Nutritional Therapist – New Podcast

Episode 8 of the Fit Happens podcast is now ready.

In this episode, I am joined in the MarlowFM studio by top nutritional therapist Saffron Rogerson, who gives some tips for everyone on the importance of a balanced, wide-ranging diet and how it directly affects health and fitness. She gives more detailed advice in a few areas, including gut health, dealing with IBS and specific nutrition to help promote fertility. It is a fascinating 30 minutes, I learned a lot from it – and I think you will, too.

Listen to the podcast on YouTube by clicking here.

Injured Athlete?

Have you ever been limited in the sporting or athletic activities you do by being injured?  Now or ever in the past?

Or are you concerned of the effect any injury will have on your future sports participation?

If so, take a look at the new blog set up by my wife, Jenny.  She has been away from her beloved running and triathlons for well over a year now due to injury, and has built up a good knowledge of how to cope – physically and mentally.

Its on http://www.InjuredAthlete.co.uk

And there is a regular blog update that Jenny adds whenever she discovers more on the topic that she believes others would find interesting or helpful.

Its not a sales site – its just giving information, so if injury is something that has or could limit your athletic activities, take a look and pop your email in to subscribe to the blog.

Many thanks!

Chris YouTube Interview

One of the places I give my personal training is PT Workspace in Islington. Nathan Drury-Ellis from PT Workspace interviewed me for their Channel, and now here it is on mine too.

We talk about a range of subjects: my own fat-to-fit conversion, and how I try to convince other over-50s of the benefits of devoting time to fitness. Finally, having been in PT for 10 years and in Marketing for many more decades, I give my thoughts and some tips for newly-qualified Personal Trainers on developing a sustainable and profitable business.

Huge thanks to Nathan. not only for the interview, but also for providing a great gym location for PT’s.  See the interview in full here:  https://youtu.be/fDYYJQ_bj6Q

Have you joined Fit Club 50?

Fit Club 50 is a members’ club which is designed to help motivate and inspire people in the over-50 age range improve their fitness.

The club gives information that you can use to make a positive improvement in your fitness levels (upwards!) and your fatness levels (downwards!), starting from day 1.

The subscription is £10 per month.  To start you off in the right way, you receive the full ‘Fit Happens’ Workout System plus my ‘Easy Fitness Nutrition’ guidebook. These two combine to form the fundamentals of exercise and nutrition you need for long-term fitness success.

Then every month, a newsletter update is emailed to you containing fitness tips and ideas, a detailed article by me, a couple of fitness videos, and a recipe of the month.  Plus access to my video library of every exercise I can think of, and you can ask any fitness question to me and get it answered.

The May 2019 newsletter talks about training with damaged knees, the article for the month is on how important it is to perform exercises properly, and the videos look at a range of leg exercises to complete a full lower-body workout, and the best way to use the cross-trainer to burn bodyfat.  The May recipe is for delicious and healthy Vietnamese Sesame Beef, one of my favourite meals!

Join now, and get the workout, nutrition guidebook and the May newsletter today.  Select Fit Club 50 on http://www.bitly.com/ChrisPT

 

Announcing the Total Nutrition Pack

My Total Nutrition Pack is designed to help you take your nutrition to the next level in helping achieve your fitness goals.  As you know, for the best results, you need to progress both the training and nutrition fronts.  I’m keen to provide the tools you need to succeed in both aspects!

The Total Nutrition Pack consists of three books which work together to cover all aspects of your nutrition strategy.

Firstly, there is a recipe book: ‘Fitness Food Over Fifty’.  This has 30 recipes for different times of the day, from breakfasts to main meal desserts.  All designed to be easy to cook, nutritious and, most important, delicious!  It’s fully illustrated, and has a breakdown of each recipe into total calories plus the grams of each macronutrient – protein, carbs and fat – plus fibre.

Finally, if you’re using MyFitnessPal or a similar app to track your daily food, you’ll find that each recipe has a barcode which the app can read directly.

Next, as I know you love eating out as well as cooking at home, there is a food-in-restaurant guide called ‘Eating Out Over Fifty’.  It covers a number of the main chain restaurants, such as my two favourites.  For each main menu item from all of the restaurants, you get the calories listed plus again the breakdown of those calories into the main constituent macronutrients.

So, you can factor in the important numbers from when you’re eating out just as you could do at home using the first book.

Finally, if you’re not quite sure how many calories you should be eating, at what times, and how you divide that into macronutrients, then there is my guide to this area: ‘Easy Fitness Nutrition’.  I wrote this guidebook to help you define your nutrition strategy in terms of the numbers used, and show how you combine these figures to help you in your goals.

This book keeps the explanation as easy as possible, and the maths as simple as I can.  There is also a link to a couple of extra videos to help.

The price is £25 for all three books, delivered to you as email attachments for viewing on your devices or laptop. Or on a USB stick sent by post if you prefer. You can of course print them out and bind them if you want.

See more about the Pack by watching the video by clicking here.

And order the Pack by clicking here.

Try this for biceps and forearms in one…

A great biceps exercise is the Cross-Body Hammer Curl, which specifically targets the brachioradialis – along the top edge of the forearm – as well as traditional biceps muscles.

I consider it biceps, you can include it with forearm exercises rather than biceps if you wish, but whichever you prefer, make sure you include it!

Click here.

This is exercise A42 in my exercise numbering system – see the Workouts tab for more.

 

Full upper leg training – without squats or deadlifts

I have slightly rubbish shoulder girdle flexibility, so I avoid traditional back squats.

And a slightly dodgy lower back, too. So I avoid deadlifts.

But I reckon I get just as good a leg workout with a variety of machine and free weight exercises, as seen in this video. OK, there are a couple of squats – Smith Machine and Goblet – but the Smith Machine is much easier on my uncertain shoulders than a free bar. And Goblet Squats keep the shoulders well out of it. Add in Hamstring Curls and Leg Extensions for focusing on Hams and Quads, plus some nice low-back-support Leg Presses, then I’ve got my upper legs covered.

While minimising the risk to my shoulders or lower back.

If you have flexibility or mobility issues in those body areas, but still want a thorough leg workout, try this combination.

See the video by clicking here.

Behind the scenes at my 60th birthday photohoot

I did a photoshoot with great photographer Simon Howard on the occasion of my 60th birthday.  It’s not the best that I’ve looked, but I don’t think its too bad for someone of my age – especially as you know I was obese 10 years earlier.

It only lasts a minute, so it’s a cramming down of two hours activity – but I hope you get a flavour of what it’s like.

 

September is Muscle Beach Championship time!

I came 5th in the Muscle Beach Championships Physique Class in the sunshine of Venice, Los Angeles one year ago.
 
It’s the most recent video on my channel – Click here for video.
 
Fifth may not sound great, but everyone else in my category was at least 15 years younger than me, with over-35 being the requirement to enter this group. I was massively pleased to get a trophy position, these being awarded down to 5th.
 
But that’s all history now. I’ll be back next year and I’ll have my eyes on that 4th place trophy – or better!

Dumbbell Bicep Curls – New Video and Form Tips

Who loves training biceps? Yes, me too. And in the yard outside Gold’s in front of that wall in the evening is the best place and time to do it. Anywhere on the planet.

Worst thing about Gold’s? I have to go home to the UK at the end of each trip. Best thing? I’m back in two months!

Click here for video

Hope you notice the form – key tips:

(1) Lower Slower – make sure the weight lowers slower than coming up,

(2) Don’t sway backwards and forwards – keep the torso as locked as possible,

(3) Eyes front, not down, to help posture in the shoulder, and

(4) Try to keep the upper arm fixed, ideally only the elbow moves. My flexibility is a bit ropey on that last one, but I’m working on it!

Many thanks to Dan Wynes as my contest prep coach on the trip, doubling as camera guy for this one.