The competition consist of:

• 100% Body Weight Drag (fasters time over 20m)
• Tyre flip 10 flips (fastest time wins)
• 100% Body weight deadlift (most reps in 1 minute)
• 2000m Row (fasters time wins)

Spectators Welcome
Places limited so call Dean on 07921149177 460623 or email info@exertrain.com and guarantee your place.

For more information, visit www.exertrain.com

Winter Warrior PDF Poster

What is the Fit-Equip-Network?

Its been a long time since we posted on our blog . And its been a long time since we reviewed our goals; our first post HELLO FITNESS WORLD! clearly shows our plans and what we had in mind for taking our brand to the next level.

Lets go through our first post and provide you with an update and then get to the really good stuff.

Well. There you have it. We designed this blog, programmed a great comment and discussion system so that our customers, readers and fans (and clients!) can keep up with our news. Other than our facebook and twitter pages – the blog gives you a direct insight to company news, allows you to post comments back and you can even see the latest in fitness and boxing equipment manufacturing inovative engineering.

New MMA and equipment line coming soon

We are currently launching a new MMA sports equipment rage – we can’t wait – a new line of leather and boxing bags and a brand new line of club, club professional and ultimate boxing ranges – we are going to have product levels, ultimate range gear will be the best of the best and club level will be the best for your home user..

New site – same account – new features

In terms of our sites, you can see a massive change in how everything works. We left our old web design company, and decided to build a brand new multi-domain, multi functional e-commerce system – all in house. We have our own API, our own SSL server, a payment gateway, a search engine which although does not come near Google, will correct your spelling errors, track your search sessions and give you a better relative result in terms of our products – the search engine is designed for finding the products you want the fastest.

Our products pages and category listings are the same on all our sites and you can register and shop, shop without registering and login and shop on any of our sites with the same account – easier for you and making our system unique, well built and well thought – one account for all our sites.

We even have installed a brand new review system, customer support system and order tracking portal. The blog will be angled more towards company news, our team, product news and information about our products and the industry. We are moving away from your “digg style posts”; digg.com style posts are “4000 ways to loose weight by lifting a pen”, “100 ways to get fit by sitting in your driving seat” – etc.

If you have any suggestions or want to get in touch with us, please write to us: info((@))fit-equip(.)com

Fit-Equip

Fit-Box, our boxing equipment brand will have everything you need to start with. Look at the starter kits that are on offer.

What you need to keep in mind is that the equipment is different to each fighters needs. If you are starting up a good way to go would be to buy a 4ft punch bag, a 2ft folding bracket and a pear of mitts. At least then you can start practicing because a punch bag takes a lot of stamina and will drain you of energy.

Should I be buying for the club or buying for home?

In order to prevent injury coaches are always encourageing their fighters about protection for yourself while you box. If you go to a gym, you won’t have to buy the actual equipment and you are likely to find some gloves and headgear there. However when training at home you need to start considering that what gear you are going to buy and if it is quality gear. You are best to buy some gear before you go to a club or before you start at home and look for some gloves, hand wraps, mouthpieces, headgear and some boxing shoes. Its ultimaylet your best interested and long term investment because let’s face it – no one wants to use second hand equipment down at a club especially directly after someone has finished training.

Deciding on the right type of boxing glove

The most popular product and essential product however for any boxer is the boxing glove. Now there are a few differences between gloves and mitts. The first and most essential thing to note when thinking about boxing gloves is your target and your aim, they are the same thing. A boxing mitt is designed for a punch bag and speed ball – and only such. It’s not designed for being in boats or spars and will probably result in injury for your wrists and by having a weak guard and resulting in you loosing the fight. Remember – different gloves and for different purposes.

There is no real way to say “This is the correct glove for my boxing” or “This is the glove I need” If you’re a professional for example you need to be considering weight, size and restrictions for your equipment to be legal so there are fitting procedures and restrictions in place once you have found your glove.

Let’s look in the simplest terms the different types of the most common gloves, what they are used for and their differences.

• - Professional – Pro fighting gloves are for the ring. They are lighter than a training pair of gloves and designed to provide more protection and more weight for speed.
• - Amateur – Competition gloves which are common to have white branding and white paint over them to show when a punch is cleanly executed.
• - Bag gloves – These are designed off training on heavy bags, double-end bags and specialist bags
• - Mitts and Specialist – Boxing gloves which are for speed bags, they are normally very small and light and allow for complete movement when hitting the speed bag. Hand wraps can be used in place of the bag gloves.

Prior to buying your glove you need to direct your thoughts to on how you’re going to use your gloves. You can do this by matching the points above with the advantages and purposes on why you want you want your own gloves. Your boxing gloves will make an absolute different between your training and your fighting.

Which gloves are the best then?

It starts with appearance first in all honesty and then you get your hands inside the gloves and find that such and such are the best feeling for your hands and then you shadow box in front of your mirror and you begin to see yourself fighting and using the gloves. Some gloves even have weight advantages and power advantages by being small and compact and designed especially for using the wrist for power rather than the hand. It’s all down to personal choice and experience.

17 ways that can help put that weight under some control!

Do you have friends or colleagues that eat and eat and eat and never put any weight on and have the freedom of eating what they like and have no metabolic weight gain shock?

Its commonly surprising that thin people, or slim people have been often judged and prejudice just as people who are “fat” or overweight. The only difference being is that the questions are usually “Are the anorexic? Do they spend hours on a treadmill? Are they leasing a home gym? Are they thin because of naturally they born with it? Is it there metabolism?”

We got together and decided that you need 17 habits that will change you around and become a “thin person”, which automatically morphs in the category of happiness and a wage increase is in it somewhere! Remember: these tips are short and simple, easy to remember and easy to practice.

You may find this surprising but eating to much can lead to many negatives in your life. Excessive eating has become an ultimate norm in society where you are bombarded with vending machines and consummation on every corner of the street. Its hard not to find a fast food place or a place not to avoid snacks. Try not eating a single snack for a week (crisp, fizzy drink, chocolates, gum and sweets) and notice how much difference it makes you mentally – first of all you gain patience, discipline and perseverance by pacing yourself and considering the good, and placing hardship in exchange for long term happiness. Secondly eating excessively abstains you away from serenity and inner peace. You forget about becoming healthy and stop focusing on fitness and happiness, you start to chase desire.

A famous proverb is that if you imagine a large basin filled with water, its bottom is damaged with a hole the size of a walnut and its always loosing water. Now you have already contradicted your imagine because the basin is never filled with water, its always attempting to be filled by someone. No matter how much water you add, you will result in loosing more than you put in. In fact the faster you add the water, the more pressure and speed which it will come out with. Take this example and imagine eating and eating. Loosing weight is not an option. Its good to be bit and healthy, mentally and physically – this sentence alone could have a archive attached to it!

Change my life

1. Completely avoid junk food

Enjoy 3 meals a day. Include fresh vegetables, nuts and almonds, protein and make sure that you are having balanced meals. Look at point 16 about eating too much.

2. ENJOY water

Enjoy water with your meals, your body needs plenty of hydrated cells and no replacement exists better than water – abstain from tea and fizzy drinks. Even having tea and fizzy drinks before 4pm can result in long term insomnia! Water makes up 80% of our bodies so keep the balance in and avoid junk food. Perseverance! Enjoy water when your training at home, running, at your gym – wherever you are enjoy. Sorry to say that its cleaner than some parts of the world if your reading this.

3. Not worrying about your weight

Seriously don’t go worrying about your weight. You know its a problem. Worrying at the start is a good thing because with some fear there is some obedience which is followed by action. Worrying and thinking will not get anything done.

Always think positive. Tell yourself that “I am happy, I have a fit body, I am healthy and I am at my right weight.”

4. Eat Breakfast

Never skip breakfast. And don’t let the thought cross your mind. It keeps you set for the rest of the day and wakes the body up and turns on your brain. Plane, farm, train, work, school, car, walk – donkey – wherever you are make sure you have a good breakfast.

5. Consistent eating

Skipping a meal never a good way to lose weight. In fact you are damaging your stomach by not eating, becoming more prone to disease and doing only harm to yourself. Never skip any meals hoping your going to lose weight. You will lose your health not your weight when skipping a meal.

6. Think about your meal

If you notice what your eating and only focus and think about your eating like many thin people, you will realise it takes a lot of fun out of your food. Relax and enjoy your food, there is a difference between “legless” and being content. Enjoy your food as it will make you feel better, more appreciative, but you in a better mood and make you think and loosing everything you have eaten when you go back to training.

7. Take heed of common food types

Avoid foods like bread as it gives you the feeling of a full stomach. It actually slowly begins to expand your intestines so if you eat it lightly you will find yourself easily feel full, but having expanded your belly in the process. A good replacement for toast is honey and warm water in the morning slowly sipped which can leave you full and empty and also some cereal with chopped bananas.

8. No deserts or ice creams

A moment on the lips is a lifetime on the hips.

9. Time your eating

Stick to your 3 meal schedule as discussed in point one. As in many cases, the feelings like anxiety, disappointment, anger, loneliness, depression or sadness are misinterpreted as hunger and people to eat more in regards to this, it is called emotional eating and it should be avoided at all times and all costs. Be aware of when you are eating and your mood and your surroundings. Food impacts your memory channels too, tip to remember: is when your eating happy food like waffles on the weekend, you feel happy as if subliminally thinking of the time you were sat eating waffles and beans whilst your mum washed the dishes on Sunday and you were getting ready for football league.

10. Don’t eat that now!

Imagine your coming home from work and you feel like eating. Generally we all consider eating on the way back from work and the devilish naughty thought of sneaking a fast food drive way before coming home reaches everyone’s minds – go to a fast food restaurant after work hours, 5.10 onwards – its all suits and single people driving cars. You get the picture. Healthy people and fit people are single minded and will automatically eat at home according the eating schedule. Patience and perseverance result in longer outcome success.

11. I am tired

Many people consider eating tiring and some people even say that they are too tired to eat. If your really so tired eating, firstly consider it is a positive as its less fat – so as not to break the positive thinking span, lastly consider the overruling negative thought that is enough to replace the positive though by eating something as its safer and according to schedule and its not emotional eating.

12. Sleep

Many people who came into the choice of sleep or eat – when you are tired but hungry at the same time and you have eating your three meals, drank your water and done a good honest day of labour there is no right and wrong here. Have a light snack but a snack could be some warm water with honey, or some mint tea. Fruits like Oranges can give you acid and other energy bursts which is not a good thing before you sleep.

Some quick tips if you can’t sleep:

• Make sure your room has no lights in it – lighting prevents sleeping so have curtains and cover even LED display alarm clocks.
• Empty your room of books, TV and Electronics – your room is only for sleep, if you have a mobile alarm clock (as its more silent) put it a distant so do not get up to check your phone or fiddle around when your trying to sleep
• Get up if your not tired, leave your room and come back – this will put your mind somewhere else, change your temperature so your body automatically goes back to sleeping system mode. A drop in temperature can relax the body just like a hot shower before you sleep
• See a doctor
• Do 40 press ups right before you sleep, near your bedside – mind the cabinet and do it till your exhausted and then climb into bed – this in a few months time will make your stronger, bigger, fitter and less deprived of sleep as your entire body is tired and your mind right before you hit the sack!

13. Snacking between your schedule

Is it ever OK to break the 3 meal schedule?
Staying in accordance to the three meal a day schedule.. Oatmeal, Apples which have lots of pectin which adds diet loss all over due to the fibre content, nuts, almonds, beans and eggs which are great for protein and less in fat and calories – they stop you from being hungry for a longer time too.

14. Never cheat

Most likely caused due to emotional eating. Stick with plan. Get patient. Keep at the gym. If your bored or a real desperate rope, hang tight or check our some aerobic gear out like a vibration plate.

15. I’m starving

No your not. Someone in the third world though is, and may take that offensive There are alternative ways and looking at lucky point 13, it is ok to eat between your schedule, smaller portions. Its good that were not repeating any minor points, but some major points are enough to be repeated and smaller portions of (healthy) food are better than larger portions of food.

16. Dislike for an empty stomach

Muslims claim that the Prophet of God was the only man who went his life without ever filling his stomach. Imagine that! Many people, scientists and theologians have claimed that to purify your mind, heart and soul is to not go on a full stomach. Life is a journey, like that of roller-coaster for some, and everyone agrees that no ride is worth the visit if your going on a full stomach.

A good way to eat is to sit on your knees but make sure one of your legs is sat up and covering your stomach. This way you will eat less as you feel full because of the light pressure on the stomach. Its the best way to eat in the long run as you will lose weight and not have full and bloated stomach. So sit on your knees and lift one leg up so your knee is near your face, facing upwards and your body is now resting on this thigh and leg and then eat!

17. Leave it to me – do you really trust yourself

Yes it’s true now that you have read all the points or printed them to read when your sat in the gym lounge that your really going to go for it and trust yourself. Imagine now if you will that you come home after a incredible exhausting workout, it’s a hot day so you hit the sauna and steam room and hot tub and hot showers after your heavy session. You are feeling pretty good and just to top it off you splash cold water on the back of your neck to realize happy and stress relief enzymes that will cool down your brains high ways. So you arrive home only to find your family and distance family and cousin Joe from Steve’s wife’s Uncles cousin here to find him hitting a nice BBQ – do you consider the fact that you’re on a diet, that everyone is in your home and that is your BBQ machine they are using!

It’s easy to say to put things into practice but losing weight is no easy task and if it’s the example above you need to be careful of how to approach the situation, what you say and how you leave. If you’re serious about losing weight and turning your life around follow these steps for 4 weeks and your life will change drastically, even if it’s one step like sleeping earlier for a month – you will notice the change and then implement all the steps gradually.

Stay tuned for more information on Insomnia, Running, Weight Loss, Home Fitness and Gym Equipment

1) COMPLETE WORKOUT

When you are using a rowing machine you are actually just about using pretty much every muscle in your entire body. The heart, the legs, the arms, your shoulders, your lower legs, your hands and wrists and the core muscles of of your trunk. You are also working out your abdominals.

Because the machine is providing a lower based motion, it is eliminating strain on the joints and can enable you to row for longer.

2) COMPLETE WEIGHT LOSS

Like the treadmill, and cycle machines, rowing machines also offer a complete weight loss system – simplified by a dual based concept, the first of that due to the cardiovascular effects of the exercise and the later being that of the development of the muscles while you are working out.

Rowing also offers the user to increase performance and resistance by increasing the level of the row (including if you are literally rowing down a canal for example) and the level of speed between each return if you are just using a machine. This will help remove more calories and fat with a dual system applying toning as its replacement.

3) COMPLETE SAFETY

Rowing is not any easy exercise if your methodology is wrong, like all exercise principles if applied with no experience, you may pick up bad habits and habits that will not benefit you or harm you – there is no room for stationary in exercise. Its up or down. Even “keeping in shape and in tone” requires you to pace down or up.

You need to have a relaxed grip on the handles of a rowing machine or paddles, a life jacket and some experience. If we focus just on the rowing machine itself, it allows you to be safe in gym or home environment, you are less likely at risk of harming yourself and damanging your muscles because rowers are seated, so a good ten minute stretch on your legs, arms and shoulders will do the trick. A slow 5 minute pace on the treadmill or a 5 min jog on the spot (lightly done) will get you ready for a great session.

4) COMPLETE BACK PROTECTION AND IMPROVEMENT

Living longer. Exercising these days is a great way to not only avoid stress, but to remove it. Living longer, happier and healthier. When you are rowing you are going to put a lot of danger to your back because of the constant stretching and motion.

By having previously developed some form of strength already in your back, legs, arms and abdominals, you are placing yourself at little risk and placing your self at hands and mercy of the machine where you will be working near endlessly on your back. The rowing system itself builds up muscle on the back and flexibility unlike most other machines and will actually help you on later down in life and help to you liver longer.

5) COMPLETE MENU OF OPTIONS

You have a menu of options with any home rowing machine kit or rowing kit you get hold of at the gym. Although not all rowing machines base on the same technology, they are in fact the same in principle. Even water based rowing machines use the same principle – you are stimulating the actions of a rower who would be moving in a canoe or kayak for example backwards in the water.

To shed some final lights on your future investment or decision. Some rowing machines offer fans to achieve a great amount of air based resistance which enables the user to have air nicely cooled back on their faces while they exercise. These particular types of machines create vast amounts of noise and only recently they have been modernised which includes them having a magnet casing on them to make them seem almost noiseless.

If you plan on buying your own fitness rowing machine for working out at home, be aware that they come in different sizes and price ranges. Try before you buy to ensure you have the most suitable model. Take a look at our rowing machines and feel free to contact us at any time regarding viewing and pricing options as we also actually offer finance on our machines.

1 – Buy powered based drinks rather than the premixed sports drinks because they are cheaper and simaler to running drink mixes – great for stamina.


2 – Every shread of pound you lose, every step easier it is to run and have greater ring stamina – replace chocolates with nuts for memory and co-ordination and replaces crips with apples for natural energy.

3 – Drink 8 glasses of water every single day – an easier tip is to stop to the corner shop, buy a bottled water drink it through your day

4 – If your going to spar for long, get some electrolytes down you! Lucozade and Gatorade are great!

5 – Make sure if your going on a long nice night run, you have a snack at least every hour – no matter your thoughts or feelings.

6 – I hate carrying sports bottles with me – especially when going for a long run, so take some cash with you and stop at your local petrol station or corner shop to get juice on your jog – stop in at the local petrol station if you get a chance so you can use the bathroom too.

7 – Keep away from spicy foods before training, day and night.

8 – To help you get back into the game after an injury, make sure you eat and drink at least one hour before training.

Sauna and Steam Room Myth

Saunas and steam rooms are not the same. You will find the majority of people using them in the same dialect and scenario all time, it’s no myth, there are different.

Both rooms have their differences, both have many different health benefits for your skin and body; opening pores, increasing your body temperature, produce sweat and relaxation. They are both incredibly therapeutic. UMKC, Berkley and Columbia research found you should use the rooms in intervals, best done in short periods of time – 15 minutes each.

Looking at the benefits

• Increasing blood circulation
• Detoxification of your skin
• Detoxification of the body
• Relieving of muscular tension – great post training
• Skin cleansing
• State of serenity and relaxation

Comparing the differences

The Sauna Room

The sauna room is dry heat room which can see temperature heat levels from anything to 45-80 degrees. The majority of the time the rooms look like the image above, with dry wooden panels to sit on, a heated rock station with which a water scoop basin is included, you add splashes of cold water onto the top of the coal, this then sends a reaction into the room which sends sharp spurts of heat around the room.

The steam room

You feel hot and sweaty because of the high extreme humidity, the steam room on the other hands works in the complete opposite. They usually run at 36-42 degrees centigrade. Steam usually comes out of small funnel or heated plate which cannot be seen. The steam comes around the sealed room, and really does make the room hot and makes you sweat. Its likes coming out of a hot shower with steam everywhere until you open the window!

Major differences

A sauna uses dry hot air, where a steam room uses a mixture of combined heat and moisture to create a humid environment.
The only other differences are the ways in which the systems work.

The sauna seats a large gathering usually in square shaped room. People sit on wooden benches and the walls are lined with paneled wood. By a heating rock station in the room, water is added (normally with a bucket with a spoon) onto of the rocks and the heat slowly fills the room.

The best to use

There is no best when comparing a steam room and sauna, the differences are there. Each have their own strengths.

Sauna Rooms:

• Saunas are used for a natural based sweat – the rocks send heat around the room, when you add Olbas oil, it makes it more serene and the smell can really give you a nice heated room.
• People will take short sessions to have better cool and heat up experiences.
• Saunas are better for weight loss as you sweat more naturally and body liquids come out naturally too

Steam rooms:

• Steam room is almost instantly activated compared to waiting for heating rocks on a sauna room station
• Steam rooms can be bought cheaper the saunas and you can use them in the comfort of your own home by buying a steaming system (some are self cleaning)
• Steam rooms release pores and penetrate the skin with heavy sweating
• Steam rooms are overall better for the skin – sensitive and eczema type skin problem users have had greater benefits in treatment compared with sunas when using steam rooms, seeing a GP for a good routine is essential

Run longer, breath better. Simple

The problem is easy to address; it is easy and perfectly natural to get out of breath, caught up in a tangle of stitches and pains when you run. Oxygen is your fuel for your body that will work your engine up to maximum throttle and emission.

The important stuff

When you exercise, your body needs blood cells that are oxygenated. This means that the entire body needs muscles full with blood which results in your heart pumping in and out faster and spreading the blood faster across the body. This means that the quicker you are out of breath, the slower your lungs are at getting blood and oxygen around the body. You need to pace yourself with fellow runners if your find that you cannot talk to them. Find a good running pace by trying to establish a conversation with another runner. If you can’t do this, it means you are running to fast. Ask detox queen runnersusan.com too!

Last longer

To maintain a better workout more easily, you need to breathe smoothly. This means that while you take air in, the flow of oxygen to your muscles become more smoothly. It will increase your stamina and ability to cover those longer distances. Thus, you will last longer, enjoy the run and benefit more.
So what sort of things are need to “breathe smoothly”? You can have any kind of pattern that works for you personally. Breathing from your mouth is better than breathing nose because you take more oxygen. The nose has more jobs to do like cleaning the air you breath. Replace this delay by taking in from the mouth and taking out from the mouth. In and out from the mouth. Breathing from the mouth also relaxes jaw muscles, face muscles and neck muscles which contract while running. Make sure you have your jaw open and lips apart which allow you to enjoy the fresh air and last longer.

Rules for breathing

• Avoid breathing in long and hard breaths.
• Short and shallow breaths work the best
• Keep the pattern continuous so you can relax, turn off the mind, and focus on performance.
• You must find a comfortable breathing pattern and stick with it
• Avoid changing breathing paces for different speeds and environments; gradients on a treadmill for example. Do not change the pace of breathing for increasing speed – this is only for decreasing the speed
• Find your own natural breathing pattern
• Slow down your pace, slow down your breathing
• Pick up your pace, and employ a faster regime of strides to continue to challenge yourself.

The ultimate tool for a runner is the stomach

Count the number of breaths that you make in a step. Some people find that they will be running and as your taking several steps they are still taking in oxygen. This is normal and is different depending on the style of runner you are.
To develop the best running performance and last the longest. You need to focus on breathing using your stomach/belly. To find out how to breath with your stomach:

“Lie down on your back and pay attention to your stomach. You will see it rise and fall while your chest stays stable. Try to maintain this whilst you run” says Michele Vaughan a US, NYC based choreographer who is an expert at running and dancing.

By paying your attention to your stomach when breathing, over time you can develop a toned and flatter abdominal midsection. This is because your muscles will be doing an isometric contraction.

Running better changes your life

Proper breathing means you will develop good endurance. Decrease stress, promote a healthy life and encourage you to keep fit while having increase a greater rate of energy while you run.

1. Get moving more

Climb the stairs, avoid the lifts and escalators and elevators. Take a jog in the morning, go running with your children. Do some gardening. Find ways to move your body, “anything that moves on your body exercise, raising your arm up and down is exercise” its a complete stress buster.

2. Reduce the fat

Get hold of some replacement foods and sauces like lower fat versions of sustitute butter, light mayonnaise and cheese and creams. Try to have something like a common sense sandwich for your lunch – a tuna sandwich on white bread with no butter or mayonoise in exchange for the chips and beans special that the canteen serve up is a lifeline for your body.

3. Say no to the “fags”

Since the 1960’s the American researching universites have constantly said stop smoking because it is harmful to the human health. There are some reports that say taking a toke on cigerrete could be the equivalent to 8 minutes of your life. Giving up one cigerette a day could be an extra six months down the line! Fit-Equip always encourage healthy body, healthy mind. Give it up.

4. Stress Reduction

Avoid the difficult people in your life when possible. Many positive fanatics use the terms like: “When seeing a lot red, think pink cloud.. then start floating on them”. It is of course easier said then done, but positive thinking evenn such a thought like counting to “1-10″ for example and slowly seeing the numbers visually.

5. Avoid polluted enviroments

Avoid the busy city road and roads and high way traffic scenes when you can and try to exercise when it is fog free. I bet many of you love running at night in the dark near those industrial plants – well get hold of some reflective gear and avoid going to these places in the night. Ask runner susan if you need more information!

How can I stop sweating and showing signs of sweating too much when I go out? It only happens after working out?

- A Pipes, London, Via Twitter

Depending on how much you are in a rush to leave it depends. The reason you perspire is because there is residual heat in the muscles after you have just exercised. While this dissipates with due time, your body is like a furnace and immediately after exercise. There are a few things you can do to counter this affect

• Give your body time to cool

– Exercise gently to warm down and stretch before you shower. Knock back a cold drink to cool your body from the inside out.

• Keep your shower cool – Keeping your shower cool and cranking it down to as cold as you can tolerate for a couple of minutes before stepping out to get changed.
• Don’t pile the clothes on straight away – Hang the coat over your arm and put it on as you leave the building. Changing rooms can be humid places.

Its not possible for me to exercise at work? I have not time and cannot invest in time for the happy feeling workouts, what do I do? – Via Twitter channel

1 – Drink water every half an hour

Keep a fresh bottle of water next to you. Every half an hour have a sip and continue you to do this for the rest of your shift. This makes you thinner in the long run and will you keep alert and fixed all day. It is globally recognised and proven to have at least 8 glasses of water a day.

2 – Keep your mind on the task

This is difficult to apply to your life if your thoughts are disorganised. In the long run it will make you a success. Focus on the task at hand, if you have a huge e-marketing newsletter to send out, focus on the task, make notes and take your thoughts out on paper whilst you go on. Avoid other distractions, it takes time and requires you to stretch, breathe and relax.

3 – Stretch your neck

Place both your hands under your desk. Keep your back straight and head aligned with your back and keep your head ever so slightly raised. Begin to lean to the right, hold for 10 seconds, slowly bring it back straight, repeat this process 2 times. Then do the left hand side and again repeating the process 2 times. A further stretch would be to rotate your neck clock-wise and anti-clock wise for 30 seconds and then relax.

4 – Take deep breaths

Take in deep breaths while working, focus on the job at hand and also figure out in your mind when you get a distraction picture yourself counting the words of 1-10 – focus only on the numbers. This will increase performance and quality of your work.

5 – Walk around

Every chance you get within an hour, stand up, work around, try to busy yourself with moving all through out the day. It will keep you fit and in shape and give you a clear mind all day long.

6 – Roll your wrists

Make sure your roll your wrists and relax them as often as you can – especially if you type all day. It will help you to avoid carpal tunnel syndrome.

7 – Keep your hands warm

Make sure you keep you hands warm. Avoid the days when you come in from lunch shivering of being cold and then you start typing away, often blowing your hands in wrapped up fists.

8 – Stretch

Start stretching, before you come back after lunch, or whilst your sat down

9 – Fidget

Fidgeting keeps your muscles moving, keeps blood flowing, relaxes the nerves, prevents any other known disorders

10 – Massage your body

Gently massage your top legs and your calf’s regularly or if your thinking about the next PPC wording or worried avoid the next presentation project, moving away from the desk and gently massaging your legs will keep your body relaxed and your mind focussed on the job at hand

11 – Tense your body and then release it

Tense your entire body by contracting your muscles, every inch of your body. Make sure your toes in your heels are tensed. When you have this fixed and your whole body is stiff – focus on counting down from 15 seconds, thinking only of the numbers, avoid distractions by thinking about drawing the numbers, the numbers in calligraphy format – then after 15 seconds release. Do this every half an hour and you will be feeling and performing great.

12 – Do not squint your eyes

Avoid squinting your eyes when working on the machine. This will help prevent you from straining your head and damaging your eyes.

13 – Use a keyboard short cut for better GUI

Our design team always, despite of their claims of 20/20 vision, use keyboard short cuts to help their GUI experience (Graphical user interface experience) this will make reading easier and quicker, absorbing in more data and having it sink in better – thus, understanding better. A good short cut is CTRL + and CTRL – to increase and decrease the font size. Firefox has its own tool that will force the browser page to change. Get it from browsehappy.com, MAC users can find it their too.

14 – Press ups during breaks

If your a technical worker are restarting a a data farm of ten thousand servers, you have a couple of minutes on your hand. Go for a walk around the centre or consider doing push ups

15 – Get up and stretch around the clock

Every hour and half, spend two minutes, slowly stretching, regardless of the office looks – its your body and not theirs, they may stop laughing at you if you smile and laugh at yourself and maybe even join you

16 – Use an alarm clock to remind yourself

Breakpal and Weight tracker are good in their own league. Even using your mobile or PDA to set a reminder, send yourself an email notification or even using Windows alarm clock feature that will place your MSpaint screen saver message reminding you.

17 – Stress ball

Go to play.com and get stress ball – £3.99 delivered!, even if you cannot relax your hands while typing, its a good way to use relax your hands and help you to relax and increase your performance.

17 – Exercise under the desk

Tapping your feet or slowly rotating your ankles under the desk providing you do not make too much noise is a good way to exercise through out the day

18 – Sit properly

A good way to avoid all strains and future strains is to be in good posture, keeping the chair based at 090 degrees and having the back straight and head and eyes aligned with the “typing line of sight”. It is good to avoid stopping to bend your head down and your neck down, a good way to do this is slowly raise your head while you type randomly and this will ultimately increase the blood flow and allow an increase in performance.

19 – Jog on the spot

You see in the O2 Call Centre in Bury, call staff especially the girls – whilst on the phone will be jogging on the spot, loosening up, this will loose a lot of carnal fluctuation because it helps increase flow and system performance.

20 – Music while you work

This can help reduce stress, bring you peace of mind and help you focus on your work, it will also give the feeling and environment of working out in the gym.

blood rush your mind

When you wake up in the morning you find that your brain is already used to waking up and increasing your heart rate as blood levels are raised when you rise from a horizontal position. Sometimes, that sluggish body needs a little kick. Try the “Good Dog” routine when you fall out of bed to provide extra blood to your brain. How To: Place your head between your knees and give your scalp a brisk upside-down rub. Another good tip is to rub your eyes with your fists lightly, just wipe them – this will wake you up and give energy to your eyes, you can feel it instantly.

have soya and not milk

Soya has an incredible amount of health attributes. They include cholesterol-reducing, cancer-prevention properties and can even improve your bones health. If you hate its taste, enjoy it with some cereal, this will get rid of the taste, have once bowl a week and it needle pike your diet chart.

good lunch break

The average person in Britain has a lunch break for round around 28-minutes. This is usually spent scoffing sandwiches, answering emails, talking on the telephone and still sat on the desk. Not only is this not much fun, but it could be inviting heart disease into your life. A study by French researchers said that eating in stress prone environments, such as the office, near your team leader and boss, can actually boost cholesterol levels. Try to leave the office and eat away from your desk. This will help keep those cholesterol levels at bay.

eat almonds

Heart disease, among many diseases can be drastically reduced when eating some almonds. A handful of almonds regularly can reduce the risk of many illnesses, increase your nutritional intake, improve memory, improve sight and much more. LLU Researchers, Lorna Linda California University, discovered further, people who ate almonds automatically balanced out their calorie intake by eating less of other foods so the extra snacking didn’t affect their weight.

get walking

Walking sounds and is always frowned upon by the “treadmill people”. Stick this one down, next time your debating, according to NASA, walking two and half miles a day will stop you from gaining a pound over the next ten years. NASA studied 500 employees to find out how much training it takes to keep them at a steady weight. They found that for the men weighing in around 180 pounds, the optimum average was 16 miles a week. Get your trainers on and walk at least some of the way home.

eat nice food

Food provokes strong psychological responses in people, evoking vivid memories and feelings. So if you eat food that reminds you of carefree childhood times, it will help you feel more relaxed. You can avoid the damage and limit it by eating healthy options with your favourites – such as low fat sausages and mash with olive oil – this will help reduce any of those long time McD cravings.

write it all down

Angry, confused, worried, need your guts spilling? Place it all down on paper. It will make you calmer, bring clarity in your life and thoughts, its very therapeutic, its back by scientists – who use to help Vietnamese veterans to come to terms with their ordeal. It has also helped the pain of arthritis in some people.

WHAT SHOULD I EAT AFTER MY WORKOUT?

I read that after training within the first 15 minutes of finished, its important to eat something to help put on muscle. Why and what do I do?

T Flynn, Via Twitter

The best fuel is an amino acid-based sports drink, powder or nutrition bar, preferably one that also contains carbohydrate and whey protein, although you may be better off drinking it before rather than after your workout. Studies have shown that amino acid solutions consumed after resistance based exercise stimulate protein synthesises. Drinking an amino acid solution straight away after your resistance based exercise is a great solution primarily because of the increased delivery of amino acids to the working muscle during this exercise.