We at FI are pleased and excited to announce that we have joined forces with www.ocado.com (the online food delivery company) to bring you the Get Fit for Summer program.

‘You are what you eat’ and ‘you lose it if you don’t use it’  are phrases that one has heard before. Now however, we at FI and Ocado are going to help people not just talk the talk, but walk the walk. 

How? Answer - by combining a much easier and proactive approach to effective, sensible training and nutritious eating that is brought straight to your home.  Result -  a fitter and healthier summer is just a few clicks away. www.ocado.com

My friend and client Andriy Shevchenko showed, by his display at Wembley, the footballing skills that won him the 2004 European footballer of the year. His goal was taken like a true pro getting past his old team mate John Terry. Although only coming on as a second half sub - his pace, skill, and strength lit up the pitch for the Ukrainian team. Lucky for England his coach did not start him since I believe there was more to see from this special talent.

Andriy  has been given alot of grief from the media. Beginning with his arrival at Chelsea  a few years ago and continuing with his return to AC Milan.

His football did the talking last night while his fans cheered and his critics were silenced. Andriy still has a good number of years to play and his focus on conditioning will insure that those quick feet will produce many more goals. For those that have had the pleasure to meet him know him as a real good guy and a true gentleman. All of your fans the world over want to say, ‘well done and keep it up Andriy’

On March 23rd Roger Bannister celebrated his 80th birthday. When a reporter asked him if he would go out for a run on his birthday he told him that Monday (23rd) was a weight training day.

His answer gives us an insight into his life long training principles. When Roger Bannister broke the four minute mile record in 1954 most runners were training with the ‘more is better’ approach to the mile. They would keep adding extra miles to their training regime in the hope that this would produce a faster  time.

Rogers outlook was totally different, he believed that it was the quality of his workouts and not the quantity that counted.  His training sessions were never more than an hour and he rested the day before an event. Many sport writers at this time wrote about Rogers training as being lazy and that he ran on pure adrenaline. He was however training smart, believing that less was more by allowing his body to recover and get stronger from his efforts. Over the years I’ve seen people that spend forever in the cardio theater doing the ‘more is better’ approach to their training . These individuals run, step, and bicycle for hours a week with no real fitness progression. They need to follow Roger and include sessions of weight training to keep their muscles strong and flexible, while protecting their bodies from injury. They also need to take rest days that insure recovery.

Roger knew back then that one gets stronger during rest not during a workout. So let me say from all of us at FI, Happy Birthday Roger and thankyou for your inspiration to train smarter and with a more balanced approach . May you have many more years of weight training Mondays to come!!

Josh

Dear Josh,
As I now hit my mid forties I find that exercise (especially resistance training) more important than ever.
You first taught me the importance of resistance training 10 years ago and I have never forgotten that lesson and still benefit from it today. Is there any further advise you can offer for someone like myself who is very consious of his diet, exercise and lifestyle?
Ian (Rutland)

Dear Ian,

Resistance exercises are  extremely important  at any age, however more so as we enter our 40,s and beyond. Our physiological age is the only one that matters. This is our ratio of muscle to fat and has a huge influence on our general health and quality of life.

When our muscles are well conditioned our metabolism increases (the amount of calories burned),our chances of illness and injury decreases and our ability to enjoy life is given a huge boost. The positive step that you take to workout with weight training is a big plus, however the approach must be smart and balanced.

• First, one must recognize the importance of recovery, so give yourself at least 48 hrs between sessions since muscles get stronger when resting not while training.
• Second, remember you are what you eat, and by eating five to six small meals daily, each with a palm size portion of protein and carbohydrate you will give yourself both the energy for daily needs and the fuel for muscle repair. Drink at least 2 litres of water daily and more with increased activity since you muscles are 60% water.  
• Thirdly, put variation into your resistance by trying pilates and yoga which are fantastic ways to enhance ones workout program. Do  one of these instead of one of your weight training sessions since the laws of recovery apply to all forms of resistance.
• Finally keep in mind the pressures of family and work , those parts of life that are very mentally and physically demanding. Your life must be made easier to deal with from your exercise and  your nutrition, since my good friend, one must train to live better, not just live to train.

Josh Salzmann

Send us your own Questions here

Josh’s interview broadcast on CNN, discussing Tiger Woods return to competitive golf.

• Watch the video on CNN

Dear Josh,

I’ve been training seriously for about one year and although I saw much progession (lost fat, gained muscle) for the first year. However, I’ve lost the edge now when I’ve even increased my training hrs over the last couple months, to the point where I even have weeks with no days off. I eat at least 5 meals daily and drink plenty of water. I try to sleep well, although lately I find it more difficult to get and stay asleep. Please help!

John (Wales)

Dear John,

You are, in a nutshell, over training! Muscles grow when you recover from training, not while you train. More is not better! Take one week off right now or you will either get sick or get injured.  When you get back to training don’t train more than 5 days a week and in that 3 max are weight training days with a day in between each. Think of your non-training days as an essential part of your fitness regime. Its always the quality of training, never the quantity that counts.

Josh Salzmann

Send us your own Questions here

Congratulations goes to my former client Kate Winslet on her Golden Globe and Bafta awards. I trained Kate for her role in the movie Titanic. She had to get in top shape not just so she could look her best but so that she could handle the extremely demanding filming. To make the sinking of the ship look real all had to be filmed in freezing water, otherwise  there would be steam and the shots would  look like a sauna. Hours were spent filming in this extremely physically draining situation. 

I remember Kate telling me at the time how tough it was and how many actors came down with chest infections. Kate put her heart and soul into her fitness regime. We trained 3 times a week with resistance using many own body exercises such as pushups, squats, and chin-ups all done to failure.  She did another 2 sessions a week of cadio alternating between a stationary bike and running. No session lasted more than an hour and the 2 days off were chosen week by week depending how muscular recovery responded.

Today, Josh’s new videos for the CNN Living Golf feature were launched on the CNN web site. 

View them here:

• Introducing Josh Salzmann
• Pre game warm up