Monthly Archives: December 2017

Training trends to check out in 2018

A new year symbolizes a new you, and many new different training trends to try out after the festive period to get you back into shape!

2017 has been a great year for new methods and trends of training. There has been a whole variety of training aspects from HIIT workouts to horse yoga- yes that is right, horse yoga. It’s extremely hard to stay motivated and always feel ready for training in your free time, let alone spending your hard-earned cash on keeping fit. Therefore, its essential to find the right training method which works for you! Read More

How much caffeine is too much caffeine?

Caffeine is used every day by millions of people around the world wanting to increase how awake they feel and improve their concentration as well as focus.

Caffeine is a stimulant which prays on the central nervous system. The caffeine substance has the same structural design as adenosine, which is a chemical which makes us sleepy. This structural ability which caffeine has allows it to bind with adenosine receptors as they are unaware it is caffeine. This prevents adenosine from conjoining with the receptors, allowing us to feel awake. Read More

Protein ready meals.

Protein ready meals have been all the rage in 2017, so what’s the hype?

Prepared protein meals are exactly what it says on the tin, they are healthy ready meals prepared fresh by companies and often delivered in bulk to clients. This enabling them to not have to, take time out of their day to concoct a meal from scratch, allowing them to complete all the daily tasks ahead and eating on the go.

2017 has been the year of protein ready meals, with many new and existing companies creating ready protein meal and plans available for customers to help them reach their desired goal. There has never been such a wide variety of meals available. Read More

5 Fitness gifts to check out in the January sales

Let’s look at the top 5 fitness gifts you can treat yourself with in the January sales to get yourself back into shape!

  1. Fitbit

The absolute necessity for any fitness fanatic. The Fitbit has redesigned how we exercise, offering us information on our calories burnt, steps done, flights of stairs climbed and even providing an option to keep a food diary. Coming in a whole variety of shapes and sizes, it is a must have gadget. The best places to look out for deals for Fitbits will be: Read More

Methods of gathering screening information

It is a legal and ethical matter that every client should be thoroughly screened, before they begin an exercise programme. The screening should assess their health status, fitness levels and readiness to exercise.

What are the different way in which you can get the screening information?

Questionnaire– This method allows the instructor to gather specific information about the client’s health issues and readiness for exercise. It is the best method if you have limited time as it doesn’t require face to face interaction and can be relatively quick to complete depending on the amount of questions. However, questionnaires don’t allow for clarification of questions and the ability to explain answers resulting in answers which aren’t completely true. There are various questionnaires available which can be given to clients such as: Read More

Types of Lipids.

The form of fat in the bloodstream is lipids. When you have blood lipid profile tested, your blood is drawn and the levels of lipoproteins and cholesterol are measured.


Fat is not water soluble, meaning that it does not dissolve in water. Blood is mainly water, and it is the major transportation highway in the body. For fat to travel effectively in the blood, which is necessary, it must be wrapped up and packaged for the trip. Lipoproteins enter the scene here. A lipoprotein is a combination of a fat and protein, and its main function is to transport fat in the blood. Fat adheres to other fat molecules if they come in contact with each other, so a lipoprotein is essentially a protein envelop for the fat to keep it separate from other fats. There are two main types of lipoproteins. Read More

Armstrong’s Model of Delayed-Onset Muscle Soreness (DOMS)

On the basis of an extensive literature review, Armstrong (1984) proposed the following model of the development of DOMS:

– The structural proteins in muscle cells and connective tissue are disrupted by high mechanical forces produced during exercise, especially eccentric exercise.

– Structural damage to the sarcolemma alters the permeability of the cell membrane, allowing a net influx of calcium from the interstitial space. Abnormally high levels of calcium inhibit cellular respiration, therby lessening the cells ability to produce ATP for active removal of calcium from the cell. Read More

The Lymphatic System.

The lymphatic system is closely interlinked with the cardiovascular system; in fact it is often referred to as the ‘secondary circulatory system’ because it is such a vital part.

In essence, the lymphatic system is the filtration and overflow component of the cardiovascular system.

It is essential for the maintenance of blood viscosity and vascular homeostasis, as well as for fluid filtration which helps to prevent infection of the blood and tissues.

The functions of the lymphatic system include: Read More

The history and development of massage

The Oxford English Dictionary defines massage as: ‘the rubbing and kneading of muscles and joints of the body with the hands, especially to relieve tension or pain’.

The word ‘massage’ seems to originate from the late nineteenth century French word ‘masser’ which meant ‘to knead’, and this term is thought to derive from the Portuguese word ‘ammassar’ (knead) or ‘massa’ (dough).

The actual practise of massage is much older than the mode terminology. Hippocrates (often thought to be the ‘father of medicine’) was an advocate of massage as early as the fourth century BC, and referenced to massage (using alternative terms) have been found across the world in many cultures, some even before Hippocrates. Read More

How sports massage complements other therapies and treatments

There are a range of therapies and treatments that are complemented by sports massage.

These therapies include:

– Physiotherapy

– Chiropractic treatment

– Osteopathy

– Occupational therapy

– Podiatry

– Counselling

– Physical therapy

– Other complementary and natural therapies (e.g. aromatherapy, hypnotherapy, yoga therapy, naturopathy, reflexology). Read More