Eddie Hall Confirms For SFN EXPO 2016

Eddie Hall, the numerous time UK’s Strongest Man, World Record Deadlift Holder, 4th Strongest Man on the planet… is to Glasgow to see you at SFN EXPO 2016!

Eddie Hall SFN EXPO 2016 Promo Video

 

Eddie Hall – What’s On?

Eddie will not only be at SFN EXPO on Sunday, but more specifically be hosting a special meet & greet session with VIP’s in the NEW VIP Area, to guarantee that you get to meet Eddie personally!

Up NEXT is his Deadlift Workshop in the Origin Fitness Demo Area! Learn how he lifts more than any other man has in history!

VIP Meet & Greet sessions at SFN EXPO 2016

With 3 on Saturday and 3 on Sunday!  Stay tuned for more announcements on who the other 5 will be on social media first – search for @sfnexpo on Facebook, Instagram and Twitter now!

But DON’T hang around as VIP Saturday’s and VIP Weekend tickets have sold out EVERY year – and with a completely different scale of VIP experience this year and a completely different show experience in general, you certainly won’t want to miss either day at SFN EXPO 2016!

SFN EXPO 2016

5 Healthy Snacks To Fuel Your Fitness

Locker room and gym talk gives you many different views and opinions on what pre-workout and post-workout meals and snacks should and shouldn’t be. Getting healthy snacks to fuel your fitness right isn’t easy, as there’s so much conflicting information out there.

  • Is it safe to eat before I workout?
  • Should you use pre workout?
  • Will a sports drink help me before a long run?
  • Do I need protein or carbohydrates before my spin class?

We are told breakfast is the most important meal of the day, however pre-workout and post-workout foods can be just as important and beneficial. As we are all different and requirements are different depending on our goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and help recovery.

Fuelling correctly means not pigging out on junk, this is just counterproductive, and can leave you feeling rubbish, slow and worse after your workout.

Maximize your energy and gains with the correct food!

There are no magic food or tricks to fuelling your workout, this is a simple list of what I personally consider a good, sustainable and convenient list of snacks to get the most effective workout possible.

Apple Slices and Peanut/Almond Butter Healthy Snacks

Apple and Almond Butter Pre-Workout Snack copy

This is quick, easy and can be eaten regardless of what time you workout, the apple will give you simple carbs for quick burning fuel and the Nut Butter will give you protein and fibre.

Pistachios and Blueberries Pre-Workout Healthy Snack

Healthy Snacks Pistachios & Blueberries

A hand full of pistachios and blueberries will give you a power packed protein and carb combo you needs, Blueberries are also full of antioxidant properties to help with recovery and muscle damage.

A Simple Banana Pre-Workout Healthy Snack

Banana Pre-Workout Healthy Snack

A banana gives you high quality complex carbs which are the best sources of energy prior to your workout, rich in potassium to prevent cramp and low in salt. Something you may not know, The correct name for a bunch of bananas is a hand, a single banana is a finger.

Simply Oats Pre-Workout Snack

Pre-Workout Snack Oats

A scoop of oats and whey protein mixed in water to make an easy all-in-one pre-workout shake or snack. Oats will give you a steady release of energy and the whey will provide protein and muscle protecting amino acids. A hand full of blueberries or a sliced banana added to this makes a tasty efficient snack too.

Plain low fat or no fat Greek yogurt topped with granola Pre-Workout Snack

Healthy Snack Pre-Workout Greek Yogurt

Greek yogurt and granola is one of my favorite pre workout snacks specifically pre a heavy lifting workout,  The whey and casein combination in Greek yogurt means you’re getting a mix of fast and slow digesting proteins, which provide muscle building amino acids during your workout so you’re ready for anything. Aim for 20 grams of protein in your yogurt.

Things To Avoid In Healthy Pre-Workout Snacks

Few things to consider. Certainly avoid fatty foods before working out, fat leaves the stomach very slowly, leaving you feeling full and sluggish and could lead to cramp.

Although carbohydrates are good, you should not get them from raw sugar or sweets.  Either of those could cause a sugar rush and probably a crash while you’re mid-workout.

Also, avoid overeating before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

In summery: Healthy Snacks To Fuel Your Fitness

A pre-workout snack should consist of carbs, lean protein, and a little bit of healthy fat. Low GI Carbs will supply your body the steady stream of energy as opposed to that crash and burn you get from high-glycemic carbs such as sugar, cereal, and white bread.

By eating low GI carbs—examples been bananas, oats and pistachios, you’ll have more energy so you can work out longer and harder and faster, subsequently, which can help you burn more fat. Protein helps build muscle and slows down digestion, which is why you add some protein to your meal or snack.

This is just a short snap shot of my healthy snacks to fuel your fitness, this works for me and hope this may be of benefit to you guys.

Instagram of Author: Imran Tai

Imran Tai is not a medical doctor and the information contained herein should not be taken as medical advice. These are not intended to diagnose, treat, cure or prevent any health problem. Recommendations by Imran Tai are not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.

The Ice Bath Debate

The Ice Bath Debate – Good or Bad for Performance?

The debate on the use of ice baths, or cold-water immersion (CWI), rages on with many pundits claiming it is good and others claiming it is not.

The answer depends on the stage of training the athlete is at and the main objective of that training block.

If you are in the pre-competition phase of training and the main objective is to build power then there is research indicating that CWI (and other micro-strategies for minimising training responses, such as anti-oxidant supplementation) during this phase may limit the adaptation effect i.e. your muscles will adapt to the increased workload faster if the body is allowed to contend with the inflammation and micro-tears naturally without the intervention of CWI.

However, if you are tapering the workload toward an upcoming competitive event or if you are in the competitive part of the season then the main focus shifts to recovery and minimising fatigue rather than power building and in these circumstances research indicates CWI will be beneficial.

The key word here is fatigue.

Screen Shot 2015-12-21 at 10.00.45

Fatigue is the main precursor of injury and is also a major performance inhibitor. Consequently, the fitness coach’s objective is to maximise fitness and minimise fatigue in order to maximise performance and lower the risk of injury.

And the main strategies for combating fatigue: Good Sleep, Good Diet, Hydration and Cold Water Immersion [per Gregory Dupont, FIFA Sports Injury Summit, Wembley Stadium, April 2013].

The argument is further complicated in team sports where skill, tactics and pre-planned moves need to be coached on the training pitch. In these sports the coach will want the players to be mentally alert and physically prepared to benefit fully from the coaching session, not hobbling around only partially recovered from the previous day’s training. In this instance there may be a conflict of interest where the fitness coach is trying to maximise adaptation while the team coach wants the players recovered sufficiently to benefit fully from the training session, therefore, CWI may be strategically used to fit the on-going training session plans rather than eliminated to cater for both objectives.

So is CWI good or bad?

The answer depends on the part of the season and the main objective of the current training regime. In the competitive phase of the season CWI will help minimise fatigue and aid recovery, thereby improving performance and lowering the risk of injury. In the pre-season, or power-building phase, of training CWI may adversely affect the adaptive response.

So, as with most tools in the athlete preparation toolbox, it is how the coach uses CWI to best effect, rather than whether it is appropriate to use it or not!

Good luck in your training!

www.cetcryospas.com debate@cetcryospas.com

© Colin Edgar, Managing Director, CET CryoSpas, October 2015

3 Top Tips For Building Power – By Paralympic Bench Press World Record Holder, Ali Jawad

  1. Always practice safe technique (tucking elbows). Even when reaching for a PB – if you can’t do it with safe technique, you can’t do it.
  2. Be consistent with training. Acting like a ‘pro athlete’ in bursts doesn’t work for building explosive power.
  3. Don’t keep even one training session the same during training cycles.