Tag Archives: training

5 reasons to start lifting weights in 2021

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Are you considering lifting weights? Maybe you’re worried about looking too bulky, or you’re concerned it won’t fit into your regular training program – whatever your reasons for avoiding weights so far, the truth is, in terms of fitness, you’re missing out.

Lifting weights is beneficial for everyone, regardless of their age or gender. Of course, most of us gravitate towards the cardio machines at the gym, but in terms of overall health and mental wellbeing weight training ticks all the boxes.

Here we’ll explore 5 reasons to start lifting weights in 2021.

You can workout at home

Whether you’re living in a small space, or you’re on a tight budget, not everyone can afford to fill their home with pricey cardio equipment. And not everyone enjoys running in all weathers and in public. Incorporating weightlifting into your daily workout routine means you can have access to gym equipment like quality cast iron kettlebells at home as well as hand weights and dumbbells. All these options allow you to create diverse and challenging weight training programs. Encouraging you to push your limits, focus on your strength and build on your muscle mass. Weight training is convenient and accessible for everyone.

You’ll sleep better

When we push ourselves and take regular exercise, we sleep better. It’s a fact. So, if your exercise routines have taken a bit of a hit since going into lockdown or due to your gym closing, your sleep may not be as refreshing or as deep as you’re used to. Studies have shown that those who focus on weight training sleep much deeper and wake fewer times in the night when compared to those who don’t exercise at all. Sleep is important for the muscle repair process, so the more you get – the better. 

Your clothes will fit you better

Whether you’re trying to lose weight or not, when you start lifting weights, you’re stripping back fat and revealing muscle, which means your clothes will fit and look better on you. It sounds perplexing. But building muscle may help you lose fat more effectively than cardio-focused exercise alone. Just remember to watch your diet and you’ll soon notice your progress.

Lift for your mental health

All forms of exercise are known to release endorphins, a chemical that triggers a feeling of contentment and positivity and weightlifting is no exception. Interestingly, weightlifting has also been connected to strengthening mental health and helping people who suffer from anxiety and depression. You don’t have to be an Olympic weight lifter to feel the benefits. Weightlifting means increased confidence and a stronger mental outlook.

Your bones will also benefit

Weightlifting and strength training can help reduce the risk of bone fractures and other skeletal problems by increasing bone density. Studies have shown that strength training also reduces the risk of osteoporosis, and as it’s an effective form of training to reduce fat, there’ll be less weight and pressure on your joints.

Final thoughts…

As you can see, there are plenty of reasons to pick up those dumbbells and kettlebells and start weight training. What are you waiting for? 

 

Collaborative post with out brand partner.

Interview With casting director, coach, actress & founder of Sound Advice Kate McClanaghan

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Interview With casting director, coach, actress & founder of Sound Advice Kate McClanahan voice over work1. Tell us a bit about yourself. 

I’m a seasoned casting director, producer, coach, actress and founder of SOUND ADVICE, a unique, one-stop option for unparalleled voice over coaching, and exceptional demo production for all skill and experience levels.

I had been a freelance producer since I was 19 years old, producing commercials for Coca-Cola, McDonald’s, Dodge, JC Penney, FORD, Sprint, SEARS, and Kraft, to name a few. I had always been freelance because I’m a union actress as well. I’ve studied with the Royal Shakespeare in London, and came up through Chicago’s Second City and ImprovOlympic (IO), and even brought 9 shows to the Edinburgh Fringe.

2. What made you start Big House Casting & Audio and Actors’ Sound Advice?

BIG HOUSE came about to service the various casting and production demands that consistently kept coming in the door after I had produced a number of freelance projects for NPR. I was already freelance, I just named it after the enormous, greystone building we worked and lived in, in Chicago.

I started SOUND ADVICE because I couldn’t find a single, reliable source that would take me through the entire process of voiceover training, demo production, branding and marketing the career I was after. There were random people who did pieces, but didn’t have the whole in mind. I wanted a single source that honestly had my best interests in mind, understood my greatest commercial assets (perhaps even better than I did), and could produce my demos well enough to truly advance my career, not just my voiceover!

I began assisting friends, and after coaching and producing more than 100 demos for them and seeing them achieve remarkable results rather quickly, I realized my casting and production skills had a greater purpose!

3. How important is training?

It’s imperative. Without it, regardless of how naturally talented, smart, and mellifluous the voice might be… you’re dealing with a loose cannon. You can’t rely on a talent who doesn’t know their job. Trusting a million-dollar campaign to a complete hack puts everyone’s reputation on the line. And your mettle will be tested. There are no beginner, intermediate and advanced talent in this industry. You’re either a professional… or you’re not. Training defines your professionalism and instills confidence. And commerce is confidence.

4. Any tips for acing an audition?

Instead of trying to second-guess what those auditioning you are thinking, give them something interesting to think about. That’s the job! Besides they honestly aren’t thinking a thing. It’s precisely why you’re there. How would YOU play it?

THINK for yourself! In fact, entertain yourself and you’ll find your audience!

5. How different is voice over acting from acting?

There is very little, if any difference at all. Acting is acting is acting.

Voice acting is closest to film acting than any other medium, because they both demand a very vivid imagination and the desire to tell a story, often in the most constricting conditions. Personality and the ability to self direct are key attributes as well.

Perhaps the greatest difference is the fact that in nearly all voiceover scenarios, you’re all by your lonesome in the booth with no one to play off but yourself.

6. Tell us about your books.

The SOUND ADVICE Encyclopedia of Voice-over & The Business of Being a Working Talent is currently in its third edition. (There will be a fourth sometime next year.) It’s more than 500 printed pages of well-vetted industry insider information as well as How To Get An Agent, the branding, marketing and promotion of your career, to more than 100 printed pages of terms and phrases commonly used in all manner of acting for recorded media.

7. How do you become a successful voice over actor?

Do your homework. Practice. If you were to honestly dedicate 25 to 30 hours a week, what would be considered part-time for any other business, for a year or more to creating a voiceover career for yourself, then the chances of becoming successful in this field is more likely—provided, of course, you have realistic expectations and you wisely allocate your time.

You need a proper Vocal Warm Up, and maintain it 4 to 5 times a week for a solid half hour to 45 minutes at a time. Granted it may take you a couple weeks to incorporate it into your weekly routine, but without it your vocal precision and stamina won’t be as reliable as it should be.

Check out our website www.voiceoverinfo.com. Study up. Listen to a lot of demos.

Listen to our podcasts then email us. We have talent all over the world. Provided you have a reliable computer and stable Internet service, we can generally work with just about anyone from anywhere—we just don’t invite everyone to do a demo. (Our name is on it too. We don’t produce a demo track in an hour. Nearly every other demo production house does.)

Everything we do as SOUND ADVICE, just like in nearly everything in voiceover, is one-on-one. We don’t cookie-cutter anything. And we offer the best insight because we continually survey the industry as to what’s needed and wanted from talent in every aspect of the industry.

 

 

Is Acting Training Worth It?

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acting, acting advice, acting book, how to be a successful actor, actorpreneur, auditions, castings, casting breakdown, how to be an actor,To train or not to train, that is the question. To paraphrase some little known writer, ahem. It is a debate that has raged on. The truth is, there is no easy answer. Frankly, studying at Cambridge will get you noticed but training at some random never-heard-of polytechnic won’t do you much good. In a recent Mark Strong Acting masterclass I went to Mark made the excellent point that it is not the training that is important, but the confidence it gives. Sometime people who don’t train have a chip on their shoulder, Mark said, much like people who don’t go to university think they missed out on something. It is all rubbish and in fact they did not miss anything at all, but the lack of confidence is there.

So, do you need three years worth of training? Especially with the exorbitant fees that universities now charge? The answer is yes, and no. There is still a hierarchy to acting. If you go to a school which is a brand name it will look great on your CV and open some doors. RADA is one, as is Central and LAMDA. Ditto Oxford and Cambridge. The acting industry is just as snobby as the wider world. People love brand names.

Some training is smart. Although I believe that acting is a talent you either have or don’t, but you can improve. Take classes, join improv groups, make your own work. Keeping up your skills as an actor is important but just doing three years of training for the sake of it is not. Many great actors have no formal training. You will also have the added bonus of not having any debt which will take you years to pay off.

In the end the decision is yours. Just don’t think that your acting career is over before it began just because you cannot go to a prestiges school. Not everyone has the money to do so and they only take a small number of applicants every year. Developing your skills is important but this can be done on the job, doing student films, fringe theatre, in drama classes and even in (shh) amateur dramatics. None of this has to go on your CV. Just get out there and work. The acting industry is not the closed shop it used to be. Go to the theatre, watch film and TV. Learn as much as possible. Actors who went to one of the top schools may get a head start but the good news is that the acting game is a marathon, not a sprint.

 

Catherine Balavage has been an actor for over ten years. Her book on acting, How To Be a Successful Actor: Becoming an Actorpreneur, has gotten numerous five star reviews and has been called the ‘best advice available’ by numerous sources.

 

 

15 Ways To Get Lean And Eat Clean In 2015

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15 ways to get lean and eat clean in 2015By Mark Wood, Head Training Tutor at British Military Fitness 

With the January blues in full swing, most of us need a helping hand when it comes to kick starting our New Year fitness regimes. The festive season of overindulgence is over and here at British Military Fitness (BMF), we have put together 15 top tips to make 2015 your year to get lean and eat clean!

1. Master the basics – Learn to master some of the fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective. Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.

2. Train with intensity – Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.

3. Use your own body weight – Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time. Start to build up your exercise regime with body weight exercises.

4. Eat breakfast – Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long. Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.

5. Ensure adequate hydration – Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day. Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.

6. Don’t neglect cardio – Cardio work should be factored in to your sessions. It is one of the greatest ways to get in to shape and is necessary to keep your heart healthy and your body functioning the way it should.

7. Get outside – Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.

8. Carbs are not the devil – Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates. Lowering the amount you consume will help with losing weight but I would not advise cutting them out completely. They are important for energy production, recovery, muscle growth and fat loss. Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.

9. Have variety – Variety is a key factor to the success of your training. Your body very quickly recognises and adapts to any exercise or training session that you complete. Therefore in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.

10. Train with others – Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.

11. Train 3-4 times a week – If you are serious about changing your body and getting some results then you need to be training at least 3-4 times a week consistently for a good 3 month period.

12. 90/10 rule – This is a great rule to follow when looking at nutritional strategies. 90% of the time, make sure you are eating for your goals, for your health and are making the right choices. 10% of time you can have more flexibility in your diet and have the treats that we all fancy.

13. Don’t beat yourself up – It is important not to obsess over the occasional slip-up. The most important thing is that you don’t let that one slip-up turn in to a week of slip-ups. Be realistic and make sure you acknowledge how well you are doing and reward yourself every now and then.

14. Avoid low calorie diets – Your body requires a certain amount of calories to function. Without these calories lots of hormonal reactions that are required for you to achieve your goals cannot take place. Avoid any low calorie diets as they are usually just a quick fix, which will be followed by a rebound, and you will find yourself in a worse situation than when you started. An easy way to figure out how many calories you need is by using the following equation.

a. Males: 24 x weight in Kg

b. Females: 22 x weight in Kg

15. Get some rest! If you are training hard, it is important to give the body ample rest and recovery. Some good quality sleep is one of the best ways the body can recover and it is these rest periods when the body becomes stronger and fitter. Be committed but don’t become obsessed. You won’t be able to maintain a very high intensity all the time without the body becoming fatigued.

To help you kick start your fitness, we are offering people the chance to try a BMF session for free at any of our 140 venues across the UK.

How To Be a Successful Actor: Becoming an Actorpreneur Book Review

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The daughter of a friend of mine is in her second year at drama school. She’s good: can sing, can dance, can act – particularly in comedy. So, she has it all? Trouble is, so do so many of the rest of her year group. And so do all of those other aspiring actors in all those drama schools across the country. She’s beginning to ask how she can show she’s different, that she deserves to be remembered from one audition to the next. How she can avoid annoying someone whose off hand influence can close as well as open doors for her?

howtobeasuccessful_actor_book become How To Be a Successful Actor: Becoming an ActorpreneurI’m going to give her a copy of this book. It may be the single most useful thing I ever do for her. How To Be a Successful Actor: Becoming an Actorpreneur by Catherine Balavage is one of those practical, down-to-earth guides which doesn’t try to hide the obstacles and difficulties of choosing an actor’s life but does give solid and sensible, practical, advice on making the best impression and avoiding the worst pitfalls. Equally valuably, Balavage makes suggestions for networking, for working with others to help each other through teamwork (e.g. helping film each other’s showreels), working for nothing except getting your name out there, remembering names, and never, never, never forgetting to say thank you – even when you don’t land the part. She is upfront about the chances of success in acting: ‘Only act if you cannot do anything else. It is the hardest and most competitive industry you can go into. Your chances of success at making a full-time living for the rest of your life are small.’ And then she offers clear and straightforward, practical advice about how to shift the odds just slightly in your favour.

 

This book seems, at first glance, rather plain, with no images and most chapters simply divided into paragraphs with explanatory headings, or questions followed by responses. I like this format. It’s no-frills and underlines the fact that this is a handbook. A ready reference tool which will be highlighted and annotated by anyone who uses it regularly. The pages of useful contacts and Top Tips are invaluable. I also liked the interviews with others in the profession: the replies to questions overlap with each other in ways which reinforce what Balavage has already said. This reinforces my conviction that this author really is writing from experience and passing on advice distilled from her own hard work. Which I really hope my young friend will take.

 

[Editorial note: Catherine Balavage is an editor of this magazine]

 

The Best Exercises For A Pert Bottom

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Pert bottom exercises by British Military Fitness Instructor

Want a perfect bottom like Pippa Middleton? Then all you need to do is master the squat. The squat is commonly known as the “king of exercises”. It is a fantastic exercise; it targets all the muscles in the legs whilst also adding some strength and stability to the abdomen and lower back area and really targets the core. The squat also gets a large amount of upper body muscles engaged too. Here are just a few benefits to show why everyone should be including squats into their training routine.

pippa-middleton-butt

Increase strength & power

Squatting should be one of the fundamental exercises for anyone looking to increase their strength. They have been proven to significantly increase lower body strength and power. This can have a whole range of benefits from those looking to improve sporting performance to those just looking to improve their lifestyle so that everyday tasks such as climbing stairs become easier.

Run faster

If you want to run faster, whether you are a distance runner or a sprinter, then you should be squatting. The speed at which you run is heavily influenced by your ability to apply force into the ground. To run faster, you need to apply more force. The best way to do this is to strengthen the lower body. Using squats to train the quadriceps, hamstrings and glutes will allow you produce more ground reaction force. For those who are distance runners, if you increase you 1RM on a squat then you will also improve you run time. Think of it this way. If you weight 70kg and have 1RM back squat of 70kg then you are going to have to recruit more motor units in order to propel yourself forward when running compared to someone who also weights 70kg but has 1RM on a squat of 120kg.

Increase muscle size

Squats are a great way to increase size of muscle tissue, not only in them legs but all over the human body. Developing muscle mass heavily relies on hormonal responses from exercise. Testosterone and growth hormone are two of the major muscle building hormones in the body. Squatting heavy and engaging the large muscles around the hips will mean you begin to produce huge amounts of testosterone. This release will also have a positive impact of other muscles as it flows through the blood stream. Combining this with some lighter load and higher reps will mean you start to feel a burning sensation within the legs, this burning sensation come from the build up of lactate and lactic acid within the muscle. When the body starts to get a build up of lactic acid you subsequently get a release of growth hormone. Theism just like testosterone is fantastic for this individuals looking to gain some muscle mass.

Torch calories and body fat

I want you to try something for me. After completing a thorough warm up, walk into a squat rack, load the bar with what is the heaviest amount of load you can possibly lift for 15 reps. Complete 4-5 sets of 15 reps whilst only taking around 60seconds rest between these sets and tell me how you feel. I guess you are going to feel extremely worn out and needing to sit down for a few mins ‘to catch your breath’. Completing this type of session will make the body move away from its safe environment of homeostasis and enter into EPOC (Excess Post Oxygen Consumption) meaning the body will need to take on additional oxygen to help you recover. This is accompanied by elevated consumption of fuels, particularly from fat stores. Using a tabata protocol for squatting (20secs all out / 10secs rest x 8) has been shown to elevate EPOC for up to 48 hours post exercise.

Here are list of squat variation exercises you can try to help you. Also included is a strength continuum chart to help you ensure you are working at the correct intensity, with the correct load, at the correct pace and with adequate amounts of rest depending on what you goal is.

 

Training Effect

Reps

Load (%1RM)

Rest

Strength

1-5

80-90%

3-5min

Hypertrophy

6-12

60-80%

1-2min

Endurance

15+

>40%

30-60secs

Front Squat

Take a grip on the bar slightly wider than shoulder width.
Position the bar so it is just behind the clavicle and close to the throat.
Ensure the chest is high and push your elbows up and in.
Foot stance should be shoulder with apart or slightly wider.
Once in position sit back onto the hips slightly as the hips and knees simultaneously flex.
Push the knees out to ensure they track the toes and stay on the heels at all times.
Once you have broken parallel drive the heels into the ground extending the knees and hips.

Back Squat

Take the narrowest most comfortable grip on the bar for you range on movement.
Position the bar high on the back.
Pull the shoulder back and keep the chest up.
Pull down on the bar and push the elbows forwards.
This should create a natural ledge surface for the bar to sit on.
Once in position sit back onto the hips slightly as the hips and knees simultaneously flex.
Push the knees out to ensure they track the toes and stay on the heels at all times.
Once you have broken parallel drive the heels into the ground extending the knees and hips.

Bulgarian Split Squat

For this exercise you are going to need a bench and some dumbbells.
Take a hold of the dumbbells in both hands.
Elevate your rear foot on the bench and take a step forward with your front leg.
Ensure that the chest is high and shoulders are pulled back with a neutral spine.
Bend at the knees so you body is moving in a vertical fashion until your reach 90degrees in the front knee.

At this point drive back up and return to the top.

Complete the required reps on this leg before changing.

 

Strength Training Exercises For Women Book Review

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January is full of the best of intentions, it is the time of the year when we are determined to get healthy and fit, but usually gym membership and exercise classes fall by the wayside. I know a lot of the time the effort to leave the house is what really gets me so it is exercise DVDs and books all the way.

Strength Training Exercises For Women- Tone, Sculpt, and Stay Strong For Life by Joan Pagano

My first thoughts of Strength Training Exercises For Women: Tone, Sculpt, and Stay Strong For Life by Joan Pagano is that it is knowledgeable and easy-to-use. It starts by testing your fitness and checking your BMI with a handy table. The introduction and chapter on why lift weights? highlights the importance of weight lifting for women. It then goes into your training programme, which includes information on equipment, muscles and exercise, posture and alignment. I learn a lot.

There are a variety of programmes in the book. One of my favourites is the 15-minute Workouts- perfect for the time starved. When I have more time, the focused exercises are brilliant. You can choose the lower body, upper body or core body programme.

The book is easy-to-use; each exercise has lots of pictures and tips. I was very impressed with this book. I think it is great for any women who wants to reach her physical peak, or has wanted to do weights but needed a dedicated programme. Highly recommended.

 

Britain is Lagging Behind Europe in Training Women

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Only 7% of professional engineers in the UK are female and companies must take the lead in redressing the balance according to Scott Fletcher – chairman and founder of UK cloud infrastructure specialists ANS Group.

 

“Private companies are beginning to take the lead in providing skills training and they should seize the opportunity to provide more apprenticeships for women in male dominated sectors. This is particularly true in the IT industry,” said Mr Fletcher.

The Institution of Engineering and Technology (IET) 2013 skills survey discovered that only 7% of professional engineers in the UK were women and that this figure has only risen by 2% over the last five years.

 

This compares with 18% in Spain, 20% in Italy and 26% in Sweden.

 

The Science and Technology Commons Select Committee is currently studying the progress of female students and academics pursuing science, technology, engineering and maths careers and hearing evidence from education providers.

 

“We need to increase the flow of young talent into tech and engineering industries and attracting more women is an obvious answer. Currently a large proportion of female Stem graduates (science, technical, engineering and mathematics) are choosing careers in other industries,” said Mr Fletcher.

 

A report published earlier this year by the Institute of Physics (IOP) found that half of all the co-ed schools in the UK did not put forward a single female student to sit an A-level in physics.

 

“It seems that Britain’s schools have pigeon holed physics as a ‘boys’ subject which is a notion that needs to be eradicated immediately,” said Mr Fletcher.

 

Scott Fletcher has been a consistent campaigner for reform of the way computing skills are taught to young people.

 

“Providing on-the-job apprenticeship training is every bit as vital as finding tech and science graduates. We find time and time again that young people aren’t leaving school with the skills they need to begin a career in a tech industry.

 

“The IT industry is obviously fluid and businesses need to re-invent themselves every few years. There is no sitting back on past glories in our industry and young talent is the essential fuel for that re-invention,” said Mr Fletcher.

 

ANS Group has designed and created its own ‘Cloud Academy’ that will provide industry led training for approximately 60 apprentices in Cloud technology every year. It is hoped that the academy will see at least five new candidates joining the ANS team each month.

 

Our ANS Cloud Academy – which is based in Manchester – is part of the government’s ‘Employer Ownership of Skill Pilot’ which invites employers to develop any proposal that teaches skills, creates employment or drives economic growth.