Archive for the 'Wellbeing Articles' Category

The Luxury Channel Interview

Posted in Affiliates, Fitness Articles, News, Wellbeing Articles by admin on September 8th, 2010

This interview was featured in the August 2010 Issue of the Luxury Channel Newsletter – to vie click here http://theluxurychannelmagazine.com/tjf-personal-training/

http://www.theluxurychannel.tv/index.aspx

What are the fundamental principles behind TJF’s training methods?The TJF training style is multidisciplinary, emphasising the Integration of mind-body fitness with traditional exercise prescription. We specialise on the movement and function of the client’s body and create our exercise programmes specifically for the individuals needs. Whatever their goal we will assist and empower them to achieve it in the shortest amount of time possible by creating an efficient and effective programme for their body.In your opinion, what made you the go-to personal trainers in London? We pride ourselves on one thing. We really listen to the needs of our clients – in our opinion the real skill in personal training is listening to what the client wants and being able to identify what the client needs, incorporating the two together into an effective wellness and training plan that gets them to their goals as quickly as possible. Our results speak for themselves.Can a personal trainer really help if the individual doesn’t have the right attitude or motivation? Motivation is a big part of personal training yes… But the trick is being able to influence someone’s actions when you are not there. Empowering people can have a much more effective response – after all a workout is only 60 minutes, the rest of the day they need to be mindful of their health programme. If you can master this then the hard work is done. The training element is the fun part.What would you say to people who have struggled their whole lives but are still not comfortable with their bodies?Generally there is that tipping point where people are so unhappy with how they are that they are willing to do whatever it takes to do something about it. Obviously prevention is always better than cure, but it’s never too late… There are success stories taking place everyday. You could be the next one…How important is nutrition? As personal trainers our job is to primarily promote the important of exercise into getting the physique you want. Therefore if we tell you that diet is 90% of it – it must be true!What are you top five tips for someone who wants to improve his/hers fitness? If you want to improve your fitness then you must first understand the meaning of fitness. Being fit does not mean you can run 10 miles, or sprint really fast, or be really flexible or have good reaction times, or have great balance. It is a combination of all of these things…Therefore our top 5 tips for being fit are:1.      Make sure you have the correct nutrition to complement your training programme2.      Incorporate dynamic stretching into your training regime3.      Workout the right amount, 60-90 minutes is a good amount to work up to 5 days a week. Too much of something good can still be bad!4.      Make sure you do 30 minutes cardio vascular training during each workout5.      Vary your exercises as much as possible so the body has to keep working in different waysYou train the some of Hollywood’s brightest stars (although no names can be named) How does preparing a physique for a film differ from the more personal requirements of other individuals? Each film role is obviously very different and depending on the physique the client needs to develop and the amount of time they have – we will develop a programme accordingly. We treat the clients exactly the same as we would anyone else. However the programme may be slightly more aesthetically based to begin with due to time restrictions.In your opinion, what constitutes the perfect male shape and the perfect female form? I think everyone’s opinions are different on what is the perfect body, but generally if you have great movement, excellent static and dynamic posture, eat healthily 90% of the time, workout 4-5 times a week doing a variety of functional strength and conditioning you will have the perfect body for you!Is there such a thing as healthy indulgence? Yes completely. But the indulgence must be portion controlled. We would lie if we said we did not enjoy a dessert every now and then. But it’s important to deserve these treats and not see them as a necessity or something that makes you feel better. Eating comfort food is just a way of compensating for something else.How do you manage to integrate fitness fads with clients needs?Fitness fads are something we avoid. Our approach looks at the human body and we have learnt how to train the body looking at the inside out. We rarely use equipment for training, especially no machinery. With the forces of nature, gravity ground reaction momentum and inertia it is astonishing the number of ways you can affect the body.  Clients needs are met through detailed assessment and meticulous planning.Recently The Times Style section ran a feature on how society’s ideal body image has changed over the last few years from size 0 and skeletal to something more healthy and wholesome.  How do you find this affects the regimes you create?Our regimes are not affected by what other people are saying. We would never promote size 0 as it just isn’t healthy. However some people have different morphological profiles and have different metabolisms etc, so clients develop in different ways. The same exercise for one person creates a different response in another. We avoid the ginger bread man training plan and create a personalised plan for each client. Our aim is to help the person be the best that THEY can be…How do you feel the recession has affected your clients’ outlook regarding their fitness?Luckily we work with a clientele that have not been affected by the credit crisis so this has not influenced us. If anything we have got busier!Stress is a major factor that stops people achieving their target weight. When you train your clients do you look to at the whole (body and mind) in order to get them on the path to health? Totally. Mind Body Spirit is an important integration into how we train our clients. Our philosophy is strong body strong mind. Stress is something that affects you and your motivation to workout, but the right amount of working out will lower your stress levels. It’s important that you keep the circle going in the right direction.Tell us about your new retreat… We will be launching a very high end Privacy and Wellbeing retreat in Phuket in the coming months in a fabulous villa – it will be called “The Arcanum”. We don’t want to give away too much information yet as we will be doing a very big launch later in the year. Watch this space…What are the challenges for personal training in the future? The challenges are how to influence enough people. Personal Training is currently something that only really wealthy people can afford. Trainers are in a unique position to help others ans we need to find a way to incorporate fitness into the community more.What is luxury? Luxury is being good to yourself. Indulging in something that you do not need but you know you will benefit from and will make you happy. Whether it be materialistic goods or pampering services. I see personal training as a luxury, as I can’t afford to have it! I am lucky my wife is a trainer ☺Biography Tim is a biomechanics and functional movement specialist. After gaining a BSc in Sports Science, Tim moved on to study under John Hardy from Faster Education the UK’s leading Human Function Institute. Since 2001, Tim has dedicated his time to becoming one of the best personal trainers in London. In 2005, Tim launched TJF with his wife, Ariane – an elite team of health and fitness trainers, which has rapidly become established as one of the foremost and successful lifestyle coaching and personal training organisations in London. Tim has a high profile client base including a number of movie and rock stars, with his achievements regularly featured in many top publications.Ariane made an early start in her sports career growing up in Rio, Brazil, where she became a professional Ballerina at the tender age of 14 – she applied her trade in America for the American Ballet. Ariane came to London 6 years ago, focusing her natural talents exclusively in the field of health and fitness – with a dedication that has led her to become one of the finest personal trainers in London and one of the leading female trainers in the industry. Ariane has a very high profile client base and is regularly featured in a number of publications. She is also a co-founder of TJF and is instrumental in developing and maintaining the highest quality fitness programmes of personal training in London available to our clientele.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

Breakfast Recipes

Posted in Nutrition Articles, Recipes, Top Tips, Wellbeing Articles by admin on February 11th, 2009

Refreshing breakfast:

  • 1 cup milk, low fat (1%)
  • 1 piece of fruit (apple, nectarine etc)
  • ½ cup cottage cheese, low fat
  • 1 handful Brazil nuts
  • 1 tsp olive oil

Chop the fruit and mix with the cottage cheese and add the olive oil – 353 caloriesOmelette:

  • 6 egg whites
  • 3 oz chicken or salmon
  • ¼ cup onions
  • 1 ¾ cups spinach
  • 1 cup celery
  • 1 tomato
  • 1 tsp olive oil

Sauté vegetables until softened, stir in egg whites and meat. Cook until set with seasoning of your choice – 293 caloriesEggs on Toast:

  • 3 whole eggs
  • 1 piece of whole grain toast
  • 1 tsp butter

Poach the eggs, toast the bread and enjoy – 400 caloriesCereal and side serving:

  • ½ cup low fat milk (1%)
  • ½ cup of sugar cereal (porridge, musilee, bran flakes)
  • ¼ cup chopped fruit (e.g. pineapple, apple, nectarine, blue berries)
  • 3 ½ oz of mozzarella cheese

Enjoy your preferred, non sugary cereal with milk and fruit. Have a slice of cheese on the side – 294 caloriesBon Apetite!!Andrew PascoeTJF Personal TrainerTo visit Andrew Pascoe’s profile page please click here – Personal Training and Nutrition.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

Ten tips for better sleep

Posted in Top Tips, Wellbeing Articles by admin on February 11th, 2009

In today’s fast paced and hectic lifestyle it is more important than ever to recharge your body by getting some quality sleep every night. The quality and quantity of your sleep will determine how productive and energized you are the next day.Use the following ten tips to help you get the best sleep your body needs and deserves…

  • Maintain a regular bed and wake time schedule, including weekends.
  • Get into bed by 10:30pm
  • Establish a regular, relaxing bedtime routine such as a relaxing soak in a hot bath, listening to soothing music or reading a book.
  • Create a sleep-conducive environment that is totally dark, quiet, comfortable and cool.
  • Sleep on a comfortable mattress and pillow.
  • Use your bedroom for sleep and sex only.
  • Take work materials, computers and televisions out of your sleeping environment. These electrical appliances emit electromagnetic energies which can disrupt natural sleep/wake cycles.
  • Drink plenty of water. If your body is dehydrated it responds as though it is experiencing stress. A stressed body produces stress hormones which are awakening hormones.
  • Exercise regularly but ideally complete your workout at least a few hours before bedtime.
  • Avoid stimulants such as nicotine, caffeine and alcohol close to bed time. (Ideally avoid caffeine after lunch). These products stimulate stress hormones such as cortisol an activating hormone your body recognizes for work, combat and movement!

Sleep tight!Andrew PascoeTJF Personal TrainerTo visit Andrew Pascoe’s profile page please click here – Personal Trainers.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.