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146 articles by Richard Clarke · showing 50

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By Richard ClarkeRecently published1 topic

The One Guarantee With Exercise

I used to see 600 people a year on a GP referral scheme I ran in South Wales. We linked up with many local doctors, hopsitals, physios and surgeries and the GP/Nurse/Physio would refer anyone on to us who they felt they would improve by carrying out a period of exercise. I did it for over 6 years, so I saw a fair few people, it was a very busy and popular scheme. We used to put people through a 12 week programme of exercise.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

20 Common Workout Mistakes & Solutions

The last few weeks I have been really getting into and writing about the nutritional sides of things. There is so much to be said about nutrition and all of the new research and discoveries that have been made in the field; it is an exciting and scary time. But I am going back to exercise this week. Firstly I want to say I'm not here to judge anyone. I have made all these mistakes myself at some point; lets say these are just observations.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

The Single Best Exercise You Can Do

The title of ‘Number One Exercise’ is a pretty big one but hopefully after reading this article you will only be able to agree with me. There are thousands of exercises you can do to give you great results but in my experience this exercise yields the BEST results. This exercise is the good old SQUAT. There are many different squat variations you can do (I will discuss a few of them later) but on the whole the benefits you can get from squatting are massive. What’s so good about the squat?

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

An Introduction To Core Stability

A guide to core strength training Poor posture is one of the biggest problems facing people's health in modern life. However, regular core stability exercise can improve your back muscles and your posture. Here's the realbuzz guide on getting started in core strength training exercise. How do you usually watch television? When watching TV, most people relax on a soft sofa for comfortable viewing but that is very different to the way in which a young child sits to watch TV. Children invariably watch TV sat on the floor, totally unsupported with a straight back.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Mini Workouts – Minimum Time, Maximum Benefit!

Being a personal trainer I am aware that many people struggle to find time to get to the gym as much as they would like, or they would like to add something extra around their gym routine but can’t fit it in. Well I would like to give you a bit of advice and tell you how to incorporate mini workouts into your routine. These should not be used to replace your existing workouts; they are there to enhance it.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

18 Foods You DON’T Need To Buy Organic

Organic eating can be more expensive than eating normal, so this list of foods in this article will be a lot easier on the pocket. Plus you will be safe in the knowledge that eating these foods won’t harm your health. The list of foods below will contain the least amount of pesticide residue when compared to other healthy foods. The lower the level of pesticide residue will mean the lower the amount of harmful chemicals that enter your body. These foods are not harmed by toxins so will not have lost so much of their nutritional goodness during the growing phase.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Going Organic, Is It Worth The Bother

My parents told me, once upon a time all food was naturally organic, then “they” (the 'evil' food companies) started using pesticides and preservatives and they said “you can eat fruit all year round” and “this stuff is better because it lasts longer”, and charged us more for it. Now they take the pesticides and preservatives away and call it organic, and you guessed, charge us more for it! Okay firstly what does organic actually mean?

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Feed Your Brain This

Fats get a bad rap. There is a common conception that if the fat content is high then it is automatically bad. As far as I am conce ed this is just a myth. Today we will look at things from a different perspective and demonstrate how you can benefit physically and MENTALLY by eating more fat. More people will die in the future of mental health than of cardiovascular disease, one of the bi-products of living longer lives, our brains wear out before our hearts and lungs. Today I will give you some pointers to help keep your brain healthy.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

The Number One Abdominal Exercise

As a personal trainer when I meet a new client, I would say that many of them speak of their desire for a flatter stomach and weight loss. For the ladies many of you speak of a nice flat tummy with no visible pouch and to feel confident on holidays by the pool whereas the men out there aim to have a visible, muscular and more toned stomach. So this article is all about your abdominals and how to get them flatter – easier!

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Fat Doesn’t Make You Fat – This Does

Fat doesn’t make you Fat? Many people believe that the best way to lose fat is simply by cutting out fats from their diets. They have visions of the fat in their food clogging up their arteries. Most diet enthusiasts or people trying to eat healthy will look at the back of a packet see a high fat content and put it straight back on the shelf. I have heard people say “as long as its 3% fat or less I can have it”. They become blind to the fact that we need fats in our diet and are only conce ed in avoiding anything high in fat. Big mistake. Your brain is over 60% fat.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Top 10 Tips to Beat “Winter Blues”

So the cold weather has arrived a tad early and it has left many people wanting to “hibe ate” through until spring. Get the shopping in, close the door, put the TV on and don’t leave the house all day, sound familiar? In the UK at this time of year, the amount of daylight we get is less than half of what we get in July, 8 hours per day in December compared to 16.5 hours per day in July. Due to this, many people in the UK suffer from a vitami D deficiency. So do you just accept it as the way it is or do you do something about it?

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Waiting to Get Your Ducks in a Row?

Quite a strange name for an article title a few of you may be thinking? For those of you that don’t know ‘Getting your ducks in a row’ basically means when someone wants to get all of the small details right – before proceeding with a new project, such as losing some weight. I think this rule is often used with regards to exercise and nutrition. Is it a good strategy? I think NOT. Many people fail in their attempts to start eating healthy and exercising because they wait until their ducks are all in a row. They are waiting for the right time to join the gym.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Some Tips For Fast Weight Loss

1. Cut out soft drinks. They are useless calories. If you have to have a fizzy drink then mix fizzy water and squash or juice. The removal of soft drinks alone has been credited as removing the insulin-related belly fat of many a dieter. 2. Stop eating processed foods. Processed foods have so many additives, sugars, and other unnecessary and unhealthy ingredients that it really isn’t a worthwhile addition to the diet.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Is The Link Between Fish Oil & Cancer Genuine?

As a big advocate of fish and fish oils I was surprised to see a research study all over the media recently saying – that omega 3 fatty acids (like the oil found in fish) can cause prostate cancer in men. I feel the need to respond and clear up any confusion. Today we will look a little closer at this research as well as giving you an overview of the subject of fish oils. The Study in Question The study was carried out at a cancer research center in Seattle.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Stay Away From Fake Foods

For those of you who attended my detox course, you will be a little bit more aware than some people about the vast amount of toxins in our everyday life. As a personal trainer and nutrition enthusiast I have become increasingly aware, and worries about ‘fake’ foods. The aim of this article is not to swamp you with the quite worrying informatio I have learnt with regards to some foods, but just to give you a brief overview on these fake foods and why it’s best to give them to stay away.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

He Has Boobs Bigger Than His Wife

The title of this week’s article may be a bit funny, but it is 100% true for at least one poor chap, and I’m sure there are many others just like him. It’s a male orientated article, but wives, mothers and girlfriends out there who know someone in their family suffering from this, should share this information around. A gentleman recently contacted me with a very personal question. Lucky for me he has a sense of humour, and with his permission, here it is… “Dear Richard,

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Give Old Muscles A New Lease Of Life

Do you feel tense? Maybe you feel tight across the upper back between the shoulder blades, or perhaps it’s more of a stiff lower back, hips and legs. Tight muscles create numerous problems throughout the body from aches and pain to reduced oxygen and blood flow to the tight area. Soft tissue is an area I have been studying for a very long time. Today I will share some of my experience and offer you my top solutions to help you reduce the amount of tension you may have in your body, we will discuss something called FASCIA.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

2 Weeks Off Exercise .... How To Regain Motivation

We all know how hard it is to get into a regular routine of exercising and we’ve probably all experienced how much easier it is to slip out of the routine and get into a habit of doing nothing. The great benefits that exercise offer are explained throughout many of the articles on this website so I don’t need to explain them in depth again.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Obese Babies, Rats & 6 Foods You Should Eat Every Day

As you are all aware nutrition is absolutely vital to your health. I have found many people struggle with the nutritional side of things more than the exercise, in truth it is a bigger commitment as you have to be constantly making correct decisions to ensure you get the results, you eat around 25-35 meals a week, where as with exercise you only need to be training 3-5 times a week. So today I am going to discuss the foods that we eat.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Acid & Alkaline

Do you all remember back in school (could be taking some of you back a while here) in chemistry experimenting with those ph strips made of litmus paper? We used these to determine whether a substance was acidic or alkaline. 1-6 = acidic, 7-13 = alkaline. We are also able to find out whether our body is more acidic than alkaline simply by placing your tongue on a ph strip. Ideally you would like to be 7.24 alkaline. What is the difference between being acidic and alkaline?

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Oh No… My Diet Has Stopped Working! ….

What Can I Do? Ok so you have been doing really well, losing weight, exercising, getting in better shape, then……its all stops, the scales have not shifted for a while…..what can you do? I know ….cut back on food and do more exercise……another two weeks pass and still no weight loss, and now as well as lacking motivation because you are not seeing any results for all this “hard work”, you feel tired and weak also….what can you do to lose more weight….?

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

A Great Way to Finish Your Workout

Being a personal trainer I pride myself in being able to plan as challenging a session as possible for all of my clients. Often my sessions are limited to an hour or sometimes even less, this is when I need to ensure that every last detail is correct so my clients can get the full benefits from the session. I don’t know if you are the same but I feel unfulfilled if I leave the gym after my session without breaking a full sweat! It may hurt at the time but finishing your session gasping for air gives me an enormous sense of achievement (a bit later on).

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Sticking To Your Goals Like Glue

10 Top Tips So you have set your goals for the year, lots of them probably. Popular goals include fat loss and increasing muscle mass and strength with the ultimate aim being a couple of personal bests. By the end of the month or next when the motivation lessens – you will need a strategy to help you stick to your goals – like the proverbial glue to the inner tube.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Nutritional and Dieting Advice - 3 Weight Loss Tips!

Translated, not only is the mantra “a calorie is a calorie” proven to be false, but “all fats are created equal,” and “a protein is protein” are also incorrect. For example, we now know different: • Fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general; we now know different • Carbohydrates have their own effects (e.g. high GI vs. low GI), and that different proteins can also have unique effects.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Gaining Body Fat? Are You Creating a “Perfect Storm”

The Perfect Storm for Gaining Fat - 4 Causes Hi there its Richard Clarke here with my weekly information update, ironically as I write this a thunderstorm has just started outside! This week I will be showing you how to avoid fat gain by avoiding creating the perfect storm for fat GAIN. Many people are unwittingly doing all the wrong things and are tuning their bodies to do exactly what they don’t want – gain body fat.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

6 Tips To Eating Out Wisely and Healthily

The summer is a great time to relax and enjoy yourself. Many people make that extra effort in the summer to see friends, family and socialise. Most social events tend to involve food. If you are dieting, detoxing or just living a healthy lifestyle this doesn’t mean that you have to avoid social situations such as this. Many people do really well but then undo a lot of their week’s hard work when they eat out. You don’t have to follow the crowds when ordering. Here are 6 helpful tips which will allow you to stick to your healthy eating habits when out without sacrificing your enjoyment.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

How To Get More Active

One of my clients showed me an online article the other week. This particular article was about a piece of research about British people. It said that we are the worst in the Western world for inactivity and lack of exercise. Worse than the Americans. Not exercising is now deemed more dangerous than smoking. The research suggests that 1 in every 6 people who die In the UK, die because they do no exercise whatsoever.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

How Much Can You Really Improve in a Short Workout?

We live in a fast paced world where time is precious. Being a personal trainer I can fully relate to not having much time. I do hear a lot though that people ‘don’t have time to exercise’. I agree that some people don’t have as much time as others but I would disagree in most cases that people don’t have time. Short intense workouts are becoming all the rage in today’s society, they take limited time and if done properly can really give you a good workout.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

It’s ALL About Reducing Inflammation

What is Inflammation? Inflammation is the body’s biological response of attempting to protect itself. It aims to remove harmful stimuli, such as pathogens, damaged cells and irritants; this is the first step of the healing process. Inflammations triggers a response from the immune system, initially inflammation is beneficial for protection but a lot of the time inflammation can lead to further inflammation which is bad. The five signs to look out for inflammation are pain, redness, heat, swelling and injured function! Chronic Inflammation

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

4 New Weight Loss Terms & What You Need To Know

I have spotted some new IMPORTANT stuff I wanted to share today. I'm trying to remove the confusion which seems to surround the whole area of exercise and nutrition. This has meant that I have spent a lot more time reading – researching books, scientific jou als and the internet. Every now and then I come across a new word or term which I have never seen before. They all relate to your health and weight loss efforts. If you can get your head around this lot then you will have a better idea of what you need to do to lose weight.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Losing Body Fat vs. Losing Weight

When people say they want to ‘lose weight’, what they are usually trying to say is that they want to lose their body fat (bf). The difference, however, is crucial. Losing weight is far easier than losing bf. In this article I will explain what I believe is a very important area that anyone who is overweight needs to understand.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Talk Is Cheap: Walk The Walk This New Year

The new year is upon us! Being a personal trainer I’m looking forward to January, it’s always a busy time for me, meeting new people, who have set new goals and really trying to help them improve. Many people set New Year resolutions, what do you think the percentage is of people who succeed with their goals? I would say it probably isn’t an impressive statistic. ‘Talk is cheap, walk the walk this new year’

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Doctor Says There Is Way Too Much Focus On The Fat Content Of Foods

There was an interesting article I read recently online titled: Saturated Fat Heart Disease ‘Myth’. It is great to see the truth about saturated fat finally making the news. If you have read some of my previous articles you might know that I am a big advocate of eating all types of natural fats even though they are demonised by food companies as being the cause of all sorts of problems, especially saturated fats. Just to remind you saturated fats come from foods such as butter, steak, eggs, bacon, sausage, nuts, coconut oil, fish oil, chocolate, cream and cheese.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Is Exercise Always The Best Option?

Today I wanted to share a little story with you about exercise and how it may not always be the best option. My wife said to me the other day that she can't keep on going to her regular bootcamp sessions as she is going to put weight on due to her poor diet and drinking. When she said this I smiled and thought to myself – wow she really gets it. I have tried teaching her stuff over the years but never knew if it was sinking in. By this statement I knew it had.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

4 Simple Steps to Get Your Healthy Eating Back On Track

We’ve all been there, pigging out at the weekend, had a stressful day in work come home and ordered a curry, this is life I’m afraid. As a personal trainer I’m not ashamed to say that I’ve been there myself. Many people train and train, they improve their fitness but the reason that their results aren’t as impressive as they should be is down to their nutrition programme. Often the toughest part of a healthy life is choosing the foods you eat, you only need to dedicate about 5 hours a week to training whereas you need to commit to eating well 24/7!

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

6 Benefits of & 4 Tips To Get a Good Night’s Sleep

As a Personal Trainer in Swansea my day starts at 6am every morning, this does not mean that I do not get a good night’s sleep. We all love the great feeling of waking up from a great night’s sleep; it gives you the perfect start to the day. We’ve also all felt sluggish for the whole day after a bad night’s sleep, so we need to make sure we are getting enough sleep in our lives. Getting less than 6 hours a sleep can not only leave us feeling tired and unable to function properly for the day but can also be bad for your health. Here are some other benefits of a good night’s rest:

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Is Going Organic Really Worth It?

As a personal trainer and nutritional expert, personally I would say that going organic is definitely worth it. Yes, it does cost quite a bit more but you are making an investment in the future. What do I mean? Well by buying organic food you are getting more benefits that a nicer tasting meal, by making a stand against processed food and purchasing organic food you are saying no to the chemicals, hormones and toxins which are being pumped into our meat, eggs, fruit and vegetables. You are showing that you actually care about what you are putting into your body on a day to day basis.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

The Many Benefits Of Sports Massage

Today sportsmen and women push themselves to the extreme limits of their physical capabilities and place massive amounts of strain on their bodies, at a professional level as well as the normal public like you who attend boot camp and work your ass off in the gym. These strains and stresses result in muscular and connective tissue problems, of varying severity, which can be alleviated through massage. Sports massage is usually briefer in duration and more vigorous than a general full-body massage focusing as it does on the particular muscles relevant to your athletics activity.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Pros & Cons Of Vegetarianism

Vegetarianism is defined as “the practice of abstaining from the consumption of meat – red meat, poultry, seafood and the flesh of any other animal”. (1) In my experience ‘going veggie’ can be a double edged sword. It can lead to massive health benefits – when its done properly. I have vegetarian meals and entire vegetable days myself and they help me enormously. The biggest benefits from a plant based diet are: Raw food is good for you because of the enzymes and we need to eat more raw food than cooked.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Slipped Out Of Your Diet Routine Lately? My 3 Day Fix

So you have had a bit too much to eat and drink lately and want to quickly get back into the swing of things I thought you may enjoy some quick detox and weight loss tips. There are so many distractions that can slow down your progress through your diet, it is vital that you don’t slip out of your habits for too long. So follow these simple steps should ensure that you are back on course straight away!

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Top 5 Regrets People Make On Their Deathbed

I was on the internet the other day having a little read, you know what it’s like. You start reading something, click a link to something else and then for the next 30 min you are going link to link reading about various different things! Well during one of these sessions I stumbled across something which I wanted to share with you. I am really interested in longevity and study the topic a lot, it's all to do with living longer. The informatio I found was written by a nurse about the top 5 regrets people make on their deathbed.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

27 Foods You Should Eat Organic

In this article I will give you 27 different foods which you should aim to eat organically as these foods are worst affected by pesticides. Today I will look at the foods with the highest pesticide residue and other toxic chemicals. These 27 foods have been picked due to the large amounts of harmful pesticides and other toxins which have been found on or in them. Just to summarise why we eat organically: Increased healthr Nutritionally denser & tastier foodsr Environmentally and animal friendlyr

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Why To Follow A Paleo Diet

Last Monday during a session with my personal training clients I was talking to the girls who have just joined one of my new group programmes. The group is there to teach exercise primarily but I would never train anyone without at least informing them of the basics of diet in relation to exercise. So there we were at the end of the session having a chat about food/diet/weight loss etc.

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

Low Fat Vs Low Carb Diet

First came low fat then came low carb. But which one is better? I saw a programme the other night on the TV comparing an extreme high fat diet to an extreme high carb diet. They used two doctors who were actually twins, in the experiment which lasted a month. The results may surprise a few people. One thing that would certainly surprise most people is that both doctors had no idea what the effects of the diets were going to be. To quote one of them:r

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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By Richard ClarkeRecently published1 topic

She Hated Exercise

I took on a new personal training client earlier in the summer, and she point blank told me that she “hated exercise, and everything to do with it!” She said she had slogged away in the gym for years, up to 90 minutes, three times a week and hated every minute of it, and seeing very little by the way of results. (She was about to sign up to one of my 6 month coaching programmes, so was very relieved when I told her that exercise is the smallest component of the programme and we would be doing just 60 minutes per week. Find out how she got on below)

Primary topic: Personal Trainers and Personal Training
Personal Trainers and Personal Training
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