The Fitness for Life Journal

MOVE | FUEL | MIND

Body Type, Mind
Fuel

What’s Your Body Type?

In the 1940s an American psychologist, William Herbert Sheldon, developed a system to categorize human physiques into three distinct types called Somatotypes: Ectomorphs – thin individuals, characterized by smaller bone structures, and typically thinner limbs (think endurance athletes). Mesomorphs – individuals characterized by a medium sized bone structure and athletic bodies holding a significant amount

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December Resolutions, Fuel
Fuel

December Resolutions

It happens every year.  January comes around and people feel really motivated to get fit / lose weight.  They up their fitness regime, either joining a new gym or digging out their membership cards for the gym that they’ve been too busy to make it to throughout December.  They set some strict rules on nutrition

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Helping Hand, Individual Programming, Move
Move

Why Individual Programming?

At Fitness for Life we really believe that the most effective programme for someone to follow is one that takes into account a whole host of factors: – Exercise history and experience– Health history (injuries etc.)– Current capacity (strengths, weaknesses and limitations)– Age, sex and body type– Lifestyle (work, family life, social life etc.)– Limiting

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Mind
Mind

Missing the Mark

Missing the Mark I often use this analogy during coaching, when people look like they’re getting frustrated at struggling to grasp a movement.  It was delivered to me on a course years ago, and I thought I’d share it with any of you who haven’t heard it before. Look at the following diagrams.  They represent

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Implementation, 12 Point Plan
General

The 12 Point Plan – Implementation

How should you approach the 12 Point Plan?  I definitely wouldn’t suggest trying to implement them all at once.  This would set you up for failure.  Much better to try and implement a small number of Points at a time.  Then when you’ve managed to make them a habit, add more. You may be doing

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Meditation, Mind
Mind

The 12 Point Plan – 12. Meditation

Benefits: The last of the Mind points in our 12 Point Plan is meditation, which is used by people all over the world as both a spiritual practise and a way to calm the mind. Benefits include: Dis-identifying from the thinking mind – We are so used to being in our heads (using our thinking

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Gratitude, Mind
Mind

The 12 Point Plan – 11. Gratitude and Affirmations

Benefits: The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more happiness, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems. We would suggest you do this practise in the

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Journal, Mind
Mind

The 12 Point Plan – 10. Journal

Benefits: The second point in the Mind realm is to start looking at what’s going on for you mentally and emotionally.  The purpose of this tool is to create some space to acknowledge any lingering emotional issues that may have accumulated in your life, and then attempt to process them. Modern life is busy and

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Sleep, Mind
Mind

The 12 Point Plan – 9. Sleep

Benefits: The first of the points in the Mind realm has such an enormous impact on both your physical and mental wellness that it definitely needs some attention. Benefits of sleep: Increased life expectancy Improved memory (plus reduced risk of Alzheimers) Increased concentration and ability to learn Reduced risk of diseases, such as Cancer, Type

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Personalised Plan, Fuel
Fuel

The 12 Point Plan – 8. Personalised Plan

Benefits: I believe there isn’t a one fits all solution to nutrition.  Our bodies are as different on the inside as the outside and the ideal fuel for one is different to the ideal for another.  Once you’ve got the basics of drinking enough water, got used to eating lots of vegetables, and enough protein

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Protein, Fuel
Fuel

The 12 Point Plan – 7. Protein

Benefits: The third point in the Fuel section is to ensure you’re eating enough protein.  This will support your training and can aid in achieving fat loss goals. Benefits of eating adequate Protein: Thermic Effect – it takes more energy to breakdown proteins than carbohydrates. Necessary for repair – cellular as well as muscular Lean

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Vegetables, Fuel
Fuel

The 12 Point Plan – 6. Vegetables

Benefits: There is so much disagreement in the world of nutrition about what the exact ideal diet is.  I believe the reason for this is because diets should be individualised, but nutritionists have been searching for an one fits all solution, which has led them to conflicting results from their research. However, one of the

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Water, Fuel
Fuel

The 12 Point Plan – 5. Water

Benefits: Our first point for Fuel isn’t actually what you’re eating, but what you’re drinking.  There are so many possible negative side effects of being dehydrated that this needs to be eliminated before looking at what you’re eating.  Our bodies are made up of around 60% water and we can’t last more than a few

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Walking, Move
Move

The 12 Point Plan – 4. Walking

Benefits: The final Point in the Movement section; as well as performing structured Conditioning, Strength and Energising Work, I suggest increasing your general daily activity.  This can make a big difference to your health, especially if you feel fatigued, stressed or have any other signs of illness (regularly sick, poor skin/hair/digestion etc.).  We are designed

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Energising, move
Move

The 12 Point Plan – 3. Energising

Benefits: The idea of this type of movement is to increase energy flow in the body, rather than deplete energy.  You should finish the session feeling more energised, rather than tired.  Paul Chek, world renowned Health & Fitness Coach, calls this type of exercise “Working In” rather than Working Out.  If you’re addicted to intense

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Strength Training - 12 Point Plan
Move

The 12 Point Plan – 2. Strength

Benefits: Everyone should be doing at least some Strength Training.  There are lots of different forms of this and if you’ve never done any before, experiment a little and see what you enjoy most. Benefits of Strength Training: Increased Bone Density (and reduced risk of Osteoporosis) Improved Posture, if programmed well Increased Muscle Mass, which

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Move - Conditioning - 12 Point Plan
Move

The 12 Point Plan – 1. Conditioning

The first point in the Movement realm is what many know as Cardio or Aerobic work (but can be more than just that, as you’ll see soon).  Benefits of Conditioning work: Improve cardiovascular function Improve insulin sensitivity (can prevent type 2 diabetes) Decrease visceral (deep tissue) fat Improve metabolic function (teach your body to burn

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Join Now Fitness For Life Bristol
General

The 12 Point Plan – Overview

Introduction: The 12 Point Plan is a gathering together of my ideas on exercise, nutrition and other tools I’ve used, both on myself and with my clients over the last 15 years of working as a Personal Trainer.  They represent a “holistic” approach to health, that whilst not exhaustive, I feel is extremely effective when

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