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

By | Exercises, Fitness News, Nutrition, Personal Trainer, Personal Trainers, Personal Training, Type II Diabetes and Sugar, Weightloss | No Comments

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.

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. 

Reducing your tummy after pregnancy

By | Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Training, Pilates, Post Pregnancy, Pregnancy, Weightloss | No Comments

Exercises After Pregnancy – 3 Exercises to get you started!

Getting your body back after having a baby is not as hard as you might think. Research shows that starting a regular exercise program soon after giving birth is not only good for your overall health, but may also help reduce the risk of postnatal depression.

Every pregnancy and labor is different, so it’s important to check with your doctor before engaging in exercise after giving birth. If you experience any adverse effects when exercising you should stop and contact your doctor.

Below are a few things you can do the ready your body for exercising

Walking

It may not sound like much of a workout, but walking is one of the simplest ways to ease into a fitness routine after giving birth and you can take your new bourn with you, initially in a pram and them in a carrier to give you extra weight.

Kneeling Pelvic Tilt

This exercise helps tone your tummy and strengthening your abs can also relieve any back pain.

Start on all fours, toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three, and release.

Pelvic Bridge

Strengthens the transverse, buttocks and lower back.

Lie on your back with feet hip-width apart, knees bent. Inhale, then exhale as you draw your abs up and in toward your spine. Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to starting position.

Personal Training and Bootcamps or The Gym

By | Bootcamps, Exercises, Fitness News, Health, Nutrition, Personal Training, Post Pregnancy, Weightloss | No Comments

Most gyms in my area charge between £85 and £120 per month to be a member, this is good value for money for someone like me. I love exercise, I’m motivate to do it and I don’t feel intimidate by the sweaty gym environment but I’m in the minority. Most people don’t like exercise, don’t enjoy it, are not motivated to do it and find the gym an awful place to be. This would probably explain why £37 million pounds is wasted per year on unused gym membership in the UK. That’s  37 million pounds spent on NOT exercising.

Personal training is not cheap but it is also no longer considered as a luxury just for the rich and famous. More and more people consider £500.00 spent with a mobile PT is a better investment in their health than a gym membership. Also more and more people are combining this with Outdoor Fitness sessions commonly known a Bootcamps and yes this would be slightly more expensive BUT you are paying for actually exercising and also getting sound advice on nutrition and how to do exercise in the comfort of your own home.

What personal trainers hear the most from long term PT clients is “this is the 1st time since school that I have constantly exercised for over a year” and that is because personal trainers not only offer consistency, encouragement and advise, they also show you how to do it on your own.  It’s also much harder to get out of your PT session than your gym visit. A personal trainer will notice if you don’t show for your PT session or you miss their Bootcamp – the gym won’t the only time they gym notices is when you try to cancel your membership.

Can you recommend a Personal Trainer? What our clients say…

By | Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Pilates, Post Pregnancy, Pregnancy, Weightloss | No Comments

“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 Nina to anyone.”

 

“A friend recommended Nina to me after I had had my 2nd baby. I had 4 months to get my figure back before my wedding day. I had no confidence and no clue how to lose the weight. I saw Nina twice a week. She designed a program for me that not only worked but that I really enjoyed, she also gave me sound nutritional advice. It was very convenient to see Nina as I could take my son along to the workouts so there was not the hassle of arranging or paying for childcare. Nina has a wealth of knowledge and experience and I would recommend her to anyone and everyone”

 

“Clare has been amazing, her motivation and encouragement has taken me from a frumpy size 14/16 mum down to a healthy size 10/12. I can now ware Jeans and sleeveless tops and feel the best I have felt in years. Not only have I dropped a few dress sizes I’m sleep better and feel rested when I wake up.  It has honestly been life changing.”

 

“Steph’s Pilates sessions have really helped me; I was told by my doctor that I should be doing Pilates to strengthen my pelvic floor muscles. I did not want to go into a group session as I had not done Pilates before and so I wanted some 1 -2-1 Pilates training to give me to confidence to go into group sessions. Steph is a great teacher who has taken me from a complete beginner to a confident intermediate; I would recommend her to anyone and everyone.”

Burpees are great for HIIT exercises

Exercise Spotlight – Quick HIIT Exercises

By | Exercises, Fitness News, Personal Trainer, Personal Trainer, Personal Training, Weightloss | No Comments

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. 

Is Personal training suitable for me?

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Does any of the following sound familiar?
Look in the mirror, and not like what you see looking back?
Really not a size 12 anymore?
Lack confidence?
Feel tired and slow?
Lack energy?

Personal Training is all about results, those results are individual to you and ultimately that is what is important. We include EVERYTHING you need for susses Exercise, Nutrition, Motivation and encouragement. Read More