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Hall Training Systems
8,656 followers -
Proud To Be Oxford's Leading Personal Training Service in Nutrition, Health and Weight Loss
Proud To Be Oxford's Leading Personal Training Service in Nutrition, Health and Weight Loss

8,656 followers
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Is your online trainer a rip-off 'guru'

It's really refreshing to read Peta Bee's, (a #health writer for The Times Newspaper) article about the dangers of hiring an online 'trainer' based on the success of their social media following.

http://www.thetimes.co.uk/tto/health/article4621583.ece

With the majority of the worlds population now signed up to one social platform or another, it's becoming an extremely popular medium for businesses and people to advertise through.
However, people are now resorting to social media as a go-to platform for hiring professionals without really checking out their background and qualifications first.

The fitness industry is probably one of the worst for this as people post up photos of their abs, workout videos, or latest 'clean meal' followed by so ludicrously long and pointless ‪#‎hastag‬
Now, I have nothing wrong with this until, those people start dishing out advice (with no qualifications or thought for that person) and worst... charing for it!
We've now had two people approach us after they took advice from online 'gurus' and having bad experiences.
Choosing a fitness professional should take time, research and if possible a face-to-face meet before you decide to part with your hard earned cash... NOT based on the size of their social media following!

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Women's Running - How should I structure my running programme?

I'm really proud to say that our very own Becky Hodgson has been featured in +Womens Running  talking about how to structure a ‪#‎running‬ programme and why strength training is important for runners. As an 800m country runner and personal trainer, Becky definitely knows what she's talking about!

Make sure you pick up your copy this month!
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2015-11-16
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Are you Bond Body Ready?

Now ‪#Spectre‬ has hit the cinemas and Daniel Craig is gracing our screens again, we thought we'd look at what it takes to be a 00-agent and get his enviable physique.
We've teamed up with +Coach Magazine  (formerly Men's Fitness online) to give you a workout that will get you #Bond Body Ready in no time...
http://www.coachmag.co.uk/…/47…/get-a-007-body-in-20-minutes

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When is the best time to take caffeine pre workout?

If you are looking to get the most out of training and not you're taking caffeine already, then you need to ask yourself, 'why?' 

Caffeine has shown to:

• Increase anaerobic running capacity
• Increase in power output
• Increase aerobic exercise capacity
• Increase fat oxidation, process of burning fat for fuel
• Decrease rate of perceived exertion - a marker rating how hard a given exercise is
• Increase in reaction time
• and even a very small (12%) increase in testosterone has been shown when caffeine was take pre workout, and the list goes on…

Despite many people knowing the beneficial roles caffeine has on the body it's timing is otherwise a little hazy.
To reap the rewards of caffeine it's timing of WHEN you take it prior to training will dictate how well it does its job at enhancing performance. Too soon and you may peak even before you've finished warming up. Too late and you may find yourself with more energy after your session than you did before!

With many supplement brands telling you to take it '20-30 minutes before your workout' or others saying no earlier than '1 hour before' it can be a little unclear as to it's timing.

So, when is the best time to consume caffeine before your workout? Is it 10, 20, 30, 60 or later? The answer… it really depends on the method of delivery.

Looking at the results from two studies (Ligouri et al 2007. Bell and McLellan 2002) we can conclude and recommended the following when wanting peak performance for your workout:

• administration through chewing gum, then it's best to take it 20 minutes before your workout
• if you plan to consume it either in the form of coffee or a pre workout/energy drink, then 35 minutes was show to be the optimal time
• the use of capsules or caffeine pills then take 60 minutes before you need peak performance

Our trainer Becky, was able to put this research into practice yesterday when she took caffeine directly after having won her 800m race. As with only 45 minutes of recovery she then went on to race in the 400m to which she came 3rd with a very decent time.

So, knowing this you can now better schedule you're #Sunday morning #coffee break around your workout.
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Why, why, why?

With many false claims behind protein: damaging to the kidneys, weight gain, loss of bone density etc. it can be difficult trying to encourage people to up their daily intake. Women are typically stubborn when it comes to increasing protein, but yet require it just as much as men. In fact, there's research to suggest higher amounts of protein leads to a reduced risk of osteoporosis and increases in weight loss!
So, when I was forwarded this from todays Metro - Prof. Janice Thompson suggesting we're eating too much protein… you can imagine my reaction! She claims: "women should consume 45g to 60g of protein per day…" and people can "easily exceed this…" She goes on to say: "many people are getting around 100g to 200g of protein a day just from regular food." Implying we should cut back.

Now, I'm not too sure who 'these people' are consuming 100-200g of protein per day as let me tell you they're not your 'average person' . When I recall a clients food log for the first time I often find protein to be lacking at around half of this (approx. 50-70g) and urge them to increase it to nearer 100g-200g depending on the person.
A paper published only last week [1] reviewed current daily recommendations for protein and came to the conclusion "that current recommendations are underestimated and a reassessment of the recommendations may be timely."
They go on to say: "an increase in the proportion of dietary protein (about 25% kcal) during a hypo-energetic diet regimen favours an accentuation of body weight/fat loss in obese individuals and helps in the prevention of weight regain."

I'm a firm believer when it comes to consuming higher amounts of protein in the diet; it's always the first macronutrient I adjust/set when tailoring a clients nutrition plan. If you wish to become healthier, leaner and with greater muscle definition, then I would advise against Prof. J Thompson's advice.



[1] Rajavel Elango, Tremblay, A.; Arentson-Lantz, E.; Clairmont, S.; Paddon-Jones, D.; Protein: A nutrient in focus, Applied Physiology, Nutrition, and Metabolism, 10.1139/apnm-2014-0530
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2015-08-06
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New research claims current protein requirements are set too low

New research published this week in Applied Physiology, Nutrition, and Metabolism, suggests that the recommendations for protein intake may be incorrect. A growing body of literature now points to the fact that current dietary protein recommendations may not be sufficient to promote optimal muscle health in all populations.

The current RDA for protein is set around 0.8g per kilo of bodyweight, however researchers believe this has been wrongly calculated and underestimated.The new evidence suggests this figure should be higher at around 1.0g per kilo of bodyweight.

This means a person weighing 70kgs would need an additional 14g of protein per day: the equivalent of around 3 eggs or half a can of tuna.

A person's daily protein requirements are dependant on multiple factors including whether they are exercising, their training goal, their caloric intake, etc.
For a full breakdown on protein and to find out just how much you require, check out our comprehensive video and infographic:

http://www.personaltraineroxford.com/services/educational-seminars/

source: http://www.nrcresearchpress.com/doi/full/10.1139/apnm-2014-0530#.VbNMCWRViko
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DadBod Blog Post

It's here, our most detailed blog on #DadBod, looking at what it is and how we can avoid it. This is for all those men out there who have found they don't have time to #exercise as much as they used to, or want to budge their emerging beer belly. Small tweaks to your diet and making the most out of the time you exercise can have a massive impact!

Take a look here >> http://www.personaltraineroxford.com/blog/dad-bod-what-is-it-and-how-to-avoid-it/

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A Clients' 1-month Success Shout Out!

Credit's given where credit's due and today I wish to congratulate a newly joined member of ours. Starting with us a month ago and only training twice per week he has put in the work and lost a total of:
• 5kgs total weight
• gained 1.4kg of lean muscle mass
• dropped 6.4kgs of actual fat mass
• lost a total of 5.1% body fat

He's done incredibly well on his results so far with only 2 hrs of training per week. This is evidence that time needn't be an issue when it comes to seeing some results!
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The Health Benefits of Chocolate
Are you a chocolate lover? I headed to the +Hotel Chocolat for their Bar to Bean experience in Covent Garden to learn all about what really goes into everyone's favourite treat. Check out what I learnt and the top five surprising #health benefits of #chocolate here!:
http://bit.ly/1R8j0nJ

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Are your coffees making you fat?

For all you #coffeelovers  we have a great read for you!
We've been featured in the +Daily Mail warning about the unexpected amount of calories, #sugar and fat you can consume when you grab a #coffee! We're always pro-coffee due to the positive effects it has on fat loss, the brain and the cardiovascular system, but most coffees available these days are packed full of syrups, cream and toppings, which won't help your waistline!

Check out the full article here!
http://www.dailymail.co.uk/femail/food/article-3102381/The-frappuccinos-contain-calories-ICE-CREAM-revealed.html

#nutrition   #Hall_Training   #foodawareness  
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