Danny Silk Blogging for Freedom Quarter: Feb/March
Facebook: Danny Silk PT/Leeds LGBT Sport Fringe Festival
First of all, I would like to welcome you to my blog for Freedom Quarter Leeds. My aim throughout these blogs 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 – REVERSE LUNGES
I believe Reverse Lunges are superior to Forward lunges because backward momentum keeps the body in the ideal lunge position—weight on the heel with the knee above the ankle. During a Forward Lunge, momentum shifts the center of gravity too far forward, placing the body weight on the ball of the foot rather than the heel and moving the knee too close to the toe. In this position, the quads apply too much pressure, while the glutes and hamstrings lose leverage and power, often causing knee pain. The reduced glute and hamstring activity decreases knee stability and diminishes power development on the upward phase of the Lunge.
The Reverse Lunge is great for developing an athletic lower body, perfect for any sport requiring speed and power. It is also a more sport-specific movement for sprinting than the Forward Lunge. During the upward phase of the Lunge, swinging the back leg forward to a standing position is ideal for developing power in the front leg in the proper direction, thus making the Reverse Lunge an ideal move for athletic performance.
Below I will address how to achieve a perfect ‘Reverse Lunge’
Begin in a standing position. Your hands should be on your hips or be hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
This movement can be done completely on one side before switching or can be performed in an alternating fashion.
PRODUCTS OF THE MONTH
- ProGold Naturals
- Health Booster Pro
The Health Booster Pro is high in bioavailable antioxidant (including anthocyanins), dietary fibre. folic acid, vitamins and non-irritating iron and trace minerals. The nutrients are in a natural food state for maximum absorption and utilisation by the body.
Combines beetroot powder with Montmorency (sour) cherry powder to provide a concentrated formula – 4500mg per capsule.
This supplement is beneficial for additional support for the reduction of tiredness and fatigue, energy-yielding metabolism, immunity, red blood cell formation, the nervous system, hormonal activity, protein and glycogen metabolism and more.
This product has made it to my daily supplement list, highly recommended this helps reduce tiredness and fatigue and helps promote a healthier immune system, red blood cell formation, metabolism, hormonal activity and boosts energy. I have noticed a definite increase in productivity during my day, in and out of the gym. You can take one to three a day with food, but I took just one a day with my breakfast.
Fat Shredder Pro – Lean Shape
The Fat Shredder Pro is a fat metabolism and herbal weight management supplement, which supports the body’s natural fat burning process, along with a healthy digestion and nutrient intake- shape, cleanser and nourish.
This is Ideal for use during any exercise or weight management programme, Fat-Shredder Pro is suitable for men and women and is recommended to be used in conjunction with a sensible exercise regime and balanced, calorie-controlled diet.
Taking 2 capsules 3 times a day this product definitely suppressed my appetite and promoted increased metabolism. I am terrible at remembering to take tablets so this was a challenge to me. I have recently increased my weight to my target weight of 14 stone, but with this products help, I have managed to keep my body fat percentage below 20%, with the increase in weight down to the increase in muscle mass. Again I will be adding this product to my daily supplement intake.
When I have taken ‘Fat reducing’ products in the past I have had a ‘jittering’ feeling (mentioned in previous blogs) but with these I did not. Highly recommended!
Hemp Protein Pro
The Hemp Protein powder provides a complete, balanced and natural protein from hemp (46.4g per 100g), as well as a broad range of vitamins, minerals, antioxidants and phytonutrients from 15 other superfoods and herbs.
Unlike many other hemp protein powders on the market, Hemp Protein Pro contains no hexane or other toxic chemicals, which are often used during the hemp protein extraction process. Our hemp protein is extracted using only water, pressure and then flocculation.
So where do I start this was the product I was looking forward to the most, after watching ITV’s ‘GONE TO POT’ with celebrities that suffer from different ailments, travel the United States sampling different Hemp products. When I saw this I straight away thought this is going to be the next big product on the market. Out of all the products I have sampled I like this the least amount and I drink raw eggs. The taste lingered for a couple of hours later, I do want to point out that this product is unflavoured and we have all been to Amsterdam (well most of us) and you wouldn’t eat a space cake if it didn’t have chocolate.
It boasts a wide range of benefits including being ‘a complete Vegan protein’ but I am a firm believer that you should either enjoy anything you put in your mouth or at least be quick enough to be over in a matter of seconds.
For all you Vegans out there this is the protein shake you have all been waiting for. I have tried mixing the product with Natural Yoghurt and berries for breakfast and also blending with my juice on a morning and the taste is masked but there is a slight ‘grassy’ taste/aftertaste.
- No gluten
- No colours, additives or preservatives
- No pesticides or herbicides
- No hexane
- No genetically modified organisms
- No cholesterol
- No dairy or lactose
- No added sugar
NUTRITIONAL ADVICE: Chicken
Being known all around the world for its protein content, chicken has a wide range of health benefits.
Chicken is one of the best foods for protein. Protein plays an important role in our diet. It is made of amino acids, which are the building blocks of our muscles. Generally, the recommended amount of daily protein requirement is 1 gram per 1 kg of body weight or 0.4 g of protein per pound of body weight. For athletes, the daily requirement of protein is about 0.6 g to 0.9 g per pound.
Chicken is not only a good source of protein but is also very rich in vitamins and minerals. For example, B vitamins in it are useful in preventing cataracts and skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the nervous system. They are also helpful in preventing migraine, heart disorders, grey hair, high cholesterol, and diabetes.
Vitamin D in chicken helps in calcium absorption and bone strengthening. Vitamin A helps in building eyesight and minerals such as iron are helpful in haemoglobin formation, muscle activity, and eliminating anaemia. Potassium and sodium are electrolytes; phosphorus is helpful in tackling weakness, bone health, brain function, dental care, and metabolic issues.
Diets with high levels of protein have been known to be effective in reducing weight and chicken has been one of the main contenders in weight loss. Studies and trials have shown that significant weight control was observed in people who regularly ate chicken.
Chicken consumption has been found to be useful in controlling blood pressure as well. This was observed in people with hypertension and in many African Americans, though the diet was also comprised of nuts, low-fat dietary products, vegetables, and fruits.
Studies have found that in non-vegetarians, a higher consumption of red meat, pork/ham increased the risk of colorectal cancer, while in chicken and fish eaters, the risk of developing this cancer in later life was reduced, although the evidence is not conclusive.
The amount of saturated fat and cholesterol found in red meat such as beef, pork, and lamb are much higher than the levels found in chicken, fish, and vegetables. Therefore it has been advised consuming chicken or fish instead of red meat for a lowered risk of cholesterol and subsequent heart disease development. The AHA also says that consuming chicken or fish must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.
Intake of warm chicken soup also provides relief from common cold, including symptoms like a congested nose and a sore throat.
There are so many benefits to Brussels sprouts and here is a list of some of the risks….
- Broiler Chicken (Chicken bred for meat production) can cause food poisoning if undercooked
- Chicken bred in Chicken farms can carry antibiotic-resistant germs
- Chicken grilled or fried raises the risk of cancer
Thank you for reading.