Through the recent lockdown (I'm writing this in April 2020) I ran a short nutrition course on my Instagram page. Each video is a minute long and breaks down the absolute basics anyone needs to know in order to set up a sensible dietary approach. These videos are short and therefore lack context and nuance, but like I said, it's the basics. If you want more nuance and more science you can read these previously published blogs:
Being evidence-based is important, it means that you can be confident that the advice you give is based on facts, not opinions or, worse still, feelings. For example, any fitness or nutrition ‘expert’ who claims that weight loss occurs only when you control for insulin secretion is wrong. I can say that with 100% confidence because there is enough compelling evidence that shows that simply is not the case and that insulin-obesity hypothesis has NEVER been proven by science (1, 2, 3). Of course, the evidence doesn’t necessarily tell the whole story, but it can certainly show us when something is just plain wrong.
If, like a lot of my clients, you are an active person and you partake in sports that involve running then the chances are you have experienced a Hamstring injury of some kind at some point. It might be a spasm, a minor strain or a grade 3 tear. Hamstring injuries are pretty devastating for running sports so what can you do to reduce your risk of experiencing one? This blog will set out to look at some of the evidence available regarding stretching and foam rolling and asks whether they are effective. Then we take a look at some of the evidence on strength training and finally, give an evidence-based strategy for reducing your chances of getting a Hamstring injury so that you can get the most out of your sporting activities.
We hear all the time about the importance of exercise in a healthy lifestyle. But there are so many different exercises and so many training styles how do you know what the best exercises are? This will be informed by a number of factors; your health history, your activity levels, your weight, your personal interests, your sport, your age, etc. Here I intend to give you a convincing argument for three exercises (and variations) that EVERYONE should include in their healthy lifestyle regardless of goal. But before I give you the exercises, let me establish some context.
If you have followed me for a while now you'll be well aware that I believe everyone should be doing some kind of resistance training on a regular basis. If you are unsure why, read this blog I wrote a while back (HERE). Not only do I believe it (and let me be clear that is is not a personal opinion based on emotion, it's an evidence-informed opinion) but just recently the the UK Health Authority declared that everyone should do at least two muscle strengthening workouts per week.