tag:blogger.com,1999:blog-44031169123761640992024-03-13T12:41:49.834-07:00Paul Roberts PTPaul Robertshttp://www.blogger.com/profile/12591719236705523835noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-4403116912376164099.post-18148877512030190912011-11-22T07:53:00.000-08:002011-11-22T07:57:14.976-08:00Supplements<div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">I advocate receiving as much nutrition as possible from our intended sources of vegetables, fruits, meats, fish and grains. I would actively encourage anybody who through eating varied, organic, seasonal produce attempted to maximise his or her nutritional intake and receive a balanced and plentiful delivery of essential fats, vitamins and minerals.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">The problem is that because of modern lifestyle, medicine, farming and diet we face real challenges in getting exactly what we need from food sources to keep our bodies in homeostasis and an anabolic state. Supplementation can help us shortcut our route to health. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Wise supplementation is in no way a replacement for good food choices. However, a great diet with strategic supplementation can offer optimum health benefits to someone striving for increased health and vitality. </span><br />
<a name='more'></a><span lang="EN-US" style="font-family: Arial; font-size: 13pt;"><o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Here are a few fundamental suggestions for effective supplementation: <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">1. Daily Multivitamins- Core Nutrient Assurance<o:p></o:p></span></b></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Our problem in the 21st century is stress. We layer far too much stress on ourselves with our workloads, our worrying, our medicines, and our less-than-optimum diets. This means that our stress "load" is far greater and puts a great burden on our natural antioxidant coping systems. </span><span lang="EN-US" style="font-family: Helvetica; font-size: 13pt;">Low levels of antioxidants, or inhibition of the antioxidant enzymes, cause oxidative stress</span><span lang="EN-US" style="font-family: Helvetica; font-size: 13pt;"> and may damage or kill cells leading to sickness and rapid ageing.</span></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">When you take a good broad-spectrum multivitamin and antioxidant formula, all these antioxidants can work synergistically to mitigate oxidative damage and then help each other recycle back to their potent antioxidant form. For that reason, I recommend a high-potency multi-vitamin loaded with extra antioxidants to be taken every day.</span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">A word on quality </span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">The difference in quality from one "multivitamin" to another can be massive. </span><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Unfortunately, there's a lot of confusion and junk out there – incomplete, impure, inconsistent "formulas". It is important to select a multivitamin from a trusted source to ensure the products purity and offers accurate dosages of nutrients. Paul uses BioCare's range as its valued for its emphasis on presenting nutrients in their most bio-available forms and using unique manufacturing processes that mean they are suitable for people who are highly sensitive or have food allergies and intolerances. Also, the addition of unnecessary artificial colours, sweeteners and flavorings is avoided wherever possible.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Some vitamins and minerals work synergistically with others. Taking a B-6, a calcium chew and a vitamin C tablet in isolation may cause more harm than good. Not only is this approach incomplete; you risk a lack of absorption of key nutrients. BioCare's multinutrient products provide a balanced profile.</span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">2. Probiotics- Digestive and Immune Function<o:p></o:p></span></b></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Within our gut we have several billion living bacteria helping us to stay healthy. Most are "friendly" bacteria that actually help us better digest food and ward off infections. In fact, much of our immune system has evolved to depend on these healthy "flora" living in us symbiotically. We also have some transitional "flora" that live within our gut that balance with the good bacteria. Much of your health depends on which of the two is winning the flora war.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Farming has changed in the last few decades, foods are grown faster than ever before and pesticides are used extensively to ensure crops are not spoilt. These developments in agriculture have affected the amount of good bacteria we ingest from the healthy soils that cultivated our vegetables. It is harder now to ingest the healthy bacteria that our bodies expect us to. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">In most healthy people this doesn't usually present a problem. As long as there are some healthy gut bacteria present, as long as we don't get too stressed out (stress hormones can kill off healthy flora), too sick (diarrhea and vomiting are ways the body purges bad bacteria – but it purges good bacteria with them), or take antibiotics (antibiotics tend to kill most bacteria – that's their job), and as long as we are eating well, those healthy bacteria can flourish and keep us well. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Unfortunately, we live in a time when stress is everywhere, where we do tend to get sick or take antibiotics, where certain processed foods support the growth of unhealthy bacteria and yeast forms while choking out the healthy flora. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">For these reasons, I think it's wise to take probiotic supplements. Planting good bacteria within the gut can help to aid healthy digestive processes and immune function. I'd certainly take extra probiotics under times of great stress or when you've been sick or are using a course of antibiotics. The reversal of fortune from a few days of taking probiotics can be dramatic.</span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">3. Fish Oil- Essential Fatty Acids<o:p></o:p></span></b></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Essential fatty acids are fats that our bodies are unable to manufacture. We must therefore acquire these from dietary sources. Omega 6 fatty acids are present in grain products, meats and sunflower oil. Omega 3 fatty acids are found in green leafy vegetables and oily fish; we also attain small amounts from walnuts, eggs and animal meats. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">As you can see, the types of foods that provide with us Omega 6 fatty acids are far more prevalent in the modern diet than the sources of Omega 3's. This leads to the ratio of these two fats being way out from the desired ratio of omega-3:omega 6 fatty acids of 1:4.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: 13.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">An omega-3 deficiency has been linked to the following conditions; heart attack, stroke, cancer, obesity, insulin resistance, diabetes, asthma, arthritis, lupus, depression, schizophrenia, ADHD, postpartum depression, alzheimer's and chronic inflammatory disorders. This essential nutrient is lacking in our diets and for this reason I recommend using an omega-3 fish oil supplement.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Paul Roberts PT Supplement Mixes</span></b></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Paul has put together these mixes to help you take control of your vitality. Call or mail Paul to place your order:</span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Advanced Mix £115.00<o:p></o:p></span></b></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Probiotic- Bio Acidophilus Forte 60 Caps (1 a day) £52.00- More healthy bacteria per capsule<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Fish Oil- Mega EPA Omega 3 Fatty Acids 90 Caps (2 a day) £22.95<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Multi-nutrient- One A Day Plus Multivitamin and Mineral 90 Caps (1 a day) £42.95- Extra antioxidants</span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Basic Mix £85.00<o:p></o:p></span></b></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Probiotic- Bio Acidophilus 120 Caps (2 a day) £39.10<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Fish Oil- Mega EPA Omega 3 Fatty Acids 90 Caps (2 a day) £22.95<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US" style="font-family: Arial; font-size: 13pt;">Multi-nutrient- One A Day Adult Multivitamins and Minerals 90 Caps (1 a day) £25.00<o:p></o:p></span></div><div class="MsoNormal"><br />
</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-47632596159273503262011-11-20T08:12:00.000-08:002011-11-22T07:56:27.625-08:00How To Run<div class="MsoNormal"><span lang="EN-US">If you are considering changing you're running from heel striking to mid to forefoot striking you need to read this first. A brilliant, informative and balanced introduction to efficient running. </span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">The article has been reproduced from the November 2011 copy of Eureka, a monthly science magazine produced by The Times.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">79 percent of us get injured when we run. Why?</span></b><br />
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<span lang="EN-US">From the ancient San Bushmen of the Kalahari to the extraordinary feats of Usain Bolt, humans have always run, whether to eat, compete or improve their health.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">We all posses the genetic blueprint to make us efficient runners. This has evolved over millennia, the result of many adaptations; long legs, large powerful gluteal muscles, neck ligaments for stabilization, an Achilles tendon and a foot arch to save energy, and sweat glands on hairless bodies to keep us cool. Evolution has also helped us to become endurance-running machines, probably to allow us to hunt down prey over long distances.</span><br />
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<span lang="EN-US">Today we have intricate technologies to aid our performance, but could it be that advancements in shoe design are contributing to a problem- that millions of years of human development that have honed our ability to run have been largely ignored in the past four decades?</span><br />
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<span lang="EN-US">It is no surprise that the language and tonal clicks of the San, who still run barefoot, or at least minimally shod, for many miles in search of food, have no word for knee degeneration. They do sometimes suffer from osteoarthritis and plantar fasciitis, but endurance injuries are rare. Elsewhere however, studies have shown that 20-79 per cent of most other long distance runners now suffer a "lower-extremity" injury each year. Are shoes to blame?</span></div><div class="MsoNormal"><br />
<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Coverage of the subject is often sensationalist and full of overblown opinion. Some defend running-shoe technology – first developed in the 1970's – at all costs and others offer a magic formula for a new dawn of injury-free barefoot running. Such a formula is unlikely. Running barefoot does not mean running injury-free.<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">'I truly believe that what matters most is how you run, not what is on your feet," says the Harvard evolutionary biologist – and all round running expert- Dan Lieberman. Both sets of extreme views are, frankly, silly. I am now rather tired of the so-called 'debate', which has, been played out in the media, which mostly hinges around untested opinions and assumptions. My real hope, now, is that we change our focus from shoes to running form."<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Dr Nicholas Romanov, an Olympic triathlon coach, sports scientist and inventor of the Pose Method running technique, believes that the general lack of running skills is a reflection of modern lifestyle. "In today's culture, we are insulated from 'natural' interaction with the environment," he says. "The more cushioning between our feet and the ground, as well as more advice on training distances and what to eat, further dilutes the essence of running. Theoretically, we can all 'run', and that is probably why it has been such a neglected aspect of our fitness.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">"However, since we don't have a necessity to run in today's society, it is optional, so when one does not do it well, we can simply avoid it. So the question isn't if we have forgotten how to run, but we have forgotten how to run well?"</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Lieberman's lab is involved in studying different groups of runners, from the Harvard athletics team to children who have never worn shoes. It's important to study all kinds of runners but previous studies on barefoot running have just been on habitually shod people taking their shoes off," he says. He compared this kind of research to studying a language using only people who learnt it as a second language. His lab is trying to test hypotheses about the effect of different kinds of running form on injury rates.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Lieberman's idea is that adopting a barefoot running technique, which requires one to run lightly and gently is far more effective for preventing injuries than running poorly and using shock absorption and motion control technology to cope with the effects of bad form.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">"Barefoot running is no panacea, but it does teach us about natural running form. My hypothesis is that it's more natural to run in a way that generates minimal impact and which you can do barefoot. I also hypothesise that a strong flexible foot is more likely to protect a runner than a week, stiff foot"<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">The key to this is the feedback system linking the feet to the brain, which enables the body to adjust and control shock absorption. This is known as proprioception. In addition, it has long been known that landing on the forefoot and mid foot creates less loading forces than landing hard on the heel, which is very common among people who run in standard running shoes.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Many of us have subconsciously adjusted our bodies to run with a heel strike, and there are plenty of runners who do so without injury. If these runners are injured, should they switch their gait? This is not something that can be undertaken lightly. Learning to run barefoot or changing gait requires the muscles and bones in feet and legs to strengthen in new ways, and for the runner to learn new patterns of movement. It takes time and must be done carefully.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Lieberman is collaborating with Lee Saxby, a British biomechanist and leading barefoot running coach, to study coaching techniques. He believes that there is no conspiracy among shoe companies to rubbish barefoot running, it's just that they look at everything from a heel strike perspective. Based on this approach, Saxby thinks that shoes are, generally, the best they can be. "Companies realise that the impact on the heel wrecks the runner and that if you land on your heel you over pronate (point the sole downwards), so they brought in shock absorption and motion-control technology. It's all based on Newtonian physics but it's applied to the wrong model. They should have looked at how barefoot populations run on the forefoot."<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Dr Irene Davis, director of the Spaulding National Running Centre at Harvard Medical School, is researching ways of developing new gait patterns. She said, "When landing on their heels, which modern running shoes allow runners to do comfortably, runners experience an impact that is seldom present with a more anterior strike pattern. Habitual barefoot runners avoid running on their heels because it hurts. Therefor, they typically have no impact peaks."<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Davis believes that we have not forgotten how to run, and her research has shown that people that run with a rear-foot strike when shod gravitate towards a very mild forefoot strike- heel just above the ground- when made to run barefoot on the treadmill. This, she proposes, is the running pattern innate in all of us.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">But she thinks we have made very little progress with running injuries. "Up to 79 per cent of runners today sustain an injury in a given year, despite all of the technology marketed in modern running shoes," she says. "Running was critical to our survival and it doesn't make sense that we would get injured at this rate doing something we evolved to do. It would be like fish getting overuse injuries of their fins. Our current research is suggesting that allowing a more natural foot strike might be the answer for many running injuries."</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">There is plenty of evidence to back up her findings. A study at the University of Virginia in 2009 found that shod runners experienced 30 to 50 per cent greater forces on their knees than barefoot runners. Shoes, its lead author concluded, were doing something that "really screws up". </span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">So it comes as no surprise that top sports shoe manufacturers such as Nike, Asics and Adidas have been flooding the market with so-called minimalist shoes (thin-skinned, low heeled, flexible trainers). But it seems that these are not the solution either. Research earlier this year at the University of Massachusetts, which tested a 4mm heel lift relative to forefoot, found that minimalist shoes seem to cause runners to heel strike and heavily limit proprioception compared with barefoot tests.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Thin socks may be just as bad. The American Society of Biomechanics reported last year that a thin pair of socks caused a statistically significant reduction in balance, suggesting that they filtered out important sensory information.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Nike, which was the first major sports company to introduce a minimalist shoe, in 2002, believes that the future is barefoot. Jeff Piscotta, the director of the Nike Sports Research Lab in Oregon, said basic research had concluded, "Midfoot/wholefoot striking was the method of foot contact utilized by all our subjects". Since then, they have held the hypothesis that the foot may also be responding to some sensory feedback, but that link between proprioception and foot strike patterns is not clearly defined. "Many people do not change their foot strike patterns even after sensory inputs are altered," says Piscotta. "Heel strikers often tend to remain heel strikers when recruited for barefoot experiments. I believe adaptation takes time."</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Saxby is confident that the latest research will show that the body is the ultimate shock absorber, and that shoes have not been helping it. "We've been banging our heads against a closed door with a crash helmet on, rather than learning the skill of opening the door. I think we are about to have a paradigm shift," he says.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">This shift is centered on re-teaching running form. But while we are still trying to understand the science and gathering information, how does everyone learn? There is catching up to do. We need a huge influx of barefoot coaches. Saxby, who has set up a coaching education program, says: "Some people appear to have adapted to shod running and experience no problems. There is probably no benefit in trying barefoot for these people. The other 80 per cent that get injured should probably try it."<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">All humans are born to climb (think of a baby's grip) but when we get to 5 or 6 we are told not to climb, for our own safety, and later climbers have to be taught moves that came perfectly naturally to us when we were small. It's the same with running, but it happens even earlier – as soon as we can wear shoes on our feet we start to lose proprioception. So we have to learn to walk again before we can run.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Dr Dave Clark and Darren James at London South Bank University are researching barefoot walking and are believers in retraining our feet and firing up redundant systems with electric impulses to stimulate the plantar and abductor systems. "Our feet have become lazy so we advocate retraining them," says Clark. "We have found Lieberman to be right in what he infers about the effect of footwear. There is no doubt that putting on shoes really affects our foot system and makes the body adapt and optimize different muscles."</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">The pair would like to see foot-training mechanisms in every gym. These would use tools (such as gravel and golf balls) and stimulus (electric pulses) to retrain the feet and fire up their receptors before putting them back in shoes. "We want to train the foot to appreciate more information," says James. Running is another leap. Rear foot (heel strike) running is not economical but its very technical to run with your forefoot – you have to train properly."<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Or be a top runner. It was not a problem for the likes of Roger Bannister, now 82, who broke the four-minute mile barrier in 1954 and later did a masters degree in physiology as part of his scientific career." I had the lightest, flattest shoes specially made for me when I ran the four-minute mile," he recalls. "Though they had spikes, which I rubbed with graphite to work better on the cinder track, they were very similar to running in bare feet. Running a mile on the balls of your feet you would move forward before you moved backward using the heel and your leg would be relaxed for a split second the moment the pressure on the arches was reduced. In ten years of running I never pulled a muscle."<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">As Lieberman observes: "As far as we can tell, there simply was not the litany of injuries in Bannister's day." But not everyone has the gait of Sir Roger Bannister when they go bare foot. Lieberman advises: "If you are going to run barefoot, you'd better do it right."</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Saxby compares us with domesticated or caged animals. "Socially complex animals such as elephants and chimpanzees need rehabilitating before they go into the wild," he says. "It's the same with unleashing the human mind on barefoot running. If you don't know what you are doing you just wreck your legs even more with stress fractures, tendonitis and plantar fasciitis."</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Saxby has combined the research of Lieberman with elements of the Pose Method developed by Romanov. The Russian believes that the future of running should be about the education of form. "Shoes shouldn't be our focus, but rather a supplement in the development of a runners skill. Average or semi-serious runners don't focus on technique either because the statistics point us to an 85 per cent injury rate. So I would definitely recommend a focus on running lessons and technique-related work to improve a recreational runners form via skill development, not just accruing mileage."<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">Lieberman also has advice for runners thinking about changing their style: "Be skeptical, and do anything that hurts. If you do try barefoot or minimal-shoe running, learn good form and apply it very, very slowly and cautiously. I worry about runners who change too rapidly and don't learn how to run properly either barefoot or in minimal shoes. Those runners may be at a higher risk of being injured.</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">But it may be too late or detrimental for many of us. Saxby says: "I had a guy come in who had lots of ultra-marathons and often does 40 to 50 mile races. He said he wanted to learn to run barefoot. He had no injuries and was a heel striker, so I told him not to change because it would only create problems for him. He has adapted to running this way."</span><br />
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<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">But where will we be 20 years down the line? What is a reasonable vision? "I believe in the next generation and in future kids' footwear," says Saxby. "I think everyone will be barefoot or with shoes that let proprioception work. You can't live in the arctic, the jungle or the desert without footwear, so in the future we are looking for the perfect footwear that allows sensory feedback, does not unbalance your natural position or restrict you and also protects you from the environment."</span><br />
<br />
<span lang="EN-US"><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US">Lieberman concedes that this is a challenge. "The idea of a barefoot shoe is an oxymoron, if not preposterous. However, I am not sure if I think anyone really knows what's best for people. Shoes do limit proprioception, but they also protect the foot. Many people do get injured in shoes, but there are many who wear shoes and don't get injured. Likewise, barefoot running is no magic bullet either." But he adds: "I predict the next few years will provide runners with a bonanza of useful information. Whatever the outcome, everyone will benefit".<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-US">The first stage however is learning and feeling how to run again, according to your very own biomechanics. It is the start of the running revolution.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.9pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">HOW TO WALK BAREFOOT<o:p></o:p></span></b></div></td> <td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.9pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">HOW TO RUN BAREFOOT<o:p></o:p></span></b></div></td> </tr>
<tr style="mso-yfti-irow: 1; mso-yfti-lastrow: yes;"> <td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.9pt;" valign="top" width="213"><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">01</span></b><span lang="EN-US"> Practice on a variety of surfaces (grass, tarmac, carpet)- your feet and brain will start to communicate.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">02</span></b><span lang="EN-US"> Your weight should move from heel to big toe (steps 1 to 4) in one smooth motion.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">03</span></b><span lang="EN-US"> Use shorter than usual strides.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">04</span></b><span lang="EN-US"> Don't look down. Look ahead. Lead with your chest.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">05</span></b><span lang="EN-US"> Keep your stride relaxed, balanced and symmetrical.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.9pt;" valign="top" width="213"><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">01</span></b><span lang="EN-US"> First, learn to squat properly (sitting, with your weight in your hips and on your heels).<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">02</span></b><span lang="EN-US"> Move on to jumping and hopping exercises.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">03</span></b><span lang="EN-US"> Once you can do these. You can run barefoot. Take things slowly to begin with.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">04</span></b><span lang="EN-US"> Posture is everything. Keep your chest and head upright, be stable but untensed.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">05</span></b><span lang="EN-US"> Land on the balls of your feet. Your feet should feel they are landing directly beneath you, not out in front.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">06</span></b><span lang="EN-US"> Take shorter strides and try to make your steps quieter.<o:p></o:p></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US">07</span></b><span lang="EN-US"> Be patient.<o:p></o:p></span></div></td> </tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-32190853493662246162011-11-15T08:12:00.000-08:002011-11-22T07:56:39.558-08:0021st Century FatigueDuring and after periods of prolonged moderate stress or intensely stressful events we can sometimes be left feeling tired, unresponsive, and uncharacteristically irritable. The symptoms may manifest as experiencing sluggish starts to the day, the 4 o'clock low, and an inability to get to sleep.<br />
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<a name='more'></a><br />
These periods and moments of distress actually bring about physical changes in your body and a consequence of these changes includes the symptoms listed above. Upon visiting your GP complaining of low mood or an inability to sleep, you may be told you are depressed, they are likely to prescribe apparently mood lifting pills or sleeping pills but unfortunately these medications don't deal with the real issue at hand that is not recognised widely by the NHS as a very real epidemic that is taking hold of a nation trying to take on more and more stress on a daily basis.<br />
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This epidemic is known as adrenal fatigue and refers to the adrenal glands; the adrenals are walnut sized glands that sit on top of our kidneys. They have multiple roles producing a variety of hormones including cortisol, adrenaline, testosterone and oestrogen.<br />
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The fatigue occurs when one function of your adrenals starts to outweigh the others- Cortisol is an anti-inflammatory hormone released when our bodies come under some kind of stress, an intense or prolonged period of stress will require lots of cortisol and whilst your body is normally able to provide the elevated cortisol required to cope with the stress, the other hormones produced by the adrenals like testosterone and oestrogen start to decline so your body is sent out of balance. This will manifest as a decreased sex drive, lethargy and increased PMS or menopausal problems.<br />
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Another reaction to an imbalance of the adrenal glands is the affect on our circadian rhythm, we are naturally predisposed to sleep at night and be awake during the day and our energy naturally has waves through the day largely controlled by the release of cortisol and adrenaline whose role it is to wake us up. Naturally cortisol levels will peak first thing in the morning allowing us to spring out of bed and the levels of these hormones ideally will tail off from when the sun is highest in the sky until you go to bed, but when adrenal fatigue occurs you may struggle to actually feel awake before 10am, once awake the natural ebb and flow of energy through the day is amplified and taken to the extremes of tiredness and hyperactivity.<br />
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The natural dip in energy everybody feels at 4pm is magnified and that much greater than when your vitality is good, you may also feel a burst of energy at around 6pm as you recover from your afternoon lull, unfortunately this burst of adrenaline and cortisol does not make winding down for a good nights sleep very easy and you are likely to feel tired but restless around 9 or 10pm but push through until 11pm when you have another second wind until the early hours of the morning. Even if you go to bed at 10pm you may find it difficult to rest if your day has followed a similar pattern to this. The whole process is a vicious circle of events that only emphasises and deepens the adrenal fatigue.<br />
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Stress is inevitable in life and the level of stress load upon us determines whether we become stronger because of it or are adversely affected. To overcome and recover from adrenal fatigue it is important to understand where our stress comes from- in the 21st century, stress comes from all angles and we expect ourselves to cope with a greater demand than ever before. Stress can be physical, chemical, electromagnetic, psychic/mental, nutritional or thermal. It is the total load of all these factors that determines whether we will get healthier or less healthy.<br />
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The stress load becoming too high to manage leads to an overstimulation of the sympathetic nervous system, this is responsible for the flight or flight response and will lead to jitteriness, anxiety, and an over reliance on adrenaline and sugars for energy. Actually, over production of cortisol will lead to you using less and less body fat and storing unwanted fat around your mid section.<br />
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So, if you want unrelenting energy start taking care of yourself and follow the tips below to start taking the pressure from your adrenals so they can return to their normal function and help you regain your vitality.<br />
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<span style="font-size: large;"><b>General Rules for Adrenal Recovery</b></span><br />
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<b>Focus on completing these tasks-</b><br />
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1. Detoxify your bedroom; tidy up any clutter, remove any electric devices like televisions, laptops or mobile phones, and make sure it is pitch black by the time you wish to rest for bed.<br />
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2. Be in bed before 10:00PM, sleep in until 09:00AM whenever possible.<br />
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3. Look for things that make you laugh and be in the moment. Laugh several times a day.<br />
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4. Eliminate any energy robbers (things in your life that drain your energy).<br />
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5. Make your lifestyle a healing one.<br />
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6. Do something pleasurable every day.<br />
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7. Whenever you are not enjoying your life, make a decision as to what you're going to do- you can change the situation; you can change yourself to fit the situation or you can leave the situation.<br />
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8. Notice at least one small, everyday thing that you are grateful for each day.<br />
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9. Move your body and breathe deeply, this will help you stimulate the parasympathetic nervous system, responsible for the release of anabolic hormones that help us grow, digest and repair.<br />
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10. Use your mind as a powerful healing tool; believe in your ability to recover.<br />
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11. Keep a journal- Jot down your experiences daily. Try to notice the daily peaks and troughs and work on them.<br />
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12. Always consume a glass of water 20 minutes before a meal.<br />
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13. Eat the foods your body needs, focusing on meat, fish and vegetables in every meal. Learn which foods make you feel lousy (keep a list).<br />
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14. Try having a glass of water in the morning containing 1 teaspoon of dissolved natural sea salt.<br />
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15. Salt your food; salt your water with natural sea salt.<br />
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16. Choose your carbohydrate sources carefully; have protein and fats at every meal.<br />
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17. Eat a rainbow of vegetables.<br />
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18. Slow down at meal times; Drink your food (chew it properly) and chew your water.<br />
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19. Take responsibility for your health.<br />
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20. Make whatever changes you need to make to ensure vibrant lasting health.<br />
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21. Take 1000mg of vitamin C complex, 200mg of magnesium and pantothenic acid at approximately 2:00PM every day along with a protein based snack everyday to avoid the 3:00-4:00PM low.<br />
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<b>Avoid These Things-</b><br />
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1. Getting over tired.<br />
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2. Caffeine, sugar, alcohol and white flour products.<br />
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3. Coffee, even decaf.<br />
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4. Staying up past 10:00PM.<br />
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5. Pushing yourself.<br />
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6. Energy suckers.<br />
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7. Being harsh or negative with yourself.<br />
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8. Feeling sorry for yourself.<br />
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9. Foods you are addicted to and foods you suspect you may have an allergy to.<br />
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10. Foods that make you feel worse, cloud your thinking or make you feel worse in anyway.<br />
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11. Never skip breakfast.<br />
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12. Avoid fruit in the morning.<br />
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13. Never eat starchy carbohydrates by themselves.<br />
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14. Do not eat foods that affect you adversely, no matter how good they taste or how much you crave them.Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-79322124139195935632011-11-15T08:03:00.003-08:002011-11-15T08:05:56.413-08:00VDOT Calculator<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/calculators.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png'" name="running pace calculator" alt="paul roberts - running pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/rowing-pace-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png'" name="rowing pace calculator" alt="paul roberts - rowing pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/vdot-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png'" name="vdot calculator" alt="paul roberts - vdot calculator" border="0" /></a></div><div class="post-text"><h3>VDOT CALCULATOR</h3>Optimal training paces can be determined using VDOT values. VDOT values and training paces are calculated using your recent race performance...they are not based upon your goal performance or goal VDOT value.<br />
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<iframe allowtransparency="true" src="http://www.paulrobertspt.co.uk/blogger/vdot-calculator.php" width="730" frameborder="0" height="1300" scrolling="no"></iframe></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-41093905701818944822011-11-15T08:03:00.001-08:002011-11-15T08:05:42.939-08:00Rowing Pace Calculator<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/calculators.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png'" name="running pace calculator" alt="paul roberts - running pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/rowing-pace-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png'" name="rowing pace calculator" alt="paul roberts - rowing pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/vdot-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png'" name="vdot calculator" alt="paul roberts - vdot calculator" border="0" /></a></div><div class="post-text"><h3>ROWING PACE CALCULATOR</h3>Calculate your rowing pace with the the Paul Roberts pace calculator.<br />
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Enter a pair of values (distance / 500m split / cumulative time), and press the relevant calculate button to return the third value. For example, if you want to know what split you need to row to do 6:32 for 2,000m, enter 2000 and 6:32 in the correct fields and click the "500/metre" button to return the result (1:38). <br />
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<iframe allowtransparency="true" frameborder="0" height="350" scrolling="no" src="http://www.paulrobertspt.co.uk/blogger/rowing-pace-calculator.php" width="730"></iframe></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-8266835390499076952011-11-15T07:57:00.001-08:002011-11-15T07:58:05.799-08:00Home / Location Training<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/location.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/river-bourne-club-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/river-bourne-club-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/river-bourne-club-button.png'" name="river- bourne club" alt="paul roberts - river bourne club" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/home-location-training.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/home-address-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/home-address-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/home-address-button.png'" name="home address" alt="paul roberts - home address" border="0" /></a></div><div class="post-text"><h3>HOME / LOCATION TRAINING</h3>Paul realises that modern life is busy and stressful enough without exercise. Therefore, Paul aim’s to take the stress out of exercise by coming to you saving you the time, inconvenience and cost of using a gym.<br />
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Paul can bring his fitness equipment to your home, office or park for a really effective and fun workout. Our flexible approach to personal training means that we are available from 6.30am - 9pm seven days a week so you can fit your fitness training into any schedule.<br />
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Please note that all home/location training sessions are dependent upon travel time, all locations that fall outside the 5 mile perimeter of KT16 will incur a mileage charge of £1.00 per mile.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-88357483162210692372011-11-15T07:44:00.003-08:002011-11-15T07:52:50.895-08:00Corporate Health<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/services.html"><img alt="paul roberts - one to one" border="0" name="one to one" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/small-groups.html"><img alt="paul roberts - small groups" border="0" name="small groups" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/pt-camps.html"><img alt="paul roberts - pt camps" border="0" name="pt camps" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/team-performance.html"><img alt="paul roberts - team performance" border="0" name="team performance" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/corporate-health.html"><img alt="paul roberts - corporate health" border="0" name="corporate health" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" /></a></div><div class="post-text"><h3>CORPORATE HEALTH</h3>Paul was lecturing for the University of Surrey between 2003 and 2007, in this time Paul has developed a motivating presenting style that will keep you engaged and able to absorb the key information that is provided during workshops, training sessions and camps.<br />
<br />
<b>Create health to create wealth in the workplace?</b><br />
<br />
With credit crunches and global economic downturn, what better time is there to address the important issue of employee and employer health?!? Since the 1980’s employers and academics have been looking at the impact of an employee’s health (good or poor) on their performance at work and thus productivity. So how is that an employee’s work limitations are measured? And how is this information used to increase employee/ corporate health and productivity? Many companies use health risk appraisals such as the world health organisations work and health performance questionnaire in order to determine the health risk factors that can or do affect the employees’ productivity. Reasons for this are that if we are not feeling 100% we are not likely to be functioning at 100%. Think back to a time that you went into work feeling a little less energetic or worried about a child or spouse who was sick at the time; did you work as hard as you normally did?<br />
<br />
Loss of productivity can be classified as a) presenteeism - not focused on the job because of a health factor or b) absenteeism - absence from work due to a legitimate reason. Of the two, studies show that presenteeism can account for 84% of productivity costs and absenteeism account for the remaining 16%. Additionally, presenteeism is more highly associated with differing health risk factors such as obesity (based on BMI), physical activity levels, and mental health issues such as depression or stress plus cardiovascular conditions such as high blood pressure or high cholesterol. In general, studies have found that for every health risk an employee has, they present with a 1.9% decrease of productivity.<br />
<br />
Several large companies provide employees with health education and behavioral programs and also on the job physical activity/exercise programs as part of interventions to decrease loss of productivity from increased health risks. These programs are backed by solid scientific evidence showing that employees classified as low risk or those who decrease their risk classification show increases in productivity of 2.0% per risk modified. By taking this information on board companies can not only improve employee health, but also workforce productivity and therefore boost their bottom line. Methods of increasing worker health include:<br />
<ul style="font-weight:bold;"><li>Health promotion and health education programs</li>
<li>Exercise/ physical activity programs</li>
<li>Behavioral adaptation/modification programs</li>
</ul><br />
Exercise/physical activity programs have been shown to have great benefit on many aspects of health including in the areas of stress and psychosocial issues such as depression.<br />
<br />
All companies should be taking head of health at work and be considering the value proposition that scientific study has proven. Why not mention it to your employer, if they start health program at work you will be thanking them for the opportunity and they will be thanking you for the results!<br />
<br />
Staff Workshops. Paul is happy to design bespoke workshops that are suitable for the group attending. Small Group Training. Training with a group (2 to 6 people) can provide a variety of workout sessions, and general educational advice in areas such as nutrition. The group sessions enable you to meet new friends and develop fulfilling relationships and watching the health and fitness progress of others is inspiring for you to keep exercising toward achieving your own goals.<br />
<br />
PT Camps. Training for larger groups (up to 16) can be a great way to affect the health of your whole staff. Do you have a meeting room that is regularly unused at lunchtimes and after work, or an open space close to the office? Paul can provide invigorating, challenging workouts suitable for all levels of fitness.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-37879686002990630672011-11-15T07:44:00.001-08:002011-11-15T07:52:32.687-08:00Team Performance<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/services.html"><img alt="paul roberts - one to one" border="0" name="one to one" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/small-groups.html"><img alt="paul roberts - small groups" border="0" name="small groups" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/pt-camps.html"><img alt="paul roberts - pt camps" border="0" name="pt camps" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/team-performance.html"><img alt="paul roberts - team performance" border="0" name="team performance" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/corporate-health.html"><img alt="paul roberts - corporate health" border="0" name="corporate health" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" /></a></div><div class="post-text"><h3>TEAM PERFORMANCE</h3>Are you a member of a sports team? If so, how organised is your training? Do you want to increase your performance? Do you want to decrease your injury count? Is the training monitored for improvements? Is the training progressive in its nature or do you leave every session wishing that you had not gone so mad? How is your team mate’s nutrition?<br />
<br />
Paul can help you to measure bench marks and can even make a periodised plan for your team that will take into account pre-season, in-season and off season allowing you and your team mates to peak in time for the big events of the year and maintain match fitness for the entire season. <br />
<br />
Contact Paul to discuss your needs and receive a detailed quote.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-23052186547613553352011-11-15T07:43:00.002-08:002011-11-15T07:52:17.457-08:00PT Camps<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/services.html"><img alt="paul roberts - one to one" border="0" name="one to one" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/small-groups.html"><img alt="paul roberts - small groups" border="0" name="small groups" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/pt-camps.html"><img alt="paul roberts - pt camps" border="0" name="pt camps" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/team-performance.html"><img alt="paul roberts - team performance" border="0" name="team performance" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/corporate-health.html"><img alt="paul roberts - corporate health" border="0" name="corporate health" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" /></a></div><div class="post-text"><h3>PT CAMPS</h3><span style="font-weight: bold;">Hillswood PT Camp</span><br />
<br />
Hillswood PT Camp is an affordable, fun, motivating and highly exhilarating style of group personal training designed to challenge all aspects of your health and fitness. Its concentrated, intense training that will give you serious results. Sessions run at different times depending on the time of year and can be paid as pay as you go or standing order. Recruits to HPTC report great improvements in fitness and body composition.<a href="http://paulrobertspt.blogspot.com/2010/10/hptc-q.html"><span style="font-size:130%;"><span style="font-weight: bold;"></span></span></a><br />
<br />
<span style="font-weight: bold;">Winter HPTC</span> (October-February)<br />
<ul><li><a href="http://paulrobertspt.blogspot.com/2010/10/hptc-q.html">Detailed Q&A</a></li>
<li><a href="http://www.paulrobertspt.co.uk/blogger/pdf/HPTC_Health_Screening.pdf" target="_blank">Health Screening</a></li>
<li><a href="http://www.paulrobertspt.co.uk/blogger/pdf/HPTC_Contract_of_Terms_and_Conditions.pdf" target="_blank">Contract of Terms & Conditions</a><br />
</li>
</ul>Prices are based on paying for 4 weeks up front:<br />
<ul><li>£10 = PAYG </li>
<li>£35 = 1 session per week </li>
<li>£55 = 2 sessions per week </li>
</ul><br />
Venue and Times:<br />
<ul><li>Wednesday at 1800 - Salesian School KT16 9LU </li>
</ul><iframe marginheight="0" marginwidth="0" src="http://maps.google.co.uk/maps?f=q&source=s_q&hl=en&geocode=&q=KT16+9LU&sll=51.382027,-0.518932&sspn=0.011571,0.033023&ie=UTF8&hq=&hnear=Chertsey+KT16+9LU,+United+Kingdom&ll=51.381879,-0.518804&spn=0.012857,0.027466&z=15&iwloc=A&output=embed" width="640" frameborder="0" height="480" scrolling="no"></iframe><br />
<ul><li>Saturday at 0930 - Hillswood Business Park KT16 0RS </li>
</ul><iframe marginheight="0" marginwidth="0" src="http://maps.google.co.uk/maps?f=q&source=s_q&hl=en&geocode=&q=KT16+0RS&sll=51.380875,-0.518546&sspn=0.011906,0.033023&ie=UTF8&hq=&hnear=Chertsey+KT16+0RS,+United+Kingdom&ll=51.380835,-0.518589&spn=0.025714,0.054932&z=14&iwloc=A&output=embed" width="640" frameborder="0" height="480" scrolling="no"></iframe><br />
<br />
<br />
<br />
<span style="font-weight: bold;">Summer HPTC</span> (March-September)<br />
<ul><li>Prices are based on paying for 4 weeks up front</li>
</ul><br />
</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-60938027414636692232011-11-15T07:43:00.000-08:002011-11-15T07:51:51.322-08:00Small Groups<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/p/services.html"><img alt="paul roberts - one to one" border="0" name="one to one" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/small-groups.html"><img alt="paul roberts - small groups" border="0" name="small groups" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/pt-camps.html"><img alt="paul roberts - pt camps" border="0" name="pt camps" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/team-performance.html"><img alt="paul roberts - team performance" border="0" name="team performance" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" /></a><a href="http://paulrobertspt.blogspot.com/2011/11/corporate-health.html"><img alt="paul roberts - corporate health" border="0" name="corporate health" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" /></a></div><div class="post-text"><h3>SMALL GROUPS</h3>You will be met individually before the training commences for your health and fitness screening. This will allow Paul to identify your individual preferences and considerations. Paul will then bring you and your friends together for fun packed, challenging and invigorating sessions. These sessions increase your support network and spread the cost of training between 2 or 3 of your friends.<br />
<br />
<table background="http://www.paulrobertspt.co.uk/blogger/images/table-background.png" border="0" cellpadding="3" cellspacing="0" style="width: 100%;"><tbody>
<tr> <td style="vertical-align: top;"><span style="font-weight: bold;">River Bourne Club</span> (Maximum of 2 people per session)</td> <td style="text-align: right; vertical-align: top; width: 50px;"><span style="font-weight: bold;">Price</span></td></tr>
<tr> <td style="vertical-align: top;">1 Session</td> <td style="text-align: right; vertical-align: top; width: 50px;">£65</td></tr>
<tr> <td style="vertical-align: top;">6 Sessions</td> <td style="text-align: right; vertical-align: top; width: 50px;">£360</td></tr>
<tr> <td style="vertical-align: top;">12 Sessions</td> <td style="text-align: right; vertical-align: top; width: 50px;">£696</td></tr>
</tbody></table><br />
<br />
<table background="http://www.paulrobertspt.co.uk/blogger/images/table-background.png" border="0" cellpadding="3" cellspacing="0" style="width: 100%;"><tbody>
<tr> <td style="vertical-align: top;"><span style="font-weight: bold;">Home / Location Training</span> (2+ people per session)</td> <td style="text-align: right; vertical-align: top; width: 50px;"><span style="font-weight: bold;">Price</span></td></tr>
<tr> <td style="vertical-align: top;">1 Session</td> <td style="text-align: right; vertical-align: top; width: 50px;">£65</td></tr>
<tr> <td style="vertical-align: top;">10 Sessions</td> <td style="text-align: right; vertical-align: top; width: 50px;">£600</td></tr>
</tbody></table><br />
<br />
Standing Order offers are also available for weekly sessions and are a great way to spread costs.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-66838937766549047402010-10-05T02:22:00.001-07:002010-10-05T02:36:34.090-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/services.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" name="one to one" alt="paul roberts - one to one" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/small-groups.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" name="small groups" alt="paul roberts - small groups" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/pt-camps.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" name="pt camps" alt="paul roberts - pt camps" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/team-performance.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" name="team performance" alt="paul roberts - team performance" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/corporate-health.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" name="corporate health" alt="paul roberts - corporate health" border="0" /></a></div><div class="post-text"><h3>HILLSWOOD PT CAMP Q&A</h3><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">What is Hillswood PT Camp?</span><br />Hillswood PT Camp is a fun, motivating and highly exhilarating style of group Personal Training designed to challenge all aspects of your health and fitness. Its 2 x 45‐60 minute sessions a week of intense training that will give you serious results.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">When does the next course start?</span><br />Sessions run every Saturday and Wednesday throughout the winter and you can join at anytime.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">Do I need to be fit to join Hillswood PT Camp?</span><br />Of course not, that’s why you are coming to us. We run 2 groups at every session. When you join HPTC you will initially work with the beginners group and your level of fitness will assessed, rate of progression to the advanced group will be determined by you and us.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">What sort of results will I get?</span><br />The physical benefits from PT camp include increased cardio respiratory fitness, reduced body fat and increased muscle tone. The results gained however are not only physical as many recruits report that they sleep better, have more energy and in some cases feel more confidence and motivation in all other areas of their lives.<br /><span style="font-size:130%;"><br /><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">Why is PT Camp so different to other fitness programs?</span><br />• Safe program design with no contraindicative exercises.<br />• A focus on quality instruction and execution of all exercises and drills.<br />• Your instructors don’t only challenge and motivate you physically, but mentally and emotionally as well.<br />• Paul and James do not ‘yell and scream’ at our recruits therefore providing a motivating but not fearful experience.<br />• You will see and feel the difference even in the first two weeks.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">What will I be doing at PT Camp?</span><br />You will perform activities including but not limited to:<br />• Self Myofascial Release (Massage).<br />• Dynamic flexibility drills.<br />• Functional body weight strength sessions, with a strong focus on correct exercise execution.<br />• Circuit style training.<br />• Kettlebell training sessions.<br />• Running drills and intervals.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">Is PT Camp safe?</span><br />Safety is a priority of Paul Roberts PT. We take every precaution to ensure that you are safe at all times. We encourage every recruit to manage their own safety by wearing suitable exercise clothing for the conditions, shoes and to maintain safe levels of hydration during exercise. Each recruit is required to complete a pre exercise health screening and where necessary will be advised to obtain medical clearance prior to the commencement of the course. Please note that our instructors can prevent you from participating if they suspect any activity will be unsafe or dangerous for your health and well being.<br /><br /><span style="font-weight: bold;">Who will your instructor be?</span><br />The majority of the sessions will be taken by Paul Roberts and James Morris. If Paul or James is on holiday or unwell the camp will be covered or will become one group for those sessions.<br /><br /><span style="font-weight: bold;">Is there a discount if I do the course with friends or colleagues?</span><br />We do have provisions for group discounts however this is to be discussed at the time of enlistment. If a discount is given, it is a ‘one off’ which means if you return the next month the discount will need to be arranged again. If you are a corporate group requiring specific requirements, please contact <a href="mailto:paul@paulrobertspt.co.uk">paul@paulrobertspt.co.uk </a>for details.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">If I miss a session can I make it up the following month?</span><br />The PT Camp is a month by month course and as a policy make up sessions are not permitted.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">What do I need to bring to my PT Camp sessions?</span><br />You will need to wear comfortable workout gear with appropriate shoes. Also bring a full water bottle that you are comfortable holding and a towel. Please be aware that camp runs outside on Saturdays, you may be required to kneel, sit or lay down and clothing should be appropriate. Gloves are a really good idea.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">Where is PT Camp being held and how much does it cost?</span><br /><br /><span style="font-weight: bold;">Saturdays 0930</span><br />Hillswood Business Park, Hillswood Drive, Chertsey, Surrey, KT16 0RS.<br /><br /><span style="font-weight: bold;">Wednesdays 1800</span><br />Salesian School Sports Hall, Guildford Road, Chertsey, Surrey, KT16 9LU.<br /><br /><span style="font-weight: bold;">Monthly Standing Orders</span><br />1 x a week= £35<br />2 x a week= £55<br /><br /><span style="font-weight: bold;">Pay as you go</span><br />£10 per session<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;"></span></span><span style="font-weight: bold;">If I choose not to continue with the course, will I get a refund?</span><br />Once a course commences there are no refunds. We restrict the camp to 24 people to guarantee the quality of each session so please contact us today at <a href="mailto:paul@paulrobertspt.co.uk">paul@paulrobertspt.co.uk</a> for more information or to book your place.<br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-4755343227860258682010-09-07T10:42:00.003-07:002010-10-05T02:51:37.099-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/calculators.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png'" name="running pace calculator" alt="paul roberts - running pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/rowing-pace-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png'" name="rowing pace calculator" alt="paul roberts - rowing pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/vdot-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png'" name="vdot calculator" alt="paul roberts - vdot calculator" border="0" /></a></div><div class="post-text"><h3>VDOT CALCULATOR</h3>Optimal training paces can be determined using VDOT values. VDOT values and training paces are calculated using your recent race performance...they are not based upon your goal performance or goal VDOT value.<br /><br /><iframe allowtransparency="true" src="http://www.paulrobertspt.co.uk/blogger/vdot-calculator.php" width="730" frameborder="0" height="1300" scrolling="no"></iframe></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-2419049459498332222010-09-07T10:42:00.001-07:002010-09-07T10:44:04.312-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/calculators.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png'" name="running pace calculator" alt="paul roberts - running pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/rowing-pace-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png'" name="rowing pace calculator" alt="paul roberts - rowing pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/vdot-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png'" name="vdot calculator" alt="paul roberts - vdot calculator" border="0" /></a></div><div class="post-text"><h3>ROWING PACE CALCULATOR</h3>Calculate your rowing pace with the the Paul Roberts pace calculator.<br /><br />Enter a pair of values (distance / 500m split / cumulative time), and press the relevant calculate button to return the third value. For example, if you want to know what split you need to row to do 6:32 for 2,000m, enter 2000 and 6:32 in the correct fields and click the "500/metre" button to return the result (1:38). <br /><br /><iframe allowtransparency="true" frameborder="0" height="350" scrolling="no" src="http://www.paulrobertspt.co.uk/blogger/rowing-pace-calculator.php" width="730"></iframe></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-68793730259440692372010-09-07T08:50:00.001-07:002010-09-07T08:51:38.576-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/location.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/river-bourne-club-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/river-bourne-club-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/river-bourne-club-button.png'" name="river- bourne club" alt="paul roberts - river bourne club" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/home-address.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/home-address-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/home-address-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/home-address-button.png'" name="home address" alt="paul roberts - home address" border="0" /></a></div><div class="post-text"><h3>HOME / LOCATION TRAINING</h3>Paul realises that modern life is busy and stressful enough without exercise. Therefore, Paul aim’s to take the stress out of exercise by coming to you saving you the time, inconvenience and cost of using a gym.<br /><br />Paul can bring his fitness equipment to your home, office or park for a really effective and fun workout. Our flexible approach to personal training means that we are available from 6.30am - 9pm seven days a week so you can fit your fitness training into any schedule.<br /><br />Please note that all home/location training sessions are dependent upon travel time, all locations that fall outside the 5 mile perimeter of KT16 will incur a mileage charge of £1.00 per mile.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-21593482338430961872010-09-07T08:14:00.007-07:002010-09-07T08:45:25.749-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/services.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" name="one to one" alt="paul roberts - one to one" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/small-groups.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" name="small groups" alt="paul roberts - small groups" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/pt-camps.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" name="pt camps" alt="paul roberts - pt camps" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/team-performance.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" name="team performance" alt="paul roberts - team performance" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/corporate-health.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" name="corporate health" alt="paul roberts - corporate health" border="0" /></a></div><div class="post-text"><h3>CORPORATE HEALTH</h3>Paul was lecturing for the University of Surrey between 2003 and 2007, in this time Paul has developed a motivating presenting style that will keep you engaged and able to absorb the key information that is provided during workshops, training sessions and camps.<br /><br /><b>Create health to create wealth in the workplace?</b><br /><br />With credit crunches and global economic downturn, what better time is there to address the important issue of employee and employer health?!? Since the 1980’s employers and academics have been looking at the impact of an employee’s health (good or poor) on their performance at work and thus productivity. So how is that an employee’s work limitations are measured? And how is this information used to increase employee/ corporate health and productivity? Many companies use health risk appraisals such as the world health organisations work and health performance questionnaire in order to determine the health risk factors that can or do affect the employees’ productivity. Reasons for this are that if we are not feeling 100% we are not likely to be functioning at 100%. Think back to a time that you went into work feeling a little less energetic or worried about a child or spouse who was sick at the time; did you work as hard as you normally did?<br /><br />Loss of productivity can be classified as a) presenteeism - not focused on the job because of a health factor or b) absenteeism - absence from work due to a legitimate reason. Of the two, studies show that presenteeism can account for 84% of productivity costs and absenteeism account for the remaining 16%. Additionally, presenteeism is more highly associated with differing health risk factors such as obesity (based on BMI), physical activity levels, and mental health issues such as depression or stress plus cardiovascular conditions such as high blood pressure or high cholesterol. In general, studies have found that for every health risk an employee has, they present with a 1.9% decrease of productivity.<br /><br />Several large companies provide employees with health education and behavioral programs and also on the job physical activity/exercise programs as part of interventions to decrease loss of productivity from increased health risks. These programs are backed by solid scientific evidence showing that employees classified as low risk or those who decrease their risk classification show increases in productivity of 2.0% per risk modified. By taking this information on board companies can not only improve employee health, but also workforce productivity and therefore boost their bottom line. Methods of increasing worker health include:<br /><ul style="font-weight:bold;"><li>Health promotion and health education programs</li><li>Exercise/ physical activity programs</li><li>Behavioral adaptation/modification programs</li></ul><br />Exercise/physical activity programs have been shown to have great benefit on many aspects of health including in the areas of stress and psychosocial issues such as depression.<br /><br />All companies should be taking head of health at work and be considering the value proposition that scientific study has proven. Why not mention it to your employer, if they start health program at work you will be thanking them for the opportunity and they will be thanking you for the results!<br /><br />Staff Workshops. Paul is happy to design bespoke workshops that are suitable for the group attending. Small Group Training. Training with a group (2 to 6 people) can provide a variety of workout sessions, and general educational advice in areas such as nutrition. The group sessions enable you to meet new friends and develop fulfilling relationships and watching the health and fitness progress of others is inspiring for you to keep exercising toward achieving your own goals.<br /><br />PT Camps. Training for larger groups (up to 16) can be a great way to affect the health of your whole staff. Do you have a meeting room that is regularly unused at lunchtimes and after work, or an open space close to the office? Paul can provide invigorating, challenging workouts suitable for all levels of fitness.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-15192111611870627762010-09-07T08:14:00.005-07:002010-09-07T08:44:11.211-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/services.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" name="one to one" alt="paul roberts - one to one" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/small-groups.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" name="small groups" alt="paul roberts - small groups" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/pt-camps.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" name="pt camps" alt="paul roberts - pt camps" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/team-performance.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" name="team performance" alt="paul roberts - team performance" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/corporate-health.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" name="corporate health" alt="paul roberts - corporate health" border="0" /></a></div><div class="post-text"><h3>TEAM PERFORMANCE</h3>Are you a member of a sports team? If so, how organised is your training? Do you want to increase your performance? Do you want to decrease your injury count? Is the training monitored for improvements? Is the training progressive in its nature or do you leave every session wishing that you had not gone so mad? How is your team mate’s nutrition?<br /><br />Paul can help you to measure bench marks and can even make a periodised plan for your team that will take into account pre-season, in-season and off season allowing you and your team mates to peak in time for the big events of the year and maintain match fitness for the entire season. <br /><br />Contact Paul to discuss your needs and receive a detailed quote.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-24063680168515265172010-09-07T08:14:00.003-07:002010-10-05T02:49:43.909-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/services.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" name="one to one" alt="paul roberts - one to one" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/small-groups.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" name="small groups" alt="paul roberts - small groups" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/pt-camps.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" name="pt camps" alt="paul roberts - pt camps" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/team-performance.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" name="team performance" alt="paul roberts - team performance" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/corporate-health.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" name="corporate health" alt="paul roberts - corporate health" border="0" /></a></div><div class="post-text"><h3>PT CAMPS</h3><span style="font-weight: bold;">Hillswood PT Camp</span><br /><br />Hillswood PT Camp is an affordable, fun, motivating and highly exhilarating style of group personal training designed to challenge all aspects of your health and fitness. Its concentrated, intense training that will give you serious results. Sessions run at different times depending on the time of year and can be paid as pay as you go or standing order. Recruits to HPTC report great improvements in fitness and body composition.<a href="http://paulrobertspt.blogspot.com/2010/10/hptc-q.html"><span style="font-size:130%;"><span style="font-weight: bold;"></span></span></a><br /><br /><span style="font-weight: bold;">Winter HPTC</span> (October-February)<br /><ul><li><a href="http://paulrobertspt.blogspot.com/2010/10/hptc-q.html">Detailed Q&A</a></li><li><a href="http://www.paulrobertspt.co.uk/blogger/pdf/HPTC_Health_Screening.pdf" target="_blank">Health Screening</a></li><li><a href="http://www.paulrobertspt.co.uk/blogger/pdf/HPTC_Contract_of_Terms_and_Conditions.pdf" target="_blank">Contract of Terms & Conditions</a><br /></li></ul>Prices are based on paying for 4 weeks up front:<br /><ul><li>£10 = PAYG </li><li>£35 = 1 session per week </li><li>£55 = 2 sessions per week </li></ul><br />Venue and Times:<br /><ul><li>Wednesday at 1800 - Salesian School KT16 9LU </li></ul><iframe marginheight="0" marginwidth="0" src="http://maps.google.co.uk/maps?f=q&source=s_q&hl=en&geocode=&q=KT16+9LU&sll=51.382027,-0.518932&sspn=0.011571,0.033023&ie=UTF8&hq=&hnear=Chertsey+KT16+9LU,+United+Kingdom&ll=51.381879,-0.518804&spn=0.012857,0.027466&z=15&iwloc=A&output=embed" width="640" frameborder="0" height="480" scrolling="no"></iframe><br /><ul><br /><li>Saturday at 0930 - Hillswood Business Park KT16 0RS </li></ul><iframe marginheight="0" marginwidth="0" src="http://maps.google.co.uk/maps?f=q&source=s_q&hl=en&geocode=&q=KT16+0RS&sll=51.380875,-0.518546&sspn=0.011906,0.033023&ie=UTF8&hq=&hnear=Chertsey+KT16+0RS,+United+Kingdom&ll=51.380835,-0.518589&spn=0.025714,0.054932&z=14&iwloc=A&output=embed" width="640" frameborder="0" height="480" scrolling="no"></iframe><br /><br /><br /><br /><span style="font-weight: bold;">Summer HPTC</span> (March-September)<br /><ul><li>Prices are based on paying for 4 weeks up front</li></ul><br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-43460208265506347402010-09-07T08:14:00.001-07:002010-09-07T08:41:41.380-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/services.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/one-to-one-button.png'" name="one to one" alt="paul roberts - one to one" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/small-groups.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/small-groups-button.png'" name="small groups" alt="paul roberts - small groups" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/pt-camps.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/pt-camps-button.png'" name="pt camps" alt="paul roberts - pt camps" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/team-performance.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/team-performance-button.png'" name="team performance" alt="paul roberts - team performance" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/corporate-health.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/corporate-health-button.png'" name="corporate health" alt="paul roberts - corporate health" border="0" /></a></div><div class="post-text"><h3>SMALL GROUPS</h3>You will be met individually before the training commences for your health and fitness screening. This will allow Paul to identify your individual preferences and considerations. Paul will then bring you and your friends together for fun packed, challenging and invigorating sessions. These sessions increase your support network and spread the cost of training between 2 or 3 of your friends.<br /><br /><table style="width: 100%;" background="http://www.paulrobertspt.co.uk/blogger/images/table-background.png" border="0" cellpadding="3" cellspacing="0"> <tbody> <tr> <td style="vertical-align: top;"><span style="font-weight: bold;">River Bourne Club</span> (Maximum of 2 people per session)</td> <td style="vertical-align: top; width: 50px; text-align: right;"><span style="font-weight: bold;">Price</span></td></tr> <tr> <td style="vertical-align: top;">1 Session</td> <td style="vertical-align: top; width: 50px; text-align: right;">£65</td></tr> <tr> <td style="vertical-align: top;">6 Sessions</td> <td style="vertical-align: top; width: 50px; text-align: right;">£360</td></tr> <tr> <td style="vertical-align: top;">12 Sessions</td> <td style="vertical-align: top; width: 50px; text-align: right;">£696</td></tr></tbody></table><br /><br /><table style="width: 100%;" background="http://www.paulrobertspt.co.uk/blogger/images/table-background.png" border="0" cellpadding="3" cellspacing="0"> <tbody> <tr> <td style="vertical-align: top;"><span style="font-weight: bold;">Home / Location Training</span> (2+ people per session)</td> <td style="vertical-align: top; width: 50px; text-align: right;"><span style="font-weight: bold;">Price</span></td></tr> <tr> <td style="vertical-align: top;">1 Session</td> <td style="vertical-align: top; width: 50px; text-align: right;">£65</td></tr> <tr> <td style="vertical-align: top;">10 Sessions</td> <td style="vertical-align: top; width: 50px; text-align: right;">£600</td></tr></tbody></table><br /><br />Standing Order offers are also available for weekly sessions and are a great way to spread costs.</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-12460225507250374082010-09-07T07:46:00.003-07:002010-09-07T12:07:04.910-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/home.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/welcome-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/welcome-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/welcome-button.png'" name="welcome" alt="paul roberts - welcome" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/about.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/about-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/about-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/about-button.png'" name="about" alt="paul roberts - about" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/contact.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/contact-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/contact-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/contact-button.png'" name="contact" alt="paul roberts - contact" border="0" /></a></div><div class="post-text"><h3>CONTACT</h3><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">Paul Roberts:</span> Personal Trainer<br /><span style="color: rgb(255, 102, 102); font-weight: bold;" class="tNormalRed">Telephone:</span> 07930 300 726<br /><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">Email:</span> <a href="mailto:paul@paulrobertspt.co.uk">paul@paulrobertspt.co.uk</a><br /><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">Website:</span> <a href="http://www.paulrobertspt.co.uk/" target="_blank">www.paulrobertspt.co.uk</a><br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-84745851196719845912010-09-07T07:46:00.001-07:002010-09-07T07:47:26.985-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/home.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/welcome-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/welcome-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/welcome-button.png'" name="welcome" alt="paul roberts - welcome" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/about.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/about-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/about-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/about-button.png'" name="about" alt="paul roberts - about" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/contact.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/contact-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/contact-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/contact-button.png'" name="contact" alt="paul roberts - contact" border="0" /></a></div><div class="post-text"><h3>ABOUT</h3><span class="tNormal">For the past decade, Paul Roberts has served as a facilitator and advisor to thousands of individuals. A respected Personal Trainer who encourages results through behavioural change strategies that bring about lifestyle and sporting peak performance.<br /><br />The new site is a way for Paul to reach as many people as possible in his attempt to become one of the most respected trainers in the UK.<br /><br />What began as a young person’s passion for sport and exercise has turned into Pauls lifelong crusade as he is called on by individuals from every walk of life - board members of multinational companies, psychologists, peak performance athletes, entrepreneurs, doctors, bankers, physiotherapists, teachers, and parents. Since graduating in the Science and Management of Exercise and Health, Paul has completed over 7000 one-to-one training sessions.<br /> <br />In addition to his efforts to help people in a one-to-one scenario, Paul has lectured for the University of Surrey, managed fitness facilities and mentored aspiring personal trainers to success and independence.<br /><br />A sporting background in county level basketball and senior football became difficult when Paul began focusing on his passion for work. Remaining dedicated to his own health; Paul’s current activities include trail running and strength training through the winter and triathlon and running time trials in the summer.</span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-12539396244538708092010-09-07T06:33:00.011-07:002010-09-07T11:04:07.228-07:00<div class="post-menu-wrapper"></div><div class="post-text"><h3>TESTIMONIALS</h3>"Paul has an excellent manner that is both motivating and competitive. I think he reads clients needs very well and adapts the training and the approach to suit."<br /><b>Robin Dunlop<br />Staines Boat Club, Captain of Boats<br />Triathlete.</b><br /><br /><br />"I am fascinated by how our body works and what we can do to make it go faster!<br /><br />I am a hard working time trial specialist who, currently, works far harder than results on the road demonstrate. In order to change this I went to seek advice from someone who knows and understands exactly what it’s all about.<br /><br />That was important to me - to know exactly what I do in training and how it impacts what it is all about on the road as Paul does it himself. It is so helpful and reassuring to have small talk, even during a workout, based on what you have been doing and getting a response that is sympathetic, but also really understanding, not one that doesn’t really know and just joins in for the sake of it. Nobody really understands your sport unless they actually do it themselves. I know that Paul races and trains in a similar way, and so we can compare notes. This year we are trying particularly hard to get the weight session right and highly specific as I work hard towards strengthening my legs for racing. I can already feel that my legs are stronger on the hills in training after 4 months of strength work. I look forward to the power work that follows to put the icing on the cake.<br /><br />It is always a balance, though - doing enough hard work to get stronger without getting exhausted. Paul’s life coaching assists in trying to unravel the weekly plan of life and how best to fit training in most effectively.<br /><br />Finally, I would not still be in the gym if it wasn’t for Paul and the encouragement that he gives. I would not only be letting myself down if I didn’t go, I feel as if I would be letting him down as well."<br /><b>Jill Bartlett</b><br /><br /><br />"I have been training with Paul every week for the past 5 months. I’ve lost over a stone in weight and significantly reduced my body fat. We set regular goals and I’ve achieved all of them with Paul’s motivation. I never believed I’d be running 10km and actually enjoying it and getting so many comments about my new size 8 clothes just 8 months after having my second child is a motivation for any woman!"<br /><b>Emma Sparshatt</b><br /><br /><br />"After a second serious knee injury I was advised to see a personal trainer to strengthen and improve the muscles around my knee. I was recommended to see Paul and he talked me through what I wanted to do, which was ski, and what I needed to do to achieve this. Within a few weeks I could feel the results and after 8 years I can still ski to a high and demanding standard and consider Paul a friend."<br /><b>Andrew Edwards</b><br /><br /><br />"Paul’s commitment and enthusiasm to fitness and optimum health is contagious and inspiring. He is fun and positive and anyone who wishes to get fitter and feel healthier would definitely benefit from and thoroughly enjoy working with Paul"<br /><b>Claire Sugg</b><br />.<br /><br />"I just wanted to thank you again for helping to get me started on getting fit again. As you know I was dreading it today, knowing that I had not put in enough effort since I last saw you, but I think I did ok and I hope that you thought so too.<br /><br />It was a very big step for me to take when I first contacted you, knowing how I had let things go since my dad died, but you made it easy and never once made me feel inadequate, always gently encouraging me and making me do things I never thought I could do. Every session went really quickly and was a sign of my enjoyment even the bits I didn’t like!<br /><br />You’ve educated me well in the importance of keeping healthy rather than just fit. I’m far more conscious of what goes into my body now and it feels stronger than it has in a long time, and by being that I sleep better than I have in the last two years.<br /><br />I’m proud of what I’ve done these past 10 weeks and I’ve done it for me and no one else. Being a mum and wife doesn’t always provide for much "me time" and my weekly sessions have given me that."<br /><b>Tania Bolton</b><br /><br /><br />"I found myself stuck in a rut at the gym so I needed a challenge. I enlisted Paul’s expertise and have never looked back. His commitment and motivation have made me more determined than ever. Paul developed a program to fit my requirements making me achieve goals I thought I could never reach. His passion and enthusiasm has made each training session an enjoyable experience! Thank you Paul for all your fantastic help."<br /><b>- Louise Yates</b><br /><br /><br />"As a committed athlete moving into my late 30’s with lower back and hamstring problems I was looking for a Personal Trainer who truly understood my needs of developing all round core stability to provide longevity of my health & fitness. Unlike other Personal Trainers who practice ‘one size fits all’ training techniques Paul operated on a higher level. He got to know me on a personal basis, recognised my strengths and weaknesses, what motivated me and what I wanted to achieve and then applied his first class academic and practical fitness knowledge to me as an individual. The results have been outstanding. The all round power and strength I now have is amazing and attending our sessions is a real pleasure. Paul is unique - a real talent who loves his work and is committed to success. Without a doubt an asset to any individual looking to step change their current health & fitness routine."<br /><b>Richard Jones</b><br /><br /><br />"I have been training with Paul for three years. As a competitive rugby player coming to the end of his playing career it is important for me to remain strong, healthy and mobile when my sport can sometimes feel that it is doing everything to make me feel the opposite. Paul is there to keep my body in balance with specifically designed, progressive training programmes that not only enhance my day to day life but also my fitness for rugby."<br /><b>Kevin Keaney</b><br /><br /><br />"Paul Roberts was recommended to me by my son as someone I would feel comfortable with and would be sympathetic with my needs, as I had not used a P.T. before. Paul has been my P.T. for over 2 years. During that time my fitness has been greatly improved, my body awareness and the basic understanding of biomechanics. Why certain exercises are relevant in a particular order within a long term training program.<br /><br />My self confidence and self esteem have improved and this has made for a better quality of life. I know that my body is more toned and I wish to continue to improve and maintain myself in order to stay fit and improve certain medical problems. My doctors are impressed with the way I have tried to counter act medical problems with fitness and diet, and continue to do so.<br /><br />Paul is a professional trainer who has a friendly approach to training but knows how to motivate and raise the limits and keep the interest. My training program is regularly changed every 6 weeks. It is varied and he makes good use of equipment available but in particular core stability work to gain strength within major muscle groups to enable progress without injury.<br /><br />I have even participated in a 10 K fun run with my daughters and enjoyed it (something I would never have contemplated before) and I will be doing the same again this year to better my time."<br /><b>Sarah Helsdown</b><br /><br /><br />"Since August 2008 I have been having PT sessions with Paul. I know it sounds cliché however I have seen immediate benefits with an increase in fitness levels, a reduction in weight and most importantly a reduction in my body fat percentage. Paul has taken a huge amount of time to understand how I like to exercise and what motivates me and has built a training regime around this to suit my individual needs.<br /><br />I have been a gym member before and have always enjoyed working out however I have recently struggled to achieve the goals that I set myself. Paul has changed the way in which I exercise, and most importantly, explained why I needed to change my exercise style, in order for me to start seeing the results. His motivation and enthusiasm are fantastic and he is always there to ensure that you are exercising effectively and safely. I love my PT sessions and would encourage anyone who has a set goal in mind to work with him - it is amazing how much quicker you see results when you are working with someone who motivates you, understands exercise and how it affects your body!"<br /><b>Tanya Gregory</b><br /><br /><br />"Paul has been my personal trainer for two years. Following a very busy period in my life, by early 2006 I felt out of condition and lacking in my usual enthusiasm for keeping fit - at 52 years of age, a little effort is required. I talked to several potential trainers, but it was only on meeting Paul that I found someone with the high level of experience, sporting ability and maturity that I felt would motivate me. In the two years since, I have had dozens of training sessions with Paul, and cannot speak more highly of his professionalism, interpersonal skills and unabated enthusiasm for his work and the achievements of his clients. I am physically fitter than I have been since I was a teenager, and feel the better for it."<br /><b>Nicola Tomkins</b><br /><br /><br />"I was bought a voucher by my daughter for my 66th birthday; I was contemplating training but hadn’t committed to anything yet. I was with Paul for about 18 months with regular sessions on a Thursday to fit in with my part time office hours. Paul put me through the initiation sessions and he devised an itinerary for my diet and sessions in the gym.<br /><br />I found him very focused and the training was always a challenge. Paul, was easy to talk to, a hard task master, and did give me stick when I wasn’t keeping to either my diet or progressing to the gym on non-session days, he was, and is a likeable personal trainer and I wish him all the best.<br /><br />We set me a target to do a 5K run in bushy park (I had never run any distance at all) and finally the day arrived. I met Paul and we drove to bushy park. To my amazement I completed the Run in about 39 minutes- this is one achievement that will last for a very long time."<br /><b>Ralph Young</b><br /><br /><br />"Since starting training with Paul over 2 years ago I have always found it to be a positive experience. Paul is very motivational and even when you are feeling tired and doing exercise is the last thing on your mind Paul manages to make it an enjoyable experience and always manages to push you that bit further making you feel like you have really worked out and achieved something.<br /><br />Paul has always been very knowledgeable about training and diet and I feel confident that he will always be able to help with any questions I have. Paul designs training programmes which are geared to me, my goals and lifestyle. I am very confident in Paul and his abilities as a personal trainer - he is very friendly and approachable and I can’t recommend him enough!"<br /><b>Claire Graham</b><br /><br /><br />"Paul is the best personal trainer I have had. He is motivational without pushing too hard. He has a genuine interest in my wellbeing and progress. My objectives are being met and he regularly checks for new goals to be added to the workout sessions. I look forward to my training sessions with Paul because I can see so much benefit and improvement. Like Tina Turner once sang, he’s ‘Simply the Best’!!"<br /><b>Jonathon Rosenblatt</b><br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-4967940268508958742010-09-07T06:33:00.009-07:002010-09-07T10:59:55.160-07:00<div class="post-menu-wrapper"></div><div class="post-text"><h3>LINKS</h3><a href="https://www.chekconnect.com/" target="_blank">CheckConnect</a><br /><br /><a href="http://www.myfitnesspal.com/" target="_blank">My Fitness Pal</a><br /><br /><a href="http://www.crossfit.com/" target="_blank">Crossfit</a><br /><br /><a href="http://www.primallifestyle.com/fivefingers/stockists" target="_blank">Primal Lifestyle</a><br /><br /><a href="http://www.marksdailyapple.com/primal-blueprint-101/" target="_blank">Mark's Daily Apple</a></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-46219561277627883562010-09-07T06:33:00.007-07:002010-09-07T10:59:23.051-07:00<div class="post-menu-wrapper"></div><div class="post-text"><h3>PRODUCTS</h3>This page is under construction...</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-14019794773828455502010-09-07T06:33:00.005-07:002010-09-07T12:03:35.290-07:00<div class="post-menu-wrapper"></div><div class="post-text"><h3>EVENTS</h3><p class="tNormal"><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">5km TT</span><br />Bushy Park + many other locations - 0900 every saturday<br /><a href="http://parkrun.com/home.aspx" target="_blank">http://parkrun.com/home.aspx</a><br /><br /><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">Wokingham Half Marathon</span><br />Wokingham - 13th February 2011<br /><a href="http://www.wokinghamhalfmarathon.co.uk/" target="_blank">http://www.wokinghamhalfmarathon.co.uk/</a><br /><br /><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">London Triathlon</span><br />Excel, London - 07th-08th August 2011<br /><a href="http://www.thelondontriathlon.co.uk/" target="_blank">http://www.thelondontriathlon.co.uk/</a><br /><br /><span style="font-weight: bold; color: rgb(255, 102, 102);" class="tNormalRed">Blenheim Triathlon</span><br />Blenheim Palace, Oxfordshire - 04th-05th June 2011<br /><a href="http://www.theblenheimtriathlon.com/" target="_blank">http://www.theblenheimtriathlon.com/</a></p><br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-4403116912376164099.post-48553708072741331902010-09-07T06:33:00.003-07:002010-09-07T10:42:01.373-07:00<div class="post-menu-wrapper"><a href="http://paulrobertspt.blogspot.com/2010/09/calculators.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/running-pace-calculator-button.png'" name="running pace calculator" alt="paul roberts - running pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/rowing-pace-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/rowing-pace-calculator-button.png'" name="rowing pace calculator" alt="paul roberts - rowing pace calculator" border="0" /></a><a href="http://paulrobertspt.blogspot.com/2010/09/vdot-calculator.html"><img src="http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png" onmouseover="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button-on.png'" onmouseout="src='http://www.paulrobertspt.co.uk/blogger/images/vdot-calculator-button.png'" name="vdot calculator" alt="paul roberts - vdot calculator" border="0" /></a></div><div class="post-text"><h3>RUNNING PACE CALCULATOR</h3>Calculate your running pace per mile or kilometer with the the Paul Roberts pace calculator.<br /><br />Metric conversions giving you problems when you try to figure out your 10K race pace? Getting headaches from trying to figure out whether you ran a 7:18 or 7:21 pace? Leave the math to us with this nifty pace calculator. Plan your race pace and splits, figure out how far you ran based on your estimated pace, or calculate the pace of your last training run.<br /><br /><iframe allowtransparency="true" frameborder="0" height="420" scrolling="no" src="http://www.paulrobertspt.co.uk/blogger/running-pace-calculator.php" width="730"></iframe></div>Unknownnoreply@blogger.com