Tuesday, January 22, 2008

A TOUGH CHALLENGE ...

Football is the number one sport in the country, being a personal trainer I have always had the desire to work in this beautiful game. I have always been asked by all my students the limitation of work for personal trainers as they assume their job is limited within the four walls of a weight room. What do I say? It’s absolutely wrong, for personal trainers the task they can undertake and what they can do are unlimited.

Working in with footballers like New Radiant & National Teams defender Sobah, Victory and National Team’s Goal Keeper Imran, New Radiant’s former captain Ahamadey had given me some experience.

I was approached by Victory SC to work as their Physical Trainer few months ago, it’ was an interesting task to take over to serve the biggest and the most successful club club in the country would give me in-depth experience in my career. The teams includes the countries finest talent like Fazeel (Oppo), Isse, Anil, Imran, and many more …

Apart from the top talent in the team it is a privilege to work with the most successful football coach in the country Mauroof Ahmed (Martey), Assistant Coach Ali Suzain, General Secretary Marzooq (who is a good friend and a school mate) and the rest of the technical team in Victory SC.

This is a tough challenge still I am confident that I am in to give Victory SC the best of Physical Fitness. I am in to do something good for football in this country, I am in to show the depth of work for future young trainers coming into the fitness industry.

Related News:
Haveeru Daily News
Maldives Soccer
Jazeera News

Tuesday, January 8, 2008

SING YOUR WAY TO BETTER SEX

While in a cafĂ© with some friends a secondary school friend approached and asked me about what I do, I replied him that I am a Personal Trainer. It did not surprise me when he cracked a joke asking me "do you have an exercise program which can enhance sexual performance". This is something many people ask as a joke, maybe it’s just a joke or looking for information.

Well yes exercise does play an important role in everything; a program can be prescribed to shift your pleasure factor into top gear. There have been so many researches out there which proves some specific exercises along with common strength training exercises to strengthen specific muscle groups does help to sing your way to better sex.

The workout

1 – Advance Hip Extension 2 Sets x 10 Reps

Why: This exercise is better that a normal crunch as it adds bonus to lower back strength, to enhance any performance lower back strength plays a vital role. This exercise is great from lower back, abs, butt and thigh.

How: Lie on your back with one knee bent and your foot on the floor. Straighten your other leg in the air, but keep your knees side by side. Lift your hips to align with your shoulders and knees, but keep your hips square. Hold for a few seconds. Complete two sets of 10 repetitions, resting between sets, then change legs.

2 - The Kegel Exercise 10 reps

Why: This exercise was developed in 1940s by Californian physician Dr. Arnold Kegel, the move strengthens your PC Muscles (Pubpcoccygeus). The exercise gives you a more mobile pelvic for tilting and contraction.

How: Clench the muscles you use to stop going to the toilet midstream - you should feel your pelvic muscles drawing up. Hold for 10 seconds and breathe in and out. Now lift up your pelvic muscles a bit more and hold for another 10 seconds. Allan's tip is to imagine you are taking your pelvic floor up in an elevator. Take the elevator to the third floor and hold for another 10 seconds, then up to the fourth floor and hold for 20 seconds.

3 - Pelvic lifts 2 sets x 10reps


Why: This exercise strengthens your butt, hamstrings & lower back. As mentioned in previous exercise strengthening the lower back is the key component.


How: Lie down on your back with your knees bent and your hands by your side. Lift your pelvis up and down as if you were having sexual intercourse.


4 – Push Ups 2 sets x 10 reps


Why: While maintaining the position for a push up the body strengthens chest, shoulders, arms and also provide a static strengthening for the core (mid section) of your which is essential.


How: Lie down on your stomach with your hands parallel to your shoulders, Push up with your hands until your arms are straight and your chest and knees are off the ground. Then lower your body so it almost touches the ground.


Don’t forget a 20 minute cardiovascular training routine twice a week is important to improve stamina, and stamina is important for you to rock and role all night long.


References:

1 – Interview with Jim Pfaus, PhD, a professor of psychology and neuroscience at Concordia University in Montreal
2 – Penhollow TM and M Young, Sexual desirability and sexual performance: Does exercise and fitness really matter? Electronic Journal of Human Sexuality, October 5, 2004. Vol.7
3 – Stanford University. Kegel exercises. http://womenshealth.stanford.edu/femalesexualhealth-kegel.html

Saturday, January 5, 2008

BANANA ...

Happy New Year to everyone, at the start of this year here are some great tips to make your own healthy drinks with bananas. If you are recreational exercise, young athlete or a professional athlete trying these healthy drinks will help you get the nutrients required to re fill your body after an intense exercise session.


BANANA HAZELNUT SMOOTHIE

4 medium bananas, peeled and sliced into 1/2 inch pieces

6 tablespoons light brown sugar

1/4 cups hazelnuts

1 cup ice cubes

1/4 cups milk

2 tablespoons chopped hazelnuts, for garnish (optional)


Place the sliced bananas in a sealed plastic bag and put them in the freezer for 1 hour. Place the brown sugar and 1/4 cups hazelnuts in a blender and grind together until fine. Place the frozen bananas, ice cubes, milk in the blender with the sugar and nut mixture. Blend until smooth. Pour the smoothies into 4 goblets or tall glasses. Garnish with chopped nuts, if desired. Serve immediately.

BANANA OATMEAL SMOOTHIE

1 cup milk

1 packet instant oatmeal, regular flavor

1 whole banana, cut in chunks

1 cup orange juice

Combine all ingredients in a blender. Cover and blend on high speed for 1 minute.

BANANA ORANGE TWIST

3 ounces frozen orange juice concentrate

1/4 teaspoons vanilla

1/2 cups milk

1/2 cups water

1/2 small banana, sliced

5 ice cubes

Combine everything except ice and blend for 15 seconds. Add ice and blend for 2 minutes.

You are what you eat!
Try it and feel the difference.

Reference:
Sporst Nutrition Guide Book
Peak Performance Nutition Guidelines