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Adequate sleep is a key part of a healthy lifestyle. It's recommended that a minimum of 8 hours sleep is undertaken per night; but what determines a 'proper rest?' 

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Allowing your body and brain to shut down from all light exposure when you sleep will improve your awareness and assertiveness. So you can perform your duties effectively with energy without having to resort to any of that, teeth staining stuff they call caffeine!
Since the arise of technology over the years, from smart phones and the growth of television; many fail to go to sleep without first getting through one last 45 minute episode of their favourite tv series! (Either that or scrolling through a trendy social media website.) Despite many of us being guilty to this 'comfortable habit' after a hard days work, the effect of then going to sleep shortly after is considered by recent studies to be surprisingly damaging to our health, long term. In fact research has demonstrated that nighttime light exposure reduces the production of melatonin
Melatonin is a major hormone that controls sleep and wake cycles. There are many studies that suggest melatonin levels control mood-related symptoms, such as those associated with depression
GET IN THE MOOD AND MOVE! - Try moving around a little first thing in the morning before you jump in the shower. Dancing, push ups, jumping jacks, squats, boxing, skipping, jogging, swimming & yoga are all great exercises you could be doing to really get your day started with a smile. :)
EAT YOUR BREAKFAST - get your vits in, drink your h20 and keep your meals balanced throughout the day.
And remember...

Ladies and gents, be more considerate towards your posture when you walk!
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Remember, walking is an exercise but you wouldn't necessarily train with a dumbbell on one shoulder throughout your session, or would you? 
If you wear bags over your shoulder throughout most of your day, then maybe you should...Otherwise, ditch the, 'bag over one shoulder' look!
Instead, invest in a bag which rocks comfortably over both shoulders. This enables you to distribute your weight more evenly when you walk, and use both your arms more freely, rather than just depending more on one side! Better still, carry no bag now and again, and focus on your walking to see how stress-free your body feels without one! Sometimes conditioning your body to exercise with weight (including baggage) can be damaging towards the posture. So relieving yourself from 'baggage' can be an enlightening experience especially when it's been overlooked for sometime.
And lastly, 
'Try it before you buy it'
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Lastly ladies, reduce the amount of time you wear high heels throughout the majority of your day and week! Unless your competently training in heels or if you want to experience posture pain or even worse a potential injury to the spine, then keep doing it! Otherwise, change it up now and again: Wearing flats or something more functional for your body to walk in; - Not only will your body appreciate it but so too will others around you receiving your 'stress free' energy.


Why should we train legs? Well the simple answer is because you need legs to stand on!

A well built upper body is unable to move effectively and efficiently without a well built pair of legs! Whether your bodybuilding or playing football; training legs is a fundamental when improving your performance on the pitch, court, and not just on the body building stage but generally speaking, life's biggest stage too!

  • Peter Bridgeland - Improving Self Esteem & Building Muscle

    Peter Bridgeland - Improving Self Esteem & Building Muscle

    "My name is Peter Bridgland and I am from Ilford Essex.

    After seeing Gary one night and talking to him, He sparked something within me to start training.

    My target was to turn back the clock eight years to when I came out the Army.
    I started with running and circuit training and I started to see results almost immediately.

    Gary has years of experience and knowledge in his very youthful head and shoulders. Gary is an asset to anyone wishing to get a good start to achieving there personal fitness goals.

    Gary has inspired me to push myself harder,and I can't thank him enough."

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