Fitness | LiveWell Health

Build your Glutes! Show off that bum…

Posted on June 3, 2024

It is vital for individuals to have strong glutes and incorporate strengthening exercises into training programmes. Strong glute muscles ensure the correct pelvic alignment and can help reduce lower back pain. Also reducing injuries sustained to the hip, knee and ankle joints. Strong glutes aid in balance, improved posture, single leg limb support and reduced back pain when lifting heavy weights.

Anatomy

The gluteal region is an anatomical area located posteriorly to the pelvic bone at the proximal end of the femur. The muscles in this region move the lower limb at the hip joint. The main glute muscles are glute maximus, medius and minus.

Glute Maximus – This muscle is the biggest out of all the glutes. It is the most superficial and makes up most of the shape of the glutes on the body. This muscle helps perform extension and lateral rotation of the hip.

Glute Medius – This muscle lies between the maximus and the minus. Movements such as abduction and medial rotation occur here.

Glute Minus – The minus is the smallest and deepest of the superficial glute muscles. This also helps movements such as abduction and medial rotation. When in movement this muscle helps secure the pelvis, preventing any pelvic drop.

Importance of Glute Strengthening

1. Strong Glutes help prevent injuries – It is so important to have strong glute muscles and muscles surrounding the hip as this will add support to the lower back, knees and ankles. This is due to the alignment of the body being in the correct positioning and reducing the amount of stress on certain joints in the body.

2. Enhanced Athletic performance – Basic movements such as jumping, running, driving and twisting are all performed through the hips and legs. This aids an athlete performance by increasing their agility levels and strength when carrying out the movements.

3. Improved posture and balance – Having strong Glute muscles will improve your posture and balance within the body. When the hip, glutes and core are stable it will reduce the amount dysfunctional movements in the body. When the hips are aligned, it will keep the neck shoulders and back in a further stable position, improving posture.

Glute Activation & Exercises

Firstly, to activate the glutes you need to stretch. The main area that needs to be stretched is the hip flexors. Stretches such as a kneeling lunges and banded split squats could be really helpful to loosen up the area.

A few glute bridges can be performed to start the activation of the glutes, these exercises will get the glutes warmed up, ready then for people to move onto the heavier weights. This is so important because you do not want to go in straight away with the heavy weights, as this could cause injury and strain to the glute muscles.

Here is a list of exercises that could be used for glute activation:

Exercises

1. Donkey Kicks
- Purpose: Target the gluteus maximus, helping to build strength and size in the largest muscle of the glutes.
- How to Perform:
  - Start on all fours with your hands under your shoulders and knees under your hips.
  - Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, engaging your glutes to push your foot upward.
  - Lower the leg back to the starting position without touching the floor, and repeat before switching sides.
2. Fire Hydrants
- Purpose: Focus on the gluteus medius and minimus, helping to build the upper and side parts of the glutes for a more rounded appearance.
- How to Perform:
  - Begin on all fours, similar to donkey kicks.
  - Keeping your knee bent, lift one leg out to the side, aiming to get it parallel to the floor while keeping your hips stable.
  - Lower back down and repeat before switching to the other side.
3. Lateral Walks
- Purpose: Strengthen the gluteus medius and minimus, which are crucial for hip stability and creates a more balanced, rounded glute shape.
- How to Perform:
  - Place a resistance band around your thighs, just above the knees, or around your ankles for more difficulty.
  - Stand with feet hip-width apart, slightly bent knees, and a slight forward lean.
  - Step sideways, keeping tension on the band, and bring the other foot in without fully touching them together.
  - Take a few steps in one direction, then reverse.
4. Glute Bridge with Abduction
- Purpose: Combines the standard glute bridge with abduction to target the entire gluteal muscle group, enhancing growth and strength.
- How to Perform:
  - Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  - Place a resistance band around your thighs, just above the knees.
  - Lift your hips into a bridge position, and at the top, push your knees outward against the resistance band (abduction).
  - Bring your knees back together, lower your hips, and repeat.
5. Clams
- Purpose: Specifically target the gluteus medius and minimus, which helps to build side glute muscles and improves hip stability.
- How to Perform:
  - Lie on your side with your legs stacked and knees bent at 90 degrees.
  - Keep your feet together as you lift the top knee, opening your legs like a clam shell, while keeping your hips stable.
  - Lower the knee back down and repeat before switching sides.
6. Plank Jacks with Resistance Band
- Purpose: Engage the glutes dynamically, along with the core, by combining the traditional plank with lateral leg movements against resistance.
- How to Perform:
  - Start in a plank position with your hands under your shoulders and a resistance band around your ankles.
  - While holding the plank, jump your feet out to the sides, keeping tension in the band, and then jump them back together.
  - Maintain a strong core and keep your hips level throughout the movement.

The glutes play a vital role in a huge majority of bodily moves, helps with core strength and is one of the most active muscles in the body. If you think you need help with your butt, then contact one of our fitness advisors or personal trainers today.

The Role of Carbohydrates during Exercise

Posted on June 3, 2024

Carbohydrates play a key role within physical activity by providing energy to the body, brain and muscles. Athletes or anyone taking part in any physical activity needs to ensure they are consuming a large amount of carbohydrates within their diets. If someone does not consume enough carbs it is likely that performance levels and recovery may become impaired.

What are carbohydrates?

Carbohydrates are one of the main three macronutrients we need to consume every day, together with protein and good fats. The main three types of carbohydrates are starch, fibre and sugar. Starch carbohydrates are more so known as complex carbs, these are food types such as potatoes, corn and starchy vegetables. Natural and added sugar foods are known as simple carbs, these can be found in food and drinks such as milk, honey, sweets, sugary drinks and syrups.

Why do we need carbohydrates and how does it aid in exercise performance?

It is imperative to our bodies that we consume carbohydrates. Carbohydrates are stored in the muscles and liver as glycogen. Carbohydrates are one of the main sources of energy for our body to function, carbs are broken down and digested into a small molecule called glucose. This is used for fuel and is stored within muscles. The glucose energy molecule aids in delaying the onset of fatigue and help with muscular endurance. Carbohydrates also aid in muscular growth alongside protein and fats (macronutrients) which is so important to athletes to grow in their athletic
performance. Glycogen stores can be limited, so if a person is training and partaking in high intense physical activity, our bodies will need carbohydrate stores to fuel the body, ensuring an individual has increased energy levels. Glycogen is the main source of energy for quick bursts of physical activity and exercise, this keeps people motivated and full of energy. If these stores are low during exercise a person may become fatigued very quickly, lacking overall energy and unable to perform at the best of your ability at the highest standard. It is so important for a person to consume the right amount of carbohydrates to aid in exercise performance. If you are a person who is active and performs the recommended amount of exercise per week, healthy eating and carbohydrate intake is a necessity. Carbohydrate intake doesn’t have to always be food intake, you could have energy drinks and carbohydrate supplements (especially if you are trying to control weight).

Good sources of carbohydrates

Quinoa, Wheat, Pasta, Rice
Oats, yoghurt
Banana
Potatoes / Bread
Apples
Carrots
Corn
Whole grains
Vegetables

As you can see carbohydrates are a key compenent of any diet or nutrition plan. We should not be cutting food groups out of our nutrition plans as they all plan a significant role! So if you are in need of support or advice by qualified nutritionists who won’t feed you down the wrong path, then contact us today for more information.

How important is Protein?

Posted on June 3, 2024

Protein is one of the three main macronutrients needed to fuel the human body, meaning your daily calorie intake should consist of 10%-35%. The rest of our intake is made up of the other two macros carbohydrates & fats, as well as micronutrients such as vitamins & minerals. However, unlike the other two marcos your body does not store protein, which is why it is essential in your diet especially when trying to build muscle.

What is Protein?

Protein is made up of a long chain of amino acids & are considered to be the “building block” of a cell. Every cell contains protein but the role of each cell differs depending on the arrangement of the amino acids within it. They are essential for the structure & function of the tissues in the body. Some of these roles include:

Building structures in the body
Helping to produce antibodies to fight off illness or infection
Repairing of cells & creating new ones
Carrying oxygen throughout the body
Aiding digestion

Another key role for protein is the production of muscle mass. Simply eating protein won’t help to gain muscle but this combined with weight/fitness training & a balanced diet should do the trick. As we all know fitness training is essential for muscle growth, stimulating & even slightly damaging the muscle allows it to grow back bigger & stronger. How? Well, during exercise you create micro tears within the muscle, your body then breaks down the protein you have consumed to repair these tears. In order to do this, the broken down protein fills the tear creating new muscle fibres & therefore healing the muscle while increasing the muscle mass

How much do you need in your diet?

Daily protein intake tends to vary depending on an individual’s caloric needs. The average advised calorie intake is 2000 calories per day for women & 2500 for men. Each gram of protein contains 4 calories, indicating that the average woman should consume a minimum of 50g per day & men should aim for at least 62.5g per day. However, what is the average person? Every individual is different which means so is there daily calorie intake. If you’re not too sure what your daily calorie intake is then you can work it out another way. It is recommended in people aged 19-50 that you should consume 0.75g of protein per kilogram of body weight per day. But when exercising with the aim of growing muscle, the Journal of Sport Science suggests upping this to 1.3-1.8g of protein per kilogram of body weight.

How does protein help me to keep fit?

As well as being great for muscle growth & repair, protein has many other benefits that help us to keep fit & healthy. These include;

Speeding up recovery rate after exercising
Reduces muscle loss
Helps to maintain a healthy weight
Prevents binge eating

High protein diets are often advised for people trying to lose weight, as protein combined with fibre helps to keep you fuller for longer.

Good Sources of Protein

When talking about protein most people think of meat, however there are many different types of food that contain lots of protein. Below are some examples of high protein foods:

Fish
Poultry
Lean Beef
Tofu
Eggs
Nuts
Seeds

Overall, whether you are trying to keep your body functioning at it’s best, to gain muscle mass, or loose weight, protein is an essential part of your diet. If you feel you would like to speak to one of our nutritionists then please contact us today.

Digesting Food

Posted on June 3, 2024

How long does it take to digest food?

The amount of time it takes to digest food will always depend on what types of different foods you have eaten. Generally, it takes around 24-72 hours of food to move through your digestive tract. Different factors such as metabolism, gender and whether someone suffers with digestive issues could all contribute to the rate of digestion, either slowing down or speeding up the process.

Food travels fairly quick through a person’s digestive system, the first process may take around 6-8 hours for food to travel from the small intestine to the large intestine. However, once the food has reached the large intestine it can sit there for at least a day to be broken down even more into smaller particles.

The rate of digestion also depends on what foods you may have eaten, for example; fish and meat products can take as long as 2 days to fully digest compared to foods such as fruit and vegetables taking as quick as a day due to being high in fibre. Foods that are high in fibre help the digestive tract course run with added efficiency.

What happens during the digestion process?

The digestive system is made up of five main components:

Mouth
Oesophagus
Stomach
Small Intestine
Large Intestine

Digestion is the process by our bodies which breaks down food, and gives you the main nutrients our bodies need to fully function. Anything else left over becomes a waste product which our bodies remove naturally.

The first process begins with the mouth, as you pass food into the mouth you start to chew the food breaking it down into smaller pieces, this is where your mouth releases saliva. The saliva contains enzymes that breaks down the starch in the food, resulting in the food becoming easier to swallow.
Once you have swallowed the food travels down to the oesophagus. The oesophagus connects your mouth all the way down to the stomach. The oesophageal sphincter opens to allow food to travel and transfer into the stomach.
As soon as the food has entered the stomach, acids that are in the area will break down the food particles even more. This creates partially digested food and gastric juices within the stomach.
When food has entered the small intestine the liver and pancreas also aid in the contribution of breaking down food. The pancreas aids in breaking down fats, carbohydrates and protein. The main three food groups. Other nutrients such as vitamins, fibre and water move through the small intestine wall and into the bloodstream. Then whatever is left over will transpire into the large intestine.
This is the final part of the digestive process where the large intestine will absorb any remaining water and get rid of any nutrients that the body does not need. Turning it into solid waste, where the body will naturally get rid of any of these products, completing the procedure.

Common Digestive System Complications

It is vital to seek help when suffering with any digestive system complications and understand the signs and symptoms. If left for to long other issue may develop and may lead to further serious illness.

Acid reflux- This occurs when the oesophagus sphincter is weakened. Resulting in acid from the stomach to travel back up into the oesophagus, causing a sensation of heartburn.
Food Intolerance- Some digestive issues may have underlying causes of the development in allergies. This is largely triggered by certain food groups/ types not being able to be processed in the body by a certain digestive enzyme.
Irritable Bowel Syndrome (IBS)- Common signs of IBS can be shown as bad stomach cramps, constipation or diarrhoea. These can all be affected by what food type you consume but are commonly cause by food/drinks such as dairy, alcohol, caffeine and gas producing foods.

Weight fluctuation and bloating- Weight loss and weight gain are common indications of digestive issues. If the body is unable to absorb the nutrients it needs from food then this could explain unexpected weight loss. Bloating is also common with conditions such as IBS which may be mistaken for weight gain; however, this is normally just signs of poor digestion. A person may also suffer with slow bowel movements which may contribute to weight gain.

A Few Tips for Better Digestion

- Limit the amount of red meat and processed foods
- Eat more nutritious foods such as fruit and vegetables
- Get plenty of sleep and be in a good sleeping routine
- Exercise daily
- Manage stress levels
- Eat smaller meals more frequently, rather than larger meals

If you feel you want to discuss more about this and in particular your own personal nutrition, our qualified nutritionists can help. Contact us today or make a booking online.

Diet Trends: should you be trying them?

Posted on June 3, 2024

Over the past few years, obesity has become a consistently increasing public health issue. In response to this, there is now an influx of diet trends that all give you ‘the fastest weight loss results’; and everyone on the internet is suddenly more qualified to advise you than a professional nutritionist.

Now, in no way am I saying I am an expert in nutrition, but I’d like to think my experience and knowledge in the line of work I am in makes me slightly more educated in this field than Sarah on that yummy mummy Facebook group. However, if you genuinely need detailed advice into your own personal nutrition, please seek advice from a professional (I cannot stress this enough).

Whilst fad diets have been around for several years (Atkins, Weight Watchers etc), there is now a much greater pressure to try them due to the constant celebrity endorsement we see everywhere. In my personal opinion, I believe social media can be an extremely dangerous place for someone vulnerable to this pressure. You sit on your phone, scrolling through Instagram and catching up on George’s recent holiday photos and up pops an advertisement of that amazing looking celebrity rambling on about how their fat loss coffee has given them great results within a week. Why wouldn’t you want to give it a go? Fat loss in a week, just from drinking coffee, great right? Wrong. News flash people, most of these celebrities are paid a pretty penny to be pushing these products on their followers. Now, I don’t deny that they fully deserve their brilliant figures, but that is through a lot of strength training in the gym and a calorie deficit for fat loss. Most of these before and after photos with the product are taken on exactly the same day, they just put make up on, wear more flattering clothes and find better lighting for their after picture.

In all honesty, all of these diets rely on creating a calories deficit, whether that’s through restricting carbohydrate intake, replacing meals with shakes, only eating between certain times of the day, creating ‘sins’ on certain foods; it doesn’t matter how they dress it up, they aim to make you eat less calories than you use and therefore weight loss will follow.

I’m sure you’ve probably thought which diet is best for me to lose weight at some point. We all have, you’re not alone. Well, in my opinion, the balanced diet that creates a sustainable calorie deficit for you is best. Now, remember a calorie deficit is purely burning more calories than you consume, therefore you can also create this through exercise if you are already happy with your diet, and that is perfectly okay too. Just remember, don’t beat yourself if you have a bad day and eat too many calories, life is too short for scorning yourself for that doughnut; enjoy the doughnut, just take the dog for a slightly longer walk on that day.

Here’s a few quick tips on how to avoid fad diets and poor diet advice:

Promises of quick fixes.
Recommendations of detoxes where you are to avoid certain foods.
Pushing supplements and a number of other ‘fat loss’ products onto you.
Single study or no academic research available (relying on celebrity personal success stories).
Claims of magical benefits of certain foods (e.g coffee or grapefruit).
Promises of weight loss through tablets, without changing any other aspect of your lifestyle.
Recommendations to consume non-food items (cotton wool diet).
Promotion of eating one type of food (e.g cabbage soup diet, raw food diet).

If you are interested in discussing nutrition and a healthy considered approach to losing weight then please get in touch with one of our team.

3 Simple Steps To Achieve Your Resolutions

Posted on May 31, 2024

Christmas is the time for us all to eat as heartily as we’d like whilst pretending to ignore both the scales in the bathroom and the nutritional information on all those boxes of mince pies.

And then January is the time to make the resolutions that you are absolutely going to stick to no matter what: go to the gym twice a week, cut out sugar, stop drinking wine on weekdays…all that good stuff that inevitably gets abandoned after the reduced Quality Street tins start to line the shelves of supermarket. Whilst well-intended, only one in ten of us can actually stick to our New Year’s resolutions for longer than a month, and this is because many of us set unrealistic goals while trying to perform ‘damage control’ after the Christmas dinner.

The easiest way to stick to your resolutions is to make your goals more achievable in the first place – and believe it or not, you can start from December. New Year’s resolutions may be made with the ‘new year, new me’ idea in mind, but if you’re already signed up to and paying for a gym membership in December, chances are that you’re going to find a lot more motivation to continue these habits into 2017.

Step 1: Don’t let Christmas become ‘an excuse’.
This doesn’t mean you can’t enjoy yourself at Christmas. You are allowed to make a beeline for the yule logs and indulge in the roast potatoes on the big day. But many of us use ‘oh, whatever, it’s Christmas’ as an excuse to justify out-of-control eating habits. Treat December like any other month (and therefore pretend that you have a pine tree in your living room and tinsel around your lampshades all year round), and it means you can afford to go all out on the 25th.

Step 2: Start making changes.
There’s no unwritten rule that says you can’t join your local gym halfway through December. Spoiler alert: if you sign up and start paying for it, you’ll be far more inclined to use it since you’re already paying for it. And if you’re already motivated to use it, it’s going to make ticking the box next to ‘lose weight’ or ‘get fitter’ on your resolution list far easier. This also applies to food habits: if you’re going to try and eat healthier in the new year, why not start now and slowly work more vegetables and fruit into your diet to make that change easier?

Step 3: Don’t stress about it.
Your resolutions are not law. You won’t be doing anything wrong by taking a break from them, or not doing exactly what you intended to when you first wrote them. Congratulate yourself on your progress and don’t make it into a very black-and-white, “I either succeeded or I failed” thing.

Those who post their updates publicly on Facebook are more susceptible to feeling bad or stressing about them due to everyone else knowing that they’re trying to achieve something – so when it turns out that you might not be able to do it, the shame of confessing it on social media can make you feel worse. But here’s the thing: social media doesn’t have to know. Tell everyone when you’ve achieved something, not when you plan to. Of course, not having to publicly admit defeat can be a source of motivation for some, but for others it may just increase the stress of it all, thus leading to a bigger ‘crash’ when you give up.

Above all, enjoy Christmas. Eat, drink, be merry, and don’t worry too much, because everyone all over the world is doing just the same as you are. But if you feel like you do need a little kick to help you recover after the Christmas dinner, why not try LiveWell Health’s personal training services or nutrition services to keep you on track? For more information, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

How to Prepare for Your Marathon Race

Posted on May 10, 2024

How to Prepare for Your Marathon Race: A Comprehensive Guide to Success

Running a marathon is a significant achievement that requires months of dedicated training, mental preparation, and careful planning. Whether you’re a seasoned runner or tackling your first marathon, proper preparation is essential to crossing the finish line strong and injury-free. In this comprehensive guide, we’ll outline the key steps to help you prepare for your marathon race, from setting realistic goals to fine-tuning your training regimen and ensuring you’re ready for race day.

Setting Realistic Goals

Before diving into your marathon training, it’s crucial to establish realistic goals based on your fitness level, experience, and desired outcome. Whether your goal is to finish the race, achieve a personal best time, or qualify for a prestigious event, setting clear and achievable goals will guide your training and keep you motivated throughout the process.

Building Your Training Plan

A well-structured training plan is the foundation of marathon preparation. It should include a combination of running workouts, cross-training activities, rest days, and gradual mileage increases to build endurance and prevent injury. When designing your training plan, consider factors such as your current fitness level, weekly mileage, preferred training intensity, and available time for training.

Gradual Mileage Build-Up

One of the most critical aspects of marathon training is gradually increasing your weekly mileage to build endurance and prepare your body for the demands of race day. Start with a manageable base mileage and gradually increase your long run distance each week, following a structured progression to avoid overtraining and injury. Incorporate rest days and recovery runs into your schedule to allow your body to adapt and recover effectively.

Cross-Training and Strength Training

Incorporating cross-training activities and strength training into your marathon training plan can help improve overall fitness, prevent injury, and enhance running performance. Activities such as swimming, cycling, yoga, and strength training can complement your running workouts, strengthen muscles, improve flexibility, and reduce the risk of overuse injuries. Aim to include cross-training sessions 1-2 times per week to supplement your running regimen.

Recovery Time for the body

It is important to set aside recovery periods and breaks in your training. This is to give your body time to recover. By having a de-load week after a 6 week training section, is a great way to take the foot off the pedal just enough for the body to catch up. Enlisting the help of a qualified sports therapist to give your body the once over, a running MOT and health check and maybe indulge in a sports massage or two during your training is a great option.

Nutrition and Hydration

Proper nutrition and hydration are essential components of marathon preparation, both during training and on race day. Fuel your body with a balanced diet rich in carbohydrates, protein, healthy fats, fruits, and vegetables to support energy levels, muscle recovery, and overall health. Experiment with different pre-run and post-run meals to find what works best for you and practise your race day nutrition strategy during long training runs to ensure it’s effective and well-tolerated.

Hydration is equally important, especially during long runs and in hot or humid conditions. Stay hydrated throughout the day by drinking water regularly and replenish electrolytes lost through sweat with sports drinks or electrolyte supplements. On race day, familiarise yourself with the course’s water stations and develop a hydration plan to ensure you stay properly hydrated from start to finish.

Race Day Preparation

Race day preparation begins long before the starting line. In the days leading up to the marathon, focus on adequate rest, proper nutrition, and mental visualisation to prepare your body and mind for the challenge ahead. Lay out your race day gear, including your running outfit, shoes, hydration pack or belt, nutrition, and any other essentials, the night before to minimise stress and ensure you have everything you need on race day.

On the morning of the marathon, wake up early to allow plenty of time for a light breakfast, hydration, and warm-up exercises. Arrive at the race venue early to avoid last-minute rushing and familiarise yourself with the course, start line procedures, and logistical details. Stay relaxed, focused, and positive as you await the start of the race, and trust in your training and preparation to carry you through to the finish line.

During the Race

Once the race begins, focus on pacing yourself according to your race strategy and staying mentally strong and positive throughout the journey. Listen to your body, adjust your pace as needed, and fuel and hydrate regularly to maintain energy levels and prevent fatigue. Break the race into manageable segments, focus on one mile at a time, and draw inspiration from fellow runners, spectators, and the excitement of the event.

Post-Race Recovery

After crossing the finish line, take time to celebrate your accomplishment and reflect on your marathon journey. Rehydrate, refuel with a post-race meal or snack, and engage in light stretching or foam rolling to aid in muscle recovery and reduce soreness. Listen to your body in the days following the marathon, and gradually reintroduce light exercise and movement to promote recovery and prevent injury.

Conclusion

Preparing for a marathon requires dedication, discipline, and careful planning, but the rewards of crossing the finish line are well worth the effort. By setting realistic goals, building a structured training plan, focusing on proper nutrition and hydration, and staying mentally strong and positive, you can maximise your chances of success on race day. Remember to enjoy the journey, celebrate your achievements along the way, and embrace the challenge of the marathon with confidence and determination. Good luck, and happy running!

If you are in need of some support, whether that’s nutrition, strength and conditioning or simply a sports massage, then don’t hesitate to contact our team today. They are highly qualified and have worked within elite sports for many years, so they will be the best people to help.

Exercises For Abs

Posted on March 5, 2024

Strengthening

Straight Leg Raises:
• Lie on your back with your legs extended straight
• Keep your lower back pressed into the ground
• Raise your legs up to 90 degrees, hold for a second, then lower them back down
• Repeat for desired rep

Heel Tap Crunches:
• Lie on your back with your knees bent and feet flat on the floor
• Place your hands behind your head
• Lift your shoulders off the ground and tap your right heel with your left hand
• Lower your shoulders back down and repeat with your left heel and right hand
• Repeat for desired reps

Cable Woodchopper:
• Stand with your feet shoulder-width apart and your knees slightly bent
• Hold a cable attachment with both hands and extend it overhead
• Rotate your torso diagonally downward to one side as you simultaneously pull the cable down and across your body
• Return to the starting position and repeat for desired reps on both sides

Russian Twists:
• Sit on the floor with your knees bent and your feet flat on the floor
• Hold a weight in both hands and lean back slightly, keeping your core engaged
• Twist your torso to one side, then back to the center, and then to the other side
• Repeat for desired reps

Dumbbell Side Bend:
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand
• Keep your feet and legs facing forward, and bend sideways at the waist, lowering the dumbbell toward your ankle
• Return to the starting position and repeat for desired reps on both sides

Side Plank with Rotation:
• Start in a side plank position, with your feet stacked and your elbow directly under your shoulder
• Keep your core engaged and lift your top arm off the ground, rotating your torso and reaching your arm toward the ceiling
• Return to the starting position and repeat for desired reps on both sides

Stability Ball Stir The Pot:
• Start in a kneeling position with your shins resting on a stability ball
• Place your forearms on the ball and extend them out in front of you
• Move your arms in a circular motion, as if you’re stirring a pot, for the desired reps
• Make sure to keep your core engaged and your balance steady

Stretching

Cobra Pose:
• Start lying on your stomach with your hands placed under your shoulders
• Press into your hands to lift your chest and head off the ground, keeping your elbows close to your body
• Hold the stretch for 10-30 seconds and release

Ab Side Stretch:
• Lie on your back with your knees bent and feet flat on the floor
• Reach both hands toward your right knee, then use your right hand to gently pull your right knee toward your right shoulder
• Hold the stretch for 10-30 seconds and repeat on the other side

Chest Opener on an Exercise Ball:
• Start by sitting on an exercise ball with your feet flat on the floor
• Walk your feet forward until your upper back is resting on the ball
• Place your hands behind your head and hold the stretch for 10-30 seconds

Kneeling Backward Abdominal Stretch:
• Start in a kneeling position with your hands on your hips
• Slowly lean back, keeping your core engaged and your head and neck relaxed
• Hold the stretch for 10-30 seconds and release

Rotating Stomach Stretch:
• Start lying on your back with your arms extended out to the sides
• Keeping your legs together, rotate them to one side, keeping your shoulders on the ground
• Hold the stretch for 10-30 seconds and repeat on the other side

With any kind of exercises, especially ones looking at the abs or core, you must seek professional advice from a qualified personal trainer. If performed incorrectly, you can cause other issues such as disc bulges or herniations, back pain, muscle strains and much more. If you have any questions, feel free to get in touch with one of our professionals either through email on info@livewellhealth.co.uk or call us on 0330 043 2501. Alternatively, contact us via our contact page.

Hydration: The Importance Of Fluids Balance

Posted on March 5, 2024

Hydration and fluid balance are crucial aspects of maintaining good health and well-being. Our bodies are made up of approximately 60% water, and it plays a critical role in many of the body’s functions. In this article, we will discuss the importance of hydration and fluid balance, the benefits of staying hydrated, and the risks of not drinking enough water.

Why is hydration important?

Water is essential for life, and the human body cannot function properly without enough water. Some of the key functions of water in the body include:

• Regulating body temperature: When we are active, our bodies generate heat, and water helps to regulate our internal temperature by sweating.
• Lubricating joints: Water helps to keep the joints lubricated, which is crucial for preventing joint pain and reducing the risk of injury.
• Flushing out waste: Water helps to flush out waste from the body, which is important for keeping the kidneys functioning properly and reducing the risk of kidney stones.
• Aiding digestion: Water is essential for digesting food and absorbing nutrients.
• Transporting nutrients: Water is needed to transport essential nutrients and oxygen to all the cells in the body.

Staying hydrated has many benefits for the body, including:

• Improved physical performance: When the body is dehydrated, physical performance can be reduced, and fatigue can set in more quickly. Drinking enough water can help to improve energy levels and enhance physical performance.
• Better skin health: Water is essential for keeping the skin hydrated and healthy. When the body is dehydrated, skin can become dry, flaky, and wrinkles can be more noticeable.
• Improved mental clarity: Water is essential for maintaining good brain function, and staying hydrated can help to improve focus, concentration, and memory.
• Reduced risk of headaches: Dehydration is a common cause of headaches, and drinking enough water can help to prevent them.
• Better kidney function: As mentioned earlier, water is crucial for keeping the kidneys functioning properly and flushing out waste.

Hydration while exercising

Hydration is crucial during exercise as it helps maintain blood flow, regulate body temperature, and prevent dehydration. The amount of water a person needs during exercise depends on factors such as the intensity of the activity, the duration of the exercise, and the individual’s body size and sweat rate. As a general guideline, athletes should aim to drink 17-20 ounces of water two to three hours before exercise and then continue to drink 7-10 ounces every 10-20 minutes during the activity. For longer workouts lasting more than an hour, sports drinks containing electrolytes may also be beneficial. It is important to note that thirst is not always an accurate indicator of hydration status, so it’s essential to drink water even if you don’t feel thirsty. Additionally, it’s important to avoid alcohol and caffeine before and during exercise, as these can increase dehydration.
Risks of not drinking enough water:

Not drinking enough water can have serious consequences for the body, including:

• Dehydration: The most obvious risk of not drinking enough water is dehydration. Symptoms of dehydration can include dry mouth, fatigue, dizziness, and confusion.
• Kidney damage: When the body is dehydrated, the kidneys have to work harder to remove waste, and this can increase the risk of kidney damage.
• Constipation: Water is essential for keeping the digestive system functioning properly, and a lack of water can lead to constipation.
• Increased risk of infections: When the body is dehydrated, the immune system can become weakened, increasing the risk of infections.
• Heart problems: Dehydration can cause the blood volume to decrease, which can put extra strain on the heart and increase the risk of heart problems.
In conclusion, hydration and fluid balance are essential aspects of maintaining good health and well-being. Drinking enough water is crucial for regulating body temperature, lubricating joints, flushing out waste, aiding digestion, and transporting nutrients. Staying hydrated has many benefits for the body, including improved physical performance, better skin health, improved mental clarity, reduced risk of headaches, and better kidney function. Not drinking enough water can have serious consequences for the body, including dehydration, kidney damage, constipation, increased risk of infections, and heart problems. Therefore, it is essential to make sure that you drink enough water every day to stay hydrated and maintain good health.

If you have any questions, please get in touch via email info@livewellhealth.co.uk or call us on 0330 043 2501.

Exercises For Shoulder Stability

Posted on March 5, 2024

Shoulder stability is essential for maintaining shoulder health, preventing injuries, supporting proper posture and movement, enhancing athletic performance, and facilitating rehabilitation. Incorporating shoulder stability exercises into your fitness routine can help improve stability, strength, and resilience in the shoulder joint, leading to better overall shoulder function and reduced risk of injuries.

Anatomy

The shoulder is a complex joint comprising three bones: the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). It also includes several muscles, tendons, ligaments, and other soft tissues that stabilize and move the joint.

Exercises

Shoulder stability exercises are designed to improve the strength and control of the muscles that surround the shoulder joint, which can help to prevent injuries and improve overall shoulder function. Here are a few exercises that can help to improve shoulder stability:

Scaption: Hold a light weight in each hand and stand with your feet shoulder-width apart. Lift your arms out to the sides, keeping them straight and at shoulder height, as if you were trying to touch the wall with your thumbs. Lower your arms back to the starting position.

Standing External Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms outwards, hold the band at the end of the movement and return to starting position.

Standing Internal Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms inwards, hold the band at the end of the movement and return to starting position.

Reverse fly: Bend your torso forward, forming a 45-degree angle with the floor. With elbows slightly bent, raise the dumbbells up and out to the sides until they are parallel to the floor. As you lift the weights, focus on squeezing your shoulder blades together.

Shoulder blade squeeze: Place the band in your hands, raise your arms to about shoulder height. Relax the band, then create tension by squeezing the shoulder blades (the scapulars), without shrugging your shoulders. It’s really isolated and can be quite tricky to get right when you’re starting out. Keep at it till you get there.

Plank with shoulder taps: Get into a plank position on your hands and toes, with your hands directly under your shoulders. Tap your right hand to your left shoulder and then tap your left hand to your right shoulder.

It is recommended to start with light weight and increase the weight as you progress, also make sure to maintain proper form throughout the exercise to avoid injury.
Stretching is an important aspect of maintaining shoulder stability and flexibility. Here is a stretch that can help improve shoulder stability:
Child pose – Relax and breathe into the stretch. Drop your shoulders away from your ears. Press down into the ground to really stretch the joint. Be careful if your shoulders are already unstable as this can place the joint in a compromised orientation that could lead to shoulder dislocation.

If you are suffering from any shoulder pain, you can contact us either through an email info@livewellhealth.co.uk or you can call us on 0330 043 2501.

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