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SOULTRAINER | NEWS & INTERVIEWS



News


Soul Trainer has a new location!!


From January 5th 2015 Soul Trainer will be permanently operating from a new training location in Dartford, Kent. Located within the "Broadway Physiotherapy Clinic".


During my time as a Personal Trainer, it has been quite apparent, that for lots of people felt intimidated or self-conscious when training in public, or simply did not know how to make the most of the equipment available. Others who sought personal training at home, also found it difficult to stay motivates when the trainer was not with them or were not fortunate to have the right or enough equipment at home. I have taken all of this into consideration and believe this could be your perfect solution.

It was with your concerns in mind, that I decided to open a personal training studio. A place that would cater exclusively in personal training and nutrition, where people could be trained in a friendly yet private environment, and provide you with all the equipment, facilities and knowledge you would need to reach your health and fitness goals.

The idea is to became reality in January 2015, and open fully on January 5th 2015, although will be holing limited sessions from December 2014 (Contact me today to book your space)

The Soul Trainer Personal Training Studio is fully equipped for all your needs. With me, your Personal Trainers and a Massage Therapist and Physio Therapist on hand, you will be expertly guided and encouraged to achieve your goals.

We very much look forward to welcoming you at the Soul Trainer Personal Training Studio!

For more information or to speak to us please contact us.

Also on hand are.....


Jennette Wand, holistic masseur.

Synopsis:
Massage is the use of hands to manipulate the soft muscles of the body to aid in relaxation, stimulation or rehabilitation of the body and will help to promote suppleness of the body’s muscles, improve your circulation and reduce any stress you may be experiencing.

Massage is known for making you feel soothed and comforted as touch is known to promote those feelings.
Massage also has an unknown stimulating effect of the body’s systems.
Massage helps to improve the Circulation, Digestion and Neural communications. Massage has an Invigorating and Relaxing effect on muscles helping to prevent Spasms and Stiffness. Massage also helps to speed up Skin desquamation and Cell regeneration.
It is thought that up to 75% of all illnesses are a result of stress on the body so massage can help bring a greater health benefit to you other than it just being a pampering treatment such as.

• Relaxation and helps to reduce stress
• Increases blood and lymphatic circulation
• Relaxes tight muscles and improves there function and tone
• Maintains/ increases mobility of bones and circulation, nourishment of bones
• Relieves stiff joints
• Improves posture
• Encourages deeper and more relaxed breathing
• Provides a sense of wellbeing and induces sleep
• Improves function and appearance of skin
• Helps to break down fatty tissue and cellulite
• Improves digestion, constipation and flatulence


And.....



Paul Conrad BSc (Hons), MSc, MCSP, MMACP (Chartered and State Registered Physiotherapist)


Paul qualified as a Chartered Physiotherapist from Southampton University in 2004. He began his Physiotherapy career at Bromley Hospitals NHS Trust, where he worked for four years. He left the NHS as Senior Physiotherapist in 2008 to embark on a career in private practice. Paul's NHS training and private experience has exposed him to teating a wide range of musculoskeletal conditions including acute and chronic pain and post-operative rehabilitation.

Paul's drive to keep abreast of new approaches through evidence based practice led him to complete his Masters degree in Musculoskeletal Physiotherapy at Brighton University in 2012. Following the completion of his Masters Degree he obtained full membership status to the Musculoskeletal Association of Chartered Physiotherapists (MACP).

The MACP is a group of over 1100 physiotherapists, who are members of the Chartered Society of Physiotherapy. In addition to their undergraduate training they have all undertaken extensive postgraduate study and reached a recognised standard of excellence in neuromusculoskeletal physiotherapy. In the UK the MACP is recognised as the specialist manipulative therapy group by the International Federation of Orthopaedic Manipulative Physical Therapists.

Paul also has experience in the management of sports injuries, having previously worked part time as a Charlton Athletic Youth Academy Physio and in treating UK Judo athletes.

Paul's clinical focus is on treating the underlying cause for musculoskeletal dysfunction and pain, rather than simply treating the symptoms. He gains great job satisfaction from seeing his clients recover from injury and realise their true potential. He believes treating patients as individuals with their own unique goals and expectations.






Fact of the fortnight

What is My BMR and How Can it Help Me to Lose Weight, Tone Up and Burn Fat

BMR stands for Basal Metabolic Rate.
Your Basal Metabolic Rate is the number of calories required by your body to keep you functioning whilst at rest. You may also know this as your metabolism. To work out what our BMR you will need to use the equation below.
Whether your goal is to lose weight, tone up, or build muscle the one thing you all have in common is that you would all like to burn body fat.
BMR Formula
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR).
This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.
Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular will underestimate calorie needs and the less muscular and excessively overweight will over-estimate calorie needs.

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation.

Harris Benedict Equation
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories).
The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation (similarly to BMR) will be very accurate in all but the very muscular will underestimate calorie needs and the less muscular and excessively overweight will over-estimate calorie needs.

If you’re measuring your metabolism (or calorie needs) with a calculation, make sure the calculation you’re working with takes the following into account for a more accurate estimate:
• Your age
• Your gender
• Your activity level


A classic calculation for determining one’s metabolic rate is the Harris Benedict Equation. It may seem like quite a bit of math, but it’s really rather simple to complete:
To really determine your body’s energy needs, you should also account for how often you exercise. Use this table to adjust the Harris Benedict Equation to account for your physical activity level:
The number you calculate is the amount of calories it’d take to maintain your current weight based on your age, height, weight, gender, and physical activity level. So if weight loss is your goal, try to cut out anywhere from 200 to 500 calories per day to achieve a .5- to 1-pound weight loss per week.

First, determine your BMR using our BMR Calculator or our BMR Formula provided above, then apply this to the next formula.

Daily Calorie Needs: Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are immoderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


If you need help or have any comments with any of the information supplied, please don't hesitate to contact me via email

SOULTRAINER | EXERCISE & RECIPIES

Exercise

So this fortnight I have come across a rather good little challenge. This was first brought to my attention by a family member who is a keen fitness enthusiast. Since being passed this rather good little fitness nugget, I have challenged one of my clients to cary this out for the whole month of September and I shall be showing you the before and after pics at the beginning of Oct so watch this space....





Give it a go and post your before and after pics to Soul Trainer advising of your name, age, when you started the challenge and whether you would be happy for me to post your pics online.

Wishing you all the best of luck


Recipes

grilled halloumi and pomegranate Salad





It would appear that someone has flicked a switch and the sun has been turned off, which is a pity BUT on the bright side our taste buds are still well and truly shining! This fortnight I have decided to keep as much of the sun as possible, keeping this meal light both in weight and calories, this meal bursts with colour and as there is no getting away form the slightly cold and darker days, some warmth with grilled halloumi cheese.




Method:

1: Buy a bag of mixed leaf salad (an extra bit of baby leaf spinach goes down quite well too), wash under water and place on a place along with some chunky chopped tomatoes (I find the small mixed tomatoes are the best for flavor).

2: Cut your halloumi into slices of about 0.5cm and place under the grill (med/high) for 3-6 mins or until golden, on each side (depending on your grill), and place delicately on top of your mixed salad.

3: Top with a good tablespoon of pomegranate seeds, a little olive oil to taste (although not necessary).


Please email or tweet if you have any questions or recipe ideas.
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