How to Crawl Your Way Back to Shoulder Health

Fix Your Shoulders! Here is an interesting read about crawling movement and how it is"one of the best ways to create some strength, mobility, and stability in the AC joint." Shoulder injuries are very common, most of us will probably have a shoulder problem or niggle at some point so lets get crawling!

Stable Express

Movement Is Bigger Than Fitness

Get A Move On! In the 'desk based, tv watching world that we live in, we don't move as much as we should. This often results in poor posture, aches and pains. Movement is your natural state, our bodies are designed to move, and doesn't always need to involve sweating it out in the gym. Try this week to move more - in different ways - hop around the kitchen whilst the kettle boils (without holding the kettle!), walk up the stairs backwards (whilst holding on to the banister!), jump, crawl - make full use of all your muscles!

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The Importance Of Resistance Training For Older Adults: Older adults who met twice-weekly strength training guidelines had lower odds of dying in a new analysis by US researchers published in Preventive Medicine. Over a 15-year period, older adults who strength trained at least twice a week had a 46 per cent lower risk of premature death than those who did not. They also had 41 per cent lower odds of cardiac death and 19 per cent lower odds of dying from cancer. The study offers positive evidence that strength training in older adults is beneficial beyond improving muscle strength and physical function, the researchers added. As well as bringing improvements in fighting chronic conditions such as diabetes, osteoporosis, low back pain and obesity, they found that strength training pointed to a benefit in avoiding cardiac and cancer mortality.

Fruits and vegetables. [Infographic] This is what your grandma never taught you.

Read this article for some useful infographics to help you increase your fruit and vegetable intake!

Gymbo's Personal Training Studio Meldreth

Do you often find yourself feeling sleepy when you need to be alert? Perhaps the opposite is true for you and that you suffer from feeling alert when you need to be sleeping? Read this article to learn how cortisol levels can impact on the above and what you can do to balance / manage your cortisol levels throughout the day.

Here's the cost of getting lean. [Infographic] Is it really worth the trade-off? | Precision...

Starting a health & fitness regime does not necessary mean you have to make big sacrifices. If you’re okay not being on the next fitness magazine cover and aspire to be “relatively lean and healthy” even small adjustments can — over time — add up to noticeable improvements. However, if you aspire to be super fit with shredded abs, then the sacrifices involved will be much much more. Don't be fooled into thinking you can exercise just a couple of times per week and make a few small changes to your diet and then over time you will achieve the body of your dreams, even if at the beginning of the process you start seeing results. The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner. Here is a useful infographic showing how little (or much) you need to do to achieve your desired 'look'. Of course, this is just a guide and there are many other factors at work which will affect how much or how little you will need to change.

How to Release the Stress stored in our Bodies

STRESS. Stress can influence behaviors that have negative implications for heart health. Stress has been associated with increased risk of diabetes. Stress could contribute to the development of Alzheimer's disease. Stress can negatively effect fertility. Stress can hinder your muscle building and fat loss goals. Stress can leave you more susceptible to injury, tension and poor posture. Read this interesting article on how to unlock the stored stress in your body. Learn to manage your stress and take charge of your mental and physical health & wellbeing.

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How many different colours do you eat on a daily basis? To get more balance and better micro nutrition into your diet, keep it simple. I pick 3 random colours for that day, which have to be different to those chosen the day before. From the chosen colours I then pick a fruit and a vegetable to eat based on its colour, e.g. Monday - orange, purple, yellow (orange/butternut squash, purple cabbage/elderberries, banana/yellow pepper.) Tuesday - green, pink, black (spinach/apple, radish/passion fruit, aubergine/blackberries.) This creative way of thinking about food will encourage you and your family to open up your eyes (and taste buds!) to new shapes, colours and flavours. Every day is fun, colourful and oozes variety and balance! P.S The food shown in the image does not count. Sorry. Nicole - Gymbo's Personal Trainer

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Are you a Chocoholic? Cravings for chocolate don't always mean you are after the sugar content, but more for the different stimulants it contains. Chocolate contains the chemicals: caffeine, beta-phenylethylamine and theobromine - all of which are stimulants and mood elevators. If you are a chocoholic, it’s highly possible that you are actually craving these chemicals, especially if you’re depressed or under stress. Another often overlooked reason for strong chocolate cravings is a mineral deficiency. Chocolate contains a relatively high amount of magnesium and cravings may indicate a deficiency in this mineral. Our intake of magnesium in this country has dropped to less than half of what it was at the turn of the last century. In 1900, it was roughly 500 mg a day, and today the average is 175–225 mg a day. The government recommended amount per day is 320–420 mg. Most people are getting slightly less than half of that amount. Even worse, when you look at most of the research, adults should probably be getting somewhere between 500–750 mg a day. So, if you crave chocolate more than what most people consider “normal”, include more magnesium-rich foods in your diet, such as: bran, rice, wheat, oats; seeds of pumpkin, flax, sesame, and sunflower; brazil nuts, pine nuts, almonds, cashews, peanuts, molasses, dry roasted soybeans (edamame), bananas, figs, raisins, kidney and black beans, spinach, leafy vegetables, and halibut. You should also consider taking a magnesium supplement. If you do take a high dosage, it is possible to experience diarrhoea. If this does happen just reduce your intake.

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Don't underestimate what you can achieve if you really put your mind to it.

[New Infographic]: Part 2 of "The Surprising Problem With Calorie Counting"-- Calories Out.

The suprising problem with calorie counting. (A must read if you are thinking of investing in the latest calorie tracker app or watch).