Gavin's Fitness Guide

Another blog at The Local
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Did Kobe jump that Aston Martin??

November 2nd, 2009 by gavsmith86

Hey,

I have found this wicked new american series on youtube called sports science, that test many sports stars in bizarre but interesting ways.

Do you remeber the Kobe bryant youtube video where he jumped over a speeding Aston Martin, well in this they test if its humanly possible:

http://www.youtube.com/watch?v=slxBNCzUmuM&feature=related

 

Enjoy

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October 20th, 2009 by gavsmith86

Would any one like an amazing fat melting program?

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Like Fast Food?

October 18th, 2009 by gavsmith86

After watching this video (below) I am sure your opinion on fast food might change.

Just think of the pressure your putting on your body to digest that burger!

Keep it Fresh

Gavin

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Smoothie

October 13th, 2009 by gavsmith86

Muscle-building berry banana mint smoothie

Minty fresh muscle

muscle mint

Ingredients

250g frozen berries
1 large banana
2-3 fresh mint leaves
250ml unsweetened apple juice

The Benefits

Berries –

  • Low Glycemic Index (GI) for steady energy release
  • Low on fat
  • Rich in phytochemicals that fight cell-damaging free radicals.

Bananas and apples –

  • Full of vitamin C, which helps your muscles recover quicker after the gym.

Mint –

  • A source of omega 3 fatty acids, which can help your body process protein and prevent muscle deterioration.

Tasty stuff that helps that lean muscle grow!!!!

Enjoy

Gav

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Boost your bench press

October 6th, 2009 by gavsmith86

4 ways to be the Big Mac of the bench press

Ronald_Bench


1 Stabilise your back

Do 2 sets of seated horizontal row prior to your bench session. This will work your back on the same plane of motion and allow greater stability.

2 Squeeze your glutes

By tightening your glutes during your bench press you will stabilise your body and help transfer extra power from your legs and lower body through your core and to the CHEST.

3 Get a grip

Have your hands in the double-overhand grip on the bar; take your hands slightly wider than shoulder-width apart. If you go any narrower the triceps will take more of the strain, and as they are a smaller muscle it will therefore limit lifting strength.

4 Don’t forget to breathe

Take a big, deep breath as the bar is lowered and exhale when you push the bar up. By expanding the chest cavity, the bar has less distance to travel before you can push it up again.

Use these tips to take full advantage of your chest and show off  to your mates.

Right, I think its time to hit the bench!!

Gavin

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Four Grain Muesli Recipe

October 2nd, 2009 by gavsmith86

muesli

Muesli is an ideal healthy breakfast option as it’s an amazing source of sustainable energy from the slow-burning, complex carbohydrates, also with loads of trace vitamins and minerals and with it being minimally processed it completely makes the grade of “whole food”.  Depending on the recipe, the healthy benefits of muesli include:

  • Rich in Fibre
  • Wholegrain
  • Sustained energy from the complex carbs
  • Fruit
  • Cholesterol controlling abilities

This Muesli recipe uses four grains as well as dried fruit and nuts and seeds to make a deliciously healthy breakfast!

What’s in it?

1 cup medium or thick rolled oats/oat flakes (can be toasted)
1 cup rolled rye flakes
1 cup rolled triticale / or bran flakes
1 cup rolled wheat flakes
1/2 cup dried apricots
1/2 cup chopped walnuts, pecans or sliced/slivered almonds
1/4 cup whole flaxseeds or flaxseed meal
1/4 cup sunflower seeds
1/3 cup raisins

Directions

Mix the ingredients together in a large bowl. Transfer to an airtight container. If storing for longer periods, consider keeping the cereal in the freezer or refrigerator.

Cold Muesli Instructions: (my favourite) Soak 1/4 cup Muesli in 1/2 cup yogurt, milk, soy milk or fruit juice for 5-10 minutes. 1 serving.

Hot Muesli Instructions: Add 1/4 cup Muesli to 1/4 cup water, milk or soy milk and bring to a boil. Simmer for 3-5 minutes. You can also microwave Muesli in a large bowl on high for 3-5 minutes, stirring once halfway through.  1 serving.

Lovely healthy stuff, enjoy!!

Gavin

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Challenge 1

September 30th, 2009 by gavsmith86

500 meter row

Challenge number one is how fast can you complete a 500 meter row on an indoor rowing machine??

Record your time and put it up on the comment post and let’s see who the best is!

My time is 1 minute 47 seconds

GOODLUCK

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Top Gym Mistakes

September 29th, 2009 by gavsmith86

Oops!

If you’re new to the gym, or have been going for years, there are some mistakes that even experienced trainers make over and over. If you’ve found you have reached a plateau in your fitness training or you’re not getting to your goals fast enough, there’s a good chance that you’re making at least one of these common mistakes. With my experience as a personal trainer I am going to help you avoid the many pitfalls that are waiting to trap unwary gym-goers.

1 You always do the same workout

We all tend to keep repeating the things we like doing, so it’s no surprise when we find a workout that suits us we stick to it. The body needs new stimulus in order to improve and as the body adapts quickly I suggest changing your programme after four to six weeks, otherwise your body will get used to the program and hit a plateau basically because it’s bored from the lack of new stimulus. As well as changing your workout, you can mix it up by cross training – try a circuit or kickboxing class once a week.

2 Don’t be a gym sheep

It’s easy to think that to get as pumped as the guy in your gym that impresses all the ladies with single-armed press-ups, you have to simply to mirror his workouts. It’s common for gym –goers to watch someone lifting heavier weights or using a different technique and will copy them rather than asking what they’re up. One of the problems with this is that everyone has their own unique fitness goals and by copying them you could end up with unexpected results. But the biggest problem is you could end up seriously injuring yourself because the person you copy may have poor technique! The best solution is to seek advice from a qualified and professional personal trainer that can tailor make a workout to suit you.

3 You go every day

You may be someone that goes full throttle at everything you start, but it’s a big mistake to work out every day as it is not sustainable either physically or mentally. If you go every day your body will not be getting enough rest and recovery so the intensity of your workouts will drop significantly and you may be likely to get bored and lose motivation especially if you always do the same workout so ensure your weekly exercise program has rest days. If you get ants in your pants and want to do something active on your rest day, keep it low intensity for example take your dog for a walk or go for a slow cycle in and around Stockholm.

Stay tuned for more! if you have gym mistakes that you have overcome let us know!

Train SMART

Gavin

1 You always do the same workout

We all tend to keep repeating the things we like doing, so it’s no surprise when we find a workout that suits us we stick to it. The body needs new stimulus in order to improve and as the body adapts quickly I suggest changing your programme after four to six weeks, otherwise your body will get used to the program and hit a plateau basically because it’s bored from the lack of new stimulus. As well as changing your workout, you can mix it up by cross training – try a circuit or kickboxing class once a week.

2 Don’t be a gym sheep

It’s easy to think that to get as pumped as the guy in your gym that impresses all the ladies with single-armed press-ups, you have to simply to mirror his workouts. It’s common for gym –goers to watch someone lifting heavier weights or using a different technique and will copy them rather than asking what they’re up. One of the problems with this is that everyone has their own unique fitness goals and by copying them you could end up with unexpected results. But the biggest problem is you could end up seriously injuring yourself because the person you copy may have poor technique! The best solution is to seek advice from a qualified and professional personal trainer that can tailor make a workout to suit you.

3 You go every day

You may be someone who can’t do anything by halves, but working out every day is not sustainable – either physically or mentally. ‘If you go every day you won’t be able to maintain a useful intensity and you’ll get bored,’ says Archer. ‘It becomes a chore and you’ll start missing sessions, beating yourself up about it and losing motivation.’ Incorporate proper rest days into your schedule. ‘Take the dog for a walk, or go to the gym but use the sauna and Jacuzzi to chill out,’ he suggests.

4 You use the gym for socialising

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Mango lassi

September 22nd, 2009 by gavsmith86

Digestion-enhancing smoothie

This smoothie will reduce bloating and help your body to break down fat and repair itself after exercise

mango lassi

What’s in it

Flesh of ½ a ripe mango

1 small pot of natural yogurt

100ml skimmed milk

½tbsp rose water (optional)

Crushed unsalted pistachios (don’t blend – sprinkle on top to serve)

How it works

Mango’s digestion enzyme, papain, will help your body absorb protein and essential nutrients, while the betacarotene will fight the free-radical damage caused by exercise. As well as protein, the yogurt supplies probiotics, which can boost the metabolism and reduce bloating. The calcium from the milk and yogurt will stimulate the mechanisms in your cells that break down fat. The good fats found in pistachios increase your feeling of fullness; also they have a high potassium-to-sodium ratio which is going to help regulate your metabolism so you don’t suffer hunger pangs.

I love this one so enjoy and let me know what you think

Gavin

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Change your life!

September 19th, 2009 by gavsmith86

Make small, achievable lifestyle changes and stick to them

water

E.g. drinking 8 glasses of water a day won’t cost you an Öre and will boost your energy levels significantly, because Muscle is 70% water so if you hydrate properly you’ll be able to work harder and get better results. Other changes that are easy to achieve include eating good complex-carbohydrate foods such as grains and vegetables and avoiding/ limiting bingeing on alcoholic drinks as this breaks down muscle.

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