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Browse every published article connected to Richard Clarke, with exact attribution and full-archive search.
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Browse every published article connected to Richard Clarke, or search within this exact expert archive.
Some people love it, some hate it. Summertime. I am writing this right in the middle of the summertime. So what difference does the summertime make with regards to health and fitness? The summer means less clothes and more activity, whichever way you slice it up means if your in better shape, you will probably have a better and more enjoyable summer.
Calories have become less of an issue to many experts around the world and they are becoming more conce ed with the make up of those calories, however the mainstream public still think of things in calories so that's what we will use. Key point: your body gets more nutrients from less calories if you eat healthier.
Being a personal trainer in Swansea I am well aware of many of my clients eating habits, as well as people’s perceptions on healthy eating. Many a time have I seen and heard people who will make themselves a great healthy salad and then smother it with a high fat dressing to drastically reduce the healthiness of the meal. Similarly many people will cook in and use cooking oils high in fat, this again is a big no no!
Research proves that regular exercise can offer many psychological and physiological benefits. Feeling psychologically (mentally) good makes life a lot more enjoyable. A bad day at work, an argument with your partner, financial issues etc. can lead to increased levels of stress. Stress can be defined as ‘an imbalance in physiological systems that activates physiological and behavioural responses to restore balance.’
Most people actually choose to die than to change their behaviour - fact. I know that is a strong statement but after reading this short article hopefully you will be able to see where I am coming from. So what about you? Are you UNABLE to stop eating or drinking booze? If so, don’t sweat, you are just like the majority of people in the western world today, they also ultimately choose death rather than to change their behaviour. Personally I can’t think of anything worse than being “just like everybody else” and just letting it happen. Many people in the Western World are:r
This week I will be discussing the effects that changes in our hormones have on us. As we age our hormone levels change and with that our lives and relationships can start to change. Men and women become less horny (that’s serious stuff in any relationship if you ask me!) Men especially and women become grumpy (even grumpier) and irritable and have mood swings. Men and women also have memory problems Men and women gain fat and lose muscle Men and women have trouble sleeping
It has been something which I have felt strongly about for a long time – how I achieve my goals! Anyone who knows me will say that I’m a pretty motivated person, a bit more motivated than most. In this article I will discuss strategies which have helped me “get going” on numerous occasions. I will tell you the simple ways in which I have gone from feeling like I can’t do a thing to feeling like there is nothing I can’t do!r
We all know that in order to make physically improvements we need to train outside of our comfort zone. If you did the same session day in day out your body will eventually get used to it and it would become easy and lose its benefits, you may have improved leading up to this point but without change now, your body will only maintain its current potential.
The world has a problem, obesity levels are through the roof. In some parts of the UK around 57% of people are either overweight or obese and in the US its 67%. By 2020 its reported to be around 70% and 80% respectively – now they are crazy statistics if you ask me. There is a human time bomb waiting to go off, I believe there are lots of people walking around with life threatening illnesses like cancer AND THEY DON’T EVEN KNOW IT! They are just weeks and months away from the big tap on the shoulder from the grim reaper which will change their lives forever.
Most people can afford a celebrity personal trainer. Most Welsh people can’t even afford a gym membership and healthy eating, but you can get the extra help and motivation you need from a personal trainer even on a tighter budget. I will explain how: Here are some tips to help you stick to your budget without compromising the quality of your results. Set a Fitness Budget - And Stick to It
In order to successfully adhere to a fitness programme you need to exercise well and eat well, but all that takes discipline and will power. You need to 100% commit to succeed. I would never have made it as an elite personal trainer in Swansea if I didn’t have the right mindset. Today I will share some tips on how to train your brain. Without the correct mindset you will easily be led astray and will easily cancel your exercise plans for a more appealing offer, once you have trained your mindset you will then be able to resist temptations and put your own health and fitness first.
This article will tell you my top tips on how to get off your ass and out running around the streets! You will learn how to get fit safely by following these simple steps and only running two or three times per week. This is very important if you want to reduce the risk of injuring yourself…. 1. Invest in a good pair of running shoes. You don't have to buy the top of the range, but it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. No fashion trainers with skinny soles!!
As a personal trainer I have seen hundreds of people yo-yo dieting. They will get to a point where they think they need to go on a diet, they do it, lose weight, eventually fail and return to their old problemed eating ways and ultimately put the weight back on. Why does this happen? • Lack of will power • Lack of food choices • Lack of support • Lack of time • Wrong choice of diet • Lack of knowledge
It seems many people in the western world are tired & stressed out. Are You Burnt Out? I’m going to ask you a few questions and I want you to answer honestly: Do you struggle to get up in the mornings? Still feeling tired even though you have been sleeping all night? Do you often feel rundown and fatigued during the day? So tired you could sleep? Do you crave and use salty and sweet foods as well as caffeine to get you through the day? If you answered yes to one or more of these questions it is likely that you may be suffering from Adrenal Fatigue or “Burnout”.
Fat loss! Many people have wracked their brains trying to find out the best ways to lose fat, as a Personal Trainer in Swansea my research into fat loss has brought me many great strategies and nearly as many ridiculous strategies. I believe one of the reasons why many diets and dieters fail to reach their goals is by over complicating things, clearly there is a degree of intelligence needed to choose and follow the right fat loss diet but you don’t need to be a rocket scientist.
Body shape and how you feel in your body is a really important factor which influences peoples moods, feelings and their life. Making sure you have firm, toned and great looking legs is a priority of most of us. With the holiday season fast approaching and the weather already starting to improve, it won’t be long until we are faced with the dilemma of taking our shirts off and exposing our bodies. Something some people dread where as other people will dread. To give yourself a fighting chance, start now with these 3 great exercises
All though the weather has been hit and miss, we are well into the holiday season. As a personal trainer I know that many of my clients, as well as myself have many different events to attend. Most of these events contain different temptations to entice us away from our nutrition plans. The summer brings around office parties, friend get togethers, big birthdays or simply going away on holiday, all could hinder your weight loss chances. No one wants to be the bore at the party who doesn’t drink and doesn’t eat so here is my guide to holiday eating dos and don’ts! What you SHOULD do:
One of my friends called in an expert trainer for one of their dogs last weekend. He told me there’s nothing particularly wrong with the dog, he’s just got a few things he’s scared of and ends up over-reacting. He was telling me what the trainer did with the dog. He was fascinated by how the trainer used the whole de-sensitisation and positive association process to “fix” the dog. Regular, mild exposure to the things that are scary, along with regular positive reinforcement solved the issues! I thought this was really interesting, that’s why I'm sharing it with you.
If you have elevated cholesterol and or take statin medication, you need to read this. Mostly we all think cholesterol is bad for us, this is because it’s what we have been told over the last 50 years or more. Cholesterol is often described as “artery clogging” and is used as an indicator of heart disease, and it is that relationship we will look at today. Most people believe the less cholesterol they have in their diet the better. What would you think if I said nothing could be further from the truth?
During the change of the seasons, I don’t know why, but people seem to get ill more easily. There's always various colds and bugs going around that people keep catching. I used to have all sorts of drugs in my medicine cabinet to fix myself up. The usual suspects, paracetamol, lemsip, sudafed, vicks, co-codamol, cold and flu remedies and alike. We are apparently heading for “flu season”. I used to have the Flu Jab too. That’s until I learned how to look after myself, NATURALLY. Less medication has to be better in the long term.
So many people in today’s world use ‘Oh I just haven’t got the time’ as a reason for not exercising. It’s true that it can be hard to fit exercise around your job as well as a busy lifestyle, but mark my words it is far from impossible.
I have dedicated a substantial part of my life as a personal trainer from Swansea reasearching and trying to find the best weight loss methods, the best exercises and the best ways to treat your body. Recently I have delved into the body of research surrounding ‘Detox’, my findings have lead me to believe that every person should go through a period of ‘detoxification’. Most herbal doctors and health practitioners actually recommend a detox at least once a year. So why do you need to detox?
Here are the top 5 exercises to remove from your program right now. 1. Anything done with a rounded backr It doesn’t matter if you’re squatting, deadlifting, straight-leg deadlifting, rowing, or even doing triceps kickbacks, you must STOP doing these exercises with a rounded lower back. That’s a one-way ticket to a herniated disc. And you do not want to go there. So make sure that you brace your abs, and keep your back in the neutral position – and even with a slight arch in your low back – as you do dumbbell rows, deadlifts, squats, and Romanian Deadlifts (RDLs).
I am a big believe of using the foods we eat as medicine, as opposed to countless pills and tablets to sort us out. I take a very natural approach to being healthy, it works. I am not a big promoter of ‘going on a diet’, this will always be as far as I’m conce ed a short term solution to your problem. What we are trying to achieve is a long term solution of consistent gradual fat loss through healthy eating choices and a good exercise programme. Before starting your new healthy eating initiative the first step I would advise is to undergo a period of detoxification.
Did you know obesity is now an actual disease in America? The American Medical Association voted to classify it as a disease last year. Ove ight millions of Americans became officially “diseased”. Is this a crazy or clever move? I don’t really know. Basically they are saying being fat is the same as being sick. I’m not going to get into the pros and cons too much but you can safely say it has split people's opinions. People have come out and said it's gonna be a licence for people NOT to diet and to take pills.
Do you feel as if your workouts are lacking something? Or maybe you just feel like you’re doing the same thing all of the time. In order for me to be a successful personal trainer then it is so important that I keep my client’s motivated, and improving using a variety of new equipment and training methods.
Endurance athlete’s (runners, cyclists, swimmers) or Triathletes? Amateur or budding professional? I am a sports scientist and have discovered something very exciting you need to know, I have been working in with Ironman competitors and Triathletes for over 10 years and let me tell you, you may be missing a trick ….or even two.
A lot of people will find it hard to believe that exercise will give you energy. How can an activity which depletes so many of your body’s stores give you more energy? Well as a personal trainer for many years I can tell you that it really does. I know if you’re tired the last thing in many people’s thoughts would be to go to the gym or to go for a run, but if you do go for it you will feel just as energized if not more so than you would if you had taken a nap.
A personal training client of mine recently got on the scales and was disappointed by what she saw. She was feeling positive and thought everything was going well until she got on the scales and had not lost a single pound. Of course she then went from feeling positive, to the complete opposite, disappointed, gutted and a bit angry that she hadn’t been “rewarded” for her last week or so’s efforts. We have all been there. It feels like its not fair.
Today I will talk about the main types of stretching, and how and when you should use each. You will learn up to date methods and the reasons for the change in previous approaches. This change was actually made at the elite level over 10 years ago! However I still see people touching their toes and stretching their quads before their warm up.
Paunch belly. Pot belly. Pooch belly. Pouch belly. Call it what you want but its does not change the fact that you want rid of it! This problem has become the focus of many women’s energy in the gym, spending large amounts of time trying to flatten that lower tummy area. The most obvious situation that brings on pouch belly is pregnancy, as many women reading this know. Pregnancy and C - sections bring many challenges to women who want a flat tummy - post baby - but it is possible with the right amount and type of work.
Just like saturated fat, salt has a very bad reputation. Just like saturated fat, salt is actually needed in the body for it to work optimally. Salt is not totally harmless, but it’s not the devil in disguise either. Confused? Most people are. Basically our body needs salt but at the same time research has proven that too much of it can also be bad for us. Today I will explain why this confusion has arisen and what you need to know and what you can do about it.
I’m not here to tell you which brand to buy but I am going to tell you which types of protein to buy and which times to take them because I speak to so many people who get it wrong – and it makes huge differences in your results – which is what its all about, isn’t it?
Today I will explain how and why cellulite takes hold and what you can do about it. The bane of some women’s lives it can make skin look less attractive, and from what I have been told, forcing some women into changing which clothes they choose to buy and wear. Cellulite causes bumps or an “orange peel” look to the surface of the skin. You will mostly find cellulite on the hips, thighs and legs, however, it can also be found on the stomach, upper arms and breast area.
I was recently talking to a lady who I met in the gym she was telling me about how it was a new week and she was going to get herself back on track and lose the weight she wanted to. Firstly it is great that the lady was in the gym on a Monday and a bit fired up to start her week on the front foot with some healthy eating and quality exercise. She was making the NORMAL decision to start things off on a Monday (again). Its the beginning of the week. The best place to start don't you think? Well maybe not. Let me explain why Monday is probably not the best day to start a new diet.r
Soy is a controversial food product on the market today. It is rumoured to have many positive sides as well as many negatives. Soy went from at one point being labelled a superfood to now being linked with many health problems. As a personal trainer I take the nutritional side of things very seriously, I wouldn’t recommend a product on the basis of the first positive review I read about it. With regards to soy I would advise you to avoid eating it. I have spent a lot of time researching the different studies on this product and would not recommend it what so ever.
Our brains are wonderful things, when they work properly. They say we have two voices/people inside each of us. Your brain and thoughts can make or break your success in anything you choose to do. Not sure if you are aware but your brain has two levels of function. Things are either done at a conscious level or the subconscious level. They are two very different mental places. Subconscious (or unconscious) stuff is usually done without you realising it. Like driving a car. Ever make a journey and arrive at your destination and the journey was a blur?r
Countless well meaning individuals eat and exercise well and get into a great routine and then something happens. It could be anything from a night out, a flat tyre, a holiday, Christmas! Anyway this event throws out your healthy eating plan/regime sometimes only for 1 day but it can have a big effect.
Research proves it. In fact, in a head-to-head study, at University of Glamorgan, sports scientists found that short intense workouts helped subjects burn more belly fat - while cardio didn't work at all. I am an elite personal trainer and sports scientist and have something very exciting that you need to know, I have been working in with normal people (like you) for over 15 years, and I must say you may be missing a trick ….or even two.
Personal trainers aren't for everyone, but a trainer provides certain benefits that you can't find when working out on your own. Here are ten reasons a personal trainer may be right for you. 1. Motivation One of the main reasons people benefit from a personal trainer is that they lose motivation to stick with a consistent exercise program. Personal trainers can provide structure and accountability, and help you develop a positive lifestyle. 2. Individualised program
I'm sure you all like to hear a nice story. (I read this story online) After the breakdown of her first marriage Brenda started putting on weight. When she reached 20 stone, she decided to go on a diet. Brenda now weighs 9 stone 9lbs and can finally fit into a size 10 dress. The interesting thing was – Brenda was 77 years old It had taken her 50 years to do it! She started her diet in her 20’s and reached her goal in her 70’s. Brenda said “The diet went well over the first few years” “but for the past 40 years I’ve been struggling to lose the last three stone.”r
I hate vegetables. More specifically boiled veg. They just make me gag. For someone like me (a fitness and nutrition guy) you may be surprised that I’m telling you this. But I have to be honest with you, I hate them, especially boiled cabbage. It all started in my childhood… My mother used to crucify the veg and boil it to within an inch of its life. I have memories from a young age of eating my Sunday dinner at the table with my brother and sister and actually crying and begging to be able to leave the table and not eat my veg.
Have you ever heard the story about the chimp and the peanut? It's very interesting and relates to us all in some way. Allow me to share the story… Once upon a time a researcher observed the behaviour of a group of chimps. I’m not sure why, but the researcher provided the chimps with paint, brushes and paper. They demonstrated to the chimps what should be done with these new “tools”. Then, if a chimp made an attempt at a paining (paintbrush on paper) they were rewarded with a peanut.
I have been a high end personal trainer for many years, the thing is though, some of my clients DON’T get the results they should. I mean, they sign up with the intention of getting fit and losing some weight along the way, that is the most common reason for people beginning an exercise program. The trouble is weight loss can be elusive for some, some people get it whereas others really struggle with it.
Every year where I live and around the UK many people get the flu jab in an attempt to ward off the flu like symptoms for the dark cold winter months. Let me explain why, unless you are in a “high risk” group you should not bother with the flub jab. They advertise Flu Season like it is a party. Balloons and banners everywhere up the surgery and supermarkets. The "good news" this year is, that 4 year old’s can now get it! I think it's wrong. 1. The vaccination is full of TOXIC chemicals which are dangerous for your body. And B I personally don’t even think it works.
People have always been interested in being “forever young” and today’s society is no different. We want to resist the ageing process. The speed at which we are ageing can be measured – its called biological age, or how old your body really is. The area of study which is now called longevity, and was once called anti aging, is hugely popular in the states. It's something I’m very interested in, and see it as a big part of the future for myself and my clients. Your chronological age is how old you actually are. Biological age is the age of your body at the cellular level.
I have some very exciting news for all people in their 40’s, 50’s and 60’s. As many of you are aware, getting into shape does not simply come down to exercise and a healthy diet, there are other factors to consider. Our hormones play a huge part in our internal physiology, and if out of balance hormonally, it can make it more or less impossible to lose fat. Unfortunately when we age our body struggles in producing its natural hormones. These hormones include oestrogen, testosterone, progesterone, DHEA, human growth hormones, thyroid and melatonin.
As a business owner and an elite personal trainer in Swansea I have believe there are three keys to having a successful and enjoyable life. Time, money and energy. If you have all three of these things then "in theory" your life should be in balance. But in reality very few of us have all three of these valuable resources. So what are people doing about it? A movement has begun across the UK, mostly amongst tired out, over worked, middle aged, and middle and upper class professionals.
I may have surprised you with the healthy burger and chips title. Healthy burger and chips? Is that possible. This isn’t even one of my cheat meals. This is just a healthy burger and chips recipe that I wanted to share with you, honestly it's delicious! One of the top reasons people HATE diets is they get BORED they feel like they’re stuck eating the usual salads, meat and veg again and again. It doesn't have to be that way and this recipe is proof of that.
I think I speak for every one of us when I say; we have all experienced negative thoughts during exercise, we question whether we can finish the session, why we are doing it, what are we going to achieve etc. This is a crucial time and it takes a lot to push through and block out the negative thoughts and focus on the positive ones. Here are a few tips to stay motivated through exercise: