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Identify the Problem and Find a Solution to your Child's Weight Gain.

If you have recently found yourself fretting over your child's waistline, you are not alone. The youth of today are fatter than ever before, and parents are starting to panic. Why are our kids so big, and what should we do about it?

Childhood obesity has been described as an epidemic. It puts our children's health at risk, making them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of our overweight children.

It is ironic that both the problem and the solution to this heavy problem boil down to one simple equation.

Energy In vs. Energy Out. When more energy is consumed than is utilized, the result is fat storage. In short, our kids eat too much and do too little.

Energy In

The Problem: Parents today are busier than ever before, navigating through hectic schedules with convenient fast food restaurants lurking on every corner. Our kids are eating more fried, processed, and sugary foods than we did as children due mainly to the convenience factor. These foods are laden with excessive calories that result in weight gain.

The Solution: Take time to evaluate your children's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods? Avoid buying sugar-filled snacks while grocery shopping, fill your cart with fresh, healthy snacks instead. Make time to plan family meals so that you don't find yourself in another drive-thru.

Energy Out

The Problem: Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

The Solution: Limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V. As a parent, it is your unique responsibility to teach your children the healthy habits that lead to good health. Children who are obese have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems. Talk to your children about their eating habits and activity levels, informing them of good choices versus bad choices. Make it a family effort to start eating healthier and increase physical activities, and you will be pleasantly surprised with the results!

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Spencer Cuckney of health and fitness centre, healthquest in Bournemouth, and Bodydoctor Fitness. He has been a personal fitness trainer for 15 years.

In the hectic fast-paced world that we live in it's often very difficult to find time to stop and relax, yet taking time out for short periods each day, combined with a routine of regular exercise and a balanced diet, has many physical and psychological benefits.

Certain forms of relaxation including Yoga, meditation and massage can have a positive impact on overall well-being. Relaxation lowers blood pressure, which in turn can reduce the likelihood of strokes and heart attacks, can aid memory and learning abilities, and can protect you from mental health problems.

Stress, on the other hand, increases levels of hormones adrenaline and cortisol, which suppress the immune system and can play havoc with sleep patterns, and makes our bodies more susceptible to illness and disease. For example, heart disease is currently one of the greatest killers in this country and is scientifically linked to high levels of stress and anxiety.

Follow these tips to optimise relaxation:

1. Try to incorporate relaxation techniques into your daily routine.


2. Ensure you have a healthy balanced diet, including plenty of fresh fruit and vegetables - remember you should aim to eat 5 portions a day.


3. Get 8 hours sleep a night if possible. Sleep is a very important part of relaxation, and a great way of restoring energy levels, and strengthening the immune system.


4. Exercise at least three times a week to release any negative stress and tension that has built up in the body.


5. Try Yoga, meditation, or treat yourself to a massage.


6. Take time out to stretch you arms and legs several times throughout the day.


7. Check your posture and avoid slouching at your desk.

If you have any queries or would like advice on health and fitness call Spencer on 07919101208 or email him at info@fitnessmaster.co.uk www.fitnessmaster.co.uk

By Spencer Cuckney

Spencer Cuckney of health and fitness centre, healthquest in Bournemouth, and Bodydoctor Fitness. He has been a personal fitness trainer for 15 years.

According to the Consumers' Association, a bowl of a well known 'healthy' cereal brand contains four times as much salt as a 25g (0.8oz) packet of roasted peanuts! Salt is used in excess in many products and about 80% of our salt intake comes from processed foods. Experts say that if we cut salt from the average 12 grams a day to 3 it could prevent up to 52,000 deaths a year. The reality is that children are eating nearly as much salt as most adults and this is due to many new food and drink products aimed at children are packed with salt. Too much salt in the diet can lead to numerous problems in later life.

High salt intake is linked to high blood pressure, which can increase the risk of stroke or heart disease. The Stroke Association says that by reducing the intake of salt by only 3g a day - equivalent to just over half a teaspoon - we could reduce stroke statistics.

I'm completely behind The Consumers' Association's idea of a 'traffic light' system of labels so that shoppers can easily identify foods that are high salt or sugar and fat. Unfortunately, there's currently no such system in place, so in the meantime, we need to check food packaging carefully and follow the Food Standards Agency guidelines. It recommends that 0.25g or less per 100g is a little, while 1.25g or more is a lot. Many manufacturers list 'sodium' rather than 'salt', so for sodium the FSA advises that 0.1g or less is good and 0.5g or more is bad.

I recommend that where possible you should opt for foods that contain no added salt, but always check the labels as the salt content may still be higher that the recommended amount. Don't add additional salt to your meal, use herbs and spices instead. This combined with regular exercise and a close watch on your sugar and fat intake will help to maintain your health and well-being.

If you have any queries or would like advice on health and fitness call Spencer on 07919101208 0r email him on info@fitnessmaster.co.uk

By Spencer Cuckney

Spencer Cuckney has been a certified personal fitness trainer for 15 years.

According to the Bodydoctor many of us are suffering with 'carbohydrate overload, which leaves us craving sugary foods. Our diets are becoming increasingly carbohydrate- laden with much of our everyday foods, such as white bread and biscuits, containing excessive amounts of refined flour products and sugars. While these 'quick releasing carbohydrates give us a short-term energy boost, our health could be paying a heavy price. It can leave us lacking energy, feeling sluggish, dizzy or irritable. This combined with our stressful lifestyles leaves our bodies struggling to cope. US experts have analysed these symptoms and are now describing them collectively as 'Syndrome X (otherwise known as Insulin Resistance Syndrome).

'Syndrome X is becoming increasingly common and can ultimately lead to high blood pressure, high cholesterol, obesity and blood sugar disorders, which increases the likelihood of heart disease, type 2 diabetes and some cancers.

To avoid Syndrome X, the Bodydoctor advises that we should make some changes in our diet. We should:

1. Avoid all forms of processed sugary foods and cut down on white bread, white rice and pasta.


2. Reduce your intake of saturated fats and increase essential fats like oily fish such as tuna.


3. Eat more high fibre whole foods, green vegetables and apples.


4. Go organic where possible.


5. Take a good vitamin supplement.

By modifying our diets we can improve our health dramatically and this can be further enhanced with moderate exercise. More information on Syndrome X is available in a new book by 'The Bodydoctor, released this month.

If you have any queries or would like advice on health and fitness call Spencer on 07919101208 or email him at info@fitnessmaster.co.uk

By Spencer Cuckney

Spencer Cuckney has been a personal fitness trainer for 15 years.

According to recent statistics, a third of all British adults are likely to be obese by 2020 (source: The Royal College of Physicians, the Faculty of Public Health and the Royal College of Paediatrics and Child Health). With this in mind, should food producers be taking greater responsibility for the excessive use of sugar, salt and fat in their products? Should the Government be taking a tougher role in telling food makers to cut these levels? Or would a new 'tax' adding 17.5% to the price of fatty foods help to curb their popularity? The British Medical Journal recently claimed a 'fat tax' could help prevent 1,000 premature deaths from heart disease every year in the UK. With the rising statistics of obesity in the UK, it is clear that our diets need to change for the better or we'll be faced with serious consequences.

We eat processed foods everyday and by looking at the label it can sometimes be confusing to determine exactly how much salt, fat and sugar has been pumped into them to make them more appetising. For example, did you know that 'polydextrose', 'dextrin' and 'hydrolysed starch' are all types of sugar? Masses of hidden sugars are included in many everyday products, and according to some experts we consume around 61 bags of sugar (1k bags) each year (that's 135lbs). Did you know that a carton of juice drink contains 11 teaspoons of sugar or that a fruit yogurt contains over 7 teaspoons? (source: Bodydoctor).

Similarly, salt is also used in excess in many products and about 80% of our salt intake comes from processed foods. Experts say that if we cut salt from the average 12 grams a day to 3 it could prevent up to 52,000 deaths a year. Likewise, if the fat content of everyday foods were reduced it would help to save lives.

What is required is greater awareness about what goes into processed and packaged foods and much clearer information on product packaging, so we can all make more informed choices.

Where possible, it's better to buy fresh ingredients and prepare your own meals, fruit juices and smoothies, rather than buying pre-packaged alternatives. This is the best way to make sure you're not consuming excessive amounts of sugar, salt or fat unnecessarily. Don't add additional salt to your meal, use herbs and spices instead. Look for 'no added salt' on product labels, and only chose products with less than 0.2 grams of sodium per 100 grams. This combined with regular exercise will help to ensure you maintain your health and well-being.

If you have any queries or would like advice on health and fitness call Spencer on 07919101208 or visit www.fitnessmaster.co.uk

By Spencer Cuckney

Are you getting bored with your usual exercise routine? Is your daily jog around the park, exercise video, or twice-weekly game of tennis becoming a bit of a drag? Have you considered alternative forms of exercise? A Capoeira class is just one example of how you could add variety to your exercise routine, and increase your agility and fitness whilst learning something new.

Capoeira is a traditional Brazilian martial art that is both a form of dance and self-defence. It is the second largest sport after soccer in Brazil, and is increasingly becoming a popular form of exercise in other parts of the world including the UK.

Incorporating elements of music, dance, acrobatics and self-defence, Capoeira originated four hundred years ago and developed as a means of expression by African slaves in Brazil. Unlike other martial arts which are more aggressive in nature, Capoeira involves graceful flowing movements, performed in a circle with a partner to music created with traditional percussion instruments such as drums, stringed bows, and tambourines. You and a partner learn to move together, never making contact, but reflecting each other's movements as if in battle.

Capoeira offers a great all round workout for people of all ages. Here are a few reasons for giving it a go:

• Capoeira is a great form of cardiovascular exercise


• The constant movements work all muscles in the body, particularly your thighs


• It is a fantastic way to burn calories and improve overall fitness


• It improves strength and agility, vital for everyday situations from carrying shopping to lifting heavier items


• You will develop your self-esteem and learn some handy self-defence techniques too, making you feel more confident


• Capoeria, as with any form of exercise, is an ideal way to relieve stress. It helps the body to release endorphins that make you feel positive and refreshed


• It can help you develop skills such as co-ordination and balance. You will also develop faster reactions and greater memory skills as you learn and practice the moves


• Capoeira classes traditionally are very inclusive - an environment where people come together to share their interest in the movements and music.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Spencer Cuckney is managing director of health and fitness centre, healthquest in Richmond Hill, Bournemouth and has been a personal fitness trainer for over 10 years.

Before you start any fitness programme, exercise class or sports class, it is vital that you 'warm up' the body, as well as your mind, to prepare yourself thoroughly for physical activity. You can gently warm up on a stationary cycle, or by using a cross training machine or treadmill in your local gym. Skipping and jogging on the spot are also great ways to warm up.

A warm up has to start slowly and gradually, and should last between 5 and 15 minutes. It should result in a light sweat and an increased rate of breathing.

During a warm up routine, the muscles will become warm and pliable, which will stop them getting damaged or torn during strenuous physical exercise. It will also increase the heart rate gradually and will stop the heart from being put under undue stress. Once the heart is warm it will deliver oxygen and essential fuel to the muscles.

Following the gentle warm up, you will need to incorporate some static stretching. This will help to minimise the risk of injury, as the muscles are now more pliable allowing you to stretch them with a greater range of movement throughout the exercise routine or sports activity.

Just as important as the warm up is the 'cool down' at the end of your routine. This will help to bring the heart rate down slowly and safely, as well as ensuring that all of your muscles are relaxed. Cooling down is essential; particularlyif you stop suddenly during intensive exercise, as this can leave you feeling dizzy or you can even pass out. A gentle walk at the end of your workout is an ideal way to cool down, followed by some slow and controlled stretching to get you energised for the rest of the day.

If you have any queries or would like advice on health and fitness call Spencer on 01202 318 142 or visit www.hqhealthquest.co.uk.

By Spencer Cuckney

Spencer Cuckney has been a personal fitness trainer for over 16 years.

Do you find it difficult to get out of bed in the morning for your daily walk? Do you find yourself making all the excuses under the sun for not going to the gym on the way home from work? If so, remember that even regular, dedicated exercisers from time to time get bored with their routines. Here are a few tips to help you maintain your exercise routine and keep your New Year's resolutions:

• Evaluate your routine and think about why it has become boring; perhaps you need a change? Why not try Thai boxing instead of aerobics? This may give you the kickstart that you need. If you are used to working-out indoors on a bike or treadmill, try getting outside for a walk in the woods or a cycle by the sea.


• If you're used to team sports, why not try a new sport that you participate in individually like swimming or canoeing or maybe an adventure sport.


• Add variety to your usual routine. Try cross training, e.g. mixing different activities. Combine circuit training with free weights for example.


• Try to work out with a buddy or a personal trainer, which can add a social aspect as well as give you someone to offer encouragement and support, and help you track your progress.


• Have a specific goal, whether it's to increase the distance of your daily walk, go on a hiking expedition or run a marathon for example.


• Get a new gadget, e.g. a heart rate monitor that you can download from the Internet and check your progress, it can be a great motivational tool. Or invest in a new mountain bike to encourage you to get outdoors.

It is vital to maintain an exercise routine, as the human body is designed for physical activity. Regular exercise helps you to combat illnesses, minimises the impact of ageing and, ultimately, helps you to feel good about yourself.

If you have any queries or would like advice on health and fitness call Spencer on 07919 101 208 or visit www.fitnessmaster.co.uk

By Spencer Cuckney

Spencer Cuckney is managing director of health and fitness centre, healthquest in Richmond Hill, Bournemouth and has been a personal fitness trainer for over 10 years.

With Christmas now a distant memory, most of us are only just recovering from the many indulgences we enjoyed during the festive period and New Year celebrations. Here are a few tips on how we can ease our way into feeling revitalised and fitter as we embrace another New Year:

1. Make time for a healthy breakfast, as this is the most important meal of the day, and kick-starts the immune system.  Accompany this with a quality multi-vitamin or mineral supplement if required.


2. Initiate a fitness routine that can easily become an integral part of your daily/weekly schedule. Ideally, exercise will become as customary as sleeping, eating and working.  


3. Do this with a companion, either a friend or a trainer - you will give each other moral support and, as you will not want to let each other down you are more likely to do the exercises on a regular basis.


4. Drink several litres of water every day to enhance the immune system and flush out impurities.


5. Exercise several times a week if possible. While strenuous exercise is not everyone's cup of tea, a brisk walk for just 30 minutes up to five times per week will do wonders for your fitness levels.  Exercise helps strengthen the heart, improve bone density, control weight and make you feel more positive.


6. Remember that low-fat options are not necessarily better for you, as sugar levels are still high and contain calories.


7. Ignore the bathroom scales - how you look and feel should be more important.


8. Accept that diets do not and never will work in isolation. A diet must be supported by exercise and sensible eating if you want to achieve long-term weight loss.  Despite the craze for various celebrity-style diets, cutting a particular food out of your diet is an unproductive way of losing weight. View weight loss as a positive side effect of exercise and healthy eating. 

Look out for further tips from Spencer Cuckney on next week's Echo Fit Club page. If you have any queries or would like advice on health and fitness call Spencer on 01202 318 142 or visit www.hqhealthquest.co.uk.

By Spencer Cuckney

Spencer Cuckney of health and fitness centre, healthquest in Bournemouth, and Bodydoctor Fitness. He has been a personal fitness trainer for over 10 years.

Is the Atkins diet a safe way to lose weight? Despite many people achieving weight loss through the diet, the British Nutrition Foundation and the British Dietetic Association both advise against it, and the Food Standards Agency recently issued a health warning about low-carbohydrate diets. Now the company behind the Atkins Diet (Atkins Nutritionals) is warning Atkins dieters to limit their intake of red meat and saturated fats. So with all this in mind, should we be following the Atkins Diet?

The Atkins Diet involves cutting out starchy foods and eating more protein, which helps suppress your hunger and in turn you lose weight. However, I find it to be a total misconception as carbohydrates/starchy food are an essential part of your diet, providing important vitamins and minerals and giving you vital energy. The Atkins Diet is also high in saturated fat, which will increase your risk of heart disease.

High fat diets are associated with obesity, which is on the increase in this country, and people who are obese are more likely to die prematurely.

The Atkins Diet can cause several negative effects such as lethargy, tiredness, irritability, and insomnia in the short term. In the long term some health specialists believe that it can cause bowel cancer and kidney disease, however there is not enough research at this stage to prove this.

At the end of the day, if you eat a balanced diet with plenty of fruit and vegetables, which contain many vitamins and minerals, they can help to protect you from certain types of cancers and heart disease.

If you combine a balanced diet with an active lifestyle where you take regular exercise at least three times per week, you will maintain a healthy body weight and will not need a radical diet.

If you have any queries or would like advice on health and fitness call Spencer on 01202 318 142 or visit www.hqhealthquest.co.uk and www.bodydoctorfitness.com.

By Spencer Cuckney

Since 1982 childhood obesity has doubled, and one in ten six year olds are now obese.

A person who was overweight as a child is more likely to be overweight as an adult and they are likely to find it harder to lose weight. It can lead to health problems in later life such as high blood pressure, diabetes, and negative body image, which can lead to depression. There are so many reasons to assess your child's lifestyle and eating habits.

It is important to make lifestyle changes, as opposed to introducing 'diets', which don't work and can lead to a 'yo-yo' approach to weight loss and weight gain. The answer is to encourage more physical activity and ensure they are eating less fat, salt or sugar filled foods.

The Government recommends regular exercise, which is one of the most important lifestyle changes to consider. However, sometimes it can be difficult to get kids motivated in the first place. My advice is to make fitness fun and there are several ways you can do this:

• Encourage them to join a local sports class, they can learn new skills and make new friends.


• Get them a trampoline, skipping rope, hula hoop, or dance mat and make it fun by inviting their friends to join in, and set them goals or targets to reach.


• Take them swimming or cycling.


• Do more activities as a family and you can all get fit at the same time.

Another vital lifestyle change is to assess your child's eating habits.

• It is important to remember that today's food for children is much higher in calories than what it was a few decades ago and portion sizes have increased. Always read the labels on food and monitor the sugar, fat and salt content before you put it in your supermarket trolley.


• Don't be tempted to encourage your child to eat everything off of their plate at meal times if they say they are full.


• Leave it a little while before serving second helpings at meal times, as it takes a little while for the stomach to let the brain know that it is full.


• Fill your cupboards and fridge with natural healthy foods and educate your children about the importance of making sure they're getting a balanced diet. It's better that they understand the consequences and why you're minimising biscuits, cakes and other popular snacks.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Spencer Cuckney of health and fitness centre, healthquest in Bournemouth, and Bodydoctor Fitness. He has been a personal fitness trainer for 15 years.

The London Marathon has become a worldwide phenomenon and attracts participants from across the globe. The athletes spend months in training leading up to the big event and some achieve new world records each year. If you're inspired when you watch the event this Sunday and would love to start running yourself, here are a few guidelines to get you started.

Running is an excellent way to keep fit and in Dorset we have some of the most stunning scenery in the country, so you're missing out if you don't go for a brisk walk or run several times a week.

Firstly if you are not physically active it's advisable to see your doctor for a check up. Providing this is all clear, you could start by running for 10 minutes 3 to 4 times per week - with a few minutes of walking and a few minutes of running. You can gradually build this up to 30 minutes and once you are comfortable with this maybe try entering a 5 kilometre race to put yourself to the test.

If you're thinking seriously about entering the London Marathon in future years, you'll be looking at a 90-day training programme starting on Jan 1st. I recommend joining a running club as they can advise you on the programme that is best suited to you. An ideal programme would include a combination of running at a steady pace, as well as fast and slow paced intervals, and running uphill. You'll need to gradually build this up over the twelve weeks. You should also consider the following before embarking on a running programme:

Always start slowly to avoid injury and muscular aches and pains.

Get professional help in selecting training shoes and remember that you need to change them every 3 to 6 months.

Use a training log to record your progress - this will help to keep you motivated and help you to reach your goals.

Invest in a heart rate monitor - an invaluable piece of kit that will help to ensure you're running at the right pace.

Run for a charity - this will also help to motivate you and will also benefit a good cause.

Vary your routine to avoid boredom - change your running route often to keep things interesting.

Always stay well hydrated with plenty of water.

If you have any queries or would like advice on health and fitness call Spencer on 07969 850 360 or visit www.hqhealthquest.co.uk and www.bodydoctorfitness.com.

By Spencer Cuckney

For the third year running Men' Health Week, backed by the Men' Health Forum, raised awareness about the need for men to take better care of their health and to be more proactive about seeking medical advice.

This is undoubtedly a topic of huge significance, particularly because cancer is now the biggest killer of men in the UK. Every year, around 80,000 men die from cancer and 131,000 are diagnosed. Men are often slow to visit the doctor and on average report symptoms of testicular cancer 14 weeks after discovery!

It is important to realise that regular physical activity helps to improve overall health, reduces body fat, increases muscle tissue, and ensures better cardiovascular health. This means that you will be less likely to develop heart disease and some forms of cancer. It will also give you a stronger immune system and stronger bones.

Roughly 30 minutes of cardiovascular activity five times a week is a suitable amount of exercise to make a difference, and is also a brilliant way to let off steam, reduce stress and aid your sleep. Even the smallest changes could make a big difference.

Heart disease among men is also a huge problem in the UK, together with type 2 diabetes. In addition, men are 30% more likely to suffer from strokes than women, and one in three men can expect to develop some sort of major cardiovascular disease before the age of 60.

Do something positive now to reduce the risk of this happening to you. Follow these tips;

1. If you're concerned about any aspect of your health or well-being, seek medical advice as soon as possible, don't delay!


2. Read men' health magazines, leaflets and health websites to make sure you're fully up to date and aware of all the symptoms you need to look out for, what to do next and who can help


3. Incorporate some form of exercise into your daily routine five times a week


4. eat a diet low in saturated fats


5. eat more vegetables and fruit (experts recommend 5-9 portions a day)


6. choose low-fat foods and foods high in fibre


7. cut down on fat and cholesterol by having low-fat dairy products


8. choose lean cuts of meat, fish, and poultry


9. wherever possible limit foods high in salt and sugar

If you have any queries or would like advice on health and fitness call Spencer on 07919101208 or at info@fitnessmaster.co.uk

By Spencer Cuckney
With the arrival of another New Year many people's thoughts are already turning to fitness, whether they want to lose some weight and become healthier or simply be more active. This is good news; however a lot of people make the mistake of expecting results to happen overnight. The most important thing you can do before starting a new exercise routine is to set yourself realistic goals. Too many people rush into fitness and fail to achieve their goals and then give up, which is a real shame.

The best way to start a new fitness programme is to plan it carefully and start slowly. Make sure you have realistic expectations and this will help you to stick to the program in the long term.

The best way to start the New Year is to consult an expert - an experienced personal fitness trainer. They can help you in a multitude of ways, from developing a fitness plan that meets your specific requirements, to helping you stay motivated. They will also ensure that you are completing exercises accurately.

The gym is the perfect environment to get fit and improve your quality of life. However the gym is not everyone's cup of tea, so why not find an activity that can improve your fitness levels and be good fun at the same time. Once again, a personal trainer can help you with this. Here are just a few ways you can get fit:

• Cycling
• Kickboxing
• Running clubs
• Tae bo - a form of high impact aerobics that combines the moves of Tae Kwon Do, karate, boxing, ballet, and hip-hop dancing
• Track workouts
• Rock climbing
• Rope climbing
• Hiking
• Salsa dance
• Latin dance
• Belly dancing
• Capoeira - a form of dance and self-defence from Brazil
  There are so many great ways to get in shape and the list is endless. However, to get good results you need to make a firm decision and commit to get fit, and then get up and go and do it. Remember, if you pick an activity that you enjoy, then the chances are you will stick to it.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.
Visit www.fitnessmaster.co.uk or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney



Spencer Cuckney of health and fitness centre, healthquest in Bournemouth, and Bodydoctor Fitness. He has been a personal fitness trainer for 15 years.



According to research revealed this month from the US, there could be a reason why some people benefit more from going to the gym than others. Louisiana University researchers put 742 people through the same 20-week training programme, and many saw improvements in their fitness levels, whereas some didn’t see any difference. This study demonstrates that everyone is an individual and, therefore their exercise requirements will be unique too. This is why tailored training programmes are more effective than using a ‘one size fits all’ exercise routine.

Personal training is really about making the fitness program specific to the individual. If a personal trainer (PT) sits down with someone and discusses their requirements, their likes and dislikes, medical history and what their goals are, they will have a much better chance of putting together a program that will gain good results quickly. Initially a good PT would do the following:

1. A fitness evaluation – this is a series of tests designed to assess cardiovascular fitness, body fat percentage, flexibility and muscular strength endurance. This will give the PT a baseline to progress from.


2. The program is then designed around the results of the evaluation, as well as their individual fitness goals, time available, and many other considerations.


3. Supervised exercise - personal attention during exercise can make all the difference, as you are taught about exercise, e.g. how to do it, what the benefits are, and how to use the equipment correctly. This greatly reduces the chances of injury and helps you to maximise your time in the gym, which is particularly important for people with little spare time.


4. The PT will help to keep you motivated and will monitor your progress in line with your specific goals.

A personal trainer can boost your confidence, educate you in all aspects of fitness, act as a role model, and be a major source of encouragement. These are just some of the reasons why tailor made training is so effective. If you have any queries or would like advice on health and fitness call Spencer on 07969 850 360 or visit www.hqhealthquest.co.uk and www.bodydoctorfitness.com.

By Spencer Cuckney

Did you know that a can of cola contains nearly 10 teaspoons of sugar, or that a carton of juice drink contains 11 teaspoons of sugar? I bet you thought that a fruit yogurt was healthy, but did you know that some brands actually contain over 7 teaspoons of sugar? Even more shocking; of the total content of some popular children's cereals, 40% or more is pure sugar (source: Which report).

You may not realize, but masses of hidden sugars are included in many everyday products, and according to some experts we consume around 61 bags of sugar (1k bags) each year (that's 135lbs)! This is a major concern, as our bodies are designed to cope with only small amounts of sugar, and just two teaspoons of sugar a day (10g) can disrupt our immune system, which, in the long term, can lead to a wide range of symptoms including headaches, kidney stones, arthritis, and hardening of the arteries, in addition to tooth decay.

With such high sugar levels added to our diets, it's no wonder that a third of all British adults are likely to be obese by 2020 (source: The Royal College of Physicians, the Faculty of Public Health and the Royal College of Paediatrics and Child Health). I believe that food producers should be taking greater responsibility for the excessive use of sugar in their products.

Whilst sugar is found naturally in fruit, bread, and potatoes, sugar is added to foods during the manufacturing process and is largely used as a preservative to increase flavour and make food taste and look nice. Essentially though, sugar is of no nutritional benefit to us, and contains nothing but calories.

I believe that greater awareness about what goes into processed and packaged foods and much clearer information on product packaging is required, so we can all make more informed choices. Until then, I advise that you should:

1. Avoid sugar at all costs, but if that's not possible...
2. Reduce or cut out sugar added to tea and coffee, avoid snacking regularly on chocolate, biscuit, cakes with icing, sweets, and desserts such as ice cream.
3. Look at product packaging carefully and take a look at how much sugar is added to the foods and drinks that you regularly buy - remember one teaspoon of sugar is equal to 5 grams
4. When reading packaging, follow The Food Standards Agency guide, which recommends that 2g of sugar per 100g is fine, but 10g or more is far too much.
5. Stop and consider - is there a sugar-free alternative?
6. heck for these ingredients that are in fact other names for sugar, e.g.; 'fructose', 'corn syrup', 'sucrose', 'polydextrose', 'dextrin', 'hydrolysed starch'.
7. Halve the recommended amount of sugar when baking.

Spencer Cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services taht fit your budget and schedule.

Visit www.fitnessmaster.co.uk or call 07919101208 and begin meeting your fitness goals today.

By Spencer Cuckney

We all love BBQs in the summer as they are a great opportunity to make the most of the seasonal sun, whilst enjoying great food and sharing drinks with family and friends. However, it’s very easy to pile on the pounds with all those sizzling burgers and sausages, not to mention the refreshing beer or several glasses of wine that so easily slip down on a hot summers’ day. If you’re already on a nutrition and exercise programme or are thinking about starting one, you don’t have to miss out on all the fun. By keeping BBQ food lean and healthy, you can enjoy the benefits without adding on the pounds.

When shopping for BBQ ingredients make sure that you’re making healthy choices:

• Always read the label, check for sugar, salt and fat content.


• Choose low fat brands and go organic wherever possible.


• Choose wholegrain bread and rolls rather than white.


• Pick up plenty of fresh vegetables including courgettes, mushrooms, peppers and onions.


• Choose lean and reduced fat meat.


• Remove the skin from the chicken pieces to further reduce the fat content.


• Fresh fish is a great and healthy alternative to sausages and burgers. Fresh fish such as salmon and haddock are great for the BBQ, and they literally only need a few minutes to cook.


• When preparing your BBQ food, ensure that you complement the meat with plenty of fresh and crunchy salad full of raw carrot, lettuce, celery and tomatoes. Cut out the high calorie dressings and dips.


• Vegetarians can be well catered for with chunky vegetable kebabs, and vegetarian burgers and sausages.


• Avoid drinking lots of alcohol, especially when sitting in the sun. Opt for non-alcoholic beer and delicious cocktails or punch made with fresh fruits for a refreshing alternative to beer and wines. Ice cold smoothies made with fresh ingredients are very popular.


• Once the BBQ is over, a gentle walk or light activity is a great way to prevent feeling sluggish and lethargic in the summer sun. Get involved in a game of lawn tennis, badminton or football with your family and friends, or simply take a walk around the garden to stretch your legs.

With this advice in mind you are sure to have a great BBQ season, whilst maintaining your health and fitness levels.

Spencer Cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk or call 07919101208 and begin meeting your fitness goals today.

By Spencer Cuckney

Weight loss pills are no substitute for a healthy lifestyle. They should only be a consideration if your GP has recommended them and you are at risk from serious illnesses, such as diabetes, heart attacks, high blood pressure, high cholesterol or a BMI of above 30, as a result of being overweight. There is still a lot of research to be undertaken into weight loss pills and there are several side effects associated with them, so they should be regarded as a last possible resort or for short term usage only.

Historically, people who use quick fix drugs rather than changing their lifestyle for the better, tend to put the weight back on straight after they stop taking them. Additionally, if taken in the long term, your weight may decrease, however your overall well-being could be neglected. So, if you continue to eat the wrong sort of foods, e.g. those that are high in saturated fats, sugar and salt, your health will be compromised. Likewise, if you do not participate in regular exercise, your body will suffer in the long term.

Like many prescription drugs, they can have various side affects which can include insomnia, constipation, headaches, increased sweating, depression, light headedness, chest pains, shortness of breath, restlessness and confusion to name but a few. More importantly they can cause increased blood pressure and an irregular heart rate. If taken with alcohol they will increase its effects, and they are also not recommended for pregnant women.

With this in mind, weight loss pills should be approached with caution. To lose weight safely and effectively the best course of action is to establish a new routine of regular exercise and a healthy balanced diet. Healthier habits will give you more energy, vitality, and ultimately a longer life. Here are a few tips to follow:

• Exercise - be active for at least 30 minutes, five times per week


• Eat five portions of fruit or vegetables a day


• Cut out ready meals and any processed foods that are high in saturated fat, sugar or salt


• Drink more water


• Remember that inactivity deteriorates the body, so join an exercise class, start walking or cycling and get fit!

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

As we approach the winter months with the darker evenings drawing in, it’s tempting to become less active. At the end of a long day at work, it’s much easier to just curl up on the couch in front of the TV rather than taking time out for exercise. However, if you can continue to stay motivated, then you’ll be very impressed by the results you can achieve through regular exercise and good nutrition. Here are a few tips for maintaining your fitness levels when you least feel like it:

• The easiest way to stay fit is to do something that you actually enjoy – if you enjoy it then the chances are you will stick to it. Why not take up dancing or swimming?


• A great way to keep motivated is to set yourself a goal, as it gives you something to work towards. Why not aim to complete a 10k run, or set yourself a weight-loss target before your next skiing trip. You could take to the dry ski slopes to prepare for this and burn some calories at the same time. Or you could simply aim to lose a few pounds before the party season, so you can comfortably fit into that black dress or dinner suit.


• Create a schedule of fitness activities for the week, plan ahead and stick to it.


• Find a friend to train with you – this is known as a ‘buddy’ system and can really help you to stick to your schedule as you can motivate each other.


• A personal trainer is another good way to maintain motivation. Not only will they teach you to train more efficiently, but they will keep you on the right track and will be a constant companion, encouraging you at every hurdle.


• Training this side of Christmas will mean that you’ll start the New Year in great form and full of energy. Don’t wait until you have eaten too much at Christmas and partied too hard, as you will have an uphill battle at the start of the year.

Remember, when distractions to your fitness routine mount up then this is the time when you need to be most persistent and motivation can only come from within. When you start to see results from your health and fitness routine, then this is the best motivation you can get.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Many women would be shocked to learn that as they get older they lose around 6-7 pounds of lean muscle each decade! ‘If you don’t use it you lose it!’ Lean muscle is essential for maintaining your functional capacity in the long term, which is vital for day to day activities. If your lean muscle levels are low it means that your body is made up of a higher percentage of body fat, which can be detrimental to long term health. Training with weights will help women to maintain and increase their lean muscle levels to keep them active well into their older years. Here are a few good reasons to start weight training.

• Increasing your muscle strength will help to increase your metabolic rate which in turn will help you to burn more calories, resulting in a leaner and more shapely body.




• Lack of strength training and poor diet can lead to brittle bone disease, e.g. osteoporosis. It has been illustrated through studies that women in the 40-60 years age group who regularly do weight bearing exercise have benefited from increased bone density or bone strength.



• High levels of body fat are directly related to diabetes, heart disease, to name a few – weight training will help to reduce body fat.



• Most cases of back pain are directly linked to a weakness of the muscles in the lower back and abdominal region – strength training will help to prevent this.



• Strength training will help to increase energy levels.



• Regular strength training can also reduce the fatty deposits that can clog up your arteries.



• Women can increase their strength significantly in just six weeks through consistent strength training.

All of the above are about having a positive effect on your health and they also have the added benefit of making you look and feel much better.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Keeping fit is all about being active, and dancing is about as active as you are going to get! Dancing is a great way to stay in shape, and there are many different forms of dancing so there is something for everyone. It’s always easier to keep motivated if you’re enjoying yourself, and this is why dancing is such a good form of exercise as it can be a lot of fun.

You can alternate between different styles to help you stay interested, whilst keeping your fitness levels up. Dancing will help to improve your all round physical fitness and many dance forms can exercise all of the muscles in the body, including the heart. Each style works the muscles differently, which is why it is better to include several dance styles in your regular routine.

For example:

• Salsa and Jive are great if you want to tone up your muscles and they are very energetic forms of dance, which is good for the cardiovascular system.


• Jazz and modern dance styles are great if you want to build strength and muscle mass.


• Tap dancing is another energetic dance, which offers an enjoyable way to stay in shape.


• Bellydancing is great for working the abdominal muscles, hips and legs.


• Ballroom is still a popular and sophisticated style of dance with a partner and is good for your posture and energy levels.


• Line dancing is a good one for working and toning up the legs.


• ‘Movement expression’ is a lesser known creative form of dance where you move freely to music, and this can help to improve overall fitness levels.

A varied dance routine, comprising of several hours of dancing per week, can offer many benefits for your health when combined with a healthy diet. Here are just some of the benefits:

• Lowers blood pressure and increases circulation.


• Increases lung function and respiratory function.


• Increases flexibility.


• It is likely to improve your figure and help you to lose weight, depending on the frequency and nature of the dance.


• Improves mental health through reduced stress and depression.


• Improves sleep.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

The large majority of your diet should consist of fruit and vegetables. If not, then you’re missing out on the countless benefits that they provide for the body. Fruit and vegetables should be at the top of your shopping list. Make sure you pack your trolley high when you’re in the fruit and veggie section of the supermarket, as they are power packed with goodness and are essential to achieving all round well being, and long term health and vitality.

Ensuring you have a varied diet is crucial to good health. When selecting fruit and vegetables always pick a wide variety of colours. The Bodydoctor tells us that red, orange, yellow and purple ones, like peppers, berries and carrots, are packed full of immune-boosting phytochemicals. Green leafy vegetables, such as spinach, kale, watercress, rocket and lettuce, are a very rich source of magnesium and iron. He also recommends sprouted seeds, such as alfalfa or mung beans, as they are packed with vitamins, minerals and plant enzymes.

Here are a few more examples:

• Onions and garlic cleanse the system and can help to lower cholesterol.



• Broccoli, cauliflower, kale and Brussels sprouts are good sources of vitamins and assist hormone balance and detoxification.



• Citrus fruits, like grapefruit and oranges, are good sources of vitamin C, beta-carotene and bioflavonoids, which offer numerous health benefits.



• Apples are also a good source of vitamin C and pectin, which is also cleansing for the system.

Make sure you don’t over cook your vegetables, as you lose a lot of the nutritious content. Try to eat all fruit and vegetables as close to raw as possible. Rather than boiling them why not grill or stir-fry them? Steaming is also an excellent way to retain the all important vitamins and minerals.

Combining at least five daily portions of fruit and vegetables each day with plenty of water, pulses, grains, cereals, seeds, nuts, white meat and fish will help to see you on your way to a healthier lifestyle. Check out The Bodydoctor book for a full guide to power packed foods, what to eat and when to eat it, great recipes and more tips.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Stress in the work place is on the rise. A survey by healthcare consultancy, IHC highlights that 13.4m days are lost each year due to stress, anxiety and depression. This costs industry £11bn each year! Work place energies are dropping to an all time low according to another survey carried out by Adecco and the Chartered Management Institute. The survey also revealed that managers are working 14 hours longer than they are paid for and are not getting to spend enough time with their families. Life is becoming more time pressured and we’re all faced with challenges that sometimes we feel we cannot cope with, leading to stress.

If you’re suffering from stress then you may recognise any of the following symptoms: mood swings, anxiety, skin problems, tiredness, muscle tension, poor concentration, changes in sleep or eating patterns, low self esteem or poor memory. If any of these symptoms are all too familiar it is essential that you take positive action promptly, as long term stress has a detrimental impact on overall health. Perhaps you’re in need of some time off work? However, if you’re not due a holiday for a while, here are a few tips to help you get through the working week:

• Exercise improves mental health, emotion, and mood, and is an essential part of stress busting and relaxation. So why not get down the gym or join a regular exercise class?



• The worst reaction is to use alcohol, cigarettes or drugs to relieve tension. Instead, take time out for enjoyable physical activity such as sports or dancing. You can involve your whole family in this and get fit at the same time.



• When you do get tense, you also find that your breathing is much shorter, so you need to take deeper and slower breaths, and you’ll feel instantly calmer.



• Yoga is also recommended for combating stress, as it relaxes the mind as muscular activity is increased.



• Make changes in your diet such at cutting down on sugar or caffeine, which could be contributing to the problem. Of course, eating a balanced diet is vital, with plenty of fresh fruit and vegetables, and drinking lots of water will help concentration. 



• Try to make time for rest and relaxation each week; it’s vital for your sanity!

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

By Spencer Cuckney

Many people feel a bit low during the winter, although some people have more severe spells where they are constantly feeling down. They also have low energy, experience problems with sleep and appetite, and find it harder to concentrate to the point where they have difficulty functioning at work or at home.  This is known as Seasonal Affective Disorder (SAD) and is a type of depression that affects an estimated half a million people every winter.

The cause of SAD is not fully understood, but is thought to be linked to reduced exposure to light during the winter months. A hormone called melatonin that is secreted by the brain has been connected to depression and this is mostly released during times of darkness.

The symptoms of SAD vary from person to person and can include:

• Fatigue and lack of energy


• Excessive eating and greater need for sleep


• Cravings for sugary and starchy foods


• On-going low mood, irritability and sensitivity

Here are few tips that may help with some of the symptoms:

• Outdoor exercise during the day can make a real difference, so why not take a walk, run or bike ride for an hour and enjoy some fresh air.


• Maintain a well-balanced diet and cut down on processed foods.


• Light therapy may suppress the brains level of melatonin, although research is not conclusive on this.


• If you’re feeling depressed, consult your doctor who will be able to advise further.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today

 

Your resource to helping you lose weight and become healthy

1. Since you wish to lose weight, your target = BMR - 500 kcal Work out your BMR basal metabolic rate – this is to define how many calories your body will require per day. By having too many calories you will simply put on weight, having less than you require will help you to lose weight. Body weight (lb) x 15 + (moderate activity [mins/pday] x 3.5) as you want to lose weight then your target = BMR-500 kcal.


2. Fruit for breakfast - Try eating fruit for breakfast! Fresh fruit – apples, grapefruit, strawberries, cherries, oranges, kiwi, melon, and grapes all count. In fact, any fruit works – and there are so many to choose from. Eating fruit for breakfast will get you on the road to having a healthier body right away. Fruit in its raw form is full of vitamins and minerals and will give you lots of energy and also it is low in calories.


3. Eat slowly - When we eat slowly, the process of chewing and mixing foods in our mouth with saliva is the first step in digestion. The more we chew our foods, the less work is needed to digest them. For people who are constantly experiencing bloating, stomach pain or heartburn after eating, they are eating too fast and are causing indigestion. The other benefit of eating slowly is to prevent over eating. By eating slowing, we allow the stomach to signal the brain when we have eaten enough before we have eaten too much. For people who want to eat less, eating slowly is most effective.


4. Regular exercise - For the best results, add exercise to your plan. Regular exercise not only expends energy as you’re doing it, but can also lead to increases in your basal metabolic rate, so you’ll burn more Calories even at rest. High-intensity exercises burn the most Calories, but don’t select exercises solely on their fat-burning potential. Instead, pick exercises (i.e. sports activities) that you enjoy, and want to incorporate into your daily routine.


5. Portion size – You can lose weight and still eat your favorite foods! Just decrease your portion sizes by half. For example, if you are used to eating a whole baguette or sub sandwich at lunch, just eat half and supplement your meal with raw veggies on the side and finish of with some fresh fruit. Then wait to see if you're still hungry. If you pause after eating the first half and allow yourself a few minutes to feel satiated, you just may find you're too full to eat the other half anyway.


6. Natural foods – natural foods are so much better than processed foods as they contain more goodness in the way of vitamins and minerals, they are lower in fat and do not contain any hidden harmful additives such as preservatives and pesticides. A lot of processed foods contain a lot of hidden sugars which will make you put on weight. 


7. Indulgence – Don’t feel guilty about giving yourself a treat from time to time, just make sure you keep an eye on the quantity and frequency of it. If you deny yourself any treats then you are more likely to relapse into your old unhealthy ways.


8. Watch out for sugary drinks – many fruit drinks contain hidden added sugars. Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.


9. Keep a journal - Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.


10. Do not skip meals - Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day. If you cut back and miss too many meals your body will go into a starvation mode and subsequently hang onto its fat stores.

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk    or call 07919101208 and begin meeting your fitness goals today