Ten tips for men to get in shape in 2018

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Ashley Verma, Founder of Define London, says men need to embrace different exercise methods this year, including ‘the trend taking over the nation: barre.’ Barre workouts involve a series of postures, aided by a stationary hand-rail, as used in ballet.

Verma has outlined 10 top tips that men should follow if they want to get in shape in 2018:

1) Be patient and set realistic goals

A lot of men who have a competitive nature tend to be in a rush to achieve results: to be the strongest, the fastest, the best. Take a step back and really think about what you want to achieve and at what point in your journey. This will give you the best results in the long-term.

2) Run in ad breaks

Keep active wherever possible, even if that’s jogging on the spot or squatting in the five minute ad breaks in between your favourite TV shows. Why not try and fit in 50 press ups in between penalty kicks? Or do weights while your football team sing the national anthem? Quick hits make a difference, while getting your head into the right mindset at the same time.

3) Be more flexible

Ensure you spend double the time stretching your tight muscles as your flexible muscles. Frequent male problem areas are the hamstrings, shoulders, and lower back so pay extra attention here to avoid preventable injuries.

4) Vary your fitness routine

Alternate your exercise activities to stay motivated to work out — variety is good for both the mind and the body, and you may learn new things about your body with the different workouts you do. Don’t be afraid to try the more stereotypically feminine forms of exercise such as yoga, ballet barre and pilates, as many top athletes swear by these methods, and you may be surprised by the results…

5) Find a fitness buddy

If you need more motivation to stick with your fitness and diet plan, don’t feel like you’re alone. Workout with a friend to heighten your focus on fitness, but also to add an edge of competition. Go further by choosing a buddy who’s a bit more advanced, stronger or faster, as they’ll make you feel challenged. Working harder to keep up will help you reach your fitness goals.

6) Develop strength-training exercises

For strength training, all you need is your own body weight. Strength training means using resistance to create work for your muscles. Instead of just focusing on strengthening the upper body one day and then the lower the next, pair it all together. This way you get a full-body workout that will maximize your daily calorie burn.

7) Get stronger fast

Do the same amount of exercise in 10 percent less time. This will force your muscles to work harder, whilst improving your endurance at the same time. A bonus is you will have more time to catch up on the sports highlights.

8) Create music playlists that will inspire and take you further

We can all relate to certain tracks making you feel happier and more upbeat, so make sure your playlist reflects the mood you want to be in while you work out. Quick motivational music will give you better results in the long-term.

9) Listen to your body

Your body is your greatest ally when it comes to working out, so it’s important to never ignore what it is telling you. If it’s telling you to slow down, abide. If your body is telling you that you have more to give, turn it up. You may embark on a certain training method to find that is not the body type you are striving for. A week in you may hit setbacks, will you be prepared to mentally handle them? Have a game plan and adapt as you go along.

10) Journal your workouts

Write down progress, thoughts and how you found certain workouts. It can be an invaluable tool for checking progress and analysing what works for you, what doesn’t, and why. Journal your gym sessions and look back weeks ahead for motivation and ideas of what to try next.



In The Moment feels out reiki

in the moment issue 7 jan 18Have you always wanted to try reiki, but didn’t know what to expect? You can learn all about this wonderful therapy in our latest contribution to In The Moment magazine.

In The Moment is a beautiful, practical lifestyle magazine for the modern-thinking creative woman. Enjoy practical creative projects, positive features and stories to inspire, adventures near and far for a healthy body and mind, and ideas embracing every aspect of women’s lives: friends, family, self, work, rest and play!

And in their seventh issue, readers will find an introduction to reiki. Our own Karen Young, editor of International Therapist magazine, and Julie McFadden, the FHT’s resident reiki master, discuss what you can expect from a reiki treatment, as well as things to avoid.

Reiki is one of the therapies on our Complementary Healthcare Therapist Register. Find out more about our Accredited Register here, and read our reiki feature here.

FHT award winner profile: Stacey Radcliffe

Stacey Radcliffe, won the title of 2017 FHT Student Therapist of the Year at the 2017 FHT Excellence Awards ceremony.

2017 FHT Excellence Awards Stacey Radcliffe

The award was presented to Stacey at a prestigious FHT Excellence Awards Dinner held at the Royal Pump Rooms, Leamington Spa, on 17 November. Organised by the FHT, the Excellence Awards aim to bring much deserved recognition to high-calibre practitioners, students and tutors working in the fields of complementary therapy and integrated healthcare.

Stacey was nominated for the award by one of her tutors, Gemma Jones, while studying for a BSc (Hons) in Complementary Therapies in Healthcare at Glyndŵr University.

Stacey was selected as the winner of the FHT Student of the Year category in recognition of not just her academic performance, but also for her drive and commitment to complete her studies, despite facing exceptional personal setbacks throughout her degree course. Following a breast cancer diagnosis, Stacey underwent numerous gruelling treatments, including chemotherapy, a single then double mastectomy, and corrective surgery after a failed breast reconstruction. In addition, Stacey lost her mother, as well as a fourth child, just before she was born, who was diagnosed with a rare condition called Edward’s Disease.

As awards judge and FHT Vice President, Jonathan Hobbs, commented: ‘Anyone would be forgiven for stepping back from their studies but Stacey worked diligently towards her goal, not letting serious ill-health or tragedy prevent her from achieving what she set out to do. All this while maintaining a positive approach to her studies, engaging with all of the course activities, carrying  out voluntary treatments and also being a wife and devoted mother of three.’

Stacey now works as a self-employed complementary therapist and has been providing treatments at St Kentigern Hospice, St Asaph, for over a year, offering support to people with active, progressive or advanced illness.

Speaking about her win, Stacey says: ‘I feel so honoured, proud and humbled to accept this award. I am truly overwhelmed and so grateful for the support, kindness and empathy that I have been shown, by my family, friends, tutors, peers and the FHT. This award is the perfect end to completing my degree and I am so excited to see where this takes me in my next chapter as a fully qualified complementary therapist’.

For more information about the FHT Excellence Awards and previous winners, click here

FHT Excellence Award Winner Emma Holly

2017 FHT Excellence Awards Emma Holly Mary Dalgleish

Healing Hands Network has featured one of our 2017 FHT Excellence Awards winners. Emma Holly, Highly Commended for Complementary Therapist of the Year, discusses her introduction to ScarWork, as well as what winning the award means to her.

Read their feature here. You can also catch Emma on Radio Verulam (92.6FM) soon. On 16 January at 11am she’ll be discussing her prestigious award from the FHT as well as her charity work supporting women after breast cancer surgery in St Albans. Learn more about the show she’ll be on, Verulam in the Morning, and listen in on their website.

It is our mission to make the public more aware of the FHT and its members. Our coverage also highlighted the importance of the FHT’s Accredited Register, independently approved by the Professional Standards Authority, and directs readers to search for an FHT member at fht.org.uk/findatherapist

The FHT guides Guardian readers on improving their lives in the New Year

Recently, the FHT contributed to the Guardian’s ‘New Year, New You’ supplement. It contained advice on de-stressing, self-care, and mindfulness.

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It is our mission to make the public more aware of the FHT and its members. Our coverage also highlighted the importance of the FHT’s Accredited Register, independently approved by the Professional Standards Authority, and directs readers to search for an FHT member at fht.org.uk/findatherapist