Follow us on Tumblr. The page is dedicated to why we do what we do at Total Effect! Look out for photos of you guys training!
Look out for Total Effect on BBC3′s new programme Be Your Own Boss in the coming months!
The owners of Innocent Smoothies are looking to invest money into new or young businesses with exciting and promising ideas and we are through to the second round!! That’s the top 500 out of several thousand!!
We will be selling protein bars in the gym as part of our task and visiting London to present Total Effect to our future investors
Personal Trainers are, of course educated in how to use equipment properly, complete the exercises using good technique and how to design an effective exercise regime. However, so are gym instructors. So why should you consider using a personal trainer as opposed to utilising the knowledge of your gym staff?
Personal trainers have a higher level of education. A gym instructor only needs a Register of Exercise Professionals level 2 qualification. Whereas a personal trainer needs R.E.Ps level 3 qualifications. Personal trainers are there for you and you alone during your session. They are flexible in their availability and are there to help you reach your goals in a completely personal and custom made way! You have more contact with a personal trainer, such as their business number or email address, meaning if you have any queries you can contact them and they will get back to you. In a gym, clients often feel that they don’t deal with the same member of staff and they get passed around. This can be particularly hard for those of low confidence and find it difficult to discuss their reasons for being in the gym on a regular basis. Gym instructors are also often restricted to the equipment and the purposes of the space they have to hand, restricting the variety of exercises they can provide. They also have a severe lack of time and often, it seems, teaching technique and matching exercises to the individual is often overlooked.
Below I have listed some of a long list of qualities that make for a good personal trainer. Consider these when thinking about your current personal trainer. I feel at this time it is necessary to state that Total Effect Exercise Ltd Personal Trainers carry all these attributes:
Time: When you use the services of a personal trainer you are paying for their time. They work with you on a one to one basis. The time that you have arranged with them is for you to get the most out of. A good personal trainer will make sure that the session will allow you to work towards your goals. You will have the time to ask questions and discuss any worries or new goals. These are rarely possible on a regular basis in a gym due to the responsibilities of the gym staff while on shift. The session is about you and your goals, not what the personal trainer is worrying about.
Motivation: A good Personal Trainer knows that one of their major and arguably the most important roles is to motivate their client. They need to be receptive to the client’s feelings, body language and speech and understand how to motivate that individual in a way that works for them. They will be energetic and keen to keep you on your path to your goals. They will be able to push you farther than you perhaps thought you could go. They will be able to give you reasons for the exercises you’re performing and link these into your goals.
Understanding: They will be empathetic to your needs and feelings and use this skill to motivate you. Arguably a good personal trainer will be someone who has had similar goals to you in the past, understand your personal reasoning behind these goals and know how to get there. They will also understand why you don’t do or don’t want to do certain things due to your confidence, lack of knowledge etc.
Non Judgemental: A good personal trainer will NEVER judge a client for the goals that they have. However a good personal trainer will make sure that the goals that you are working towards are safe, realistic and achievable!
Originality: A good personal trainer will offer something a little different. Be it a new type of exercise, have a different twist on a boring exercise, or offer a different price package.
Resourceful: A good personal trainer will be able to utilise not only equipment they have available to them but the space around them. A good personal trainer will be able to give their client an effective workout in a room with only furniture in it and no equipment, a park, or even your office! They should have a large back catalogue of possible exercises, workouts etc for equipment or even general household items.
Education: Every client should be able to leave their one to one session feeling like they have learned something. A good personal trainer will of course be well educated in health and exercise, preferably with a wide range of knowledge, including other areas linked indirectly to exercise. A personal trainer will not just take the client through a workout and not explain why they are doing this particular exercise. They will educate you in the correct technique to ensure little or no chance of injury. Most importantly your personal trainer will teach you good habits so you can continue with your healthy lifestyle out with your sessions, which will only enhance the results you achieve and allow you to maintain them.
Energy/ Enthusiasm: Your personal trainer will, of course, have energy! They don’t need to be crazily over energetic or be jumping around you but they do need to be awake and at least be enthusiastic enough to motivate you in the session.
Follow ups: A good personal trainer shouldn’t just turn up for your session then leave you wondering what to do until your next session. Your personal trainer should be offering you advice on exercising in between sessions, healthy eating plans, advice on where to get good exercise clothing etc etc.
These are only some of the qualities of a good personal trainer. How do you tell if you have a good personal trainer? Well answer these questions:
Do you feel that you’re reaching your goals?
Do you feel that your sessions are worth the money?!
If the answer is yes to one or both of these questions then you have a good personal trainer. If you have answered no to one of these, talk to your trainer, explain why you think you’re not reaching your goals or that the sessions aren’t worth the money and a good personal trainer will alter how they go about their sessions! Alternatively come to Total Effect Exercise Ltd and you can be rest assured that your personal trainer will carry all of the above qualities and more!
Book in for your FREE 30 minute initial consultation and we can discuss what works for you.
In this article Laura from Total Effect Exercise will discuss nutrition and how it should always be considered important and just how easy it really is to make your diet work for you.
There is so much information out there and so many recommendations for good nutrition and your diet. So why do most people not know/understand or follow these?
I personally think it’s because there is too much. It gets confusing to know exactly what the right things are to follow. I also think that convenience and busyness is a big factor in today’s dietary faults.
A consideration which has helped me in the change of my diet is thinking about what we ate before there were shops, take aways and general modern convenience! We were grazers, we ate seeds, nuts, berries, vegetables and if we were lucky meat when we started out. Think about this when considering what the ideal things to put in your shopping basket are.
To keep the changes to your diet simple and attainable take one part at a time i.e. one stage a week and get a hold on that first. This way you won’t start changing too many things about your diet and find it too much to change in one go.
One thing, however that you MUST change straight away if you’re guilty of it is FAD DIETS!! Stop them right now! Why am I ranting about this? Well lets begin:
In order to sort our diets out we need to look at what’s WRONG with our western diet as it stands and workout what we need to do to make it RIGHT.
A typical western diet:
- High calorific content
- High in saturated fats
- Lots of processed foods
- Few nutrients
- Few fresh ingredients
How can we sort these problems out?
High calorie diets
It really does come down to the simple fact of if you eat more calories than you burn you will put weight on, and vice versa. So thinking about your calorie content is important.
Recommended calorie consumption for women is 2000 per day and 2500 per day for men.
Most people do over eat, because of large portions and also because of the high calorie content of a lot of our common foods.
To stop this from affecting your weight and health consider roughly how many calories you are eating a day. It’s fairly easy to do now because of the nutritional information on foods.
At the same time consider how much exercise you are taking part in each day. If you are not meeting the recommendations of 3 sessions of 20 mins a week for exercise and 30 mins a day on most days of the week for activity, try to ensure you are staying below the recommended calorie intake.
If you are over consuming and/or are wishing to lose weight cutting your daily calorie intake by 10% will allow you to start to decrease your daily intake without any major dieting or negative effects on your metabolism.
A more general way to do this is to cut your portion size by a third. Start with your evening meal first. Always use a gradual approach.
A lot of our diets in the western world include a lot of saturated fats. Fat on a whole is a good thing to consume; it’s something we need in our diet. However we DON’T need or want SATURATED fats. These fats can’t be broken down by the body. They are sticky and cling onto the walls of your arteries and can cause blockages. Something you really want to avoid!!
To cut saturated fats out of your diet in an easy way, look at the nutritional content of the food you are picking. Always choose the packet that has the LEAST SATURATED FAT content, this is more important that the total fats content.
A lot of our foods are highly processed, e.g. including preservatives, refined and added salts/sugars/flavourings. When food is processed and includes additives the nutritional content is often compromised. Often we are just consuming high calorific foods with no real nutrition for our bodies.
In order to aim for a more healthy, less processed diet (think Neanderthal man) think about how natural the food is you are eating. E.g. seeded breads are far more natural and less processed than white bread, brown rice before white, fresh cuts of meat or on the bone meats, not reconstituted or processed meats. Picking the brown rice over the white rice etc will help improve your diets.
A simple way to ensure than you are eating healthily is to consider the Glycemic Index of the foods you are consuming. The Glycemic Index (GI) is a ranking of foods based on their overall effect on blood sugar levels. Slowly absorbed foods have a low GI rating and are the preferred choice as they will release the energy from the food more slowly and provide your body with energy more efficiently than high GI foods. In general the less processed, less sugary and more natural foods are ranked in the lower half of the index.
To decide what foods will be best visit http://www.the-gi-diet.org/lowgifoods/ for a list of low GI foods. There are also books available from Waterstones that have a comprehensive and in depth list of foods from both supermarkets and food chains.
As already discussed our foods today are often highly processed and don’t include a lot of nutrients e.g. vitamins, minerals, and essentials like poly-unsaturated fats, fibre etc. A good rule to follow when looking to consume more nutritional foods is to look to include as much colour as you can on your plate, e.g. fruits, veg and fresh sauces. The more varied the colour is on your plate, in general the more nutrients you’ll consume.
Try when you can to buy as many fresh ingredients as you can. There are so many deals now in supermarkets that you can buy fresh and cheap. To avoid a lot of waste try and plan one or two days in advance and only buy for those days. Smaller more regular shops should help you save some money and avoid throwing away as much waste.
Hopefully these tips have helped you understand not only some of the ways that our diet has gone wrong but also how you can change that around.
Use as many external sources for information as you can, such as the BBC Good Food website for ideas, the GI lists available online and any other healthy eating outlets you can find.
But most importantly just try and make HEALTHY CHOICES!
Examples are: choose the packet with lower saturated fats and less calories
Choose vegetable based sauces over cream/cheese sauces.
When eating out, ask for a smaller portion, or don’t be afraid to leave some leftovers on the plate once you are full.
Avoid sugary foods and drinks
DON’T skip breakfast! – you won’t turn your metabolism on.
DON’T wait until you are starving to eat! – your body will just store the food as fat.
Have a drink of water first before you snack as initial hunger feelings can often be a sign of thirst – snack on fruit.
So you want to live a long and healthy life? You know that exercising and having an active lifestyle will help you do this but you’re not sure how. In this article Laura Ramsay of Total Effect Exercise Ltd will discuss why exercise is good for you and how you can go about introducing it into your day to day life:
Your body needs energy, provided in the form of food, to be able to take you through your day to day life. It also needs exercise to basically keep it ticking over and running smoothly. The problems that we face in terms of health often stem from or are made worse by an unhealthy lifestyle. That is to say eating unhealthily (putting the wrong type of fuel in) and not exercising enough (not keeping the body ticking over).
Diseases and illnesses such as Diabetes, Chronic Heart Disease (CHD), and Obesity are all either caused by or worsened by an unhealthy lifestyle. Those suffering from these illnesses very often follow a bad eating habit. They tend to have diets with a high calorific content, high in saturated fats, salt and sugars. The excess calories taken on every day, coupled with a lack of exercise, inevitably leads to gaining weight i.e. if you consume more calories than you burn the excess will be stored as fat. By carrying extra weight the body is put under extra strain and associated illnesses and problems can often be seen. In the case of CHD, fatty deposits in the arteries can appear which can block those arteries and cause Angina or even heart attacks.
So how can we avoid these?
Arguably the easier of these two habits to change is a lack of exercise. If you are of good general health this can be done instantly! To improve your health you don’t need to be going to the gym every day. You can increase your daily activity by walking to the shops, choosing to walk up the stairs instead of the escalators or getting off the bus two stops early and walking the remaining distance to work etc. These are small but important steps and would often be the place to start if you are of poor health, very inactive (sedentary) or not confident enough yet to exercise. Obviously these give you a starting point and should be looked on as good habits. However differences in your weight or health will take time and patience while using just these small steps.
If your health is a worry or you simply want to see results quickly, you can also look to a professional for some help and advice such as a Personal Trainer. We can introduce you to exercise in a safe and effective way, Teach you how to include exercise into your day to day life, and help you discover what type of exercise would suit you.
If you are already an active person but are starting to see the weight creep on or feel that your fitness regime is stale and boring, a Personal Trainer can help you to maintain your healthy lifestyle or increase your exercise levels to give you a healthy boost.
So what are the benefits of exercise?
Well there are far too many to list here so I will name but a few important ones!
Exercise burns calories. This can aid in weight loss. By maintaining a healthy weight you can avoid developing such diseases as Type 2 Diabetes, CHD etc.
Exercise increases your fitness and energy levels which can help you in sports, activities, work etc.
Exercise is good for your bones. By performing weight bearing exercises e.g. weight lifting, running etc you can maintain or increase the density of your bones, reducing your chances of developing Osteoporosis.
Exercise is good for your mental health. Exercise causes the body to release endorphins, the “feel good” hormone. This can make you feel happier in your day to day life. Exercise is also often prescribed to those who suffer from mental illnesses such as depression as it is known to help alleviate some of the symptoms.
Exercise is good for improving your ability to concentrate on tasks at hand and improving your balance, co ordination and social interaction.
To reduce your chances of developing illnesses, reducing the effects of illnesses or increasing your general and mental health activity and exercise simply must be included in your daily life!
How to start?
Well if you currently lead a sedentary lifestyle try to meet the current government recommendations for activity and include 30 minutes of activity into your daily routine on all or most days of the week. These activities can include walking to the shops to get your paper, doing heavy housework, or washing your car.
If you’re already active but would like to increase your fitness, lose some weight, tone up etc then perhaps a personal trainer is the answer for you. They work with you to help you gain your goals. They can give you fresh, effective and exciting work outs. They can also educate you on ways to stay fit and healthy and different ways to use equipment or spaces that you wouldn’t think of yourself. Personal trainers are also, in my opinion, the best source of motivation!
Exercise is THE way to gain and maintain that healthy, fulfilling lifestyle you’re looking for!
Book your FREE 30 minute initial consultation and we can discuss what works for you.