|
Check out the latest from Always In Your Corner about fitness, nutrition and training for seniors.
|
|
Check out the latest from Always In Your Corner about fitness, nutrition and training for seniors.
|
|
It is true.
Fat bellies grow in your comfort zone. We live in an era of instant gratification. We want everything to be easy and we want results, instantly. Without having to work for it. We all want to be fit and healthy but we don’t want to get out of our comfort zones. How nice it would be if there would be a pill that you just took that would make you fit. Or, how about a shaky vibration machine that you could use without any effort and in no time? Guess what? I wake up 4 a.m. most mornings to go and train clients who have come out of their comfort zones. They have sacrificed an hour’s sleep for their health and fitness. The thing is; being fit and healthy is a life time commitment. To sign up for personal training for 6 weeks is not gonna do it for you. Then what? Do all the training on your own? Do you really think that you can learn everything I know about fitness in 6 weeks? I have got a lifetime in fitness and along the way I have been fortunate to be educated by some of the best coaches in the world Or do you believe that you can get fit in 6 weeks and then stay fit for the rest of your life? I have a client who has been truing with me twice a week for 11 years. Now you wonder, 11 years is he not fit yet? Well, he is a very busy man. Does lots of traveling and has got no time to go to a gym. Going to a gym is time consuming. You have to get there, get changed do your workout shower and then drive home. This doesn’t include waiting to use equipment in the gym. That is about 2-3 hours for each workout. When he trains with me twice a week it takes him 2 hours and that is the complete fitness package. Back to the subject. We were talking about comfort zones. At one point during the recession when I was really short of clients, someone suggested that I go out on Loughton High road and hand out leaflets, to promote Always in your corner. I never got around to doing that. Somehow, I feel that , this would have looked like I was really desperate. When I think of handing out leaflets in the high road what comes to mind is pizza delivery, 2 for the price of 1. Not a professional service. One thing is certain, handing out leaflets in the high road would have really taken me out of my comfort zone. The point I am trying to make here is that if you ever want to achieve anything you are going to have to come out of your comfort zone and that applies to every aspect of life. Remember, nothing grows in your comfort zone. Only your fat belly. Would you like to have a free consultation? Give me a call or drop me an email. I am a very nice guy but there will come a time when I will take you out of your comfort zone. By Abdi-Karim Berleen/Personal trainer in Loughton
0 Comments
Ramadan 2021 is almost upon us. For those of you who don’t know Ramadan is determined by the sighting of the moon. So the fast begins when the new moon is sighted. This means that the month of Ramadan comes about 10-11 days earlier every year. So for the past few years the fasting, especially in the northern hemisphere has been quite difficult as the hours have been long and at times we have had hot days. At one point we were actually fasting for 19 hours and that can be challenging as Ramadan is a dry fast meaning you are not only abstaining from food but you are also not drinking any liquids. So for the next few years the fast is going to be a lot easier as we will be fasting in the spring season and a few years down the line in the winter season. The fasting in Ramadan commences shortly before sunrise and ends just after sunset so this means that it will be considerably easier to fast in the years to come. So how do you stay fit and healthy? The important thing is to try and stay in habit of doing some exercise and perhaps to retain a bit of fitness. A couple of years ago when the hours were really long this was very challenging but staying in habit is ever so important. So what I used to do is about half an hour of exercise right before sunset and sometimes the same a couple of hours after sunrise. What is important is to go easy on yourself, when you go without food and drink for 19 hours it’s not really a time to try for any personal bests. Cardio is probably the best option as cardiovascular fitness is the first to go when you take a break. When it comes to weight bearing exercises a month’s break can actually be good. You can restart and rebuild and actually come back stronger. If you really want to continue the weights then just cut down of volume and intensity. Just do one or two sets of each exercise bearing in mind that weight bearing exercises are metabolic which means you are going to feel hungry afterwards/day after. In all fairness, when we get to December/January when we will only be fasting about 10 hours then all training can go on as usual. When it comes to nutrition it is ever so important to eat the best ever diet in Ramadan. This means “try and stay away from the sambuzas when you break your fast”. You can easily eat twice your daily calories in 10 minutes if you go for the treats when you are starving. Lots of vegetables, fibre and real foods is what will be most beneficial when fasting ramadan. What I have done in recent years is breaking my fast with a smoothie(mixed fruits and vegetables) and only eating a very light meal. Then I have been getting up right before sunrise to have my main meal. At one point I believe I had to set my alarm at 2PM to get up for a big meal. At the time of breaking the fast I have actually drank a minimum of 2 litres of fluids and added another litre with my pre sunrise meal. This is obviously because I have been getting dehydrated on hot days with a physical job. In essence if a person is sedentary then a light training session is a very good option. This could be at a time that suits you.In the morning when you have digested the pre sunrise meal or in the evening just before sunset, whichever works best for you. If you have a physical job and get dehydrated during the day maybe not but if you feel that you will get out of habit then try to stick to your routine but be very kind to yourself. By:Abdi-Karim Berleen/Personal trainer in Loughton Ramadan 2021 is almost upon us.
For those of you who don’t know Ramadan is determined by the sighting of the moon. So the fast begins when the new moon is sighted. This means that the month of Ramadan comes about 10-11 days earlier every year. So for the past few years the fasting, especially in the northern hemisphere has been quite difficult as the hours have been long and at times we have had hot days. At one point we were actually fasting for 19 hours and that can be challenging as Ramadan is a dry fast meaning you are not only abstaining from food but you are also not drinking any liquids. So for the next few years the fast is going to be a lot easier as we will be fasting in the spring season and a few years down the line in the winter season. The fasting in Ramadan commences shortly before sunrise and ends just after sunset so this means that it will be considerably easier to fast in the years to come. So how do you stay fit and healthy? The important thing is to try and stay in habit of doing some exercise and perhaps to retain a bit of fitness. A couple of years ago when the hours were really long this was very challenging but staying in habit is ever so important. So what I used to do is about half an hour of exercise right before sunset and sometimes the same a couple of hours after sunrise. What is important is to go easy on yourself, when you go without food and drink for 19 hours it’s not really a time to try for any personal bests. Cardio is probably the best option as cardiovascular fitness is the first to go when you take a break. When it comes to weight bearing exercises a month’s break can actually be good. You can restart and rebuild and actually come back stronger. If you really want to continue the weights then just cut down of volume and intensity. Just do one or two sets of each exercise bearing in mind that weight bearing exercises are metabolic which means you are going to feel hungry afterwards/day after. In all fairness, when we get to December/January when we will only be fasting about 10 hours then all training can go on as usual. When it comes to nutrition it is ever so important to eat the best ever diet in Ramadan. This means “try and stay away from the sambuzas when you break your fast”. You can easily eat twice your daily calories in 10 minutes if you go for the treats when you are starving. Lots of vegetables, fibre and real foods is what will be most beneficial when fasting ramadan. What I have done in recent years is breaking my fast with a smoothie(mixed fruits and vegetables) and only eating a very light meal. Then I have been getting up right before sunrise to have my main meal. At one point I believe I had to set my alarm at 2PM to get up for a big meal. At the time of breaking the fast I have actually drank a minimum of 2 litres of fluids and added another litre with my pre sunrise meal. This is obviously because I have been getting dehydrated on hot days with a physical job. In essence if a person is sedentary then a light training session is a very good option. This could be at a time that suits you.In the morning when you have digested the pre sunrise meal or in the evening just before sunset, whichever works best for you. If you have a physical job and get dehydrated during the day maybe not but if you feel that you will get out of habit then try to stick to your routine but be very kind to yourself. By:Abdi-Karim Berleen/Personal trainer in Loughton  The first time I ever saw a TRX was in 2008 at Lougborough University. There used to be an annual fitness convention called FITPRO.
So I thought to myself what a cool piece of equipment for a mobile personal trainer. When you go visit people’s house and use the outdoors you don’t really wanna be carrying an olympic set. Getting hold of a TRX in those days proved to be very difficult. I had to order my first TRX from the US and it came with an instruction DVD. A few weeks after I received the TRX I was using it not only myself but also with my clients and they all loved it. So the TRX was actually invented by the American Navy Seals and the original TRX was actually a parachute that was converted to a home gym. Since then it has been a long journey for me. When the first qualification course became available in the UK I jumped straight on it. This was back in 2012 and I actually re qualified in 2020.(I did a 2 day course on Zoom, going all the way back to basics). Over the years I have also attended various workshops with many of the TRX master trainers and that has really given me the edge I feel. The reason I love the TRX is because it works at all levels. I go into care homes and train people who cannot get up from seated and after a few weeks, guess what? They can get up from seated. The cool thing is the TRX also works really well with professional athletes. Yes I actually do train professional athletes as well. It’s really about how you position yourself with the TRX and that is the reason it’s so versatile. Do I need to mention that I have never had a client who has told me they don’t like the TRX? Everyone loves a bit of TRX and we always get the results. By:Abdi-Karim Berleen/Personal trainer in Loughton. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
March 2024
Categories |
RSS Feed