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FITNESS4LONDON's Recent Blog Entries

Power Eating

Wednesday, November 17, 2010

Just re-read a great nutrition book Power Eating by Susan Kleiner (published by Human Kinetics, in the USA).

If you want to build muscle, gain energy, lose fat, this book is packed with great tips and lots of detail.

  Member Comments About This Blog Post:

SCREWIE 11/17/2010 1:27PM

    Thank you for the tip!

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Slight shoulder muscle tear

Monday, September 27, 2010

Too much tennis has caused a slight shoulder muscle tear - so I'm icing it 20 mins a day (bag of frozen peas in tea towel), and massaging the area with baby oil (with my other hand!), and focusing on training legs/core while the shoulder area recovers.

Still doing very light chest/back/shoulders/arms workouts, which seems to help, certainly not painful, and stops loss of muscle tone altogether.

If you have an injury - don't stop exercising altogether! Treat the area diligently, and keep on exercising other body parts. And test/rehab the injured area with rotating range of movment, light stretching, and when it's on the mend move to light weights, but stop if any pain.

Too many people use an injury as an excuse to stop all exercise.

  Member Comments About This Blog Post:

GIULIACLIFFORD 10/20/2010 3:43PM

    sorry to hear you've got an injury! Hope you'll get better soon. So true about injuries being an excuse for not exercising. I too am much guilty of that.

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SCREWIE 9/28/2010 2:06PM

    Hi Dom!

Hope your shoulder gets better soon. So true about not using it as an excuse to give everything up! That's what I did years ago when I got an elbow injury shortly after signing up with a gym. It took months to recover and I stopped doing anything.

Then again, I have never liked gyms so I didn't need much of an excuse. Hopefully now that I have found a way to exercise without going to a gym I wouldn't stop doing other stuff.

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MRSUKYANKEE 9/27/2010 3:20PM

    Hope your recovery goes well and as quickly as it can!

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ASMARTERWAY 9/27/2010 3:10PM

    Hi Dom,

Thanks for stopping by my blog again. I have a shoulder injury but it is permanent, so I sympathise. I never let it stop me though, and when it's bad I just do light weights or exercises to put it through the motion without pressure or strain.

I hope I still have time to spark and work out despite my busy schedule.

Cheers... Jonathan

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Nutrition Tools - Impressive!

Sunday, September 12, 2010

I've just started tracking my nutrition using the SparkPeople nutrition tools. I'm blown away by its perfect combination of simplicity and sophistication.

I love the way it calculates your breakdown of carbs/fats/protein, both in numbers and visual pie-charts. And calculates so fast!

Thanks to fellow Spark friends who encouraged me to give it a try.

  Member Comments About This Blog Post:

TXHONEY 11/19/2010 8:02AM

  Hey! I got all excited to see how a trainer, especially a British trainer, was eating ... but I'm seeing no public nutrition log available for you. Bummer! The tools are great, though, aren't they? I have to keep a paper journal for a fitness accountability group I'm in right now, so I just use Spark for the info and don't really use the tracker. I recently tried to challenge a British buddy to reconstruct a Full English Breakfast. (He's the one who capitalized it, like it was city! Maybe the thing's so huge it rivals London! emoticon) He said it couldn't be done. I don't believe him.

I'm off to check out your fitness buddy web-site. This friend of mine could use a local buddy in a big way! What a great concept.

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ACUADRO 10/22/2010 11:26PM

    you all make it sound great I might just tryit too!

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GIULIACLIFFORD 10/20/2010 3:45PM

    I find it a perfect companion to my weight watchers diet, although the Sparkpeople's diet range (1200-1550) normally matches my MAINTENANCE points, but never mind. Sparks must be right because I'm still losing weight!

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FITNESS4LONDON 9/14/2010 5:58AM

    hi there everyone who commented on my blog - hope you're all doing well. Yes, it's quite addictive, but a useful tool for me as a personal trainer, as I experiment with different food combinations and see how the protein/carbs/fats balance out.

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MARCYNA 9/13/2010 5:47AM

    Yes I love it too, but, be careful, it's addictive emoticon

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SCREWIE 9/12/2010 6:18PM

    Glad you decided to give it a try, it rocks doesn't it? You've got it right, simple and sophisticated at the same time. The rest of the site is more or less the same :)

Comment edited on: 9/12/2010 6:23:54 PM

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LUCYCT001 9/12/2010 5:36PM

    I'm impresed too

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PWINCESSEMILY 9/12/2010 2:45PM

    Good isn't it :).

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Swimming challenge

Friday, September 10, 2010

I swam this week, for the first time in ages.

As a kid I used to cycle to the local pool and swim one mile (65 lengths of a 25m pool) every sunday, then cycle back home. Thing is, I did the whole swim as front crawl (freestyle).

This week I did 30 lengths, but this time I varied the strokes. First length was breast-stroke, 2nd length was freestyle, then leg flips (ie backstroke without using arms), and the 4th length backstroke. I continued this pattern up to 30 lengths.

Fantastic full body workout, and just one other person in the pool. This is one huge advantage of being a self-employed personal trainer. You can avoid the crowds by choosing the quietest time of day to swim (around 2.30pm).

  Member Comments About This Blog Post:

FITNESS4LONDON 10/20/2010 3:58PM

    thanks everyone for your comments. The best pool for me is a pool with my own lane, and ozone treated not chlorinated (I'm so fussy)

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SCREWIE 9/11/2010 8:13AM

    That sounds great! I wish I could swim but I have skin problems and public gyms and swimming pools are not worth the risk!

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PWINCESSEMILY 9/11/2010 7:59AM

    I love swimming. Its my favourite exercise ever. I've always been pretty good/fast too.

Only problem is I have long blonde hair. Which does not like chlorine. So I tend to stay away.

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ASMARTERWAY 9/11/2010 7:00AM

    We just started swimming too for the first time in ages! Bracknell has 3 pools, one being a competition pool with lanes. We swim in the second pool because Zairul is learning to swim and is not a strong swimmer, but it's very crowded. You cannot swim a length or even a width without bumping into someone! I like diving myself. I'm always amazed at how many calories swimming burns off. We've been three times now and have made it a weekly Sunday afternoon thing.

When I was a kid, cross country, swimming and cycling were my favourite fitness activities, but I don't think you think of them as fitness activities when you're a kid, you just do them for fun. The older you get, the more of a chore they seem to become, and it takes a fresh attitude and a lot of mental re'training to think of them as 'fun', but I'm getting there!.

Love...Jonathan x

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RAPIDASHRACHEL 9/10/2010 10:58AM

    I will keep changing it up in mind when I start swimming. Good idea!

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Colonic Irrigation ( ie - colonic hydrotherapy)

Saturday, September 04, 2010

I'm researching an article for my Fitness4London site about colonic irrigation, also known as colonic hydrotherapy.

Has anyone had one, or know a friend who has? Please get in touch and let me know how it went, how you felt during it, after it, and would you recommend it?

Opinion is divided. Some say it's not necessary because the liver and kidneys do a perfectly good job of detox, and healthy eating over the long term is sufficient to ensure a healthy colon.

Others say that a colon that has suffered years of dietary and lifestyle abuse requires a 'spring clean' to remove years of accumulated plaque and meat gristle and other things that have got lodged in the large intestine.

Get in touch and share your view!

  Member Comments About This Blog Post:

FITNESS4LONDON 9/21/2010 4:29AM

    One of my fitness clients had it done last week. He chose a clinic where a fully qualified doctor administered the treatment, which sounds like a good idea.

The doctor said that the multiple layers of plaque that had built up over the years were something that the body cannot fight on its own, and it's beneficial to have a colonic if you have a long history of poor diet. For people who have always eaten healthily it's not necessary.

Vital too that you're careful to repopulate your gut with good bacteria after the procedure.

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FITNESS4LONDON 9/14/2010 6:01AM

    hi MDEATER1 - many thanks for your detailed comment on colonic irrigation - I'll definitely take your advice into account!

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MDEATER1 9/12/2010 12:42PM

    Colonic irrigation is neither necessary, nor healthy, for a healthy individual that watches their diet and has no GI tract issues that would prevent a normal bowel movement from occurring. This is nothing more than an enema, which, by the way, should only be used in certain types of circumstances (such as chronic constipation) . Forcing water up your sigmoid colon is not really the greatest idea, and it does absolutely nothing to 'detox' your liver or kidneys.

The tissues inside your colon are extremely delicate, and typically, enemas are only administered during certain kinds of circumstances (extreme constipation/fecal impaction, bowel cleansing prior to surgical procedures or exploratory medical procedures (e.g. sigmoidoscopy, colonoscopy, polyp biospy, ect), administration of certain kinds of medication (such as those to treat irritable bowel syndrome, inflammatory bowel disease, certain cancers, and arthritis, anti-emetics (anti-nausea medication) to individuals with extreme nausea and vomiting, and local anesthesia for surgical procedures).

Constant enema usage can result in electrolyte imbalance or rupture to the bowel and/or rectal tissue, which can result in internal hemorrhage, or infection due to tears in the lining of the colon.

You don't have to take my word for it. I encourage you to do the research yourself, and before you do *anything*, I would ask that you contact your primary care physician and discuss this with them, because they will be able to discuss concerns in a medically relevant fashion. I'm no doctor (just a former nursing student), but from what I understand of this practice, it has no health benefit in terms of 'detoxing' your system. None of that stuff works. It's another excuse to scam people out of money for a service that is not required and does not provide any reasonably measurable health benefit to the individual having the procedure, but offers plenty of unnecessary health risks in return.

My advice, if you're looking to 'detox your system'? Take a daily multi-vitamin supplement, drink lots of water, and eat plenty of fruits and vegetables. If your colon truly needs a cleansing, this will likely do the trick.

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FITNESS4LONDON 9/5/2010 3:56PM

    hi Emily, Jonathan, Becky - thanks for your comments on my colonic blog!

I'm erring on the side of thinking it's best to let the body take care of itself when it comes to colon cleansing, but I'm researching the evidence and people's experiences, so I might be persuaded that it can be worthwhile for some people.

Verdict coming soon...

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    Jonathan - mummy used to work in operating theatres and has been present at the removal of things ranging from carrots to lightbulbs!

Sorry Dom! I didn't mean to lower the tone of your serious blog!

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ASMARTERWAY 9/4/2010 5:17PM

    Erm... what a great subject! hehe.

They don't use toilet paper in Malaysia as they just use water jugs or hose pipes and their left hand to clean.

Last time I was out there I was tempted to put the hose in my bum to give myself just the sort of colonic spring clean you describe!! (confessions coming out here!!)

It felt quite weird, but was effective!. Trouble is, you're then too scared to fart for hours afterwards! LOL

I can't believe I am telling you all this? The things people do in private, and it's certainly not something I thought I'd ever be sharing on the web!

As to what inappropriate things men shove up their bums, Emily, I am most curious, hehe!

Love...Jonathan x

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    I really don't like the idea of this. I don't understand how it could be an enjoyable experience. Maybe I'm just overprotective of my bum since I have Crohn's.

I feel that the human body is an amazing thing and will get rid of bad stuff on its own when you treat it right. I don't see why plenty of fibre and water wouldn't get rid of any residual nasty stuff in the bowel.

(love to know what 'other things' get lodged in the large bowel. Like I've heard of men having to have surgery when they put inappropriate items up there.. but seriously..)

Oh, I know a lady who used to have it done. I have no idea why. She was a very odd person. She had short bowel syndrome so really no need for any help clearing her bowel!

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BECKY_ROWE1984 9/4/2010 2:05PM

    My aunt had it done and said that it felt good during and after. I have heard though that once you have it once you should keep it up.

Not sure it is something that I would personally try but never say never... emoticon

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