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Personal Trainer

Type II Diabetes and Sugar – Understand why it is so damaging to our health

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The difference between Glucose and Fructose.

Different foods affect the body in different ways and sugar is very fattening. Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose. Glucose is vital to life and is an integral part of our metabolism. Our bodies produce it and we have a constant reservoir of it in the bloodstream but every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats. Fructose, however, is very different. This molecule is not a natural part of metabolism and we do not produce it in our bodies. In fact, very few cells in the body can make use of it except liver cells.

So how does the liver use it?

When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood. The hormone insulin is one of the key hormones that regulate our metabolism and energy use. Insulin is secreted by the pancreas, and then travels in the blood to muscle cells. Insulin also sends a signal to these cells that they should put transporters for glucose onto their surface, thereby allowing glucose to get into the cells where it can be used.

How does it cause Type II diabetes? 

When we eat sugar, glucose levels go up. Excess glucose is toxic so insulin rapidly goes up in order to get the glucose out of the bloodstream and into the cells. If we didn’t have insulin or it wasn’t functioning correctly, blood glucose would reach toxic levels. This is when you become insulin resistant; you will have more insulin in your blood all the time until the entire thing breaks and leads to type II diabetes, which can happen eventually.

How does sugar it make you fat?

Insulin also has other functions and one of them is sending signals to our fat cells. Insulin tells the fat cells to pick up fat from the bloodstream and store it so to avoid burning the fat that they already carry. When insulin levels go up the energy in our bloodstream gets deposited in the fat cells and stored thus making you fat.

Get help with your eating

Arbrook PT can offer you advise on nutrition, weight loss and get you exercising regularly (maybe even enjoying it!). We cover Esher, Cobham, Walton on Thames, Weybridge and the surrounding areas. We offer free Consultations and are rated 5 star on google. Click here to book a free consultation with a personal trainer.

Personal Trainers are often the best kept secrets

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Why are Personal Trainers are often the best kept secrets.

I have been running Arbrook PT for 5 years and if there is one thing I’ve learnt it’s that personal trainers are often the best kept secrets. Clients don’t like to share the fact that they have a PT, I had one client in particular who was losing weight and looking really fit, all her friends were asking her what she was doing? Was it a particular diet she was on or had she started going to the gym? She just used to say, I’m just eating better and doing a bit of exercise but no mention of me..

I then asked my other clients if their friend’s knew they had a PT and most of them said no.. So i discover that client referrals are not always the most reliable source of new business as often people do not want to admit they have a Personal Trainer  or they do not want their trainer to get too busy so less flexible should they want to move slots.

At Arbrook PT we can offer the kind of personal training you might like to keep a secret but you will have to keep coming up with reason why you are looking and feel amazing! We offer Personal Training the following areas of Surrey Woking, Guildford, Weybridge, Walton on Thames, Esher, Claygate and Cobham 

Here are some recommendations from a few of our clients

“Arbrook PT gets results. Nina Sutton is a dedicated personal trainer, varying the workouts that she prepares to fit your needs, and to keep you focused and interested. I would highly recommend her!”
“I contacted Arbrook PT because I was looking for someone to help me get into a regular exercise habit and I wanted to lose the weigh I had gained after having 4 children. After an initial consultation with Nina I started seeing her twice a week. Nina trained me at home which fitted in really well with my children as 2 of them were not yet at school. Initially I did not want to change my eating habits too much, I just wanted to get into an exercise habit but after I while I found myself making small gradual changes to my diet. I think this was due to Nina’s twice weekly chats while we were training about what I had eaten that week and why I wasn’t doing myself any favors.. I’m now please to say since seeing Nina I’m 11KG’s lighter this did not happen overnight it was a gradual process but I feel that I’m equipped with the right knowledge on food to maintain this weight and I now know that exercise makes me feel better in the long term (I even miss it when I don’t do it). I can recommend Arbrook PT to everyone, they really have re-educated me on how to eat and why I need to exercise.”

“Arbrook PT is fantastic. They are reliable and knowledgeable trainers. With their experience and dedication I lost 6 kg in the lead up to my wedding after I had given birth to my son. Because of them work I felt more confident, I had more energy (and I was able to button up my wedding dress 😂). I highly recommend Nina and her trainers at Arbrook PT.”

“Nina has taken me from being someone who had never willingly exercised to someone who can’t imagine not doing so. In my first session, I couldn’t even do a star jump and now I go running by choice. She has a gift that is rare in personal trainers in ensuring you work harder than you would do yourself but not so hard that you want to quit! I always look forward to our sessions and would wholeheartedly recommend Arbrook PT to anyone.”

Arbrook PT News

By | Bootcamps, Bootcmamps, Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Trainer, Personal Training, Pilates, Post Pregnancy, Pregnancy | No Comments

Arbrook PT has new trainers in the Guildford and Woking Area Robb Sheridan and Neil Yeates.

 

About Neil and Robb 

Neil Yeates is covering the Guilford Area/Ripley and is an experienced Personal Trainer and Strength & Conditioning coach,  with a 1st class honours degree in Sports Science.  He has worked in elite sport with national and international athletes both in the UK and abroad and is currently studying for a master’s degree in Kinesiology. Alongside his experience in sport, he has worked extensively in weight management, injury and movement rehabilitation, and has a keen interest in the psychology behind beginning or adhering to regular exercise.  Neil enjoys keeping up to date with current research and using this in his practice to achieve great results.  He has played football in the UK and abroad, alongside competing in boxing, athletics and endurance events.

 

Robb Sheridan  is covering the Woking/Chobham area has been a Personal Trainer since 2009 helping his clients reach their goals in the most enjoyable and efficient way. He trains his clients in fun, effective and varied ways to keep it interesting for the client to stay motivated while achieving their targets. As a footballer playing at a semi-professional level and competing in Fitness physique competitions he knows what it takes to get to where you want to be but equally understands balancing training and nutrition with your lifestyle is key to securing a long term impact.

 

February can be a very hard month to stay on the fitness wagon, a personal trainer can help you keep on track and get you those results faster. We now cover the Guliford and Woking area so to book a free initial consultation click here

Weight loss in January – Getting back to Exercise

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Weight loss in January

It is so easy to gain weight over Christmas and then not loose it in January. If you have over indulged this year, you are not alone. It is very easy to do, if you ate just one mince pie every day in the lead-up to Christmas without compensating with extra exercise, you would be up to a 1 KG heavier by January.

The most common Christmas mistakes which pile on the pounds..

Going to the Christmas party hungry

Stopping the exercise

Overindulging too early in December

Buying too much food for the week

Eating too much processed food

Trying everything on offer

Too much alcohol

Letting Christmas habits go on till until January

Choosing high-sugar snacks

Developing an “all or nothing” attitude to eating

One-off indulgences do not cause weight gain; weight gain is caused by gradual, sustained increases in food intake, or dietary habits that develop and support higher food intake each.

Sometimes it hard to get back into exercise after January and even harder sticking to it. For help, motivation and advise you can always used a Personal Trainer and they are not as expensive as you might think. Click here for help

We have also expanded in to the following areas..

Ascot, Chobham, Woking, Twickenham, Richmond, Sunbury-on-Thames and Hampton. 

Burpees are great for HIIT exercises

Exercise Spotlight – Quick HIIT Exercises

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Plyometrics – also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength)

The body’s muscular system is made up of fast and slow twitch muscle fibers. The fast-twitch fibers are our largest, strongest fibers in our body. They are trained through heavy lifting, anaerobic efforts, and explosive movements. This is contrary to their slow-twitch counterparts, which are typically geared towards endurance, and aren’t as high in absolute strength.

Give this a try…

10 reps – Bunny Hops

10 reps – Squat Jumps

10 reps – Lunge Jumps

Repeat 3 times

If you would like a Personal Trainer we cover the following areas… Esher, Cobham, Walton on Thames, Weybridge, Woking, Chobham and Guildford.