Danny Silk PT blogging for Freedom Quarter! 💪🏽
First of all, I would like to welcome you to my very first blog for Freedom Quarter Leeds. My aim throughout this blog is to write what I know through my experiences as a personal trainer. I have had some success and some failures, but life is a learning experience & ‘what doesn’t kill you makes you stronger’.
In each blog, I will be reviewing an exercise, training with athletes, club organisers and teams in and out of the LGBT+ community. I will also have the honour of reviewing new products on the market as well as offering some nutritional advice.
EXERCISE OF THE MONTH
CONCENTRATION BICEP CURL
For a concentration bicep curl exercise all that is needed:
- Weight (ideally dumbbell)
- Bench or Chair
The exercise requires you to slowly and smoothly lift the dumbbell up and down between your legs whilst you are seated. These are great for anybody at any level of training from beginners to somebody who is at a more advanced level of training.
Below is the step-by-step guide to a good safe technique to performing the task:
1) Sit on your bench or chair. Keep your feet flat on the floor, with your knees apart; I would suggest a gap of 1.5 length of your forearm.
2) Hold the weight with your right hand. Position your elbow on the inside thigh just behind your right knee. You will find you will be leant forward slightly; you may need to bend or hunch your back slightly to perform this task.
3) Keeping your upper arm and shoulder still lift your arm keeping inline with the rest of your arm, lift/curl the weight. Do not over hunch or flex your back, as you should only be lifting with your bicep, do not tense your back.
4) Slowly lower the weight to your starting position. The weight should remain close to your chest/torso and try to keep inline with the rest of your arm. Do not drop the weight!
5) Repeat. Decide how many sets and reps you wish to do on each arm and complete the set with adequate rest between sets.
6) Swap arms and repeat.
- Use adequate weights, start off light and increase at a steady/safe pace
- If you feel any pain while completing the exercise stop immediately. While leaning forward be aware of your lower back and do not tense or over-hunch
- Do not drop the weight while lowering and take your time. Doing at a slower pace will be more beneficial to your workout
- Do not ‘LOCK’ your arms at the bottom of the lift, lift before it locks. Failure to do this can lead to hyperextended elbow
PRODUCTS OF THE MONTH
- EMS training gear by SIX PAD
The two products that I will be reviewing will be “ABS FIT” and “BODY FIT”.
- ABS FIT is designed for training your abdominal muscles.
- BODY FIT is designed for training your body and limb muscles.
What is SIXPAD?
Manufactured by Japanese lifestyle and wellness company MTG, SIXPAD is a range of wearable EMS products designed to improve fitness and wellbeing.
What is EMS?
EMS (Electronic Muscle Stimulation) technology delivers electrical stimulation directly to the muscles causing them to contract and relax exactly as they would during exercise.
This review/trial I will conduct over a 6-week period. Noting the difference visually and physically to the muscles I will be focusing on using these two products.
The Power of Me
‘The Power of Me’ is a new sports nutrition and supplement company, which launched in Leeds this spring 2017. I have had the privilege of meeting the Project Director Nick Robinson to discuss the brand and what it has to offer.
The Power of Me provide nutritional support supplements that are designed to work along side your diet and workout sessions. Being mainly focused on maximize physical performance to help you achieve your goals; whether it’s for a particular sport or lifting weights at your local gym.
The products are arranged into four categories, Energise, Protein, Boost and Support and are designed to be used at certain times around your training program:
- BEFORE WORKOUT – Pre-Energiser
- DURING WORKOUT – Workout Energiser
- AFTER WORKOUT – Whey Protein or Super Whey Protein
- ANYTIME – Carb, Beta and Crea Boost
- FIRST THING AND LAST THING – Immune System, Essential Oils Support, Mind Support
What is a welcome change with ‘The Power of Me’, they do not over complicate by having too many products or by using terms which none of us understand. They don’t offer a huge selection of flavours but have focused on getting the flavours they do to taste great and to not overload them with sweeteners and sugars. Even the artwork on the tubs is unique and amazing, having commissioned some local and international artists to come up with the designs.
The products, which I will be reviewing, are;
- Pre-Energiser, Orange Flavour with caffeine (pre-workout formula designed to increase training endurance and energy)
- Workout Energiser, Lemon Favour (BCAAs and electrolytes)
- Super Whey Protein, Strawberry Flavour and Chocolate (26g protein, 0.3g sugar and only 109 calories)
- Protein Bar, Dark Chocolate Mint. (22g protein 0.1g sugar and only 157 calories)
Initially I love all the flavours, even the protein bar which until this day I struggled to find one which I particularly like and enjoyed. The main issue which I found in the past That is the main issue, which I found in the past, which was finding products that tasted well with water and did what they were suppose to do. In the past I have always mixed any supplement with milk, so this is a revelation to say that all taste great with water!
The product which I can vouch for so far is the ‘Pre-energiser’, within 30 minutes of drinking the mixture (with 300ml of water), I felt a surge in energy and my workout at the gym. I seemed to have more energy and pushed harder and lasted longer.
I will review the products in more depth on my next blog.
Grapefruit is probably the ‘Marmite’ of the fruit world. Tart and tangy with and slight sweetness about it. White, Red or Pink grapefruit, both come with or without seeds, my preference is ‘Pink Grapefruit’ as I find it is slightly sweeter. But it is something I swear by. I always have a fresh grapefruit every morning to start the day, apart from aiding in digestion it helps cleanse your mouth from bacteria. I remember being a kid and using a teaspoon to dig out the fruit on a morning before school, wearing half of it and getting some of it in my eyes…. But there are other ways.
There are so many benefits to grapefruit and here is a list of some of the benefits….
- Rich in Vitamin C, which among other things helps support the immune system
- Antioxidant Lycopene in Pink/red grapefruit
- Limonoids in Grapefruit promote optimal health
- Lower cholesterol
- May prevent Kidney stones
- Potential protection against Colon Cancer
- Grapefruit’s naringenin repairs DNA
- Low in calories
- Rich in vitamin A
- Decreases the risk of obesity, diabetes, heart disease and many more
- Lower the risk of a stroke
- Lower blood pressure
- Helps, promotes healthy skin
- Asthma prevention
- Fiber content and higher acid content aid digestion
If you do not like the idea of eating grapefruit and struggle to eat it straight, here a few different ways to incorporate them into your diet.
- Make a fruit salad, mix with different fruits to help mask the flavor
- Add some to your salad for lunch or dinner. It works well with oranges and various nuts and dressed with balsamic vinegar
- Blend make a drink and enjoy a refreshing drink on a hot summers day, or helping boost your immune system on a cold winter morning
- Add into your yoghurt
- Salmon Kebabs
As with any type of food Grapefruit comes with some health risks. Avoid eating grapefruit when taking certain medications as it has an enzyme-binding ability. People with kidney infections should also avoid. Too much potassium can be harmful if you suffer with kidney problems. If you are unsure always seek medical advise from your Doctor.
The best way to ensure you get all the benefits from a grapefruit is to prepare like the image below (in my opinion)…
I prefer to keep my grapefruit chilled for a more refreshing experience but the fruit will ripen better at room temperature.
Thank you for taking the time to read my first blog, the second part of my first blog will be released next week where I will be training with Leeds Frontrunners and interviewing Andrew Fraser the group organizer. Also a mention of next years Leeds LGBT Sport Fringe Festival 2018.