nutrition-imageYou know that exposing yourself — especially your eyes — to light in the morning helps your brain feel more alert, but it can wake up your muscles, too. Research has found that exposure to light for 30 minutes before waking (and additional light upon getting out of bed) can increase oxygen flow to muscles, boosting physical as well as cognitive performance.

The workout hack: A dawn-simulator clock like this one by Lumie wakes you up by gradually filling your room with light.

1113-feel-good-water-lgn

Fill Your Bottle With Water, Not Bacteria
Remember to fill your water bottle from your tap at home. Secret swab tests at gyms across the country have discovered bacteria thriving on water fountains that could cause lung, skin and eye infections. One test by a cleaning company even determined that the gym’s drinking fountains were germier than the toilets.

63991Sweating with a pal can make any workout seem to go by more quickly, but if you choose the right friend, the effect can be even greater. A partner who you perceive to be better at that activity could help increase your workout time and intensity by as much as 200 percent, found Brandon Irwin, a Michigan State University researcher. He told the American Council on Exercise that “feeling inadequate may be a potential key to motivation in exercise.”

The workout hack: If you can’t work out together in person, you can compete online using apps like Fitocracy, MapMyFitness, RunKeeper and Strava.

thWhile inhaling the scent of peppermint has been shown to decrease anxiety and fatigue and improve focus, this bracing scent didn’t seem to have much of an effect on physical performance. But when researchers asked people to drink a solution of water peppered with a few drops of peppermint essential oil, they found that the exercisers didn’t fatigue as quickly during workouts. They also had a lower heart rate and systolic blood pressure. This is probably because the peppermint opened up their lungs and improved oxygen flow to the brain, the researchers posited in the Journal of the International Society of Sports Nutrition.

The workout hack: On the way to the gym, pop a few candies made with real peppermint oil.

Why The Pushup Is best

slide-push-up-400x400If I could only do one exercise for the rest of my life, it would be the pushup.

Maybe you hate them or you think you can’t complete a single rep or you think being a runner (or a cyclist or a walker) means you only need to focus on your lower body. But it’s time to stop considering the pushup an arm workout and start accepting it for the body-altering, core-strengthening move it truly is. You don’t have to drop and give me 50; simply incorporating more pushups into your regular routine can help you reach all sorts of fitness goals, by helping you improve everything from your posture on your bike to your balance to your arm swing.

5 Tricks To help Your Workout

over-work-outWomen who were given iron supplements were more efficient and had a lower heart rate when performing a given exercise, found an analysis by researchers at the University of Melbourne. The effect was strongest in women who were iron-deficient or anemic, as well as in elite athletes.

The workout hack: Make sure you’re getting 18 mg of iron per day (27 mg if you’re pregnant); many fortified cereals have 100 percent of the RDA, confirming that they are, indeed, the breakfast of champions. Note: Even though women — especially vegetarians or those with heavy periods — are more likely to be iron-deficient, an excess of the mineral can be toxic, so talk to your doctor before heavying up with supplements.

course 1 details

Radamel is a person who has given a lot in Europe and has always deserved the best for all the effort, all the sacrifices he has made during his football career.

“United is the most important team in England and one of the most powerful from an economic standpoint. Now it’s his turn to give his best, to be ready and continue to win titles.”

course 2 details yewah

per quis nibh non, molestie tempus sapien. Mauris ultrices, felis ut eleifend auctor, leo felis vehicula quam, ut accumsan augue nunc at nisl. Cras venenatis ac lorema ac tincidunt. Mauris ultrices, felis ut eleifend auctor, leo fel

Radamel Falcao joined Manchester United after Real deal failed, says father
• Striker’s father says Real Madrid baulked at finances
• ‘They wanted him for free with a number of conditions’
• ‘Thank God it came through with Manchester United’
• Falcao completes Old Trafford move for £6m loan fee
• Van Persie ready to fight Falcao for starting place

JASON NORMAN

Wanker, peanuts

Radamel is a person who has given a lot in Europe and has always deserved the best for all the effort, all the sacrifices he has made during his football career.

“United is the most important team in England and one of the most powerful from an economic standpoint. Now it’s his turn to give his best, to be ready and continue to win titles.”

donal duck

quaker, peanuts

What did you think of the tutor?
What would you say to anyone wanting to start the course?
What are your plans for the future?
Would you recommend this course?

Tim Benjamin – Olympic British Athlete

Tim Benjamin has established himself as one of Britain’s best athletes. Tim’s success began at a young age and his success continued through his senior career, winning the British AAA title and running in the successful GB squad at the European Cup in the Commonwealth Games in 2002. He reached the semi finals in the Athens Olympics in 2004, came 5th in the 400m at the 2005 World Champions and he gained a silver medal in the 4x400m relay in the European Championships in 2006.

Injury prevented Tim from continuing his athletics career and he announced his retirement in 2009…so Tim turned to Fitness Industry Eductaion to start his new career in Fitness as a Personal Trainer.

I choose Personal Training because… I had a huge passion for fitness, and a total respect for anyone who set goals they would like to achieve. I really wanted to use my knowledge that I had build up about training and more specifically how the body works, to help people achieve their fitness goals.

The reason I chose Fitness Industry Education… It was fantastic value for money, and very flexible, which meant I could continue to study in and around outstanding commitments.

I found the course… to be great, the instructors at the Saturdays course really helped me turn my existing knowledge into being far more user friendly to the public. I particularly found the nutrition element of the course very interesting, and felt that I was well equipped when it came to me sitting my exam.

My plan for the future is…I am in the process of opening my own gym, after a smooth transition from professional sport into the world of personal training. I am loving every minute of my career thus far in the fitness industry, and can’t thank FIE enough for assisting me with my own goals JASON NORMAN

mum, unemployed

I completed this as part of my fitness instructor course and it blew me away. My exercises used to pick the muscles i worked out with, now my muscles pick the exercises. I know how muscle function, can pick any exercise! Trevor Kennedy Functional Muscle Movement Patterns JASON NORMAN

Wanker, peanuts

course 1 details

Radamel is a person who has given a lot in Europe and has always deserved the best for all the effort, all the sacrifices he has made during his football career.

“United is the most important team in England and one of the most powerful from an economic standpoint. Now it’s his turn to give his best, to be ready and continue to win titles.”

course 2 details yewah

per quis nibh non, molestie tempus sapien. Mauris ultrices, felis ut eleifend auctor, leo felis vehicula quam, ut accumsan augue nunc at nisl. Cras venenatis ac lorema ac tincidunt. Mauris ultrices, felis ut eleifend auctor, leo fel

Why The Pushup Is best

If I could only do one exercise for the rest of my life, it would be the pushup.

Maybe you hate them or you think you can’t complete a single rep or you think being a runner (or a cyclist or a walker) means you only need to focus on your lower body. But it’s time to stop considering the pushup an arm workout and start accepting it for the body-altering, core-strengthening move it truly is. You don’t have to drop and give me 50; simply incorporating more pushups into your regular routine can help you reach all sorts of fitness goals, by helping you improve everything from your posture on your bike to your balance to your arm swing.

5 Tricks To help Your Workout

Women who were given iron supplements were more efficient and had a lower heart rate when performing a given exercise, found an analysis by researchers at the University of Melbourne. The effect was strongest in women who were iron-deficient or anemic, as well as in elite athletes.

The workout hack: Make sure you’re getting 18 mg of iron per day (27 mg if you’re pregnant); many fortified cereals have 100 percent of the RDA, confirming that they are, indeed, the breakfast of champions. Note: Even though women — especially vegetarians or those with heavy periods — are more likely to be iron-deficient, an excess of the mineral can be toxic, so talk to your doctor before heavying up with supplements.

nutrition-imageYou know that exposing yourself — especially your eyes — to light in the morning helps your brain feel more alert, but it can wake up your muscles, too. Research has found that exposure to light for 30 minutes before waking (and additional light upon getting out of bed) can increase oxygen flow to muscles, boosting physical as well as cognitive performance.

The workout hack: A dawn-simulator clock like this one by Lumie wakes you up by gradually filling your room with light.

1113-feel-good-water-lgn

Fill Your Bottle With Water, Not Bacteria
Remember to fill your water bottle from your tap at home. Secret swab tests at gyms across the country have discovered bacteria thriving on water fountains that could cause lung, skin and eye infections. One test by a cleaning company even determined that the gym’s drinking fountains were germier than the toilets.

63991Sweating with a pal can make any workout seem to go by more quickly, but if you choose the right friend, the effect can be even greater. A partner who you perceive to be better at that activity could help increase your workout time and intensity by as much as 200 percent, found Brandon Irwin, a Michigan State University researcher. He told the American Council on Exercise that “feeling inadequate may be a potential key to motivation in exercise.”

The workout hack: If you can’t work out together in person, you can compete online using apps like Fitocracy, MapMyFitness, RunKeeper and Strava.

thWhile inhaling the scent of peppermint has been shown to decrease anxiety and fatigue and improve focus, this bracing scent didn’t seem to have much of an effect on physical performance. But when researchers asked people to drink a solution of water peppered with a few drops of peppermint essential oil, they found that the exercisers didn’t fatigue as quickly during workouts. They also had a lower heart rate and systolic blood pressure. This is probably because the peppermint opened up their lungs and improved oxygen flow to the brain, the researchers posited in the Journal of the International Society of Sports Nutrition.

The workout hack: On the way to the gym, pop a few candies made with real peppermint oil.

10 + 7 =

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