Category Archives: Health & Fitness

New Year, New Diet – The basics of carbohydrates

Carbohydrates are the perfect source of energy for the body. They can be converted much more easily (than proteins or fats) into glucose. Which is the form of sugar transported and used by the body.

Carbohydrates are often thought as the primary source of energy for the body. However, this isn’t strictly true. It depends on what the body is doing to determine the best energy source. During normal daily activities, both fats and carbohydrates contribute significantly to the energy requirements. As activity intensity may increase, the contribution of fats decreases and carbohydrates do become the main energy source. Read More

The truth behind healthy eating labels

Over the last 10 years the rapid increase in media has played a vital role in showing us factors of a healthy lifestyle. With many food manufacturers understanding our desire to become a healthier individual, their packing terminology has now changed to reflect this.

Manufacturers work hard to ensure their healthy labels attract the eye of the fitness crazed consumer. We are increasingly shown these phrases of ‘low in salt’, ‘low in fat’ and ‘sugar free’ to name but a few. They seem like they are promoting a healthy meal, but what do they actually mean? Read More

The importance of healthy eating

Nutritional fitness is a key component of health and total fitness.

The foods eaten as part of the daily diet influence energy levels during exercise and affect overall health and wellbeing.

Fitness professionals are often asked for advice and support in helping clients to achieve goals that require them to change their eating habits. It is important to respect professional boundaries when providing information or advice relating to nutrition. Only state-registered dieticians are qualified and insured to provide detailed, specific nutrition advice and diagnose nutrient deficiencies. When providing nutrition information to clients ensure that only evidence based guidelines are referred to and focus on using a coaching approach to help clients adopt and maintain the healthy eating approaches they suggest for themselves. Advising a client to follow a specific diet or take a specific supplement could lead to illness and constitute negligence. 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

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

Common causes, signs and symptoms of soft tissue dysfunction described

In order to create effective and efficient movement, it is essential that the soft tissues are functioning properly.

Any impairment of the soft tissues, including muscles, tendons, ligaments and cartilage, will directly affect the quality and efficiency of movement.

Impairment of soft tissue is mainly caused by two factors which are dysfunction and injury.

At level 3, a sports massage therapist must understand that their role is to treat dysfunctional tissue to reduce the likelihood of injury occurrence. Injury recognition is a key part of a Level 3 SMT’s role, but only so that they can refer a client to a more qualified professional where necessary. Diagnosis and treatment of injury is not appropriate at this level. Only an acute or chronic injury has been treated by an appropriately qualified professional, a level 3 SMT may be called upon to treat the ongoing dysfunction, again to reduce the likelihood of any future injury occurrence. Read More

The rotator cuff explained

Beneath the larger muscles of the shoulder joint is a smaller, more subtle arrangement of muscles types.

Each one of these originates from the scapula and inserts on the upper aspect of the humerus.

Although they are not capable of generating much force, they play a fundamental role in stabilizing and controlling movement at the shoulder joint. This group of muscles are often referred to as rotator cuff muscles and as stabilisers of the shoulder joint; the integrity and coordinated function of these muscles reduces the potential for injury at the joint. The muscles of the rotator cuff are: Read More