Small cafes should publish calorie content of their food

According to todays telly, there are moves a foot to make small cafes and  food bars publish  (or display) the  calorie value of the food they serve.

To my surprise , the story wasn’t “about time” it was”poor small traders who will go bankrupt because they  have to workout the calorie value of the food they serve”

The poor dears.

I’d suggest that if you have a decent menu range , think old fashioned greasy spoon cafe, it could take,  maybe 2 hours to knock up this info. The reality is, if you don’t know the calorie value of the food you serve, maybe, you shouldn’t be dishing it up.

There are hundreds of easy to use calorie calculating resources.

We know we have an obesity crisis. We need to start dealing with it.


I don’t like getting kicked in the bollocks, but there are worse things

Some of you know I teach self-defence: A very violent, nasty,  aggressive, swear word laced, punch fucking hard, self-defence. Preceded of course by not being, or acting like a victim,  with loads of awareness training chucked in.

I’m often told that a kick or knee in the balls is all you need to stop a fight. I need to feedback that in my sparring, door work and bodyguard assignments, I’ve been kicked in the groin several times.

This move didn’t put me down or stop me.

Equally, I’ve never stopped anyone with a kick in the balls. Tactically, I think some people expect it.

I have successfully knocked people out by whacking them on the jaw. It’s like a “night, nighty go to sleep button”.

My conclusion is that I’m not a great fan of ball kicking as a self-defence strategy.

Milk: all trainers should have a position!

It seems that for some, milk is the spunk of the devil.

For me, as an old trainer ( 58) milk is what Margaret Thatcher took away from us primary children ( and with it, my early role as class milk monitor)

But, all my life I’ve been told that milk is good for you.  Its a core component of nutrition. But it’s so often attacked, I thought I’d do this research.

I looked up

Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence.

See abstract here

It basically concluded that “The totality of available scientific evidence supports that intake of milk and dairy products contribute to meet nutrient recommendations and may protect against the most prevalent chronic diseases, whereas very few adverse effects have been reported”

Obviously, if you are allergic to milk, or don’t like it,  don’t have it. But don’t bitch about it, or make shit up about it. Sure some cows are pumped full of hormones.

but, according to nutrition

  • “A food safety review demonstrated that recombinant bovine growth hormone (rbGH) is not biologically active in humans. Furthermore, the concentration of the hormone insulin-like growth factor (IGF-1) found in hormone-treated cow’s milk is no more than that of breast milk (10).
  • Levels of IGF-1 in the human digestive tract are many hundreds of times larger than the concentrations found in hormone-treated milk. Additionally, oral consumption of IGF-1 appears to have no biological activity (11).

In other words, even if people do get traces of hormones through consuming milk, it will likely have no effect.”

However, the protein is complete, its full of vitamins and minerals has fat and carb, so an all-round great snack.

So, it’s still a free society. If you don’t like it, go and drink something else.


Whats in the loo: The Bristol Stool chart

Effective training means you’ll grab hold of as many indicators as you can. Actual work performed, weights lifted, distances run at what time, heart rates, blood pressure, HRV, and food eaten. But why not review what comes out of the  other end?

Today its time to self-assess your poo. I say self-assess as I’m not going to do it for you.

You poo, you look, you judge. The Bristol Stool chart, believe it or not, sorts poo into 7 types.


Thanks to Wikipedia for the picture

So, what does this mean?

Gut sense suggests this

“types 1, 2 and 3 = hard or impacted stools. Type 4 and 5 = normal or optimal. Type 6 = loose stool, subnormal, or suboptimal, and type 7 = diarrhea.”

The Express suggests these  possible causes

Type 1: Separate hard lumps like nuts which are hard to pass. Experts said this type of pool could be an indicator of constipation. It might mean a patient is not eating enough fibre, such as fruit, vegetables and cereals.

Type 2: Sausage-shaped but lumpy. This is also an indicator a person could be slightly constipated.

Type 3: Like a sausage but with cracks on its surface. This is considered to be a healthy stool.

Type 4: Like a sausage or snake and smooth and soft.  This is also considered to be a healthy stool by medical professionals.

Type 5: Soft blobs with clear cut edges  and usually passed easily. This could also be an indicator people are lacking fibre in their diet.

Type 6: Fluffy pieces with ragged edges, mushy stool. This category on the Bristol Stool Chart could indicate inflammation of the bowel.

Type 7: Water, no solid pieces and entirely liquid. This is also a sign a person is unwell, which could be caused by a virus, bacteria or a parasite.


thanks to Wikipedia

pain and dysfunction

I see a lot of people in muscular pain. I treat and help lots of people with muscular pain .

The reality is that there are lots of things you can do to ease pain and promote recovery or at the least , stop it getting worse .

What I have noticed is that people who take an active role in their recovery , get better soon .

Here are some questions for you

1) Have you gently moved the painful part . Years ago painful wrists and ankles were plastered up . Today, you need to get it moving . So , get it moving . Wiggle that toe. cautiously circle your wrist .

2) Have you rubbed it ? Rubbing , massaging kneading sore muscles helps . Try it

3) Have you gently stretched it . It helps . A lot ,

4) Heat and ice . Painful parts respond very well to ice ( in a plastic bag or a kool pack ) and heat ( normally by a wheat sack ) .

5) BLG: or basic lifestyle guidelines ! Are you eating well , do you get some sleep , are you avoiding alcohol are you moderating stress ? It all helps

6) Positive attitude . Recovery very much depends on your positive attitude . Get a positive attitude !

Exercise and Asthma (PAAP)

Whilst a written asthma plan,  hasn’t had the life-changing results it was hoped for, spending some time reflecting on your asthma, or in my case, the asthma of my clients’, seems sort of sensible.

A key aim of asthma care is to empower each person to take control of his or her own condition. A personalised asthma action plan (PAAP), also known as a written action plan, an individualised action plan, or a self‐management action plan, contributes to this endeavour. A PAAP includes individualised self‐management instructions devised collaboratively with the patient to help maintain asthma control and regain control in the event of an exacerbation. A PAAP includes baseline characteristics (such as lung function), maintenance medication and instructions on how to respond to increasing symptoms and when to seek medical help”.

Here is a link to help you create your own Asthma plan


I’ve decided to share as much of my programming as possible, where possible. as I write for clients, I’ll post outlines here. Obviously, this won’t be the total programme as that will include warm-up ideas, mobility,  cardio, mental work, but, I thought, its good to share, even if it’s just a bit. Many of my City of London clients will go on to a 20-minute boxing session, for cardio, stress relief,  but also mental training under pressure.

This programme is basically a good spread of functional, compound movements for the legs, with upper back work for posture, and arm stuff, well, for Saturday night!

I’ll cycle between 5, 10, 15 reps, but be open to the mood and workload of my clients

Day 1

A) lunge plus Bulgarian split squat

B) Pull up 5 sets: some of these are wide grip for back development

Day 2
A) Deadlift:
B)  upper body is bench, bar/dumbbell
C) floor flaps for upper back
D) Dragon flag
 Day 3
A) Squat;
B) upper body building moves ( bicep/tri/shoulders)
C) upper back D/B rows
D) Burpees : ideally, build up to  4 minutes of burpees
So start every minute on the minute, start at say 3-5 a minute for 4 minutes. build week by week