http://www.nsv-personaltraining.co.uk en-gb nsv-personaltraining.co.uk 2011-2-27T00:00:00Z nsv-personaltraining.co.uk http://www.nsv-personaltraining.co.uk/page16.htm#88022 2011-2-27 22:00:13 http://www.nsv-personaltraining.co.uk/page16.htm#85262 fontface fontfamily Courier New fontface fontfamily Wingdings fontface fontfamily Cambria p.MsoNormal li.MsoNormal div.MsoNormal margin 0cm 0cm 0.0001pt fontsize 12pt fontfamily Times New Roman alink span.MsoHyperlink color blue textdecoration underline avisited span.MsoHyperlinkFollowed color purple textdecoration underline p.MsoListParagraph li.MsoListParagraph div.MsoListParagraph margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpFirst li.MsoListParagraphCxSpFirst div.MsoListParagraphCxSpFirst margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpMiddle li.MsoListParagraphCxSpMiddle div.MsoListParagraphCxSpMiddle margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpLast li.MsoListParagraphCxSpLast div.MsoListParagraphCxSpLast margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman div.Section1 page Section1 ol marginbottom 0cm ... 2011-1-23 13:54:58 http://www.nsv-personaltraining.co.uk/page16.htm#84717 fontface fontfamily Courier New fontface fontfamily Wingdings fontface fontfamily Cambria p.MsoNormal li.MsoNormal div.MsoNormal margin 0cm 0cm 0.0001pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraph li.MsoListParagraph div.MsoListParagraph margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpFirst li.MsoListParagraphCxSpFirst div.MsoListParagraphCxSpFirst margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpMiddle li.MsoListParagraphCxSpMiddle div.MsoListParagraphCxSpMiddle margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpLast li.MsoListParagraphCxSpLast div.MsoListParagraphCxSpLast margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman div.Section1 page Section1 ol marginbottom 0cm ul marginbottom 0cm Physical Activity for Pre and PostNatal Women Historically a sedentary l... 2011-1-16 14:34:51 http://www.nsv-personaltraining.co.uk/page16.htm#84201 fontface fontfamily Cambria p.MsoNormal li.MsoNormal div.MsoNormal margin 0cm 0cm 0.0001pt fontsize 12pt fontfamily Times New Roman div.Section1 page Section1 Obesity epidemic. That is what the UK is undergoing along with the USA and a literally growing number of westernised countries. Along with this come more coronary disease diabetes hypertension depression backache and morbidity. In an effort to curb the UKs headline grabbing declining state of health the government is spending thousands to subsidise individuals in their quest for health. With the well recognised Change For Life campaign the government plans to pay people to get healthy may have good intentions but will it work The Cycle of Exercise Buckworth and Dishman 2002 suggested that most people undergo a cycle of health and fitness. A precontemplation stage of inactivity and no intention to begin exercising is followed by an awareness and c... 2011-1-8 19:57:09 http://www.nsv-personaltraining.co.uk/page16.htm#82747 2010-12-14 20:43:56 http://www.nsv-personaltraining.co.uk/page16.htm#82603 Misconceptions surrounding effective weight loss training are common. Unfortunately there is so much poor contradictory guidance that many people just dont know where to begin. Others are misled into trying miracle rapid or quickfix fads that bare limited results. This lack of results often leads to giving up on losing weight altogether. Frustratingly the weight loss industry thrives on failure when one fad proves to be useless the next fad is sold to the consumer. Healthy Body CompositionAccording to the ACSM the benefits of a healthy body fat percentage of 10 to 22 percent for men and 20 to 32 percent for women are well documented see reference 1. Excess body fat is associated with hypertension type II diabetes stroke coronary heart disease and hyperlipidemia. To determine your current body composition visit your local gym for an accurate assessment. Repeated every few weeks this will help your goal setting and motivation as you see your results progress.The Calor... 2010-12-12 15:35:05 http://www.nsv-personaltraining.co.uk/page16.htm#82537 fontface fontfamily Arial fontface fontfamily Cambria p.MsoNormal li.MsoNormal div.MsoNormal margin 0cm 0cm 0.0001pt fontsize 12pt fontfamily Times New Roman div.Section1 page Section1 Excess PostExercise Oxygen Consumption EPOC is an increased rate of oxygen intake following intense exercise. Post exercise the body goes into a state of recovery where oxygen EPOC is used to restore the body to a resting state and adapt it to the exercise just performed. Why is this useful for weight loss EPOC results in an elevated calorie consumption. In response to exercise fat stores are broken down and free fatty acids are released into the blood. The oxidation of free fatty acids as fuel and the energy consuming reconversion of FFAs back into fat stores a futile cycle both take place. If you are trying to create a calorie deficit then this will help. How long will EPOC last The effect is greatest on the first few hours post ex... 2010-12-11 12:18:49 http://www.nsv-personaltraining.co.uk/page16.htm#80746 I am often being asked about which supplements are best to take. My response is variable depending on what the persons goal is what point they are at within the health and fitness cycle and whether their nutritional intake from real food is being met. Glamour Of Nutritional SupplementsNutrition is a high tech business with millions of pounds of research being spent on the latest ergogenic aides but for most people getting the basics of nutrition right will reward them with maximised sports performance healthy weight loss and body and a robust immune system. Unfortunately the basics on nutrition are often not met being eclipsed by high tech products such as creatine HMB weight loss tablets such as Proactol Zotrim or Alli or the plethora of weight loss and fitness supplements that are marketed to us. A common mistake made by those looking for impoved sports performance weight loss or health is to look for a supplement to do the job. People concern themselves with exotic products rather t... 2010-11-19 18:04:39 http://www.nsv-personaltraining.co.uk/page16.htm#80394 fontface fontfamily Arial fontface fontfamily Calibri p.MsoNormal li.MsoNormal div.MsoNormal margin 0cm 0cm 10pt lineheight 115 fontsize 11pt fontfamily Times New Roman div.Section1 page Section1 Massage may sound like a luxury but there are benefits of regular massage for a variety of individuals including sedentary individuals those with injury or certain medical conditions and sports people looking for maintenance faster recovery and injury prevention. Sports massage therapy will induce a combination of both physiological and psychological responses in the body. Function Massage can help reduce muscle stiffness pain fatigue and increase flexibility and range of motion. As excess tension is reduced in some muscles while other muscles are stimulated improved balance between muscle groups will be gained and alongside this a development of greater postural awareness. Circulation the mechanical pumping action of the stroke... 2010-11-15 18:07:37 http://www.nsv-personaltraining.co.uk/page16.htm#80210 The multimillion dollar supplements industry is always offering consumers new products promises of health benefits easy and rapid fat loss or significant improvements in sports performance. Large supplement companies have massive budgets to spend on clever advertising to make their products sell. But are the claims always genuine Heres my take on fish oils omega 3 6 and 9 oils and vegetable derived oils such as flax seed. Miracle Supplement ClaimsBefore I go further it must be said that there is no such thing as a miracle health pill. Never buy a supplement thinking that alone it will cure your ills make you thin or win that competition even if smart advertising might make you believe otherwise. However there is a place for supplementing if you have specific needs and a good general diet and lifestyle. Supplements should be considered just that supplements and not be relied on to produce miracles.What Are Omega OilsOmega 3 6 and 9 oils are widely seen by the public as being healthy ... 2010-11-13 17:20:59 http://www.nsv-personaltraining.co.uk/page16.htm#80093 Injury from sport exercise accident or even a sedentary lifestyle can be a real problem. It is often frustrating not only affecting your daily routines but also hindering your personal health or fitness progress. Many people consider sports injuries to be the problems that plague high profile athletes footballers with fractured meta tarsals such as Wayne Rooney and Paula Radcliffes hip fracture that scuppered her plans for Beijing. Being at the pinnacle of your sporting career is a tightrope walk between training for sports performance and overtraining into injury. Who is at risk of injuryInjuries are actually common in athletes of all abilities and the population in general. One group of people I want to focus on now who are at risk of injury through sport are newbies. A sedentary adult who has not exercised in years and wants to get fit all of a sudden for a new years resolution or someone who is active and decides to change their sport to try something new like a swimmer taking up r... 2010-11-11 21:13:10 http://www.nsv-personaltraining.co.uk/page16.htm#79825 fontface fontfamily Arial fontface fontfamily Cambria p.MsoNormal li.MsoNormal div.MsoNormal margin 0cm 0cm 0.0001pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraph li.MsoListParagraph div.MsoListParagraph margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpFirst li.MsoListParagraphCxSpFirst div.MsoListParagraphCxSpFirst margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpMiddle li.MsoListParagraphCxSpMiddle div.MsoListParagraphCxSpMiddle margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman p.MsoListParagraphCxSpLast li.MsoListParagraphCxSpLast div.MsoListParagraphCxSpLast margin 0cm 0cm 0.0001pt 36pt fontsize 12pt fontfamily Times New Roman div.Section1 page Section1 ol marginbottom 0cm ul marginbottom 0cm If you want to lose body fat then it is a good idea to train your body to use fat as fuel and in doing so your fuel... 2010-11-8 21:42:21 http://www.nsv-personaltraining.co.uk/page16.htm#79621 Fat has been subjected to so much bad press over the last few decades that it now has a reputation that is difficult to shift. Clients are always telling me that they have a healthy diet because they avoid fat consuming low fat or fat free options. So is it justified that fat regarded as the enemy3 types of fat3 main fats exist naturally in food including monounsaturated polyunsaturated and saturated fat. Saturated fat is very stable due to its molecular composition. It is usually found to be solid at room temperature although some oils such as palm oil are saturated. Excessive consumption of saturated fat will add an awful lot of calories to your diet but as far as fats are concerned it is not as unhealthy as many people state. The danger of getting fat from excess calorie consumption is more real as obesity related morbidity becomes a real population epidemic. Due to the stable nature of saturated fat it does not perish or go putrid easily and is good for cooking with. Butter is an e... 2010-11-6 12:24:16 http://www.nsv-personaltraining.co.uk/page16.htm#79435 Many of us are stressed out at some point for different reasons however how many of us consider the impact stress has on our body and its ability to shed or store body fat Factors that cause stress includeworkhomemoneydietlifestyleThe HormoneOne stress hormone that is produced as a result of stress is cortisol. Produced in excess this hormone can lead to fat storage and make losing weight difficult. If you are stressed and you are having difficulty losing weight you might want to try removing the causes of stress. If you remove stress move more and eat less the fat will melt awayHow Eat nutrient dense protein rich food every 34hours. If you leave long gaps between meals this is detrimental to weight loss creating a stressful environment in the body.Avoid excess alcohol and smoking. Drink plenty of water.Consider how to reduce work home or financial stress. Seek help if necessary and dont let the stress bottle up. If you are not sleeping then try a grateful list before bed jot down 5 ... 2010-11-3 21:16:11 http://www.nsv-personaltraining.co.uk/page16.htm#79335 Running after a long day at work may seem like hard work and for some it often tends to either turn into a slow plod or even skipped all together. For best fat loss results from running is is a good idea to do quality runs and avoid plodding all together. This means completing an interval based training session that will burn lots of calories AND help to raise your metabolism post training so you burn more calories at rest following your workout. Around halloween it is dark and scary after work especially if you run in a poorly lit park or next to a grave yard like I do If this is the case consider yourself lucky as you will end up running faster and get more from your workout especially if youre afraid of the darkTry thiswarm up with a jog a few faster pickups and some dynamic stretches.10x10reps fast running with 50sec rest10x10reps MAX effort with 50sec restcool down jog home and static stretches.Pumpkin soupnutritional soup that is nutrient dense and filling a good source of fibre ... 2010-10-31 18:07:29 http://www.nsv-personaltraining.co.uk/page16.htm#79167 Three basic body types exist ectomorph mesomorph and endomorphs. Ectomorphs are generally tall and thin slim limbs and typically would look increase strength and size and to maintain body weight whilst performing endurance exercise. Relying highly on the fight or flight sympathetic nervous system ectomorphs have a high metabolic rate and are able to tolerate carbohydrates in their diets. This results in making any muscle gain through weight training very difficult.Mesomorphs are more muscular and athletic and they see adaptations to exercise rapidly. Testosterone and growth hormone play a large part in this and along with a moderately high metabilism mesomorphs are reasonably tolerant to carbohydrates in the diet. Endomorphs are heavily influenced by insulin and do not deal well with carbohydrates in the diet. A slow metabolic rate with low calorie needs and insulin sensitivity makes them more likely to store fat. Their physique is generally rounder and with a tendancy to store fat. A... 2010-10-31 16:42:58 http://www.nsv-personaltraining.co.uk/page16.htm#78976 Now offering online personal training. This is ideal for those wishing to have expert advice and structure but do not want one to one tuition. Good if youAre on a budget but still want great resultsYou are motivated but want guidanceYou are too busy to meet and would rather have online support for flexibilityYou have technique guidance with me one to one and online structureCall Nico now for a free trial on 07983342824 or email infonsvpersonaltraining.co.ukI look forward to hearing from you soon 2010-10-28 14:55:44 http://www.nsv-personaltraining.co.uk/page16.htm#78697 Very excited going on a business course today 2010-10-25 10:29:23 http://www.nsv-personaltraining.co.uk/page16.htm#40487 Bikes take over Donington for BikeRadar Live May 3031 Packed full of rides gear races demos seminars DJs cafes films famous faces and family fun BikeRadar Live is the ultimate weekend cycling festival. Whether you have mountain biking mud in your veins or roll on skinny road rubber theres loads to do and see at Britains biggest bike bash. More info and tickets at httplive.bikeradar.com 2009-4-25 11:03:44 http://www.nsv-personaltraining.co.uk/page16.htm#40155 Lordshill Road Runners 10k Sunday 28th June 2009 1030am Start and finish at the Lordshill Outdoor Recreation Centre Southampton. Parking at the Oasis Academy. Entry limit 500 Closing date 17th June Memento to all finishers Lots of prizes 1st three in MF 1st in each category 1st team. Entry fee 1638 affiliated 16310 unattached 16312 on the day. Check out the results and info at www.lordshillroadrunners.org.uk and pick up your entry form at March Sports Southampton. 2009-4-20 13:18:47 http://www.nsv-personaltraining.co.uk/page16.htm#40108 Hampshire offers a fabulous variety of cycling opportunities. Coastal harbours and busy ports contrast with the tranquillity of the New Forest. Brockenhurst at the centre of the New Forest is easily accessed by rail and there are several cycle hire outlets in the town. The Isle of Wight offers stunning scenery and many offroad tracks making it a perfect cycling destination for families and experienced cyclists alike. The train links from Portsmouth Southampton and Lymington are excellent and combined with the numerous ferry links to the Isle of Wight offer many ways to explore the unique coastlines of Hampshire and the Isle of Wight. Visit Sustrans for free maps and info. 2009-4-17 12:49:55