Archive for May, 2007

Why are squats so good for you?

Posted in Fitness Articles, Wellbeing Articles by admin on May 31st, 2007

This article has been drawn from Eat, Move and be Healthy – written by Paul Chek, which is widely considered the bible of holistic health and wellbeing.Here at TJF Personal Training we are big fans of squats. If you incorporate squats into your training then you will see vast differences in your energy levels, strength levels and your physique. But first lets talk about what a squat is and why they are so good for you.The squat is one of the fundamental stages of gait development when children learn to walk. Before a baby will stand it will learn to squat as it is one of the most important functional movement patterns a human can perform. But through the changes in society and such inventions as the modern day toilet we are no longer required to perform full squats on a daily basis – and so our motor engram patterns have changed, our muscles have become imbalanced and we have become less functional. If you watch a young child it seems like second nature to them when they squat down to pick up a toy. If you cant perform a full squat then you are less physically functional than a 2 year old! Something I would want to address quite quickly!So if squats are so important for your body then it makes sense for us to be performing them regularly. But how?FOR THOSE OF YOU WHO CAN’T, THIS IS HOW TO SQUAT

  • Stand in proper alignment, with your feet shoulder width apart.
  • Draw your belly button inward towards your spine and keep the spine straight.
  • Allow yourself to lower to a squat position under control without compensation.
  • Keep the weight through your heels.
  • When at the bottom of the squat extend your hips, knees and ankles to a standing position.
  • Try to breathe throughout the exercise

Try starting with 3 x 12 sets per day with 90 seconds rest between sets. Progress slowly so you don’t get DOMS (delayed onset of muscle soreness) and try to increase the repetitions in each set. In a few days you should notice an increase in your energy and strength levels and may even see your bowel habits improve. Bowel habits you say? Well read the statement below!”Many early naturopathic physicians attributed the massive increase in constipation in the late 1800’s and early 1900’s to Thomas Crapper, often mistakenly thought to be the inventor of the modern day seated toilet; Thomas Crapper was actually a plumber that popularized the toilet but didn’t invent it. To combat the fact that the modern toilet doesn’t require a full squat, and therefore doesn’t facilitate evacuation of the colon, Colon Hygenists recommend the use of a footstool ranging from 6-14��? in height” – Paul Chek.This makes you wonder what else isn’t good for you!To return to the TJF Personal Training homepage click here – Personal Trainer London.PS: Please visit our new website Arcanum to view our new wellness retreat in Phuket called The Arcanum.

Blog is finally ready!

Posted in Tim's Diary by admin on May 31st, 2007

Today is the launch of the TJF Blog on the TJF Newsletter. I am pretty stoked as I have been really looking forward to getting this site working. I would just like to say thank you to Matt Morgan from Pure Blue Creative (a good friend of mine) for all his hard work on getting this site ready. If any of you are looking for IT Solutions then Matt is your man….contact him at www.purebluecreative.co.uk.To return to the TJF Personal Training homepage click here – Personal Trainer London.PS: Please visit our new website Arcanum to view our new wellness retreat in Phuket called The Arcanum.

Tim’s First Diary Entry

Posted in Tim's Diary by admin on May 30th, 2007

Hello Everyone!Welcome to Tim’s Training Diary!I will be aiming to update this as much as possible so you can see exactly how much of what exercise a personal trainer does himself.Today is my first post…I am a bit sore in my hamstrings as I did some high intensity interval training in Hyde Park yesterday so decided to have a rest day.This morning i had a few early sessions in Battersea Park – I was feeling a bit jaded due to the early wake up (5:15am) so after my sessions I had a 45 minute stretch and sat in the jacuzzi – something I like to do after a hard workout to help my muscles relax.Hopefully my next workout post will be more exciting!To return to the TJF Personal Training homepage click here – Personal Trainer London.PS: Please visit our new website Arcanum to view our new wellness retreat in Phuket called The Arcanum.