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Why Tracking Your Fitness Progress Is A Lot More Than Essential!

posted Dec 12, 2020

by Mohit Pabbi

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A lot of people underestimate the importance of tracking your fitness progress, assuming it to be something only serious athletes need to do. Though it’s something that professional sports people do, it’s also something that regular people should do as well. Whether you have joined a new fitness class, or you want to lose weight through exercise, tracking your fitness progress is hugely beneficial in the long run. As well as showing how far you have come on your fitness journey, it’s a good indicator of potential changes that need to be made to your workouts.

 

The Benefits of Tracking Your Fitness Progress

  • Helps You To Stay Committed - Regardless of whether you have a personal trainer or you enjoy going to the local gym, it’s easy to lose motivation. When you track your fitness progress, you can see how far you have come and the progress you have made. This could be enough to convince you to continue, even when you feel like staying at home and relaxing.
  • Improve Your Workout Times and Performance - Though you are sure to notice the obvious improvements when you are doing home or outdoor personal training, tracking your progress allows you to see the facts. You can see how your workout times have improved, what you need to do to improve more and how your performance has changed over time. 
  • Allows For Workout Changes and Modifications - There is no denying the importance of regular workouts, but it’s not simply enough to do the same workout day after day. If you want to continue to boost your fitness, you need to make regular changes to your workouts. As your fitness improves, tracking your progress will show you where and how to modify your workouts to push yourself further.

 

Even if you are doing The Sweat Coach at home, I highly recommend you track your fitness progress as much as possible. Not only does it highlight the progress that you have made, but it’s a fantastic way to encourage yourself to continue on days when you are lacking motivation. 


How Does Fitness Help with Mental Health?

posted Dec 12, 2020

by Mohit Pabbi

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If you’re anything like me, you want to get the most out of your workout. Most people focus on the physical benefits of your workout. But there are also so many benefits for our mental health. In our busy world, anything that is able to help both our mental and physical health is a win-win. 

 

Fitness Decreases Stress

So you may be wondering, what mental health benefits does fitness bring? One of the first, and most obvious benefits, is that exercise decreases stress. Exercise effectively relaxes your body and can help with tension. If you struggle with anxiety, exercise can even help that too! It can help by putting a stop to the constant chatter in your head and focus your attention on something more constructive. By your heart race increasing during exercise, there is research that this can actually heal the damage caused by stress in your brain. Even if you are not incredibly stressed, fitness can help you feel more calm and peaceful. Anything that helps keep us calm in this crazy world is worth a try.

 

Fitness Improves your Mood

In addition to helping with stress and anxiety, fitness can also improve your mood. I’m sure we have all heard of the “feel-good” endorphins that exercise can bring. If you’ve ever stuck with a fitness routine for an extended period of time, you know what I mean. Fitness physically changes some of the chemicals in your brain. How crazy is that? It is shown to reduce inflammation and actually rewire parts of your brain that can lead to depression. Some doctors have even found that this can be more effective than medications typically used to treat depression. I don’t know about you, but I would be much more willing to try a natural remedy before jumping to extra medications. Some other factors that can lead to depression (or even just a down mood) are feeling lost, feeling like you don’t have a purpose, or feeling like you don’t have reasons to get through the day. Incorporating a fitness routine can help with all of these. It can also help with making friends and keeping ourselves social. 

 

Fitness Helps Us Be Social

As humans, we are social creatures. It can be easy to get stuck in our usual routines of going to work and daily tasks. But fitness can provide an opportunity to get social. This can be achieved by doing group exercise classes such as CrossFit or Zumba classes. If you prefer more individualized fitness, you can join a running club or sign up for races with friends and family. Incorporating socialization in your routine is another way to beat depression. By connecting with other people, we are able to relate to the world as a whole which can combat feelings of loneliness. Loneliness can be one of the biggest factors that can lead to depression. 

 

Fitness Helps Our Sleep

We all know how much sleep can affect our day. One bad night’s sleep can drastically change our mood towards a variety of daily stressors. Fitness can help regulate your sleep by making sure that you are tired and the appropriate times to create a healthy sleep structure. If you exercise outside, the sunlight can also contribute to making sure you are on the most effective sleep-wake cycle. It is recommended, for this purpose, to exercise in the morning or afternoon if possible. If you are unable to do this, you might want to try a calming exercise, such as yoga, in the evenings. 

 

Fitness Provides a Routine

This may be an obvious point, but fitness helps provide structure and routine to your day. Getting into a routine and actually sticking to it helps to prevent you from skipping a workout. We all know it’s hard to rely on motivation on its own because we are naturally going to try to avoid activities that require a bunch of energy. By having a routine you always follow, you can make sure that you are always getting the mental and physical benefits of fitness. It can also give your day a purpose if you are struggling with getting stuck between the mundane daily activities in our lives. Scheduling exercise into your day can be tricky, depending on your other obligations. But it is always possible. Even incorporating short amounts of exercise can help you reap the benefits we have mentioned here today. 

 

Fitness Helps How We See Ourselves

It is sometimes common for people to start a fitness routine to try to change the way they look. It’s important to not rely on this completely though. Our self worth and confidence is found so much deeper than the surface. Through exercise, you improve your self-esteem and confidence. This can be by you feeling physically stronger or by completing fitness goals. If you sign up for a race and train for that race for months, you will feel a sense of accomplishment once you complete it. You will start to believe in yourself a little more. And hopefully, realize how great you have been all along.

 

In addition to all the previously mentioned benefits, fitness can also help you develop sharper memory and more energy. With all of these great benefits, anyone could be convinced to give it a try. Movement of any kind should feel good. It’s important to find a type of fitness that you actually enjoy doing. Life is too short to force yourself to do something you hate. Keep this in mind when you are developing a new fitness routine. Even if you don’t struggle with more serious mental health issues such as depression or anxiety, improving your mental health is always a positive thing. All of the benefits are interconnected and work with each other to bring you a better quality of life. We can all manage stress a little better and feel a little more calm or happy. Fitness greatly helps with my mental health and I guarantee it will help yours too. So try giving your brain and your body a boost, I promise they will thank you for it.

 

References:

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise

https://www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise

https://www.mentalhelp.net/blogs/the-impact-of-exercise-on-your-mental-health/

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495


Losing Weight is not always a positive experience. Here is why

posted Nov 28, 2020

by Mohit Pabbi

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A 2017 parliament briefing document highlighted that over 64% of UK citizens are overweight or obese. Most of us need to lose a few pounds. The British Heart Foundation estimates that the UK dieting industry is worth £2bn a year. 

 

Dieting is not easy. It is very difficult to do it alone and could even be dangerous. The Sweat Coach offers weight loss programs developed for individuals. Wherever you are in Surrey, The Sweat Coach will develop a weight loss program specifically for you. 

 

Healthline lists the following potential pitfalls of fast weight loss:

 

  • Muscle loss - This also makes further weight loss harder to achieve.
  • Nutritional deficiencies - A reduced-calorie diet may not include the minerals, vitamins and other nutrients that your body needs. In extreme cases, dieting can lead to hair loss, anaemia, weaknesses in the immune system and brittle bones.
  • Gallstones - If you lose weight too fast, your liver gets rid of surplus cholesterol into bile which can gallstones in your gallbladder. They are very painful and often need surgery to remove them.
  • Loss of Energy and Focus - Eating a lot fewer calories than you burn can make you listless and tired. It also slows down your metabolism by up to a quarter and this means that you burn fewer calories for a given activity.
  • 'Yo-Yo weight' - Short-term quick fixes are often not as good as gradual changes in lifestyle. Studies have shown that almost everyone who goes on a diet puts the weight back on again within three to five years. This can often be due to the slowing of the metabolism mentioned above. The majority of dieters will put on at least half of what they have lost within one year. It is much better to make gradual lifestyle changes that will help you lose weight and keep it off for ever. Sweat Coach fitness programmes help with this. They make exercise an integral part of your life and you will get advice on diet and nutrition for the long-term.

 

To this list, you can add in irritability, constipation or diarrhoea and even flaps of skin where the body needs to adjust to the extreme weight loss.

 

Most experts suggest that a weight-loss of between 0.5kg and 1.0kg per week is safe and sensible. If you enter 'Weight loss programs near me' into an internet search engine, you will get many options to choose from. If you live near Guildford, Woking, Epsom and Ewell, Farnham, Haslemere, Dorking or Reigate and Redhill, then search for 'The Sweat Coach Surrey'. Better still, get down to your local gym and discuss your specific needs with a personal trainer.

 

So far, we have only been talking about the physical aspects of losing weight. Dieting can also affect our mental health. Sometimes in extreme ways.

 

Most diets fail. The reasons are many - some physical and some mental. Often, people focus on diet more than exercise because it is a quicker, easier route. Portion control is another key area - dieters think that they are doing well but they are still eating too much. Repeated failures can lead to feelings of anxiety and depression. The fad diet that someone is on may be at fault - a lot do not begin to address the human need for a varied and balanced food intake. Dieters can become almost like addicts - obsessed with the guilt of failure and losing self-esteem. They search for the next 'hit' of a new diet that promises to work 'this time'. Serial dieters can develop eating disorders such as anorexia or bulimia. These are serious mental illnesses.

 

Anorexia

The pressure to be thin makes the sufferer avoid eating food. They may become dangerously underweight and short of essential nutrients.

 

Bulimia

People with bulimia want the pleasure from eating lots of food - often unhealthy stuff. They then suffer from huge pangs of guilt and force themselves to vomit or excrete the food that they have eaten.

 

In 'Think Small - The Surprisingly Simple Ways to Reach Big Goals', the authors explained the journey that one of the team took in exercising more often. To succeed in anything, they say, it is important to make a commitment that binds you to the goal. Appointing a 'commitment referee' means that there is a third party looking at your results. Someone else knows your goal and can tell if you are achieving it.

 

With weight loss, for the reasons described above, it is even more important to have someone else to look at your results. They need to know what they are talking about though because dieting is a complex business. The best gyms will help you to develop the correct program for you and will then guide you through the process. Diet and exercise need to work together. Your fitness trainer will keep you strong if things are not easy at the start. He or she will also be able to change things to help you improve your life.

 

Conclusion - how to make losing weight a positive experience.

Losing weight is important to most of us. Two thirds of us in the UK would be happier and healthier if we lost even a couple of Kg. It could add a few years to our lives and make those years more enjoyable as well.

 

The key to successful dieting is to realise that it is not something to rush. It involves lifestyle changes and you must look at the food you eat and the way that you exercise.

 

Remember that it is difficult and you may not always succeed at first. Your Sweat Coach personal trainer can help you find the 'sweet spot' where losing weight and exercise is enjoyable. You will soon feel the benefits. You can lose weight by yourself but it is so much easier to achieve a goal when there is someone else to guide you and help you to commit to it. Write down your target, let other people know what you are aiming for, publish your results and go for it!


Can You Build Muscle Using Your Own Body Weight?

posted Nov 21, 2020

by Mohit Pabbi

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There is a big interest at the moment in building muscle using your own body weight, especially as so many people are now opting to swap their local gym for workouts at home. In fact, even those who are using online personal training courses are interested in building muscle using body weight as it reduces the reliance on expensive equipment. Luckily, it’s definitely possible to build a fair amount of muscle using your own body weight. 

 

How to Build Muscle Using Your Own Body Weight

It’s not simply a case of doing a handful of workouts over and over again, and expecting to see increased muscle. In order to build muscle using your own body weight, you need to increase the number of reps you are doing and decrease rest times. This, along with increasing the time your body spends under tension, ensures your body is working hard and relying on its own weight. It’s also beneficial to keep workouts varied, such as adding in different movements and trying different activities. Any movement using only your body weight can be beneficial to building muscle. Making small changes, such as moving the position of your hands, can make a movement more difficult and therefore encourage your muscles to work harder. 

 

At The Sweat Coach Woking, I am a big proponent of the benefits that come from using your body weight to build muscle. For one, it’s a convenient way to workout. Rather than spending time getting ready and travelling to the gym, you can complete these workouts wherever you are as no equipment is required. It’s also important to remember that body weight exercises are helpful for everyday life, as these improve flexibility and mobility. It won’t be long before you notice it becoming easier to carry heavy shopping bags or carrying your child from A to B. 

 

There are a lot of different body weight exercises to choose from, and they can all be tailored to suit your personal physical abilities. As your muscle builds and your strength improves, you can modify the workout to push yourself even further.


Nutrition for recovery: what should I eat to prevent injury and recover quickly?

posted Nov 14, 2020

by Mohit Pabbi

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Do you enjoy and active life? Are you a keen athlete or sportsperson who exercises regularly? Being side-lined by injury can be a frustrating experience. Stress fractures, muscle strains and pulls are par for the course if you push your body to the limits. You can reduce the risk of injury and speed up recovery if you do get hurt by ensuring that you get the right nutrition. At The Sweat Coach we are very aware of the need for proper nutrition when exercising.

 

Avoiding injury

It is always best to avoid something in the first place rather than trying to fix it after the event. That philosophy definitely applies to sports injuries. The RunnersConnect website has an excellent article on this written by Coach Jeff. He summarises the two main causes of injury in runners as being some form of structural imbalance. A leg being shorter than the other is a good example or a major weakness in one muscle group. The other cause of injury is when the body isn't ready to perform at the level that the runner feels that he can. Essentially, the muscles and organs may be able to run at a certain pace. The structure of the body though is not ready yet. An example given is shin splints where a runner feels that he can keep on running further and faster. He is not getting out of breath anymore. However, his shins are not ready yet for the extra pounding they are getting on these longer and faster runs. Painful shin splints are the outcome.


A diet for injury prevention should include low fat proteins - the basic construction material for muscle. Fruits and vegetables are also important to provide fibre, vitamins and other nutrients. The final key element is water - hydration is key to so many of the body's processes. Calcium is important too. It makes for stronger bones and the athlete will need lots of outdoor work to boost the Vitamin D that is needed to utilise the Calcium.

 

Avoiding injury isn't all about diet though. Wearing the right clothing, particularly footwear. Increasing the intensity of exercise over a period of time. Having adequate rest breaks from exercise to allow your body to recover. Stretching before and after a workout. Breathing using the diaphragm to maximise the oxygen available for recovery. These all add up to a package of measures that will reduce the risk of serious injury. The great thing about having a fitness coach at a local gym is that they can guide you through this process. They will help you with your diet. They will make sure you take the physical measures to stay healthy as well.

 

Recovering from injury

Very few sportspeople can claim to have never had an injury of some sort. It goes with the territory. Hopefully, by following a few simple rules, you will be back on the track in no time at all.

 

One of the first things to do when you get injured is to rethink your calorie intake. You will not be burning up the energy for a while so cut back on your carbohydrates. Concentrate on foods that will keep your body fat low and focus on the nutrients that will help you recover quickly. Healthline.com suggests:

 

  • Protein with every meal through the day to reduce muscle loss. There is also some evidence that an increase in protein during injury may speed up the increase in muscle mass once you start training again.
  • High Fibre foods are good - vegetables, nuts, fruit, wholegrain. They will prevent body fat increasing during your recovery period.
  • Vitamin C helps us to make collagen - a building block of skin, tendons, and muscle. It also contains antioxidants and is anti-inflammatory. Sweet peppers, tomatoes, oranges and broccoli will all help you get fit again. Vitamin C is a very common nutrient and there are a lot of leafy greens and fruits that are good sources.
  • Foods rich in omega 3 fats. Oily fish (salmon, mackerel, sardines), walnuts and chia seeds are good for this. Omega 3 fats are anti-inflammatory and will speed up recovery. Omega 6 fats, however, are the opposite so reduce your intake of sunflower oil, corn and soy products.
  • Zinc is vital to repairing soft tissue injuries and wound healing. Fish, shellfish and meat are all good sources of zinc. It is also found in nuts, seeds, pulses and wholegrain products.
  • Calcium and Vitamin D go together as you cannot absorb the Calcium in your diet if you do not have Vitamin D with it. We all know that Calcium is important in forming healthy bones and teeth. It is also important in the way that muscles work and how the body sends signals through the nervous system. Dairy products are an obvious source of Calcium but you will also find it in broccoli, leafy greens and sardines. Vitamin D gets into our system through sunlight. Spend time outside in a sunny garden to shorten your recovery.
  • Creatine may help recovery by reducing muscle loss whilst you cannot train. Meat, fish, eggs and poultry are all sources of creatine. A 20g dose of a supplement (split into four through the day) may be beneficial.
  • Glucosamine is found in the fluid around joints and it helps in the creation of ligaments, cartilages and tendons. It can be extracted from shellfish and a few grams a day may help to speed up recovery from strains or broken bones.
  • Minerals, vitamins and other compounds that will speed up recovery of fractures. Magnesium, Silicon, Vitamins K1 an K2, Boron, Arginine and Inositol are all important in the repair of fractures. A properly constructed recovery diet will include foods rich in these substances. That way, you'll recover quickly and be stronger for it. Wherever you are in Surrey, the Sweat Coach fitness team will have the expertise to get you back up and running as soon as possible.


Conclusion - avoiding injury or recovering from injury

If you want to find personal trainers in Surrey and you live in Guildford, Woking, Epsom and Ewell, Farnham, Haslemere, Dorking or Reigate and Redhill, get yourself down to the best gyms in the area - The Sweat Coach Ltd. You will find personal trainers who can help you with your diet as well as your exercise plan and your pre and post workout routines.


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Why Tracking Your Fitness Progress Is A Lot More Than Essential!

posted Dec 12, 2020

by Mohit Pabbi

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A lot of people underestimate the importance of tracking your fitness progress, assuming it to be something only serious athletes need to do. Though it’s something that professional sports people do, it’s also something that regular people should do as well. Whether you have joined a new fitness class, or you want to lose weight through exercise, tracking your fitness progress is hugely beneficial in the long run. As well as showing how far you have come on your fitness journey, it’s a good indicator of potential changes that need to be made to your workouts.

 

The Benefits of Tracking Your Fitness Progress

  • Helps You To Stay Committed - Regardless of whether you have a personal trainer or you enjoy going to the local gym, it’s easy to lose motivation. When you track your fitness progress, you can see how far you have come and the progress you have made. This could be enough to convince you to continue, even when you feel like staying at home and relaxing.
  • Improve Your Workout Times and Performance - Though you are sure to notice the obvious improvements when you are doing home or outdoor personal training, tracking your progress allows you to see the facts. You can see how your workout times have improved, what you need to do to improve more and how your performance has changed over time. 
  • Allows For Workout Changes and Modifications - There is no denying the importance of regular workouts, but it’s not simply enough to do the same workout day after day. If you want to continue to boost your fitness, you need to make regular changes to your workouts. As your fitness improves, tracking your progress will show you where and how to modify your workouts to push yourself further.

 

Even if you are doing The Sweat Coach at home, I highly recommend you track your fitness progress as much as possible. Not only does it highlight the progress that you have made, but it’s a fantastic way to encourage yourself to continue on days when you are lacking motivation. 

How Does Fitness Help with Mental Health?

posted Dec 12, 2020

by Mohit Pabbi

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If you’re anything like me, you want to get the most out of your workout. Most people focus on the physical benefits of your workout. But there are also so many benefits for our mental health. In our busy world, anything that is able to help both our mental and physical health is a win-win. 

 

Fitness Decreases Stress

So you may be wondering, what mental health benefits does fitness bring? One of the first, and most obvious benefits, is that exercise decreases stress. Exercise effectively relaxes your body and can help with tension. If you struggle with anxiety, exercise can even help that too! It can help by putting a stop to the constant chatter in your head and focus your attention on something more constructive. By your heart race increasing during exercise, there is research that this can actually heal the damage caused by stress in your brain. Even if you are not incredibly stressed, fitness can help you feel more calm and peaceful. Anything that helps keep us calm in this crazy world is worth a try.

 

Fitness Improves your Mood

In addition to helping with stress and anxiety, fitness can also improve your mood. I’m sure we have all heard of the “feel-good” endorphins that exercise can bring. If you’ve ever stuck with a fitness routine for an extended period of time, you know what I mean. Fitness physically changes some of the chemicals in your brain. How crazy is that? It is shown to reduce inflammation and actually rewire parts of your brain that can lead to depression. Some doctors have even found that this can be more effective than medications typically used to treat depression. I don’t know about you, but I would be much more willing to try a natural remedy before jumping to extra medications. Some other factors that can lead to depression (or even just a down mood) are feeling lost, feeling like you don’t have a purpose, or feeling like you don’t have reasons to get through the day. Incorporating a fitness routine can help with all of these. It can also help with making friends and keeping ourselves social. 

 

Fitness Helps Us Be Social

As humans, we are social creatures. It can be easy to get stuck in our usual routines of going to work and daily tasks. But fitness can provide an opportunity to get social. This can be achieved by doing group exercise classes such as CrossFit or Zumba classes. If you prefer more individualized fitness, you can join a running club or sign up for races with friends and family. Incorporating socialization in your routine is another way to beat depression. By connecting with other people, we are able to relate to the world as a whole which can combat feelings of loneliness. Loneliness can be one of the biggest factors that can lead to depression. 

 

Fitness Helps Our Sleep

We all know how much sleep can affect our day. One bad night’s sleep can drastically change our mood towards a variety of daily stressors. Fitness can help regulate your sleep by making sure that you are tired and the appropriate times to create a healthy sleep structure. If you exercise outside, the sunlight can also contribute to making sure you are on the most effective sleep-wake cycle. It is recommended, for this purpose, to exercise in the morning or afternoon if possible. If you are unable to do this, you might want to try a calming exercise, such as yoga, in the evenings. 

 

Fitness Provides a Routine

This may be an obvious point, but fitness helps provide structure and routine to your day. Getting into a routine and actually sticking to it helps to prevent you from skipping a workout. We all know it’s hard to rely on motivation on its own because we are naturally going to try to avoid activities that require a bunch of energy. By having a routine you always follow, you can make sure that you are always getting the mental and physical benefits of fitness. It can also give your day a purpose if you are struggling with getting stuck between the mundane daily activities in our lives. Scheduling exercise into your day can be tricky, depending on your other obligations. But it is always possible. Even incorporating short amounts of exercise can help you reap the benefits we have mentioned here today. 

 

Fitness Helps How We See Ourselves

It is sometimes common for people to start a fitness routine to try to change the way they look. It’s important to not rely on this completely though. Our self worth and confidence is found so much deeper than the surface. Through exercise, you improve your self-esteem and confidence. This can be by you feeling physically stronger or by completing fitness goals. If you sign up for a race and train for that race for months, you will feel a sense of accomplishment once you complete it. You will start to believe in yourself a little more. And hopefully, realize how great you have been all along.

 

In addition to all the previously mentioned benefits, fitness can also help you develop sharper memory and more energy. With all of these great benefits, anyone could be convinced to give it a try. Movement of any kind should feel good. It’s important to find a type of fitness that you actually enjoy doing. Life is too short to force yourself to do something you hate. Keep this in mind when you are developing a new fitness routine. Even if you don’t struggle with more serious mental health issues such as depression or anxiety, improving your mental health is always a positive thing. All of the benefits are interconnected and work with each other to bring you a better quality of life. We can all manage stress a little better and feel a little more calm or happy. Fitness greatly helps with my mental health and I guarantee it will help yours too. So try giving your brain and your body a boost, I promise they will thank you for it.

 

References:

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise

https://www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise

https://www.mentalhelp.net/blogs/the-impact-of-exercise-on-your-mental-health/

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Losing Weight is not always a positive experience. Here is why

posted Nov 28, 2020

by Mohit Pabbi

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A 2017 parliament briefing document highlighted that over 64% of UK citizens are overweight or obese. Most of us need to lose a few pounds. The British Heart Foundation estimates that the UK dieting industry is worth £2bn a year. 

 

Dieting is not easy. It is very difficult to do it alone and could even be dangerous. The Sweat Coach offers weight loss programs developed for individuals. Wherever you are in Surrey, The Sweat Coach will develop a weight loss program specifically for you. 

 

Healthline lists the following potential pitfalls of fast weight loss:

 

  • Muscle loss - This also makes further weight loss harder to achieve.
  • Nutritional deficiencies - A reduced-calorie diet may not include the minerals, vitamins and other nutrients that your body needs. In extreme cases, dieting can lead to hair loss, anaemia, weaknesses in the immune system and brittle bones.
  • Gallstones - If you lose weight too fast, your liver gets rid of surplus cholesterol into bile which can gallstones in your gallbladder. They are very painful and often need surgery to remove them.
  • Loss of Energy and Focus - Eating a lot fewer calories than you burn can make you listless and tired. It also slows down your metabolism by up to a quarter and this means that you burn fewer calories for a given activity.
  • 'Yo-Yo weight' - Short-term quick fixes are often not as good as gradual changes in lifestyle. Studies have shown that almost everyone who goes on a diet puts the weight back on again within three to five years. This can often be due to the slowing of the metabolism mentioned above. The majority of dieters will put on at least half of what they have lost within one year. It is much better to make gradual lifestyle changes that will help you lose weight and keep it off for ever. Sweat Coach fitness programmes help with this. They make exercise an integral part of your life and you will get advice on diet and nutrition for the long-term.

 

To this list, you can add in irritability, constipation or diarrhoea and even flaps of skin where the body needs to adjust to the extreme weight loss.

 

Most experts suggest that a weight-loss of between 0.5kg and 1.0kg per week is safe and sensible. If you enter 'Weight loss programs near me' into an internet search engine, you will get many options to choose from. If you live near Guildford, Woking, Epsom and Ewell, Farnham, Haslemere, Dorking or Reigate and Redhill, then search for 'The Sweat Coach Surrey'. Better still, get down to your local gym and discuss your specific needs with a personal trainer.

 

So far, we have only been talking about the physical aspects of losing weight. Dieting can also affect our mental health. Sometimes in extreme ways.

 

Most diets fail. The reasons are many - some physical and some mental. Often, people focus on diet more than exercise because it is a quicker, easier route. Portion control is another key area - dieters think that they are doing well but they are still eating too much. Repeated failures can lead to feelings of anxiety and depression. The fad diet that someone is on may be at fault - a lot do not begin to address the human need for a varied and balanced food intake. Dieters can become almost like addicts - obsessed with the guilt of failure and losing self-esteem. They search for the next 'hit' of a new diet that promises to work 'this time'. Serial dieters can develop eating disorders such as anorexia or bulimia. These are serious mental illnesses.

 

Anorexia

The pressure to be thin makes the sufferer avoid eating food. They may become dangerously underweight and short of essential nutrients.

 

Bulimia

People with bulimia want the pleasure from eating lots of food - often unhealthy stuff. They then suffer from huge pangs of guilt and force themselves to vomit or excrete the food that they have eaten.

 

In 'Think Small - The Surprisingly Simple Ways to Reach Big Goals', the authors explained the journey that one of the team took in exercising more often. To succeed in anything, they say, it is important to make a commitment that binds you to the goal. Appointing a 'commitment referee' means that there is a third party looking at your results. Someone else knows your goal and can tell if you are achieving it.

 

With weight loss, for the reasons described above, it is even more important to have someone else to look at your results. They need to know what they are talking about though because dieting is a complex business. The best gyms will help you to develop the correct program for you and will then guide you through the process. Diet and exercise need to work together. Your fitness trainer will keep you strong if things are not easy at the start. He or she will also be able to change things to help you improve your life.

 

Conclusion - how to make losing weight a positive experience.

Losing weight is important to most of us. Two thirds of us in the UK would be happier and healthier if we lost even a couple of Kg. It could add a few years to our lives and make those years more enjoyable as well.

 

The key to successful dieting is to realise that it is not something to rush. It involves lifestyle changes and you must look at the food you eat and the way that you exercise.

 

Remember that it is difficult and you may not always succeed at first. Your Sweat Coach personal trainer can help you find the 'sweet spot' where losing weight and exercise is enjoyable. You will soon feel the benefits. You can lose weight by yourself but it is so much easier to achieve a goal when there is someone else to guide you and help you to commit to it. Write down your target, let other people know what you are aiming for, publish your results and go for it!

Can You Build Muscle Using Your Own Body Weight?

posted Nov 21, 2020

by Mohit Pabbi

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There is a big interest at the moment in building muscle using your own body weight, especially as so many people are now opting to swap their local gym for workouts at home. In fact, even those who are using online personal training courses are interested in building muscle using body weight as it reduces the reliance on expensive equipment. Luckily, it’s definitely possible to build a fair amount of muscle using your own body weight. 

 

How to Build Muscle Using Your Own Body Weight

It’s not simply a case of doing a handful of workouts over and over again, and expecting to see increased muscle. In order to build muscle using your own body weight, you need to increase the number of reps you are doing and decrease rest times. This, along with increasing the time your body spends under tension, ensures your body is working hard and relying on its own weight. It’s also beneficial to keep workouts varied, such as adding in different movements and trying different activities. Any movement using only your body weight can be beneficial to building muscle. Making small changes, such as moving the position of your hands, can make a movement more difficult and therefore encourage your muscles to work harder. 

 

At The Sweat Coach Woking, I am a big proponent of the benefits that come from using your body weight to build muscle. For one, it’s a convenient way to workout. Rather than spending time getting ready and travelling to the gym, you can complete these workouts wherever you are as no equipment is required. It’s also important to remember that body weight exercises are helpful for everyday life, as these improve flexibility and mobility. It won’t be long before you notice it becoming easier to carry heavy shopping bags or carrying your child from A to B. 

 

There are a lot of different body weight exercises to choose from, and they can all be tailored to suit your personal physical abilities. As your muscle builds and your strength improves, you can modify the workout to push yourself even further.

Nutrition for recovery: what should I eat to prevent injury and recover quickly?

posted Nov 14, 2020

by Mohit Pabbi

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Do you enjoy and active life? Are you a keen athlete or sportsperson who exercises regularly? Being side-lined by injury can be a frustrating experience. Stress fractures, muscle strains and pulls are par for the course if you push your body to the limits. You can reduce the risk of injury and speed up recovery if you do get hurt by ensuring that you get the right nutrition. At The Sweat Coach we are very aware of the need for proper nutrition when exercising.

 

Avoiding injury

It is always best to avoid something in the first place rather than trying to fix it after the event. That philosophy definitely applies to sports injuries. The RunnersConnect website has an excellent article on this written by Coach Jeff. He summarises the two main causes of injury in runners as being some form of structural imbalance. A leg being shorter than the other is a good example or a major weakness in one muscle group. The other cause of injury is when the body isn't ready to perform at the level that the runner feels that he can. Essentially, the muscles and organs may be able to run at a certain pace. The structure of the body though is not ready yet. An example given is shin splints where a runner feels that he can keep on running further and faster. He is not getting out of breath anymore. However, his shins are not ready yet for the extra pounding they are getting on these longer and faster runs. Painful shin splints are the outcome.


A diet for injury prevention should include low fat proteins - the basic construction material for muscle. Fruits and vegetables are also important to provide fibre, vitamins and other nutrients. The final key element is water - hydration is key to so many of the body's processes. Calcium is important too. It makes for stronger bones and the athlete will need lots of outdoor work to boost the Vitamin D that is needed to utilise the Calcium.

 

Avoiding injury isn't all about diet though. Wearing the right clothing, particularly footwear. Increasing the intensity of exercise over a period of time. Having adequate rest breaks from exercise to allow your body to recover. Stretching before and after a workout. Breathing using the diaphragm to maximise the oxygen available for recovery. These all add up to a package of measures that will reduce the risk of serious injury. The great thing about having a fitness coach at a local gym is that they can guide you through this process. They will help you with your diet. They will make sure you take the physical measures to stay healthy as well.

 

Recovering from injury

Very few sportspeople can claim to have never had an injury of some sort. It goes with the territory. Hopefully, by following a few simple rules, you will be back on the track in no time at all.

 

One of the first things to do when you get injured is to rethink your calorie intake. You will not be burning up the energy for a while so cut back on your carbohydrates. Concentrate on foods that will keep your body fat low and focus on the nutrients that will help you recover quickly. Healthline.com suggests:

 

  • Protein with every meal through the day to reduce muscle loss. There is also some evidence that an increase in protein during injury may speed up the increase in muscle mass once you start training again.
  • High Fibre foods are good - vegetables, nuts, fruit, wholegrain. They will prevent body fat increasing during your recovery period.
  • Vitamin C helps us to make collagen - a building block of skin, tendons, and muscle. It also contains antioxidants and is anti-inflammatory. Sweet peppers, tomatoes, oranges and broccoli will all help you get fit again. Vitamin C is a very common nutrient and there are a lot of leafy greens and fruits that are good sources.
  • Foods rich in omega 3 fats. Oily fish (salmon, mackerel, sardines), walnuts and chia seeds are good for this. Omega 3 fats are anti-inflammatory and will speed up recovery. Omega 6 fats, however, are the opposite so reduce your intake of sunflower oil, corn and soy products.
  • Zinc is vital to repairing soft tissue injuries and wound healing. Fish, shellfish and meat are all good sources of zinc. It is also found in nuts, seeds, pulses and wholegrain products.
  • Calcium and Vitamin D go together as you cannot absorb the Calcium in your diet if you do not have Vitamin D with it. We all know that Calcium is important in forming healthy bones and teeth. It is also important in the way that muscles work and how the body sends signals through the nervous system. Dairy products are an obvious source of Calcium but you will also find it in broccoli, leafy greens and sardines. Vitamin D gets into our system through sunlight. Spend time outside in a sunny garden to shorten your recovery.
  • Creatine may help recovery by reducing muscle loss whilst you cannot train. Meat, fish, eggs and poultry are all sources of creatine. A 20g dose of a supplement (split into four through the day) may be beneficial.
  • Glucosamine is found in the fluid around joints and it helps in the creation of ligaments, cartilages and tendons. It can be extracted from shellfish and a few grams a day may help to speed up recovery from strains or broken bones.
  • Minerals, vitamins and other compounds that will speed up recovery of fractures. Magnesium, Silicon, Vitamins K1 an K2, Boron, Arginine and Inositol are all important in the repair of fractures. A properly constructed recovery diet will include foods rich in these substances. That way, you'll recover quickly and be stronger for it. Wherever you are in Surrey, the Sweat Coach fitness team will have the expertise to get you back up and running as soon as possible.


Conclusion - avoiding injury or recovering from injury

If you want to find personal trainers in Surrey and you live in Guildford, Woking, Epsom and Ewell, Farnham, Haslemere, Dorking or Reigate and Redhill, get yourself down to the best gyms in the area - The Sweat Coach Ltd. You will find personal trainers who can help you with your diet as well as your exercise plan and your pre and post workout routines.

"I Don't Have Time To Workout" - 6 Ways To Eliminate Your Excuses

posted Nov 07, 2020

by Mohit Pabbi

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At The Sweat Coach, I understand that finding time to workout is not always easy. However, by eliminating your excuses, finding the time becomes a great deal easier and workouts become part of your daily life.

 

How to Make More Time to Workout

  1. Join Weight Loss ClassesThere are a lot of weight loss classes out there and they are ideal if you are struggling to keep up with regular workouts. It’s easy to talk yourself out of a workout if you are tackling it alone but paying for a weight loss class may be enough to ensure you attend.
  2. Get a Personal TrainerIt’s a lot easier to motivate yourself      to workout when you have someone who will hold you accountable, such as a personal trainer. A lot of people assume finding a personal trainer is difficult, but it doesn’t need to be. With a simple search online, you can find cheap personal trainers in the Surrey area.
  3. Schedule Workouts Ahead of TimeIt’s not uncommon to get carried away with the hustle and bustle of daily life, it’s the end of the day before you know it and you haven’t done a workout. To ensure you find the time, schedule workouts ahead of time. Choose a time to workout and ensure no other plans get in the way.
  4. Get Up EarlierEveryone would like a few more hours in the day, and you can feel as though you have an hour or two if you get up earlier. You can make use of the earlier start by working out. This gives you the time to workout, without taking time away from other aspects of the day.
  5. Find a Workout BuddyA lot of people find working out with a friend to be a lot more enjoyable, which reduces the chances of you finding something less productive to do. Plus, you are less likely to cancel a workout if you would be letting a friend down by doing so.
  6. Always Keep Workout Clothes HandyYou never know when the urge to workout may strike, so keep workout clothes handy at all times. This means that you will never be able to use not having the correct outfit with you as an excuse.
Why the art of good breathing may be a little more complicated than we think

posted Oct 31, 2020

by Mohit Pabbi

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The mechanical process of breathing

Wikipedia defines breathing as a simple exchange of gases. The lungs allow air in and out and it is a mechanical process necessary to allow our biological functions to operate. Oxygen in and Carbon Dioxide out - it is that simple? No!

 

At a very basic level, good breathing means that the mechanical process is as efficient as it can be. If we use the diaphragm properly when we breathe, our stomach will distend when we inhale. This makes sure that the lower lobes of the lungs get involved in the process which improves the efficiency of the gas transfer. The lower lobes also have extra receptors involved in our reactions to stress. At The Sweat Coach we aware of the importance of good breathing. Aerobic exercise makes our bodies inhale and exhale more than when we are at rest and this will allow more carbon dioxide out and more fresh oxygen in. A good workout increases the gas exchange and makes us feel better, more relaxed, and happy as a result.

 

Diaphragm breathing

Using the diaphragm ('belly breathing') reduces stress levels. It also regulates a host of body functions and lowers blood pressure. Learning to breathe this way can help you deal with anxiety and depression. It can also deal with a range of problems from irritable bowel syndrome to insomnia.

 

Menshealth.com tells a story of a powerlifter who went from 8 repetitions to 23 at the same weight once he had been coached in diaphragm breathing. He also found new energy outside the gym.

 

Scientists have even studied the best position to recover from intense exercise. It appears that our school coaches were wrong to tell us to stand tall and to show the opposition that we were not tired. In fact, crouching down helps the diaphragm expel carbon dioxide faster and allows the heart to slow down faster. In a workout, faster recovery means that you can go again with more intensity when the next set of repetitions start.

 

Breathing and meditation

It is at this point that breathing starts to become more than a mechanical process. Taking a breath differs from many auto-regulated functions in that we can control it ourselves as well. We can forget about it for long periods of time and our breath comes in and out without any thought or effort. However, if we start to think about the breath as part of meditation, for example, we can control it for our own ends. For thousands of years, man has been finding ways to improve breathing techniques. Searching for improved health and a better response to the external environment. They even teach breathing techniques to special forces personnel to help them deal with stress.

 

By 'coming back to the breath' in meditation, we can slow things down, gather our thoughts and get control of our emotions. Pranayama is the control of breath (to the point of cessation of breath) between, and after, yoga positions (asanas).

 

The Vagus, or Vagal, nerve

The vagus nerve is the longest nerve in the body. It connects the brain to the digestive system and has an impact on all sorts of medical conditions as well as physical and mental wellbeing. Research suggests that the health of the vagus nerve can be improved by slow, long breaths. This is particularly true if the exhale is longer than the inhale and if the diaphragm is fully involved in the breath.


A healthy vagus nerve means reduced stroke risk and better sugar regulation. It will reduce blood pressure, improve digestion and heart-health as well. The 4-7-8 breath is good for vagal tone (the strength of your vagal response). Breathe in through the nose for four seconds, hold for seven seconds and then exhale slowly through the mouth for eight seconds. Repeat as often as you like but try for at least four repetitions at each sitting. This is not a simple meditation exercise. The vagal tone or strength is measured by the difference in your heart beat when breathing in compared to the rate when breathing out. The 4-7-8 breath helps to strengthen the vagus nerve's ability to help the various organs that it communicates with to deal with stress. 

 

Alternative breathing practices

There are lots of exercises to improve your breathing or use your breathing to get to sleep more quickly or control stress better. Some of these are very ancient like Nadi Shodhan. This is thousands of years old and involves alternately breathing in through one nostril and out through the other. Repeated many times daily, this method reduces blood pressure and lowers heart rate.

 

Some practitioners swear by the box breath system - inhale for four seconds, hold for four. Then exhale for four seconds and then hold for four. Repeat four times whenever you can.

 

Conclusion - good breathing needs practice

At so many levels, an understanding of the importance of good breathing is vital to good health - physical and mental. If fitness and health is important to you then you need to find time to work on your breathing skills too. Think about a programme of exercises to improve your overall health and energy through breathing. Add in practice to ensure that you are using your diaphragm and make sure that you recover from a workout in the right position for maximum efficiency.

 

Wherever you are in Surrey - The Sweat Coach fitness team will be waiting to help you achieve your fitness goals at the best gyms. Guildford, Woking, Farnham, Haslemere, Dorking, Epsom and Ewell or Reigate and Redhill all offer a range of services including one to one fitness classes, personal trainers, online personal training courses, weight loss classes and many more. If you are looking to book fitness classes in Surrey, look no further than The Sweat Coach. 

Can Listening To Music While Exercising Increase Your Stamina?

posted Oct 24, 2020

by Mohit Pabbi

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Whether you are doing outdoor personal training in Surrey or heading to the local gym, you are probably one of the many people that listens to music when they are exercising. A lot of people listen to music when they workout to relieve boredom and to make their time exercising a little more interesting. Music can boost your mood, which in turn puts you in a better frame of mind for your workout. When you have music to focus on, it’s likely that you will spend less time thinking about how long left you have of a workout. However, music doesn’t just help to relieve boredom and put you in a good mood. Listening to music can also improve the quality of your workout.


The Link Between Music and Stamina While Exercising

A lot of studies have been done into the link between music and exercise, and many show that fast paced music can boost athletic performance. This is the case when someone does low to moderate level exercise. It can increase distance travelled, pace of movement or the number of repetitions completed in a set amount of time. When listening to fast paced music, a lot of athletes experience an increase in stamina and are therefore able to perform for longer.

 

Listening to music that is somewhat synchronised with your exercise can be hugely beneficial physically, as it encourages you to move your body in time with the music. When the music has a fast tempo or speed, you are likely to find your body responds by moving to match this. This can result in an increase in stamina, as your body instinctively wants to match the rhythm of the song.

 

There are certainly no shortage of options when it comes to workout music, with everyone preferring something slightly different. Whereas some people like to run to fast paced music with a noticeable base, others prefer to train to music that encourages them with motivating lyrics. There is no denying that a lot of The Sweat Coach training can be boosted by music. Whether you are doing a simple workout at home or a much more strenuous personal training session, music can help you to keep going and push through until the end. 

Does Meal Planning Help You Lose Weight?

posted Oct 17, 2020

by Mohit Pabbi

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There has been a lot of talk about meal planning in recent years, and it’s something that a lot of nutritionists and those interested in fitness recommend. This is because there are a lot of benefits that come with meal planning, such as saving time and money. However, it’s the weight loss benefits that the majority of people are interested in. 

 

There is no denying that meal planning can be helpful if you are trying to lose weight, but only when it is done correctly. By planning meals ahead of time, it’s a lot easier to create a calorie deficit while also providing your body with nutritious and healthy meals. 

 

Top Tips For Losing Weight With Meal Planning

  • Choose a Meal Planning Method That Works For You - There are a lot of different ways to go about meal planning, so ensure that you choose a method that works with your lifestyle. A lot of people choose to batch cook their meals on one day, and then choose an individual portion throughout the week. However, other people prefer to plan their meals and prep their ingredients ahead of time before cooking on a daily basis.

 

  • Choose Different RecipesAt The Sweat Coach London, I am passionate about keeping meals varied and interesting. Otherwise, you may find yourself straying towards an unhealthy takeaway or a ready meal that’s lacking in nutrition. When you are meal planning, choose a variety of different recipes and mix things up throughout the week. By doing so, you won’t become bored and tempted to eat something else. When it comes to meal planning, sticking to the meal plan is a key part of losing weight.

 

  • Don’t Forget About SnacksA lot of people put time and effort into planning meals that will work for their weight loss goals, but they forget about snacks. It’s important to provide your body with healthy snacks throughout the day to keep hunger at bay, as this helps you to keep energy levels up. It’s a good idea to plan snacks ahead of time, so you know what you can eat without impacting your weight loss journey.

 

Everyone’s weight loss journey is a little different, some people opt to embark on weight loss classes and others enlist the help of a private fitness instructor. However, it’s a good idea to have meal planning as part of your journey.

Creatine Supplements: Is It Good For Strength and Exercise Performance?

posted Oct 10, 2020

by Mohit Pabbi

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There are a lot of supplements out there designed for improving physical fitness and performance, but it’s hard to deny the popularity of creatine. Creatine supplements are often hailed as the ‘go to’ option for those looking to boost their physical abilities, whether they are attending fitness classes, or they have enlisted the help of a personal coach. There are a number of studies that suggest creatine supplements can increase muscle mass, increase strength and improve exercise performance. Knowing this information, it’s easy to see why creatine is a supplement many people are interested in.

 

The Benefits of Taking Creatine Supplements

Creatine supplements have been linked to a number of benefits, such as helping the body to protect itself against neurological disease. However, it’s the fitness benefits that make creatine supplements so popular. Creatine is naturally found in muscle cells and it helps muscles to produce energy during exercise, which in turn makes it good for strength and exercise performance. 

 

When it comes to improving strength, long term muscle growth is vital. Creatine supplements help this by enabling the body to work harder and for longer, which makes training sessions all the more impactful. It has also been proven that creatine reduces protein breakdown in the body and this reduces muscle breakdown. With less muscle breakdown, the overall muscle mass is increased over a quicker period of time.

 

Here at The Sweat Coach Ltd. I consider muscle repair to be just as important for strength and exercise performance, especially if you are someone who trains often. If an injury occurs, it’s important for the body to repair itself effectively. Similarly, it must encourage new muscle growth in order to continue on with training. By improving cell signaling, creatine aids with this in a big way.

 

Considering the benefits, it’s easy to see why creatine supplements are favoured by those who wish to gain muscle and exchange their strength, such as bodybuilders and athletes. If you choose to get fit with the help of a personal trainer, you may find that they recommend creatine supplements to enhance your physical performance. 

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