6 SUPERFOODS YOU SHOULD ADD TO YOUR DIET!

Goji Berries.

Chia Seeds.

Seaweed.

Acai Berries.

Hemp Seeds.

Cocoa Powder.

There are many diet trends out there that people are trying, so many diet trends that are in fact really bad for your health. People are paying hundreds of pounds and dedicating all there time in to finding the best diets, when in fact, just adding in a couple of the right foods and taking out that late night takeaway, may be all you need.

Here are just a few Superfoods that I would suggest you add to your diet to start with….

Acai

This purple berry is one of the most thought after supper foods out there. This berry contains very high levels of antioxidants, which help fight cancer and heart disease. There are certain antioxidants in the form of anthocyanins which contribute to its reputation and help fight against such diseases. I would highly recommend including Acai berries into your diet.

Goji Berries 

These berries are extremely high in vitamin C. They are proven to boost your immune system and poor circulation. You can have these berries as a snack during your day when your craving a chocolate bar or a packet of crisps.

Chia Seeds 

Chia seeds are high in omega 3 and fatty acids and are high in fibre. They have a great taste and crunch, are a great source of omega 3 for people who don't eat fish (or vegetarians).

Hemp Seeds 

These seeds are high in protein. Hemp Seeds also contain amino acids which are essential for growth and repair. 

Cocoa Powder 

Cocoa Powder is widely known to reduce blood pressure. This powder contains flavonoids which contributes to lower blood pressure.  Cocoa Powder is a great substitute to the chocolate lovers out there, with less than 20 calories per tablespoon and an extremely low amount of fat this the answer to feeding that sweet tooth. 

Make sure to read the label, however, as if you purchase Cocoa powder with Alkalized or Dutch on the label, this means that its been processed and that almost all of the antioxidants have been removed.

Seaweed 

Seaweed is full of omega 3 and fatty acids. seaweed also contains important minerals, such as calcium, iron and potassium. seaweed is available in a variety of asian stores and sushi restaurants. 

UP COMING EVENT!

(Picture taken from Hoxtown website)

For all you Ladies out there wanting to learn more about how weight training can benefit you, I would highly recommend you go to this event on Monday 11th May. 

Click this link for more details on what they will be covering and where this event will be held.

Women and Weights.

http://hoxtown.com/events/women-plus-weights/

3 REASONS WHY YOU SHOULD SQUAT

'Front Squat'

'Bulgarian Split Squat'

The Squat is such an important exercise. They are mainstream in everyday programmes and the

strength, flexibility and power gained from squats make this exercise one of the most important and influential exercises about.

Below are 3 reasons why you should squat on a regular basis.

1. Strength and Power

This move improves and builds power in the Quads, Glutes and Hamstrings. This move also stimulates muscle building hormones, which will help to strengthen and build muscle around the entire body.

2. Improve Posture

When performing a Squat you engage your upper back, which helps stabilise the body throughout the movement. This intern strengthens the muscles used for proper posture.

3. Squatting Makes Life Easier

Participating in big compound movements such as the Squat helps build a healthy and strong core, also by performing this functional exercise you build muscle, help muscles perform more efficiently and promote balance and mobility. Squats are one of the most functional and natural exercises, as humans have been squatting for hundreds of years and due to the human lifestyles of today, the lack of functional movements have left many people with dysfunctional joints and muscles, therefore by squatting in the gym you can help combat this and help your body to move more efficiently in the real world and intern make life easier for yourself.

There are many squat variations that you can do, as well, to keep you motivated and to challenge you. You won't get bored performing this exercise.

Here are just a few of my favourite squat variations that you can perform on a regular basis…

1. Front Squat

2. Bulgarian Split Squat

3. Sumo Squat

4. Single Leg Squat

5. Jumping Squat
… and the conventional Back Squat.

FEED YOUR SWEET TOOTH!

When your craving something sweet and you want that hit of sugar, you don't give in right?… Wrong! Now you can feed your sweet tooth, feel guilt free and still achieve your goals in the gym.

Organic Blackstrap Molasses:

Blackstrap Molasses is a by-product of sugar cane production.

Its natural sweetness means you can replace your day to day sugar with Blackstrap Molasses.

Full of Nutrients:

Blackstrap Molasses is full of nutrients such as, Iron, Vitamin B, Calcium and potassium.

This organic supplement is an ideal source of minerals for those who don't eat meat or dairy.

Health Benefits:

Reduces risk of Cancer

Rich in Iron

Anti Inflammatory

Antioxidants

Heart and Bone Health

Aids the Immune and Nervous System.

Using Blackstrap Molasses:

Molasses can be used in a variety of meals, such as your porridge in the morning and soups, salad dressings and smoothies to keep you going throughout the day.

Nutritional Information:

Per 100g:

Energy - 268 calories

Protein - 2g

Carbohydrate - 65g

Fat - 0.1g

Calcium - 400mg

Iron - 13mg

A GREAT WAY TO CUT & LOSE WEIGHT | THE DEADLIFT

The deadlift is one of the best exercises you can do in the gym. The deadlift engages your glutes, hamstrings, quads, your spinal erectors, your traps and abs. Many lifters ignore the deadlift, not because they don't want to do it, but because they don't know how to perform this exercise correctly.

Here are the Basics to performing a Deadlift:

Start by placing your feet shoulder width apart, with your feet directly under the bar.

You then place your hands either side of your legs on the bar. Keeping your back straight, shoulder blades relaxed, chest out, hips back and knees behind your toes, you should lift the bar off the ground at a nice and controlled pace until you are standing vertical with the bar at waist level. 

For lifters performing this exercise for the first time, I would advise that you don't go it alone, ask a Fitness Instructor or a Personal Trainer for help on your technique especially before lifting heavy. 

8 HEALTH BENEFITS OF LEMON

When life throws you lemons, just catch them, squeeze them and drink them.

Lemons can be often overlooked as an integral part of your diet however, there are many health benefits of including lemons in your diet, that may change your mind about the sour tasting fruit. You may just find yourself picking one up next time your in the supermarket.

Lemons are a natural energiser. It oxygenates the body so it feels revitalised and refreshed.

Among many health benefits, the main 8 are:

1. Boosts your immune system

2. Balances ph

3. It purifiers blood

4. Flushes out unwanted materials in the body

5. Decreases wrinkles and blemishes

6. Helps balance the calcium and oxygen levels in the liver

7. Can help dissolve gall bladder stones and other calcium build ups that are dangerous to the body

8. Can help relieve indigestion

BRANDS CAPITALISE ON HEALTH - DRIVEN RESOLUTIONS

As 2015 kicked off, people all over the country made 'New Years Resolutions' to get fitter, ditch the junk food and hit the gym.

Here is a quick run down of some figures gathered by 'Marketing Week Magazine' on the 28th January 2015.

• Over half of UK adults have changed their shopping habits this month in an attempt to live healthier lifestyles.

• 42% of consumers claim they are more concerned about their health and fitness than this time last year.

• The government are partnering again with Change4Life initiatives with a focus on sugar intake, encouraging families to make simple changes.

• 45% are saying they have cut down on alcohol and 20% have given it up completely.

• 12% said they planned to join a gym this month17% of existing gym members would pay for extra fitness classes and gym sessions.

All in all its looking very promising for the health of the British population, people are taking fitness a lot more seriously and making efforts to improve their lifestyles. This can only improve the quality of life for people living in the UK and in turn the fitness industry will only benefit from this too.

PREWORKOUT TIPS

What you eat or drink before your workout may determine the effectiveness of your session.

The key is fast-digesting protein and slow-digesting carbs. 

Here are some great shakes that you can take right before your workout.

Cranberry Mix  

250 ML Cranberry Juice 

250 ML Water 

1 Scoop of Protein Powder 

Chocolate Almond Mix

1 Scoop of Chocolate Protein Powder 

25 G Chopped Almonds 

250 ML Skimmed Milk 

Peanut Butter And Banana Shake 

250 ML Skimmed Milk 

1 Banana 

2 Table Spoons Natural Peanut Butter

1 Scoop of Chocolate Protein Powder

These supplements will help boost blood flow to the muscles, therefore improving the quality of your workout and in the long run enhancing your results.

HAPPY VALENTINES!

Love is in the air.

Great offers this week for couples wanting to train together, now is the best time to inspire each other and bring a little love to the gym.

Contact me via email - alexbishopfitness@gmail.com for all the offers this week.

SQUAT CHALLENGE!

A challenge for all you squatters out there;

The challenge is to squat your body weight on the bar for as many times as you can in two minutes.

(You weigh 60kg? You squat 60kg)

Don't forget good form for each rep.

Your target, 56 reps, my total in two minutes with 75kg on the bar.

Good Luck!

5 FOODS THAT WILL HELP YOU BURN FAT

1. Eggs
Eggs provide your body with Vitamin B12. Vitamin B12 is involved in a many metabolic processes in your body. Having a couple of eggs in the morning is one of the best ways to kick start your day. You can also have eggs in a variety of ways, so your not likely to get bored. (Scrambled, Boiled or Omelette)

2. Fish
Fish is not only a great source of protein but also rich in omega 3 fats, essential in your body's growth. Omega 3 fats in fish also improve your metabolism. Eating lots of Fish will increase the levels of leptin in your body, which is a hormone that keeps your hunger levels down.

3. Citrus Fruit
Citrus fruits are high in Vitamin C, which help burn fat at a fast rate. Vitamin C helps with the oxidation removal of fat in your body.

4. Oatmeal
Having a bowl of oatmeal is a great way to start your day. The slow releasing carbohydrate will provide you with energy on those cold and early mornings. Oatmeal also contains calcium and manganese, both of these minerals play an important part in the process of your metabolism.

5. Wholegrain/Brown Rice
Wholegrain or Brown Rice is a another great source of carbohydrate that speeds up your metabolism.
Brown rice is a great source of the essential mineral Selenium which helps your metabolism function more efficiently. Magnesium which is also found in Wholegrain rice helps prevent cramps and muscle spasms.

MONDAY MOTIVATION!

If you believe you can, then your half way there. In order to change you have to be willing to put the effort in, even on the days you don't feel like it. In order to succeed, your desire for success should be greater than your fear of failure. 

Best way to succeed - to surround yourself in the environment of which you want to succeed in. Want to get fit? Find people who also want to get fit. Push each other, train together, eat together. If you live and breathe it and surround yourself with people on the same mission as you, you will succeed… Or you can just hire a Personal Trainer. Book now and get the body you have always wanted, don't delay, Email me - alexbishopfitness@gmail.com

ADDING BEETROOT TO YOUR DIET CAN IMPROVE YOUR PERFORMANCE

The Science Behind Beetroot:

This particular vegetable contains Inorganic Nitrates. The main upside to these compounds acting in the body is it increases the size of blood vessels to allow a better flow of oxygen around the body. It is known to be frequently used in sports of high intensity.

How Much Should You Have:

There have been studies done into how much should be consumed to feel the effects and drinking large amounts can cause dis-stress to the digestive system. So it would be in your interest to consume moderately, depending on the amount of exercise you partake in on a weekly basis. Studies show that 250ml or a shot of concentrated Beetroot juice can have you noticing an improvement in your performance.

Overall Summary:

Beetroot Juice won't turn you into an Athlete over night, but for the sportsman/sportswoman looking to improve their performance by that extra 5%, this could be the answer.

JANUARY IS UPON US!

Great January offers on Personal Training. Whether you want to Lose Weight, Tone Up, Bulk Up or just Keep Fit, now you can with these prices. Don't delay, Book now! Contact me via Email for all of the Prices - alexbishopfitness@gmail.com 

5 GREAT WAYS TO LOSING THAT CHRISTMAS FAT!

1. High Protein Diet:
A high protein diet is not only great for building and toning muscle but also enhances fat loss. One of the main reasons it works is that it boosts the levels of peptide in the body, a hormone, which decreases hunger levels.

2. Drink Lots Of Water:
Drinking lots of water helps boost your metabolism. A lack of water causes you to become dehydrated as we all know. This causes you to become lethargic, and leaves you with reduced energy levels. This can lead to 'hunger like feelings'.

3. Eat The Right Carbs:
When eating carbs make sure you are having the right carbs. Wholegrain, brown and oatmeal. These types of carbs help keep insulin levels low and manageable, this will help against insulin levels jumping up and stoping the fat burning process and increasing the task of losing fat.

4. Eat Fruit
Fruit is high in fibre which will keep you fuller for longer throughout the day. Fruit is also naturally sweet which may help against your sugary cravings later on in the day. For fruits low in calories per gram try eating Berries, ( Strawberries and Blueberries) peaches and Apples.

5. Eat Good Fats To Lose Bad Fat:
Of your daily intake of calories, it is widely recommended that 30% should come from good fats such as nuts. These fats known as MUFA's raise good cholesterol and lower bad cholesterol. Having good fats regularly will help you lose fat, it is a slow digesting food, it will help you feel fuller for longer, you'll therefore be eating less 'bad fat' foods.