups veg stock & blend with the celery & half the onions. Add cinnamon and the reaming onions. (Serves 4)

Fluids: Another Green Tea!

After Resistance- Stabilization Equivalent Training

Protein Shake: Dont use protein shakes too much make sure you get most of your protein from real, natural foods! I use a plant protein shake and this keeps my system slightly higher PH and therefore stops me producing acid which cuases fat cells to form!!!!!

Dinner:

Power Yoga class to balance mind & body

Evening Snack: 2 celery sticks with Chili Greens dip: 1 or 2 hot chili peppers, 1 cup petits pois (from frozen fine), ¼ cucumber, 1 pack tofu, lemon juice, coriander, pepper and salt to taste.

Always makesure you have 2-3 litres of water (for best results add our PH balancing powder to give your water a turbo charged health kick & your body all the minerals & vits it needs)

Give it a try if your looking to lose fat and tone for summer.

Peace Be With You Stuart

Avocado Salad: MIX 1 avocado peeled and diced, 1 tbsp light may, 2 tbsp lime juice, 1 tbsp olive oil, 1 clove garlic, 2 handfuls of baby spinach, 3 cherry tomatoes, 50g tinned chickpeas or black eyed beans or butter bean, loads of lettuce leaves

fab abs rouine 1

Basic Abs 1

Heres a simple little abdominal workout. Remember doing "sit-up" doesnt get you a six pack! For that get hold of my PH Weight loss & Motab Type Testing Weight loss diets and programs online from my webistes (launch aug 15th)

For now lets do some exercise!

Equipment: Firts of all ab machines, tone belts, rollers are all rubbish! Dont go near them unless you want an injury or back back. We are going to base this work out around the stability ball. Always keep your movements slow and controlled, concentrate on the muscles you are trying to active and sqeeze them.

The Theory:
Your abdominals work in synergy with a whole group of muscles and so to get the most effective work-out we need to challenge every single one of them. Best way to do this is to keep the body "un-balanced". As your body tries to stabize itself your muscles will fire and contract more fibres.

Tip: Always start a workout with abs/core. This gets your brain to keep them activated and so tone during your entire work out! Never do them at the end or your wasting their potential.

The Work-out

3 sets
10 reps
remember keep the reps slow! (easy way of keeping tempo correct is counting 2 seconds to "sit-up", 2 seconds to hols, 2 seconds return to start position so each rep takes 6 seconds!)

Ball Palnk

Ball Crunch

Ball Side Bend

V-Sit

The Cause Of Weight Gain

The causes of weight gain

There are many reasons why you may gain weight and the cause may not be one factor but a combination of a number of different ones.

Dieting:

Well more precise yo-yo crash dieting! Dieting makes you fat. As you reduce your food intake to lose weight, your body put itself on 'famine alert'. Your body knows its not receiving enough food to function properly and therefore it slows down your metabolism to get the best use of the small amount of food it is receiving. When you say you want to lose weight, what you actually want to lose is fat. If you lose weight rapidly, almost 25 percent of that weight loss can be made up of water, muscle and other lean tissue. Losing more than 2lbs per week of pure fat it near impossible. So when you lose 5.6 somtime 10lbs in a week on a crash diet you must remember much of that weight is from water, muscle and tissue. When you crash diet you lower your metabolism and store MORE fat despite losing lbs on the scales! While training with ourselves you will may lose weight in great volumes in the first few weeks but we will make sure its not due to fad diets and unrealistic health plans and more importantly that you can maintain this new weight.

Too much food and not enough exercise

This is the obvious reason, because if you eat more than you burn off then you are going to gain weight.

The Type of Food You Eat

Every time you eat, your body has a choice: it can either burn that food as energy or store it as fat. Researchers have found that high insulin levels cause you not only to change your food into fat, but they also prevent your body from breaking down previously stored fat. These fast-releasing foods include anything that contains sugar and refined flour, such as cakes, biscuits, pastries, and other 'treats' and all the bad WHITE foods- white pasta, bread, rice and so on.

Food Alergies

There are two types of allergic reactions.

Type A (classic allergy). In this type of allergy, you will experience a reaction immediately after contact with an allergen (such as shellfish or peanuts, for example).

Type B (delayed allergy or intolerance). Here the reaction can take place between one hour or three days after ingesting the food. Symptoms such as weight gain, bloating, water retention, fatigue, aching joints and headaches can all be due to a Type B allergy.

Other reasons could be:

Nutritional deficiencies

Underactive thyroid

Prescription drugs

Yeast overgrowth