Posted on

Thursday, 14th February

Vaentines day and a big day for some, but the person you should be looking after the most (in a HEALTH RELATED way) is yourself!

If you look after your health, you instantly become more attractive to others and here’s why.

If you exercise regularly, then you ought to now have much more energy than when you didn’t train. This helps you to do MORE things in the day, accomplish more AND HELP OTHERS who are the most important people in your life.

If you eat well, you will be helping that energy booting process along tenfold!! If your diet if full of natural foods, then you will be more alert, ready to take any challenge on during the day, and helping yourself recover from exerting yourself all day, again making you more energetic and more ready to help others. You will be less likely to fall ill, and when you are healthy you will be considered the one that peopl can depend on, because of your seemingly endless energy.

If you drink more water, you know you will perform better and be on the top of your game. People will also find you a lot more attractive because your skin is likely to be a lot better, you will have a certain healthy glow about you, and in general if you are well hydrated, then you are very likely not to suffer from mood swings, which is VERY ATTRACTIVE!!!

If you follow these simple things every day, then you are already likely to be fit and therefore far more attractive than if you were some kind of “couch potato” who eats junk all day, and drinks too much alcohol, this is pretty much a CERTAINTY!!!

Spending all the money on flowers and chocolates wont get you that far today, compared to all that effort you have put into looking after yourself which is the best way to attract others on all sorts of levels!!

Twitt
Posted on

Friday, 14th December

For more uplifting cycling workouts that you may or may not have time for this year, it’s time to get specific about your cycling efforts and with it you can save a bundle of time!!

Most pro cyclists will work at a specific revolution per minute. When you see the rpm screen on a bike machine for example, try and work out your intensity by concentrating on that particular part of the screen.

The desired number you need to look for is the magic figure of 80. If you can cycle at this intensity, then you know you should be getting some good workouts in. It doesn’t really matter on the difficulty level on the bike, that level has to match your ability to keep 80rpm up full stop!

It may seem easy or relatively easy for the first minute, but i guarantee that you will start feeling it far earlier than a normal workout!!! Keeping at the 80 rpm is extremely difficult after a while, but if you practice working at this level, you are likely to become a far better cyclist.

Another tip to become a good cyclist is work heavily on your core. Work with the swiss ball three times a week working on a mixture of back strengthening and flexibility exercises, this will enable you to cycle harder up hills and to keep up an intensity level up for longer.

Most people do not realise the amount of work that goes through your back when you cycle especially up inclines/hills of all kinds.

Working on your core is the number one to increase power, endurance and explosive strength for your cycling efforts so i wouldn’t keep ignoring this very valuable piece of training advice. Most of my programmes now put a heavy focus on all sorts of core exercises, due to the fact that you should consider internal benefits of exercise, and not just the cosmetic side. Look after your insides and your outsides will look after themselves.

Twitt
Posted on

Monday, 22nd October

Fat loss tips that will work for you
Stating the obvious with a few of these, but its always good to re-visit strategies that will help you look and feel your best!

Portion control

Eating larger portions will get you used to eating big and therefore make you put weight on!
Studies have shown that when people are given larger portions, even when they didn’t like that particular food, ate 33% more calories during that meal.

A simple way to judge is to use your fist as a guide for carb and protein sizes, and no limit on your vegetables.

Don’t ban your favourite treats completely
If you still eat your favourite foods in moderation, you will likely lose more fat in the long run and make your eating plan far more sustainable!

If you keep some of your favourite foods in there, then no food will be classed as “forbidden”’. When foods are classed as off limits, they are more likely to be binged on when you have them. The trick is to make suure the portions are much smaller than normal.

Don’t miss breakfast

Still the most important meal of the day, and if you eating a filling healthy meal to start the day, your chances of eating well for the rest of the day go dramatically up!

Your body needs energy first thing in the morning, it raises your metabolism straight away and you will have all day to burn those calories off. Eating well first thing in the morning stops you from over snacking in the morning and piling your plate up too high at lunch!

Study after study shows that people who eat breakfast lose more body fat than those who avoided it, and consumed less calories throughout the rest of the day because they were less likely to overeat.

Limit your food choices at each meal

Studies have shown that the more simple you keep your mealtime, the less likely you are to overeat.
The less food alternatives you have on each plate, the quicker you are likely to be satisfied and therefore eat less. The pleasure of eating is highest up to the third of fourth bite, then it slows down. The more foods on the plate, the more you prolong the sensory pleasure, which means you delay feeling full for longer, causing you to eat more.

Keeping it simple come food time makes perfect sense all round!
www.kerimckibbin.co.uk
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Twitt
Posted on

Thursday, May 31st

You either move forward or you fall back, and this is true in everything you do. Standing still is not often possible, and certainly not desirable for most people.

In exercise terms, there has never been a more true statement.

When you start an exercise programme, its natural that you will progress over the short term, but what happens after all of those initial improvements end?

You have to keep moving forward, keep strengthening your mindset and focus on what is to come, rather than keep looking back to what has been and gone.

If you focus all the time on going through all the same exercises, at the same performance level, for the same amount of time, then this is the perfect recipe for mediocrity in your training, and of course overall results.

If you are on the right programme to start with, then you should be looking forward to new challenges that require you to improve your skills, agility, strength, endurance, this is the way it should be.

If you are on the right programme, you should be guided gently and cautiously to these new levels, and your self-confidence will grow and grow all the time.

One of the biggest reasons to be excited about your training is that all the new exercises you will be able to do, will bring the most important factor of all to you-big time results!

If when you start training, your capacity is going to be naturally quite low. If you are on the right programme, that capacity will naturally go up quickly and can easily continue if you keep showing up for workouts, you keep shopping well for good food and cut down on the rubbish, you don’t drink more than once week in terms of alcohol.

A lot of people don’t believe that they can constantly improve their health and fitness. This shows they haven’t been on the right programme, and this has caused them usually to give up in their quest to look and feel their best.

I’m here to tell you there IS another way, all you need to do is take action and make it work for you, and having a commitment to being more active is your first most important step!

Twitt
Posted on

Thursday, 9th February

To continue about the importance of a strong healthy heart, its vital you start with a proper foundation in order to create it in the first place.

Number one is you need to exercise regularly and in general stay active.

Number two is you need to eat healthy at regular intervals, and in sensible portions.

Number three is that you need to avoid excess alcohol. Drinking a few times a week will especially put great strain on your heart, as well as other vital organs.

Number four is to avoid smoking, if you smoke you are doing the single most destructive thing against your body. You are destroying cells, ageing your body throughout and putting amazing strain on your most important muscle.

Number five is to try and cut down on stress. If you have a lot of worry in your life, self-induced or otherwise, you are putting strain eventually on your heart. It is no coincidence that exercise and eating well are the best for combating this stress.

Number six is sleep well. Sleep deprivation can literally affect everything you do. Hate to be like a broken record but all of the above helps you sleep better!

Number seven is stay positive. Being positive about life can be one of your best habits to develop, negative people are usually full of stress and never actually do anything for the greater good. If you stay positive, then you tend to take action and approach life in an optimistic way, one of the secrets of quality of life especially in old age research has shown.

Number eight is to show consistency in all of these keys to having a successful strong and healthy heart, don’t be a “flash in the pan” when it comes to your health or let a doctor tell you all of this when its too late. If you practice these most of the time, then you will reap huge benefits!!

Twitt