Articles

Welcome to DoctorJeal.com’s comprehensive articles section, where we bring you the latest insights and expert advice across various topics. Whether you’re looking to improve your health and fitness, stay ahead in the business world, or optimise your data and revenue operations, we’ve got you covered.

Health & Fitness: Discover tips and strategies for maintaining a healthy lifestyle, from nutrition and exercise to mental well-being. Our articles provide practical advice to help you achieve your fitness goals and live your best life.

Fitness Business: Stay informed with our in-depth articles on fitness industry trends, strategies, and innovations. Whether you are a fitness entrepreneur or a seasoned professional, you’ll find valuable insights to help you navigate the ever-evolving fitness landscape.

Data & Revenue Operations: Unlock the power of data with our expert articles on data management, analytics, and revenue operations. Learn how to leverage data to drive growth, improve efficiency, and make informed decisions for your business.

6 Benefits of Group Circuit Training

Circuit Training is the original interval training workout.

Working for short duration on individual exercise stations with fast transitions increase aerobic capacity and overall fitness while burning calories and increasing muscle tone & strength. Circuit training is suitable for everyone and a session will include standard body weight and light equipment exercise that allow for exercise progressions from beginner to expert. Ideal for your first group exercise session or seasoned fitness freak. 

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Did you think Orange Juice was good for you?

I know what your thinking! Orange Juice! Bad for me? Well, all in moderation however, it’s certainly something I don’t drink, it’s awfully sweet with a lot of sugar which is why people drink it like water!

“It’s OK, I drink 100% Orange Juice!” Wrong! This is still full of sugar and it’s not pure. The one thing we need to learn about diet is that if it’s processed it’s not going to be a healthy choice to sustain a long term healthy lifestyle. Orange juice is seen as the healthy option compared to other soft drinks but the truth is, it’s just as bad as the rest. The worst thing about Orange Juice is the combination of the consumers lack of knowledge about food labelling and the manufactures overwhelming desire to ensure you believe their drink is good for you. While keeping to the ‘legal’ food labeling guidelines, it’s still going to confuse you and look like a good choice by looking at the label.

Most Orange Juices will show No Fat & a bunch of Vitamin C! Good right! Well lets look at a popular Orange Juice Drink label

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Push Up Strength Test

Testing your strength is a good way of monitoring progression, the Press Up fitness test will primary test the Chest & Arm muscles, specifically the Pectorals Major, Minor and Triceps Brachi muscles together with stabilizing shoulder and core muscles. The Press Up or Push Up exercise depending how you refer to the exercise is a functional and compound exercise recruiting more than one muscle group. This make it a very metabolic exercise, great for developing strength and burning calories.

The Test

This strength test is a relatively straight forward test of muscular and physical strength and endurance, especially the chest, shoulders and triceps which are the prime movers in this exercise.

This test has been performed with time limits of both 1 and 2 minutes in which the participant must complete as many press ups as possible with near perfect technique on each reputation. This test is popular in the army other military institutions in which you must complete as many press ups in 2 minutes, this requires good strength and endurance and is no easy task. I however would suggest performing this test in one minute if you are looking at strength and power testing and go up to 2 minutes for an insight to strength and endurance testing.

Another method is to perform the test until absolute failure, the point in which the subject is unable to complete any more repetitions. This is likely to happen within 2 minutes for most individuals anyway which test you use is down to personal preference and how relative each one is to the subjects goals. The normal values at the end of this article is for this test version, to fatigue.

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How to set an achievable January Fitness Goal

Maybe you do and maybe you don’t, maybe it’s a waste of time and maybe it’s just hopeful thinking but either way, with the right thought process, making new years resolutions can be the difference between starting and not starting. If you never start, you’ll never know.

Sometimes making a new years resolutions can seem like hopes and dreams and if you don’t stick to it, then ‘oh well’. The key is to turn your resolution into a definitive goal, it needs to be;

  • Specific
  • Measurable
  • Achievable 
  • Realistic & Relevant
  • Time Framed
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What Size Fitness Ball Do I Need?

Fitness balls are very popular, from specific stability ball classes to casual gym use and personal training sessions, they provide an excellent platform to work out our core muscles. To get the most out of fitness ball exercises,  you should make sure you have the correct size. The correct sized fitness ball is vital for good technique and posture during your workout. T his guide will show how to select the correct size fitness ball.

Ok, so you are in the gym looking at the fitness ball rack and there are small, medium and large sized fitness balls. So which do you need, in this article you will find out how to select the correct sized fitness ball for you.

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Benefits of Small Group Personal Training

We all know what personal training is, or at least we have a fair idea. Well personal training is not always conducted one to one, in fact it’s becoming popular to train in small groups of 3 to 6 people. This has some oblivious advantages including reduced cost, great fun, opportunity to workout with your friends or other like minded individuals together with the close attention of your trainer.

A group personal training session can have all the benefits you’d imagine form a regular personal training session, you’ll train towards your goal, you’ll be motivated, your technique will be observed and corrected and not to mention the inert motivational factor of working out in a group, helping each other, being social and having fun. 

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Busy people workout everyday!

One of the most used excuses for not exercising and working out has to be ‘ I don’t have enough time’ Well, with an attitude like that you’ll never get in your workout gear! 

Time is the most precious commodity we possess and it’s never we don’t have enough of it, just we don’t know how to get the most out of it. The truth is we get done what we WANT to and make time for what we WANT to. The truth about the seasoned excuse “I don’t have time to exercise” is not that at all, it’s that you have-not made it a priority. If you did, you’d be in your running shows and already out the door and back before your procrastinating self has finished telling you why you should be working out yet you’re still arguing you don’t have enough time, not today!

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Are you making the classic sit-up mistake?

We’ve all done it right, gone to do some sit-ups and put our feet under a bar, bench, radiator or anything to fix our feet in place so we can perform a true ‘sit up’.

Restricting your feet for a sit-up exercise

It’s a common sight in most gym’s, I know I’ve seen it many times, however. If you’re doing sit-ups like this, you’re doing them wrong. Fixing the feet enables you to pull harder with the hip flexor, in turn, this puts increased stress on your lower spine, essentially this allows you to sit up without bending your spine. What happens from this action is that the effort required from the hip flexors is increased while the effort required from the abdominals is decreased, precisely opposite to why most people would perform the sit-up exercise with restricted feet.

Overall the sit-up is one of the least effective abdominal exercises, because,  during the sit-up exercise your abdominal muscles spend very little time under tension, even when performed unrestricted. It’s your hip flexors which start the movement, followed by some abdominal activity before finishing with momentum making the exercise ineffective at stimulating the rectus abdominals, our primary core muscle and the one responsible for flexion of the spine gets minimal stimulus.

The same is accurate with straight leg sit-ups which put enormous pressure on the lower spine, requiring a considerable effort from your biomechanically disadvantaged hip flexors. This will cause lower back discomfort and likewise stimulate the abdominals for a minimal amount of time during the movement.

So, what can you do?

If you’re guilty of the above, your probably wondering what it is you should be doing. To start with as mentioned, sit-ups are an in-effective exercise and there are plenty of other exercises especially for beginners which are much more useful such as the crunch or abdominal curl exercise.

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4 Reasons to Exercise in the Morning

Why do people always say you should exercise in the morning? It’s not just a myth, it’s actually much better for you and if you’re going to do it, you might as well get it out of the way, right?

Well sure, that’s right but it’s more than just getting it out of the way, it’s about setting you up for the day, it’s about feeding your own needs, nurturing yourself and making yourself more productive. Many Successful people all exercise in the morning, normally for at least an hour and considering their the CEO’s of major companies they still find the time. They find the time because they’ve planned it and it’s part of their routine, that’s the important part, routine. To get something to be part of your routine you need to make a habit and to do that you have to repeat what you do until it sticks. In Laura Vanderkam’s 168 Hours: You Have More Time Than You Think she discusses habits that both successful and everyday people do before breakfast, exercise is normally part of most peoples get up routine.

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Want to burn more calories? Get up earlier!

Most people would like to lose a few pounds and it really comes down to lifestyle, those that are able to manage their weight have a better and more productive lifestyle than those that struggle! Lifestyle is the activities we do, the things we do, and the food choices we make. Hands down one of the best ways to manage weight issues is to become more active and more than that its about training your metabolism to fire up earlier, to do that you’re going to need to get up & eat!. Yes eat!

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