Dynamic stretching; the new black

bristol personal training
At Personal Space we've been using dynamic stretching during warm up with clients for some years, (yes, yes, we're very on-trend here) but some of you may be asking "why are you doing that instead of traditional static stretches?" The answer is because research shows it may be a more effective way of preparing the body for the more intense exercise to follow, and that force production is in th...
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Your eating ‘window’ and it’s effects on body composition!

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I was having a chat with a client this week, after we had a look through their lifestyle log, which included their weekly dietary habits. One factor we discussed was timing of eating. Quite often when we all look at diet, a big focus is what makes it up, as that’s what’s been drummed into us. But what about considering timing of eating? It has surprising affects! We are creatures...
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‘Why zebras don’t get ulcers’ – first glimpse

bristol personal training
I have been lent a book called Why zebras don't get ulcers, the acclaimed guide to stress, stress-related diseases, and coping, by Robert M. Sapolsky. I am on chapter one; here are a few snippets I have learnt from it so far: "We are now living well enough and long enough to slowly fall apart" says Sapolsky. Many of todays diseases where damage accumulates slowly (cancer, cardiovascul...
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Keeping it real!

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I was driving into work today and it was a beautiful morning, one where you know it’s going to be a good day! This already helps to frame my positive day! I use my commute to work to partly think through my oncoming day, just as I use home-time to reflect on what has been. So this morning I was thinking about mental health. There’s been a lot of media attention recently on menta...
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How to lower your BP without drugs

bristol personal training
The UK guidelines for blood pressure (BP) are as follows: Under 120 / 80 is desirable, 120 - 140 / 80 - 90 is elevated, with >140 / >90 being classed as hypertension stage 1. Recent revisions to US guidelines are slightly different, with >130/>80 now described as hypertension, in response to the increase in people with high BP. More than one in four adults in the UK have high BP. ...
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The gift of life!

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I strongly believe that life is a gift. I do think a lot of the time we take it for granted, but it’s when you consider the odds of you being alive, you realise you really are, one of the lucky ones. On researching I found out that the chances of you being born are like 2.5 million people, rolling a trillion sided dice, and ending up with the same number!! Wow! Just Wow! So do we...
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mountain biking thrills

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Rock Shox, berms, "give it some air" (I didn't), front suspension, drop-offs (not for me!), padded baggy shorts, special shoes, mud, knobbly tyres, back wheel skids (no fear!). All terms I've been introduced to on my first real mountain bike excursion in Wales, other than family trails. In glorious sunshine we climbed for forty minutes in Cwmcarn forest, South Wales - the route up was a nic...
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Man vs Mood!

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I will make no secret of the fact I’ve been struggling with my mood lately. Whilst I try and give myself a good talking too, it doesn’t always work! So in my self talk I’m like “ right Stuart, you cannot carry on like this, something needs to change! Right! Get the food back on track! Cue change. With fluctuating moods and energy it’s much harder to stay on the line you want....
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Al fresco smoked tuna lunch

bristol personal training
The sun was out at 12:30, so lunch on the decking was tempting. Needed a puffer gilet on, it's not that warm yet! I have just discovered smoked tuna slices from Lidl, which are delicious. A good protein option to go with avocado & salad. The only problem is it's not Marine Stewardship Council certified, which is a shame. :( Lisa :)
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Muscular development!

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I had a young lad in this week with a goal of putting on some muscle. Despite popular belief, its really hard to put on appreciable muscle, unless you are chemically assisted or have gifted genetics. It can be done, and done well, but it just takes a lot more perseverance, a little longer time, and continued application. It’s not common knowledge, but I had a training partner who...
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