Fitness Training News & Tips

/Fitness Training News & Tips/

Is LOW FAT, LOW CALORIE DIET EFFECTIVE for WEIGHT LOSS?

By | 2018-05-13T23:40:39+00:00 January 14th, 2015|Health and Fitness in Colchester, Nutrition in Colchester, Personal Training Colchester|

In the past 50 years we have seen obesity levels triple. In 15 years time, 50% of the UK’s population is excepted to be overweight or obese. The typical advice of low fat, low calorie, eat in moderation simple doesn’t work. So what’s the problem? Firstly, the unit of measurement almost everyone lives by is [...]

Why Men Can Lose Weight Easier than Women?

By | 2018-05-13T23:40:39+00:00 January 14th, 2015|Fat Loss in Colchester, Health and Fitness in Colchester, Performance Training in Colchester, Personal Training Colchester|

FACT: it’s harder for women to lose weight than men. This may be unfair, but a Darwinian hypothesis states that it’s just the female body’s natural way of fighting energy deficits to preserve fertility. When women aren’t getting enough calories, ovulation and hormones responsible for reproduction get suppressed. From a biochemical perspective, a 2009 study [...]

Top food for your ticker

By | 2015-01-14T21:18:20+00:00 January 14th, 2015|Fat Loss in Colchester, Health and Fitness in Colchester, Personal Training Colchester|

Want a healthy heart? Then include pomegranate juice, seeds or the whole fruit into your diet today. A 2004 study found that by drinking a daily 50ml glass of pomegranate juice, patients with narrowed arteries halved the damage caused by cholesterol. However, the juice was drunk every day for three years. Later in a 2005 [...]

Breast Cancer risk reduced with walnuts

By | 2015-01-14T21:14:47+00:00 January 14th, 2015|Health and Fitness in Colchester, Nutrition in Colchester, Personal Training Colchester|

Walnuts are an excellent source of nutrition providing protein, omega 3, minerals, antioxidants and vitamins. New research has discovered they also help to reduce the risk of breast cancer. The Nutrition and Cancer Journal reports that the study from Marshall University found compounds contained within walnuts actually changed the gene activity relating to breast cancer. [...]

Is eating lots of fruit good for fat loss?

By | 2018-05-13T23:40:39+00:00 January 14th, 2015|Uncategorized|

Typically when someone wants change their shape they will cut out certain foods and usually add in foods that they deem more healthy. One food group that most people increase is fruit, but for losing fat is it the best choice to add lots to your diet?   Fruit comes in all shapes and sizes [...]

Is STRESS effecting my health?

By | 2018-05-13T23:40:39+00:00 January 14th, 2015|Personal Training Colchester|

We all encounter stress, whether it be physical, mental, or emotional. Some stress is actually good for us, such as exercise but some can make us very ill. Long term stress can negatively effect your autoimmune system, which can lead to chronic diseases (Belgrade University 2008). When the body is stressed it stimulates the sympathetic [...]

HIIT your exercise hard

By | 2018-05-13T23:40:39+00:00 January 14th, 2015|Exercise Rehabilitation, Fat Loss in Colchester, Health and Fitness Case Studies in Colchester, Health and Fitness in Colchester, Injury Rehab in Colchester, Nutrition in Colchester, Performance Training in Colchester, Personal Training Colchester|

For quick changes to your body shape go for high intensity interval training (HIIT). Proven to help you promote fat loss, the technique also improves your ability to process sugar, increase metabolism and improve performance. HIIT has been around for many years and can be done in various ways using different types of CV equipment [...]

Five Superfoods

By | 2018-05-13T23:40:39+00:00 January 14th, 2015|Uncategorized|

A superfood is classified as ‘a food that is considered especially nutritious or otherwise beneficial to a person's health and well-being’ (Oxford English Dictionary). Your body cannot create essential amino acids, essential fatty acids, vitamins and minerals thus it needs to obtain them daily from various sources. Superfoods can provide some of these nutrients and [...]

Fat Loss Foods

By | 2018-05-13T23:40:40+00:00 January 14th, 2015|Fat Loss in Colchester, Health and Fitness in Colchester, Nutrition in Colchester, Personal Training Colchester|

Green Tea Green tea is a stimulant that possesses thermogenic properties, which means it increases energy release in the body (Westerterp-Plantenga 2010). Various studies also show it aid cardiovascular and metabolic health due to the levels of catechins it contains (Wolfram 2007).   Cinnamon Cinnamon increases energy expenditure but also has demonstrated in tests to [...]

Go nuts over nuts

By | 2018-05-13T23:40:40+00:00 January 14th, 2015|Fat Loss in Colchester, Health and Fitness in Colchester, Nutrition in Colchester, Personal Training Colchester|

Nuts are an excellent source of protein, good fats, antioxidants and minerals to power and repair your body. A recent study highlighted the benefits of eating nuts for people suffering from metabolic syndrome. Metabolic syndrome effects 33% of the population in the UK and is a group of illnesses that relate to increased risk of [...]

The Truth about: Chocolate

By | 2018-05-13T23:40:40+00:00 January 14th, 2015|Fat Loss in Colchester, Health and Fitness in Colchester, Nutrition in Colchester, Personal Training Colchester|

Scientists in the British Medical Journal December 2004 examined all current research into food and health. They wanted to investigate what foods would significantly reduce cardiovascular disease (biggest killer in the world). The ingredients of the meal they produced included many of the foods you would consider healthy but also on the list was chocolate! [...]

Stopping your Weight Loss Relapses

By | 2018-05-13T23:40:40+00:00 July 16th, 2012|Fat Loss in Colchester, Health and Fitness in Colchester, Personal Training Colchester|

  A study in the American Society of Clinical Nutrition identified the main reasons to prevent weight gain after an initial successful weight loss programme. They found the more successful people continued to exercise regularly, had a support network during difficult times, approached problems directly and adapted ways of overcoming these problems. The people who [...]

Case Study – Performance and Rehabilitation

By | 2018-05-13T23:40:40+00:00 July 16th, 2012|Exercise Rehabilitation, Health and Fitness in Colchester, Performance Training in Colchester, Personal Training Colchester|

Case Study : Triathlon - Claire Van Helfteren.  Claire Van Helfteren hired Clarice House Personal Trainer Nolan Sunnassee to help her start to running again after two ankle operations which had prevented her from exercising normally for over two years. Claire: I started training with Nolan having had two ankle operations in 2010 and 2011. [...]

Why cant you LOSE WEIGHT? Top FAT LOSS barriers

By | 2018-05-13T23:40:40+00:00 May 28th, 2012|Fat Loss in Colchester, Health and Fitness in Colchester, Nutrition in Colchester, Performance Training in Colchester, Personal Training Colchester|

Clarice House Personal Trainer Nolan Sunnassee outlines to key reasons why people find it hard to lose weight. As summer is rapidly approaches many are seeking to lose weight in order to get that beach body. But what the major reasons why you can’t lose weight and get into shape?  Toxicity - Chemicals, heavy metals, [...]

Swiss Balls – Why Use Them?

By | 2018-05-13T23:40:40+00:00 May 28th, 2012|Exercise Rehabilitation, Health and Fitness in Colchester, Performance Training in Colchester, Personal Training Colchester|

Clarice House Personal Trainer Nolan Sunnassee investigates the benefits of using Swiss Balls. Swiss balls are common place within gyms around the world now but what benefits do they provide for the average gym goer? Made popular by rehabilitation specialists in Switzerland over sixty years ago and popularised by American physical therapists (Chek 1996, 2000), [...]

AGE is NO Restriction for your Fitness

By | 2018-05-13T23:40:40+00:00 May 28th, 2012|Health and Fitness in Colchester, Performance Training in Colchester, Personal Training Colchester|

Clarice House Personal Trainer Nolan Sunnassee highlights the importance for exercise for all ages. Average life expectancy for a man was 65 years old in 1950 and by 2050 its estimated to be 91 years old (Dept of Work & Pensions) With life expectancy growing rapidly in our society, exercise is a great way to [...]

How many repetitions should i do when lifting weights?

By | 2018-05-13T23:40:40+00:00 May 13th, 2012|Health and Fitness in Colchester, Performance Training in Colchester, Personal Training Colchester|

Simplistically repetitions are dictated by your goals:   Reps Goal 1-3 Power 1-5 Strength 6-8 Functional Hypertrophy 8-12 Hypertrophy 12-15 Strength Endurance 15+ Endurance   In reality you have to consider many other factors, such as the persons training age, training experience, chronological age, sports participated in, body type, flexibility, nervous system, technical ability, past [...]

Should I Take More Protein To Improve My Results?

By | 2018-05-13T23:40:40+00:00 May 13th, 2012|Health and Fitness in Colchester, Performance Training in Colchester, Personal Training Colchester|

This is a commonly asked question which depends on various factors. Protein is a macromolecule that is found in fish, meat, eggs, nuts, etc. Proteins have many important functions in the body, including supporting repair, growth, producing hormones and enzymes as well as making antibodies, balancing fluid levels and as an energy and potential carbohydrate [...]

Perfect Your Exercise for Perfect Results

By | 2012-05-13T11:14:23+00:00 May 13th, 2012|Exercise Rehabilitation, Health and Fitness Case Studies in Colchester, Performance Training in Colchester, Personal Training Colchester|

Want to get the best results from your exercise? Then you need to ensure your movement is using the right muscles in the right sequences. Anyone I have trained over the years will tell you that the most important part of improving any exercise is technique. Great technique will make the line of force from [...]

Case Study – Sailing Performance

By | 2018-05-13T23:40:40+00:00 April 9th, 2012|Health and Fitness Case Studies in Colchester, Performance Training in Colchester, Personal Training Colchester|

Pete is a local sailing champion who has been successful over the past 7 years in B14 Class. He was national champion two years running and runner up in the World Championships in Australia in 2009. During this time he was personal training with Clarice House Strength and Conditioning Coach Nolan Sunnassee. Pete: I started [...]