Danny Silk Blogging for Freedom Quarter

 

DANNY SILK PERSONAL TRAINING       
dannysilkpt@gmail.com
Twitter: @DannyJSilk / @LGBTSportFest
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 this blog is to write what I know through my experiences has 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.

Leeds LGBT+ Sport Fringe Festival

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 Leeds LGBT+ Sport Fringe Festival is back and why not take advantage of my offer! If you book onto 5 events for the Leeds LGBT+ Sport Fringe Festival you will qualify for 50% off 12 PT sessions a month (not to be used with any other promotion, drop me an email to dannysilkpt@gmail.com for more information).


EXERCISE OF THE MONTH - Walking

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Walking is simple, free, and one of the easiest ways to get more active, lose weight and become healthier. 

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You don't have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 2.5 hours of weekly exercise.

Before you start

  • Any shoes or trainers that are comfortable, provide adequate support and don't cause blisters will do.
  • If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.
  • For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sunhat in a small backpack.
  • A brisk walk is about three miles an hour, which is faster than a stroll.

There are many apps for your smartphone, I personally use my Apple Watch and combine it with my iPhone, previously I have used Runkeeper this is brilliant for displaying a map to show where you have been and you will be able to share on social media (also works for many other activities).

If you are not very active do not worry, because if you are able to walk, increase your walking distance gradually. If your joints are a problem, check whether your local swimming pool holds exercise classes.  The water helps to support your joints while you move, and once you lose a bit of weight, the pressure on your joints will reduce.

Make a habit of it

The easiest way to walk more is to make walking a habit. Think of ways to include walking in your daily routine.

  • Walking part of your journey to work 
  • Walking to the shops 
  • Using the stairs instead of the lift 
  • Leaving the car behind for short journeys 
  • Walking the kids to school 
  • Doing a regular walk with a friend 
  • Going for a stroll with family or friends after dinner 

Walking while listening to music or a podcast can take your mind off the effort. Music can also get you into a rhythm and help you walk faster. You'll be surprised at how fast the time goes when you're walking to your favourite tunes.  

For wheelchair users, visit Walks with Wheelchairs, and for parents with buggies, visit Walks with Buggies.


NUTRITIONAL ADVICE

 Eggs

 So for the last 2 weeks I have started consuming raw eggs twice a day, for breakfast and lunch. I know what people’s preconceptions are about raw eggs and the fact it is a high-risk food. But I mix one teaspoon of sugar in with the egg and mix them together. I would only avoid doing this is you are immune compromised.

Sugar is a hygroscopic substance, which absorbs water and air. The sugar starts to preserve and cook the egg and reduces any risk of salmonella. It is not a 100% guarantee to remove the risk but it does reduce the risk. I keep my eggs in the fridge and ensure that they’re not damaged and in date.

Eggs are one of the most nutritious foods on this planet. Also, it’s the most potent protein source, which contains all the 9 essential amino acids. While egg whites basically contain just protein, an egg yolk contains fats, vitamin A, vitamin B, selenium, phosphorus and foliates. If you want to lose weight or gain muscle, eggs are your best bet. The satiety feeling that you get after consuming a whole egg prevents you from eating unhealthy stuff and empty calories, thereby helping you in your weight loss.

So far after 2 weeks I have lost 3kg of weight, 2kg of fat and 1kg of muscle. I will continue to run this experiment for another 4-6 weeks to see what the final results are.