Alys says:

We all want to have a firm and flat tummy and often try all sorts of diet and exercise regimes to achieve it.  The muscles required to keep the lower tummy pulled in is called Transversus Abdominus (TVA) and is designed rather like a natural corset wrapping around the body.  This is a very important part of our ‘Inner Unit ‘which provides us with ‘core stability’.  The portion of teh abdominal muscles below the belly button that lie on top of the Transversus are also important in maintaining a flatter stomach.  Traditional abdominal exercises – sit ups / crunches / Ab curler, which develop the ‘six pack’ look, work the upper abdominals and do not contribute in any way to flattening the tummy (they can also be bad for your posture so should be avoided unless specifically prescribed as being sports specific).  In order to flatten your tummy I would therefore recommend that you start working on very specific Lower Abdominal exercises and balance training. 

In addition to exercise, diet does have a large part to play in flattening your tummy but not simply in amount of calories consumed as is usually recommended.  Many common foods can cause inflammation of the gut and conditions such as IBS.  These inflammatory conditions actually inhibit the function of the TVA and must be addressed before you can start to improve in strength. Most of us do not eat the correct foods for our individual bodies and so finding out your personal Metabolic Type to establish the foods that suit you best can help flatten your tummy. 

Working with any of us one to one we will always start with an assessment enabling us to discover why your inner unit is not functioning correctly and why you are struggling to achieve that flat tummy!  Exercise will then be combined with diet advice then tailored to your needs.

Alys says:

Many of us have difficulty either getting to sleep or returning to sleep after waking in the night.  Also many find they sleep for 7 or 8 hours but wake unrefreshed.

There are many different nutritional and lifestyle issues that can affect quality of sleep.

We each have a natural rhythm of hormone production over a 24 hour period and this gives us our sleep/wake cycle.  When this cycle is disrupted we lose quality of sleep with the consequent lack of well being.

Watching TV, working on the computer or having an energetic workout late at night will leave you over stimulated and unable to relax at bed time.The quantity of electrical equipment in a bedroom causes electro magnetic stress which will interfere with sleep quality. 

The amount and type of food, caffeine and alcohol taken during the late afternoon and evening has a profound effect on blood sugar levels which can cause wakefulness.   

Eating according to your own Metabolic Type and understanding the time your body takes to process food and drink will help you to balance your diet. 

Doing your energetic exercise earlier in the day and some relaxing breathing exercises in the evening will allow your body to relax and calm the mind to prepare for sleep.

As you see there are a number of variables to be examined and correct personalized advice is the key to success.  With sleep problems we would always start by fully assessing a client’s lifestyle needs and then advising changes over a period of time to achieve a good result.

Once you have achieved restful sleep on a regular basis you will find your health, well being and energy levels start to improve enabling you to start to develop your strength and conditioning exercise programme more effectively.

Jo says:

Lots of people out there are eating 'Healthily' according to general recommendations, or what is projected by the marketing of 'healthy foods and 'healthy' products.  In general we are told to eat a diet low in saturated fats, and high in fruit, vegetables and whole grains.

This approach does not take into account the concept of biochemical individuality; that we are all unique individuals on the inside as well as the outside.  It presumes all our needs are the same, and that we will all do equally well eating the same foods.

Does your body look the same on the outside as your best friends?  You both have a digestive and hormonal system, but do they both function the same?  Do you respond differently to stress to your friend?  Are some people laid back and others highly strung?

Does it make sense to you that we all need to eat the same?

If you are eating 'healthily' and not feeling yourself, not losing weight, and becoming frustrated then read about Metabolic Typing under the articles section of this website, and then contact Jo or Dan to identify your own personal dietary needs.

Jo says:

Many people get in a viscous cycle of developing an injury/problem, and then being unable to exercise.  Have you tried going to the gym to \'get fit\' and run into problems.  Depressing isn\'t it.

However, everyone can get fit with the right help.  Starting on an exercsie program when you have had an injury or recurring problem requires careful consideration to ensure you don\'t make your problem worse, or provoke a symptom. 

The reason you will have run into trouble in the past is because of lack of a thorough assessement of your needs.  A coaches\' assessment of your needs can only be as good as their knowledge, and it is likely the person you sought help from was not qualified to identify your needs, let alone meet them.  If you didn\'t seek advice last time, then ask someone next time and follow your instinct as to their expertise.

If you have had injury problems your trainer/coach should be asking you a little about the history of your problem, what provokes it, what alleviates it and what you have already tried.  They should also carry out some assessment of at least how you move, how your core works (or doesn\'t), and a basic look at range of movement/flexibility.

The bottom line is everyone can get back to exercise and improve their fitness with the right help.  Don\'t be disheartened.  Get some advice and start in a step wise way.  Any of us at FF give initial consultations with no further obligation to help you identify your needs and explore some options.  Contact us if you think this might help you get out of a rut.