121 Fitness & Health | New Malden based personal trainer | Fitness for women | Fitness blog |Weight Loss

A Little History of Dieting and weight loss

A Little History of Dieting and weight loss

Most of my clients have one goal in common, amongst others Most of them want to lose weight! I’m always sceptical of new clients whose ONLY goal is weight loss. There is only so much we can do through exercise to lose the extra fat. We need to look at what we are...

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Does stretching before exercise cause injury

Does stretching before exercise cause injury

One of the most contentious issues in stretching is whether stretching before exercise is good for you or not. With strong evidence both for and against both options, it's easy to understand people's confusion. As the weather is so lovely it is very tempting to get...

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What are the best Core Strengthening Exercises?

What are the best Core Strengthening Exercises?

The best core strengthening exercises may surprise you. It's not enough to just do ab crunches and sit ups. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think of the core as a nice six-pack, or strong,...

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Fat loss for the older woman

Fat loss for the older woman

Every woman knows how hard it is to lose body fat on the butt, thighs and belly. Sometimes it feels like fat loss is simply impossible!   However, it’s the abdominal fat that creates the greatest health risk to a woman. This abdominal fat seems to rear its ugly head...

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The Health Benefits of Spices and how to use them

The Health Benefits of Spices and how to use them

Spices are widely used for increased health and well-being; health benefits of spices include boosting brain power, reducing inflammation in the body and assisting recovery. Young adults, the elderly and anyone who is looking to find a healthier way of living can...

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What’s so Special about Green Vegetables?

What’s so Special about Green Vegetables?

What is so special about leafy greens?  Why do I keep asking you to eat lots of green vegetables? Over the past year, I have increased my intake of green vegetables dramatically. I've noticed positive changes to my body shape and enhanced fat loss from my legs.  ...

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Why women should do deadlifts

Why women should do deadlifts

Deadlifts are Awesome for Strength and Conditioning   .   Please be a sweetie and pin this Deadlifts should be at the top of your list for general strength and conditioning because they won't negatively affect your joints, as long as you're lifting with good...

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Five good reasons for training outdoors

Five good reasons for training outdoors

Now the weather is getting better (finally), you will start to see more and more people training outdoors. If you are normally a gym bunny, you may have even have thought about joining them. The simple fact of the matter is Training outdoors is fun!   There have...

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Early Morning Cardio: Is it for You?

Early Morning Cardio: Is it for You?

There is a popular piece of advice in the fitness industry that early morning cardio exercise will burn fat faster, and therefore everyone should do it. The idea behind this is that if you do cardio exercise in a fasted state (ie before eating in the morning) then...

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How long should you rest between sets?

How long should you rest between sets?

  Taking the right amount of time to rest between sets is paramount in a quality workout. Too much rest and you lose your pump. Too little rest and you quickly fatigue the working muscle.     Let’s give a little explanation on why you might choose...

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Healthy Breakfast ideas with Nutribullet

Healthy Breakfast ideas with Nutribullet

Stuck for healthy breakfast ideas when you are charging around getting everybody ready? I have just the thing for you Breakfast is too often forgotten in the frenzy of the morning rush around. You’re trying to get out of bed (that can be difficult especially if you’ve...

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Come and try working out with battle ropes

Come and try working out with battle ropes

If you’re a regular in the gym or you consistently pound the pavement you’ve probably gone through phases when you were extremely bored with your fitness routine. There comes a point in when it’s time for something different - and battle ropes are something different...

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Do fat cells stop you from losing weight?

Do fat cells stop you from losing weight?

It's been said that overweight people have more fat cells than lean people, and this could be what prevents them from losing weight? I did a bit of research on the subject and this is what I came up with Have you ever wondered what fat is? When a person "gets fat"  - ...

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Exercise during Pregnancy: Facts and Fiction

Exercise during Pregnancy: Facts and Fiction

Exercise during pregnancy is controversial. For much of recent history, pregnant women have been treated as if they had an illness and were subjected to a state of confinement. Throughout history, mothers-to-be have been told to cut back on exercise and take it easy,...

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Sleep and Melatonin

Sleep and Melatonin

You may have heard of melatonin - some people even take it in capsule form for sleep. But do you know that the body produces melatonin itself when you sleep well? Here is some information about melatonin and how to optimise its production Melatonin is a natural...

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Are you getting enough Sleep?

Are you getting enough Sleep?

What do you consider to be a good or a bad night's sleep? Do you feel that you are getting enough sleep generally? If not, then what can you do about it? Did you know that the average night's sleep has diminished from 9  hours, 20 years ago, to a mere 7 hours now?...

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How Much Sugar is Too Much?

How Much Sugar is Too Much?

HOW MUCH SUGAR IS TOO MUCH? As a health and fitness professional, I often find myself asking clients to look at the amount of sugar in the foods they are eating, as many may contain ’too much’ sugar. This inspired me to write about ‘how much sugar is too much' and...

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Early Morning Fasted Workouts for Fat  Loss

Early Morning Fasted Workouts for Fat Loss

                I was recently asked by a client what she should eat before a 6 am CrossFit class I asked her if she had thought about doing it fasted? So are there benefits to exercising first thing in the morning, and more so...

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Body Fat Distribution and Hormones

Body Fat Distribution and Hormones

Where you store body fat and how much you store there isn’t just by chance. It is controlled by certain mechanisms; primarily hormones. Hormones are your body's chemical messengers. They are signals for glands and tissues to do their work and they work in a system and...

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Exercise and Fat Loss: what is the best way to burn fat?

Exercise and Fat Loss: what is the best way to burn fat?

Everybody thinks that exercise and fat loss are inextricably interlinked. However, it is fully possible to shed unwanted body fat without exercise.   I need to be careful not to do myself out of a job here !!  I'm here to train you how to exercise, and fat loss...

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Exercise for Women of Perimenopause Age

Exercise for Women of Perimenopause Age

Many of us are familiar with the concepts and challenges related to the Menopause, but what’s happening during the Perimenopause? In short, perimenopause age for most women starts around aged 35 – 40, and starts by most women noticing that ‘things are changing’ in...

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Running After Childbirth

Running After Childbirth

Too Keen ? Many women are incredibly eager to return to running after childbirth. After a natural and uncomplicated birth some believe that they are ready to run at a few weeks post partum. Returning to running after pregnancy is dependent on the individual, but there...

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How Soon Can I start Postnatal Exercise?

How Soon Can I start Postnatal Exercise?

After pregnancy, most women want to get back to their pre-pregnancy shape and weight as soon as possible, and may feel under a lot of pressure to do so. If you exercised regularly before you had your baby , you may be itching to get back into a postnatal exercise...

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Checking for Diastasis Recti

Checking for Diastasis Recti

YOU MAY HAVE DIASTASIS RECTI IF.. Your abdominal muscles seem to only get worse when you do crunches, sit ups or planks… Your belly button mysteriously became an outie when it was always an innie… You get lower back ache You pee yourself every time you sneeze, cough,...

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Leafy Greens are Good for the Brain

Leafy Greens are Good for the Brain

Many people are concerned about Alzheimer’s dementia and are looking for strategies to avoid this degenerative process. It is reported that fish and coconut oil prevent brain decline .......but are these really active and worth eating on a regular basis? Or will the...

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What is diastasis recti and how can you heal from it?

What is diastasis recti and how can you heal from it?

As my client base is all female a significant part of my work is with mums with DIASTASIS RECTI. This is the technical term for that gap that can appear down the mid line of the abdominal wall after having babies. It can be scary to be 'diagnosed' with this condition...

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Cold Temperatures Stimulate Brown Fat Production

Cold Temperatures Stimulate Brown Fat Production

Cold Temperatures Help Brown Fat (The Good Fat) Grow; which Stimulates Metabolic Balance and Lowers Blood Sugar Levels A study known as the ICEMAN study,  found that brown fat helps to burn off excess calories and control sugar levels. It sounds crazy, but it’s now...

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Is there a link between Caffeine and Belly Fat?

Is there a link between Caffeine and Belly Fat?

Today I want to talk about caffeine and belly fat. You may think that if you drink more caffeine you will have a faster metabolism and therefore be slimmer, but please take a look at this.... I was looking for quotes about coffee and liked this one by Lewis Black as...

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