chohan_personal_trainer

Healthy eating habits are important for maintaining a balanced and sustainable diet. Eating well can provide your body with the necessary nutrients, vitamins, and minerals to function optimally, maintain weight, and prevent chronic diseases.

1. Eat a variety of foods: Encourage yourself to eat a variety of foods from all food groups. A balanced diet will help ensure that they consume the recommended daily amounts of nutrients.

2. Limit processed foods: Processed foods often contain high amounts of saturated fats and added sugars, which can negatively impact overall health. Encourage yourself to replace processed foods with whole foods, such as vegetables, fruits, and lean proteins.

3. Stay hydrated: Drinking adequate amounts of water throughout the day can help keep the body hydrated, improve digestion, and increase metabolism.

4. Plan meals in advance: plan meals in advance. This helps them make healthier choices and avoid impulse eating.

5. Limit alcohol intake: dont overindulg in alcohol. Drinking in moderation can help promote overall health, but excessive drinking can increase the risk of liver disease and obesity.

- Broccoli, carrots, and leafy greens for their high fiber and vitamin content.
- Lean proteins like chicken, fish, or turkey for their protein content and low-fat value.
- Nuts and seeds, nut butter for their healthy fats and protein content.
- Whole grains like brown rice, quinoa, oats for their high fiber and vitamin content.
- Fruits like bananas, berries, and apples for their vitamins, minerals, and fiber content.

Overall, healthy eating habits can have numerous benefits for your overall health and fitness goals. Adopt these habits as part of their overall wellness programs.

Hypertension is a very manageable condition that can be helped by regular exercise.

Signs and symptoms:
-Sudden and severe headache
-fatigue or confusion
-Vision problems
-Chest pain
-Difficulty breathing
-Irregular heartbeat
-Blood in urine
-Pounding in your chest, neck or ears
-Erectile disfunction

There are some changes that could be made to an individuals lifestyle to reduce blood pressure. some of these will lower your blood pressure within a matter of weeks, while others may take longer.

These include.
- Cutting salt intake to less then 6g a day
- Eating a low fat, balanced diet
- Being active
- Cutting down on alcohol
- Drink less caffeine
- Stopping smoking
- getting atleast 6 hours of good sleep at night

By making these changes early on, your doctor may be able to avoid the need for medication.

If you need guidance and advice then please don't hesitate to contact me

📞07566 237595
📨[email protected]

www.chohanpersonaltrainer.com

Hypertension is more common then you think!

This common condition is also known as high blood pressure.

Hypertension is a long term condition in which the blood pressure in the arteries are consistently elevated.

There are many factors that come into play with hypertension but some of the contributing factors that increase hypertension are -

1. Obesity, diabetes and stress in life.
2. Isufficient intake of potassium, calcium and magnesium.
3. Lack of physical activity and high alcohol consumption.

There are even studies that show that increased salt intake can have a negative effect on hypertension.

Training For a Healthier Life.

www.Chohanpersonaltrainer.com

WORKOUT NO.2

Here's another home workout to try at home, bodyweight style!

It's simple, each workout makes 21 reps.

Let's keep the body guessing!

Full body warm up and start that burn!

7 standing walk outs
7 full range sit up
7 squat floor touches

8 push up
6 lunges
7 laying heal taps

9 jump jacks
5 half burpees
7 Russian twist

Hardcore day? cycle the workout twice!

Be sure to warm down and drink plenty of water!

Dont forget to record and and show the world your dedication to keeping healthy.

www.chohanpersonaltrainer.com

Non specific lower back pain.

This is what back pain is called when the doctor and various scans can't find anything wrong with your spinal colum or cord.

Lower back pain is a common issue and generally isn't caused by anything serious. I.e slipped dics or trap nerve. Although it can be felt anywhere from your neck all the way down to you hips.

Your back will get better over time and the pain will go away but with a weak posterior chain (back muscls) after sitting down for hours at a time from driving, eating and working. the pain could come back more frequently.

Always working on your posterior chain will help strengthen your back and prevent it from aching more frequently.

If your doctor has cleared you to exercise and suggested to you to start strengthening your body then please don't hesitate to Dm me or contact me on 07566 237595.

I am fully qualified and insured.
-Level 1 weightlifting coach
-Level 2 gym instructor
-Level 3 personal trainer
-Exercise referral specialist

I am -
Emergency 1st aid trained.
DBS checked and cleared.
Safeguarding approved

With these qualifications I can produce and provide a safe and effective programme to improve your body!

chohanpersonaltrainer.com

So with the build up to the end of lockdown and summer on the way, I thought I would release a few fun signature workouts, over the next few weeks for you to do at home!

NO.1 signature family name.

Spell your family name and workout to the corresponding letters.

Warm your body up appropriately and get started!
🤟

A. 10 push ups shoulder taps
B. 20 squats
C. 20 sit up ankle tap
D. 10 alt lunges
E. 20 jump squats
F. 30 sec mountain climb
G. 20 alt step ups
H. 10 standing walk outs
I. 60 sec plank
J. 10 Russian twists
K. 20 burpees
L. 10 jumping jacks
M. 30 sec side plank (L.R)
N. 60 sec wall sit
O. 20 tricep dips
P. 60 sec air bike
Q. 10 good mornings
R. 20 squat leg raise
S. 60 sec butterfly kicks
T. 20 hip thrusts
U. 10 jack knife from laying
V. 10 side plank hip dips (L.R)
W. 10 push ups
X. glute bridge leg raise
Y. 20 plank rotations
Z. Bulgarian split squat

Dont forget to record your signature workout and tag .

👊👊let's get energised for summer 👊👊

Benefits to exercising with Diabetes

-Improve blood sugar level control

-Weight loss if overweight

-Improve insulin sensitivity

-Reduce blood pressure

-Reduce risk of CHD

There are many reasons why keeping active with diabetes can help improve your life.

chohanpersonaltrainer.com

Diabetes is a serious, lifelong condition where your blood glucose level is too high.
There are two main types:

Type 1- where the body's immune system attacks and destroys the cells that produce insulin

Type 2- where the body doesn't produce enough insulin, or the body's cells don't react to insulin. This is far more common than type 1 were 9% of adults with diabetes have type 2 diabetes.

Signs and Symptoms

Type I

Abnormally high blood sugar due to lack of insulin
Excessive thirst and urination
Hunger
Weight loss or gain
Blurred vision
Slow wound healing
Recurrent infections
Tiredness

Type II

Abnormally high blood sugar levels due to insufficient insulin or reduced insulin sensitivity (insulin resistance)
Maybe no symptoms for years
Symptoms similar to that of Type I.


👇👇👇👇👇👇👇
Chohanpersonaltrainer.com

Exercising with Depression has been shown to improve various signs and symptoms.

Benefits of exercise for Depression include; improved mood, reduced anxiety, improved self-esteem/confidence, increased physical self-worth, reduced risk of CHD, improved body image and cognitive function and maintain functional movement.

so If you're struggling to get back on your feet, get motivated again or just want same advice, then please feel free to Dm me

Depression is more than just a simple feeling of being unhappy or fed up for a few days. It is a persistent feeling that can last for weeks or months instead of a few days.
Although some people may not think this is a genuine health condition it is very real, and not a sign of weakness. It affects people in different ways, causing a wide variety of symptoms. These symptoms can vary and can range from feelings of unhappiness and hopelessness, to losing interest in the things the person with depression used to enjoy and feeling very tearful. People who suffer with depression may also have symptoms of anxiety.

Symptoms
• Feelings of unhappiness
• Feelings of hopelessness
• Losing interest in previous hobbies
• Feeling teary
• Sleeping badly
• Constantly tired
• Various aches and pains
• Loss of appetite
• No s*x drive
• Reduced concentration
• Low self esteem
• Pessimistic

There are ways to cope with depression and the symptoms that follow. So if you're looking to get back in the right frame of mind and need that extra little push to start moving forward then please don't hesitate to Dm me.



https://chohanpersonaltrainer.com/