Exercises of the Moment
Cable Rotation
A great functional exercise to work the tummy and waist. Hold the abs in as you rotate 180 degrees away from the cable machine and back. Try doing it slow on a light weight 20 times each side. A real tough exercise to help improve the back and abdominal strength.
BOSU single leg squat
This is a great exercise with or without the BOSU. It will help to strengthen the knee and ankle joints as well as the thigh muscles. Try doing 2 sets of 20 slowly to really help strengthen those legs. This could also help anyone with past ligament trouble in the knees.
Exercise
Switching Arm Chest Press is name of exercise.
Keeping hips up and buttocks clenched, draw each arm down until elbow is level with shoulder and switch. Try 2 sets of 15 to help strengthen up the chest and triceps. Using a ball is great for posture and balance as well. Good luck.
Exercise
Feature of the month: Sleep
Did you know that when it comes to your health and general wellbeing, sleep is more important than exercise and diet. 7-8 hours of deep sleep a night is what we should be aiming for. If our sleep is disturbed, it can affect the way in which our bodies work. If we miss enough sleep each week, our I.Q. levels can be lowered.
Our cocadium rhythms are the rhythms which our bodies are programmed to follow and if our sleep is irregular, our cocadium rhythms are all knocked off balance. This can hinder a weight management programme severely. It can alter energy levels and also create fatigue. So if you're looking to improve your health and wellbeing, there is nothing more important than a good night's sleep. I am positive that over the next few years, we will hear a lot more on the importance of sleep.
Top Tips

Music Boost
Research has shown that people who exercise while listening to music sustain their motivation and distract them from any physical “unpleasantness” associated with the activity. It is thought that the music synchronises exercise pacing, tempo, and rhythm, whilst also enhancing personal arousal levels and allowing the exerciser to cope more effectively with the demands of the exercise. So next time you hit the road, dig the i-pod out and you’re sure to go that extra mile. Dance music has been researched to be the most motivating. Turn it up!

The Right Thing
When you hit the weights, it is essential to include primal movement patterns that our bodies recognize. They are the movements we have evolved from. LUNGING, SQUATTING, BENDING, PUSHING, PULLING, LIFTING & GAIT are all movement that occurs naturally in our bodies during everyday activity. If an exercise doesn’t involve at least 1 of these patterns, don’t do it. Ideally, do exercises with more than 1 primal movement pattern for maximum results.

Crazy Carb Confusion
Most people are finding that they are sensitive to wheat based/flour based products. It is more than likely not the wheat, but the gluten in wheat and wheat-based products. Gluten is found in wheat, barley and rye. Gluten is the general name for the prolamins, a protein fraction found in the grains. The prolamins can be harmful when consumed in a lot of individuals. Grain consumption is at an all time high. 3000 years ago, farming began and grains starting to be consumed. Yet this time period is only a flash in the scope of human evolution, during which our digestive machinery was evolved. Basically, grains are ok in moderation. Most people find they feel less bloated and more energetic when they eliminate them from their diet. Recent studies show that a lot of people are intolerant to gluten. Studies have shown nearly 50% of people are believed to be gluten intolerant. Try and stick to whole grains and avoid the highly processed grains. Intolerances are usually caused by excessive stress. Try and stick to brown rice or corn pasta, buckwheat, chickpea flour, millet, potato flour. Avoid wheat pasta, barley, brown flour, semolina, couscous, rye, white bread. Richard favourite carbs. include soya and linseed bread, brown rice and  cous cous.

Attention Women
Have you ever wondered how physically different you are to your man?
women have more buoyancy in pools due to a higher body fat  %.
Uk women are 7.7-10.0 cm shorter than males
11-14kg lighter than uk males
4.5-6.8kg more fat tissue
males carry more fat in the abdominal and the subscapular (centrally)
females carry more peripherally (thighs)
oestrogen contributes directly to fat deposition in women
females also store more internal body fat than men.
The contraceptive pill can cause a slight reduction in metabolism
Females have a 10% lower basal metabolism than men
Strength is greatest in females 2-3 days post menstruation.
• When eating out, wait a while before you order a dessert. It takes 20 minutes for your tummy to tell your brain you are full. Better still, have some fruit instead.
• Drink at least 8 glasses of water a day to keep you well hydrated. You will need more if you exercise or drink alcohol.
• Plan each meal in advance. This way you are more likely to stick to healthy eating.
• On a Sunday night, plan your exercise sessions. Then it's not a case of "I might go to the gym tonight" If it is planned in advance, you are more likely to adhere to it.
• Always drain your bacon as well as other fatty meats with kitchen towel before serving. This saves you from some of that dreaded saturated fat.
• Choose wholegrains for breakfast such as Weetabix and wholemeal bread. They help control your blood sugar levels so you're less likely to snack because of hunger cravings, and they reduce your chances of having a stroke by thirty per cent.
• Remember, rule number one when eating is to enjoy your food, it's not healthy to eat foods you dislike.
• Make sure you get your 3 meals a day. Missing meals can result in your body shutting down and reserving calories instead of expending them.
• Get a bigger breakfast, bigger lunch and a smaller evening meal to help you get a good night's sleep.This is also a great tip for all you fat burners.
• Get your exercise done. Nothing feels better than burning off loads of calories and getting fitter, slimmer and healthier.
• Don't diet. Try to burn off some energy by being active rather than reducing your calorie intake too much.