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	<title>The TJF BLOG</title>
	<link>http://www.tjfpersonaltraining.com/thetjfblog</link>
	<description>A blog about health and well being</description>
	<pubDate>Sun, 07 Mar 2010 11:34:09 +0000</pubDate>
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			<item>
		<title>Breakfast Recipes</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=121</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=121#comments</comments>
		<pubDate>Wed, 11 Feb 2009 20:21:47 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Recipes]]></category>

		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Nutrition Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=121</guid>
		<description><![CDATA[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 calories
Omelette:

6 egg whites
3 oz chicken or salmon
¼ cup onions
1 ¾ cups spinach
1 cup celery
1 tomato
1 tsp [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=121</wfw:commentRss>
		</item>
		<item>
		<title>Ten tips for better sleep</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=120</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=120#comments</comments>
		<pubDate>Wed, 11 Feb 2009 20:19:06 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Wellbeing Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=120</guid>
		<description><![CDATA[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 [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=120</wfw:commentRss>
		</item>
		<item>
		<title>Breakfast benefits</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=119</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=119#comments</comments>
		<pubDate>Mon, 09 Feb 2009 20:33:40 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Nutrition Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=119</guid>
		<description><![CDATA[You have probably heard that breakfast is the most important meal of the day, maybe you read this somewhere or it was your mum who told you? Either way it’s true!
Benefits of eating breakfast include:

Most people experience their lowest levels of blood sugar in the morning. By eating a meal (breakfast) you are actually, “breaking [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=119</wfw:commentRss>
		</item>
		<item>
		<title>Healthy Eating Overview</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=118</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=118#comments</comments>
		<pubDate>Fri, 06 Feb 2009 10:08:34 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Recipes]]></category>

		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Nutrition Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=118</guid>
		<description><![CDATA[Andrew Pascoe&#8217;s Top Tips:

Eat more frequently – 5-6 smaller meals per day are better than 3 large ones.
Drink at least 8 glasses of water per day
Don’t over eat. Chew your food and take time to enjoy it
Eat a variety of foods, colours, tastes and textures. Eat with your eyes as well as your mouth.
Balance it out. [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=118</wfw:commentRss>
		</item>
		<item>
		<title>Daily activity</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=117</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=117#comments</comments>
		<pubDate>Fri, 06 Feb 2009 10:05:07 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Fitness Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=117</guid>
		<description><![CDATA[Improvements in health &#38; fitness are not limited to your personal training sessions! Simple activities performed through the course of your normal day will increase energy expenditure considerably helping you to become fitter and leaner.
Try some of the following every week:

Walk it off: Walk shorter journeys instead of driving or taking the Bus/Tube. For example [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=117</wfw:commentRss>
		</item>
		<item>
		<title>Water</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=115</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=115#comments</comments>
		<pubDate>Fri, 06 Feb 2009 09:49:59 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Nutrition Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=115</guid>
		<description><![CDATA[Did you know that your body is composed of about 75 percent water?! Drinking enough water each day is essential to optimal health but are you drinking enough?
Benefits of water &#38; proper hydration are as follows:

Increases the % of fat used for energy
Decreases appetite
Distributes nutrients throughout the body
Regulates body temperature to help avoid over heating
Maintains [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=115</wfw:commentRss>
		</item>
		<item>
		<title>Benefits of Regular Exercise</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=114</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=114#comments</comments>
		<pubDate>Fri, 06 Feb 2009 09:47:25 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Fitness Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=114</guid>
		<description><![CDATA[Congratulations on Just take a look at the benefits you will see and feel in your body when starting your new TJF exercise regime!
Exercise increases:

Flexibility
Work, recreational and sports performance
Sense of wellbeing and confidence
Blood lipid profile (cholesterol levels)
Insulin sensitivity
Immunity
Stroke Volume (amount of blood pumped by heart per beat)
V02 Max (fitness level)
Lean body mass (muscle)
Posture

Exercise decreases:

Daily Fatigue
Anxiety/stress
Depression
Coronary [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=114</wfw:commentRss>
		</item>
		<item>
		<title>DOMS - Delayed Onset of Muscle Soreness</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=113</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=113#comments</comments>
		<pubDate>Fri, 06 Feb 2009 09:42:49 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Fitness Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=113</guid>
		<description><![CDATA[The technical name for the soreness that we have all felt following an exercise session is delayed onset of muscle soreness abbreviated as DOMS.
It is common and normal to experience DOMS with a new training plan or exercise and it is mainly caused by muscle fiber damage. Approximately 8 hours after exercise, muscles are generally [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=113</wfw:commentRss>
		</item>
		<item>
		<title>Reasonable Weight Loss Expectations with Exercise</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=112</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=112#comments</comments>
		<pubDate>Fri, 24 Oct 2008 11:01:48 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Wellbeing Articles]]></category>

		<category><![CDATA[Fitness Articles]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=112</guid>
		<description><![CDATA[In theory the math should be simple. Burn 3,500 calories more than you consume in one week and you will lose a pound. Unfortunately, our bodies rarely cooperate with the formula. All you have to do is watch one of the reality weight loss shows to know that a person can eat sensibly and dedicatedly [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=112</wfw:commentRss>
		</item>
		<item>
		<title>Waterproof trainers a must for any park trainer!</title>
		<link>http://www.tjfpersonaltraining.com/thetjfblog/?p=111</link>
		<comments>http://www.tjfpersonaltraining.com/thetjfblog/?p=111#comments</comments>
		<pubDate>Thu, 02 Oct 2008 14:48:15 +0000</pubDate>
		<dc:creator>Tim Jones</dc:creator>
		
		<category><![CDATA[Top Tips]]></category>

		<category><![CDATA[Tim's Diary]]></category>

		<guid isPermaLink="false">http://www.tjfpersonaltraining.com/thetjfblog/?p=111</guid>
		<description><![CDATA[So I managed to find out that Nike actually sell Goretex trainers! I did get very excited and bought myself two pairs but they have proven to be amazing. Now I can cycle, run and train my clients without fear of getting soaking feet.
I am exceedingly happy as you can see and I though I woulg share [...]]]></description>
		<wfw:commentRss>http://www.tjfpersonaltraining.com/thetjfblog/?feed=rss2&amp;p=111</wfw:commentRss>
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