Studies have linked not getting enough sleep with weight gain. If your goal is to lose fat or stay slim make sure you are getting your sleep. 7-8 hours of sleep is what adults are recommended to get each night.
Well, that depends. There is no evidence or data to suggest eating a meal at night will end up in greater fat production and storage. In fact, eating at night may actually aid in fat loss and increased sleep quality. However, eating too much, too close to bed time might actually disrupt your sleep so try some experiments with your own meal timings at night to find one that is optimal for you.
Even though some people might think this is the case, actually, sometimes less is more. What do I mean by that? Well, the truth of the matter is that none of us get results in the gym, we do damage to our body in the gym and how we manage our recovery determines the types of results we get. So taking some rest and recover properly might actually be what you need to pass your current plateau.
As of present, there is no real data that can give us the definitive answers to these questions yet. But what we do know is that different types of protein take different amounts of time to reach the blood stream and when consumed in conjunction with fats and carbohydrates it can slow those rates down. There is also some debate over how much protein and frequency is actually needed by the body for ...
Yes, for sure! Knowing that it takes the body varied amounts of time to recover from varied workouts means we should all be taking adequate rest for optimal recovery. However, most of population of people who workout don’t really fall into this category. If you are unsure whether your current training program is overkill, check in with yourself, how do you feel? Are you always flat or do your wo ...
Well it's one of the approaches we can use to burn body fat, but is it the only way to burn fat? Science has shown that the more muscle mass we carry, the more calories the body automatically uses each day. That suggests that a combination of strength training and some form of cardiovascular exercises are the most effective approach when it comes to working out.
TRUE OR FALSE? The best time to exercise is early in the morning. Not true. There is no one best time to exercise, in fact, the best time is the time that appeals to you and fits into your schedule. Some folks love to jump-start their day with a morning workout, while others swear that exercising after the workday is over is a great way to energize for the evening and eliminate stress. Find what ...
TRUE OR FALSE? A thick steak is a great pregame meal because meat makes muscle. Fat chance! Most people should know by now that meat is a poor source for quick energy. That's true of all protein. The ideal pregame meal is one packed with carbohydrates (pasta, whole grains, potatoes, bread). Carbohydrates are the best and most easily utilized form of energy. Also, your pregame meal isn't all that ...
TRUE OR FALSE? Taping an injury prevents further damage. Don't believe it. Tape can support weak ankles but you can't depend on it. It's more cosmetic than therapeutic. And it's virtually useless for injured knees. If you think you need tape to play, there’s a chance you probably shouldn't be playing. Instead, focus on trying to address and work on a solution to the cause of the problem instead ...
Here's the summary from NewMoves Nutrtion 101 Workshop by our Master Trainer, Rob Cook, on 6 June 2015. Why diets don't work: Diets are designed with the idea in mind of results, fast! But where they all fall short is their ability to be adaptable to the individual, teach you the knowledge and habits you should be aware of and have any legitimate long-term success. They fail to address the under ...
When trying to get your body prepared for you outdoor hiking trip or climbing trip, there are a few things to consider to help make sure your body is in the best possible shape for the adventure ahead. When hiking or climbing in the hills and mountains, leg strength and endurance is essential to make sure you can maximize your own possible capabilities on the trip. Core, back and shoulder strengt ...
Nowadays, Children often spend their free time glued to a screen of some sort. Living in a very vibrant, yet chaotic city, we are reluctant to let our kids play outdoors, not to mention the blazing sun and humidity. And as personal trainers, we are worried. So is the American Heart Association, who has found that children's fitness levels are declining. 30 years ago, a child could run a mile a who ...
การออกกำลังกายหากมองในมุมมองของสาวๆออฟฟิตส่วนใหญ่แล้ว ดูช่างจะเป็นเรื่องยากซะเหลือเกิน เพราะด้วยกิจวัตรประจำวันที่เริ่มตั้งแต่การตื่นน ...
**This is the unedited version of an article I wrote for the Jan 2015 edition of Harper’s Bazaar Thailand. It’s a little different than my normal style of writing but life is about learning to adapt, so this is me adapting to writing for an International Publication. Remember, if you ever have any questions regarding our blog posts, please don’t hesitate to contact us so we can try to help a ...
So you’ve won a load of friends and you enjoy the influence you have over whomsoever you meet? Fantastic. However, you’ve now got to the point where there’s something you want to change. In my line of work, it is usually something in the domain of health and wellbeing that people want to change. But to bring about these changes requires an understanding of one’s environment and how that ma ...
At some point- we’ve all wanted to be more flexible. Touching our toes, squatting better, kicking someone in the head(!)- these are all legitimate flexibility goals. We reason that our muscles are tight and simply need lengthening and thus need a new length to be maintained. However, is this really the case? When I think about it, I haven’t really questioned this logic. What are we actually do ...
This week, I have been teaching fellow trainer at NewMoves how to see movement. Our example, has been the squat of my client Tua and we have been looking solely at the hip. So, what do I mean by seeing human motion? This is the ability to see how bones that comprise a joint move through space (Forwards and Back, Left and Right, Up and Down) and on its own axis (Left and Right Tilt, Anterior and P ...
THIS WEEK AT NEWMOVES, I HAVE BEEN READING ABOUT NEUROLOGY AND BEHAVIOUR. THIS HAS HAPPENED ACCIDENTALLY. My original intention was to learn more about Fascia, the connective tissue that surrounds muscles, bones and organs. In discovering research that shows that the force needed to “break up” adhesions of fascia would probably also necessitate the breaking of bones1, I came across neurologic ...
So you want to be slim and toned right? Easy. Eat more and exercise less. Yes, you read that right! Before you dismiss the seemingly mad statement, let me explain. Sure, fundamentally, your bodyweight is a bi-product of the calories you consume. However, not all calories are created equal and the human body is much more than an engine for processing food. In fact, during digestion, a range of dif ...
I’VE NOT PLAYED RUGBY FOR A LONG TIME. HOWEVER, WHEN I DID, I TRAINED PRETTY OBSESSIVELY. IN FACT I’VE GOT TO SEND OUT A COUPLE OF BIG THANKS. ONE TO TOM FISHER FOR ACTUALLY TEACHING ME HOW TO PASS AND THE OTHER TO TEMI OKENLA, HENRY OLIPHANT, AARON COLE AND NICK FORBES FOR LETTING ME DRAG THEM OUT EVERY EVENING TO LET ME PRACTICE MY PASSING. EVEN WHEN IT WAS REALLY COLD:) So, I wanted to cr ...
เคยสงสัยกันไหมครับว่า ผลิตภัณฑ์เหล่านี้เขามีกระบวรการผลิตอย่างไร? ยกตัวอย่างเช่น โยเกิร์ต หรือนมไขมัน 0% ที่เรานิยมรับประทานกันมากที่สุด ไล ...
With summer fast approaching, bikini weather is just around the corner and time to get in shape is running out. But it’s ok as there is never a better time than the present to start getting fit and healthy and I have some solutions for you. When working towards getting your beach body ready, there are 2 main focus points to look at: 1. Exercise 2. Diet/Nutrition Both are as equally important ...
ถ้าพูดถึง “ขนมหวาน” คงมีไม่กี่คนที่จะไม่ชอบ แอดมินเองยังชอบเลย และทุกๆคนยังรู้อีกว่า การทานขนมหรือของหวานมากๆนั้นไม่ดี ฃแต่จะมีสักกี่คนท ...
วิธีไดเอทนั้นมีมากมายหลากหลายวิธี ดีบ้าง ไม่ดีบ้าง มั่วๆบ้าง แต่คุณเคยสงสัยกันไหมว่าทำไมต้องไดเอทหละ? การไดเอทก็คือ การควบคุมปริมาณหรือ ...
In this article, which was written for an online publication focused towards other fitness trainers and athletic coaches, I talk about how I believe our clients and athletes need to earn the right to progress in their training. Although it is focused towards the trainer/coach, I think it might be insightful for our members and clients about how we approach our training for you on a personal level. ...
**This is one of the first posts I wrote in my career many, many moons ago. Found it to still have some relevance in the industry today so added a couple of editors notes in for good measure. Things have changed a bit since I wrote this so wanted to add some relevant points without changing too much of the original article. It's open for debate and hope some of you find it useful! Here we go...... ...
Is the only bout of exercise you get each day your workout at the gym or studio with your trainer? Do you think that time sweating it out is enough to compensate for your general lack of mobility? Ask yourself how much you actually move each day. Do you get up and sit at a table while you have breakfast, then sit in a car to go to work, take the elevator to your desk where you will spend the vast ...
Something that is forever being thrown up as a barrier and reason for not moving and exercising is the excuse of not having enough time. As a trainer this is something that I hear quite often but can combat against quite easily to get them out of their sedentary lifestyle. If you're a reader of Fitness Newspaper you will see that the 'Alive in 5' articles and challenges that are there will give yo ...
What is a slackline and slacklining? What’s the point? And does it even have one? Who is using these things and why? And where did this all begin? Well I’m going to attempt to bring you a brief history of slacklining and how and why I now incorporate it into mine and my athlete’s/client’s sessions as well as answer a few random questions I think are important along the way. Slacklining ha ...
I've been plagued by a lot of questions for a while now and I wanted to put them out there to see if any of you share them…. So this is about my own ideas, thoughts, concerns and complete disbelief at our new age approach to wellness. I'm completely perplexed by the state of affairs of our health system and the attitude and lack of accountability by the majority of people today. It's concernin ...
Does Stretching prevent you from Peak Performance? Stretching has been such an ingrained part of our training for so long now that we no longer give any thought as to whether it’s actually doing you good and is still relevant in our training. So, is it? Well, lets look at the reasons we are currently stretching and how those theories are holding up against the data from the studies that have be ...
How often do you get outside and soak up some sunshine? Not only does it feel great but this simple act is more crucial to your health & wellbeing then most people realise. When we expose our skin to the suns rays, a chemical reaction occurs in our body and we create Vitamin D. This vitamin is crucial to help maintain optimum health but according to international surveys and studies is deficient ...
Test post blog Rugby Scrum half/Half back Conditioning Drills
Test post blog Why you SHOULDN'T count Calories!

 

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