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30 years ago unless you worked in the medical, biochemical or nutritional sectors it is quite possible that you had never heard of calories. Today, ‘Calories’ have become a ‘thing’, part of the vernacular, a unit of currency and a topic of discussion that has penetrated all areas of life and permeated all demographics. Every food label or food marketing campaign highlights them, every health advocate or body conscious person talks about them or tracks them, and still, many ‘weight-loss’ enthusiasts live in fear of them!! Calories, and their association with our body weight and perceived state of health, are now front-and-center, and for many reasons, rightly so. But what exactly are calories and how much do we actually now about them.

Calories are not tangible entities but are actually units of measurement in the same way that inches, grams and degrees are units of measurements. Calories are units of heat energy. Specifically defined, a calorie is the amount of energy necessary to raise the temperature of 1 liter of water by 1 degree C. When we eat food, we are essentially ingesting the energy stored within the molecules of that food. The amount of energy we gain from a particular food is determined by the calorie density of that food, and the quantity we eat.

As stated above, calories are a form of heat energy. The First Law of Thermodynamics indicates that heat energy cannot be created or destroyed but can only be transferred from one place to another or converted into other forms of energy. So in essence, all the calories we consume are either utilized by the body or stored within the body.

Put simply, when we eat food, it is broken down into its constituent parts (macronutrients, micronutrients, phytonutrients, wastes) and the energy within those food molecules (calories) is transferred into our bodies. Once inside, that caloric energy it is used (metabolized) to create new forms of energy, which power all biological processes such as breathing, digestion, cellular regeneration, physical movement and even thinking.

Any caloric energy that is not used in this way is stored as chemical energy within the cells of the body for future use. Although some of this excess energy (calories), primarily glycogen (sugars), is stored in the blood stream, liver and muscle tissues, and ready for immediate deployment, this is a relatively small reserve. Once these glycogen stores are full, any additional surplus calories are locked away in fat cells around the body. Here they will remain until there is a specific requirement for that energy or there is an absence of sufficient glucose or glycogen to provide ‘quick’ energy.

Just to keep alive our bodies are always burning calories for energy to support the function of the vital organs and nervous system even at rest. This sum of calorie burn is referred to as our Basal Metabolic Rate (BMR) and can be roughly estimated. Any and every movement, action or stress placed on the body, over and above this basic functioning, requires extra calories to be burned to supply the necessary energy for those actions. The more active we are, the more energy require.

‘Energy balance’ refers to the relationship between the number of calories that we consume, through food and drink and the number of calories that we expend through daily living and functioning, within that same period of time. If we consume more calories than we expend over the course of a day, then we are said to be in a positive energy balance. Conversely, consuming fewer calories than we are burning is referred to as a state of negative energy balance. It is generally accepted that significant or prolonged periods of positive energy balance will result in some gain in body mass (weight), while a negative energy balance should be accompanied by a reduction in body mass.

At this stage, it is important point out that the terms ‘positive’ and ‘negative’ in this context could indeed be replaced with ‘surplus’ and ‘deficit’ and are not intended to suggest a better or worse state for people to be in.

Whether someone chooses to eat in perfect accordance with his or her energy requirements, or not, is often a personal choice driven by ones behaviors and/or specific body weight or body composition goals. In modern society, however, a lack of understanding in this area coupled with ever-increasing access to heavily refined and processed foods, has meant that more and more people are over-eating, relative to their energy demands, and as such, are living in a constant state of positive energy balance or caloric surplus. As stated earlier, this surplus energy has to be stored by the body and mostly that occurs in fat cells, and this in turn typically results in increased body weight and increased body fat.

As humans we have evolved to be natures ultimate adaptors and we are equipped with most of the tools needed to survive. One of our fundamental survival mechanisms is our physiological ability to store lots excess energy, which in the days of feast and famine was a very necessary and beneficial attribute. The flaw in this adaptation, however, is that we have an almost unlimited capacity to store extra energy. In modern western culture, where prolonged periods of calorie restriction (famine) seldom occur, and we have access to virtually unlimited calories, this increasingly self-destructive trait, is leading to a significant rise in levels of obesity and associated chronic illnesses.

Although obesity is without question one of the fastest growing health concerns in the western world and this is well documented, it is worth noting within the Energy balance discussion, that prolonged or severe calorie restriction or negative energy balance can also be linked to a host of adverse health risks.

In its most basic and fundamental form the process of calorie counting and the Energy Balance Equation are mathematically straightforward calculations. In some cases this data translates just as simply to the real world, in the form of an individual’s weight-loss or weight gain. On a population basis, however, it would be remiss to believe that this is always the case, or to ignore the fact that there are many more determining factors at play when it comes to sustainable body weight management, and more importantly, general state of health.

While the overall quantity of calories IS the most important factor when it comes to acute weight loss or weight gain, what the energy balance equation doesn’t account for is the type of, and source of calories that we consume. As the often-touted saying goes, in its ‘food state’, a calorie, is a calorie, is a calorie. However it is important to acknowledge that, in reality, not all calories are created equally and as such not all calories behave the same when they enter the complicated network of systems and signalling that is the human body. Both the macronutrient source (fat, carbohydrate, protein, alcohol) and the nutritional profile or density of calories play a very important roll in determining how those calories are treated when they enter the body and also the impact that those calories can have on things like hormone function, digestive absorption, inflammation, satiety and hunger signalling.

It is critical to understand that the food we eat and the dietary choices we make, not only serve as our main source of energy for powering our bodies, but also represent our primary source of vital vitamins, minerals and phytonutrients. The presence of these micronutrients, in rich supply in our food, is essential for cell growth, development and regeneration and ultimately one of the most important components when it comes to health and optimal performance. One of the major issues facing us today is that many of the food products on our shelves, while bountiful in calories, are devoid of such essential nutrients and leave us overfed but under nourished.

Over the last 10 years the Foam Roller, or some unnecessarily expensive, all-singing-all-dancing version of it, has become an integral piece of kit on every gym floor and in every trainer’s kit bag. While there is no doubt that the growth in popularity of rolling is based around some evidential benefits, the question remains; Can a piece of tightly packed foam, or even a more robust tube of plastic, really have the ability to heal all and dramatically improve ‘mobility’, as some might have us believe, or is it a total waste of time as others may suggest?

In truth, the answer probably lies somewhere in the middle, but perhaps not in the way we think. I should preface everything that comes after this by saying that personally and professionally, where time allows; I typically begin sessions with 2-3 minutes on the roller as part of the warm-up. However, the main reasons for dong this are now grounded in a slightly different set of beliefs, than once was the case. These concepts were initially introduced to me during a weekend of learning with Dr John Rusin last year, in Germany, and have since been further corroborated in conversations with highly regarded osteopaths and practitioners, whom I work closely with.

Having spoken to many, more qualified people, in relation to rolling and more general SMR, one common misconception that they like to clear up first, is that rolling, as we know it, and coach it, has the ability to “breakdown” scar tissue and fascial adhesions. This is almost certainly not case and anyone who has experienced proper deep tissue friction massage, or enjoyed a session of blading, will testify to the sheer agony that is necessary to disrupt tissue in this way. I know rolling is generally not pleasant but I’m pretty certain most people on the gym floor are not taking themselves to that level of pain just prior to 40-minute exercise session.

It’s also fair to assume that foam rolling DOES NOT make muscles longer or more flexible! In fact there isn’t anything that can technically make muscles longer after our bones stop growing, other than a surgeon’s knife. Finally its also a little bit far fetched to think that foam rolling alone has the power to increase mobility and improve functional range of movement and as such can be used with any great optimism in the absence of synergistic mobilization/stretching protocols and activation and strength building exercises.

In reality, the main benefits of using the roller as part of the warm-up phase are likely to be more psychological and neurological than they are physiological. For most people now, getting on the roller represents the psychological switch-over from their previous activity into exercise time. The GO button essentially, and if this helps the get them focused for the session ahead then that’s a good thing. Acutely, short periods of time spent rolling one or two specific areas that are historically dysfunctional and/or potentially pre-disposed to compromised movement quality, can also be beneficial in neurologically ‘freeing up’ those tight tissues, enhancing proprioceptive awareness and thus improving movement quality. While these benefits are indeed worthy of inclusion, it should be mentioned at this stage, that there is very little supporting evidence to suggest that foam rolling on its own, is the key to enhanced mobility or improved functional range of movement.

For me, SMR on the roller still represents a valuable component of a warm-up sequence, as long as it is specifically targeted and executed with the forthcoming session in mind, and not exhausted. Personally I like to use it as a quick starting point in my 4-Step Prep warm-up protocol. It represents a familiar pattern for clients and sets them up nicely for the more dynamic, movement and activation steps that constitute their preparation phase, and are indeed likely to have more functional carry over.

Many misconceptions relating to the power of the roller still exist across the wider industry, however, the majority of evidence that exist, points to the most advantageous use of rolling being part of a recovery and regenerative protocol. Longer periods of targeted SMR can benefit soft issues in the post training windows by increasing blood flow to the area, and stimulating lymphatic drainage, both processes which can help reduce local inflammation, nourish the target tissues and ease post exercises DOMS. Contrary to the common conception, eliciting pain while rolling is NOT a necessary prerequisite for an effective practice. In fact when used as a recovery tool, the onus should be on creating a parasympathetic response (calming) at a neurologically level which actually allows the “tight” tissues to relax and benefit, rather than provoke spasm and pain which flies in the face of recovery as a concept.

So does all this mean that the FOAM ROLLER is futile and a waste of time, especially as a warm-up tool? NO, not at all, however it is important both as an individual and as a coach to understand the roll (excuse the pun) that this practice can play as part of a more holistic regime, and also the limitations that exist around spending too much time invested in it.

HABIT : A recurrent, often unconscious, pattern of behaviour, which is acquired through frequent repetition: an established disposition of the mind or character.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit” – Aristotle

Research indicates that around 45% of most people’s daily actions are carried out habitually, without conscious decision-making or awareness. Science tells us that once a habit is formed, it works effortlessly for you in the background, which in turn frees up time and mental capacity to add more new habits. When lifestyle choices become habitual they are automatic – they happen intuitively and generally require little or no further thought or effort. This process is the same, regardless of whether we perceive a habit to be a ‘good’ habit or ‘bad’ habit, and that distinction is driven primarily by our individual belief systems and state of personal identity.

As with all areas of life, our current state of health, fitness and performance is largely a reflection of the daily habits we follow and the outcomes that result from those actions. It stands to reason, therefore, that if we have a desire to improve our health and fitness or enhance our performance in work, sport or life in general, creating habits that are in line with these desires and reducing those that conflict with our goals will provide the best chance of success.

By tapping into this innate human pathway, the CORE 4 process provides a powerful resource for helping people make better choices and add layer upon layer of healthy habits over time, without feeling daunted or overwhelmed. Through the practice of gaining little win after little win and an almost-immediate awareness of the benefits, individuals become aware of the compounding impact of these changes, and feel empowered and in control. This self-rewarding process creates the perfect environment and blueprint for achieving significant and sustainable improvements in physical, mental and emotional well-being, strength and performance.

It has never been easier than today to acquire information on any and every subject. Our fingertip proximity and split second access to knowledge is indeed a wonderful resource. However, it has created a world in which opinion and advice have become unlimited and unregulated, and as such understanding, and decision-making have become increasingly difficult to execute.

There is probably no space where this is more prevalent than the fields of health, fitness and nutrition. In an industry that has always struggled with conflicts of opinion and contrasting schools thought, we are now exposed to a daily onslaught of ‘information’ and ‘misinformation’, science and pseudoscience, fads and fashions, across every conceivable platform, from an ever-increasing population of ‘experts’ and ‘influencers’.

I have witnessed more cyclical change and transient fads that you can shake a power plate at: the Boot Camp culture, Ab Rollers, Insanity & Zumba; and Atkins, Dukan, Slim Fast and the Cabbage Soup diets, to name but a few. I can categorically say, however, that there has never been a period in time where the variety and diversity of options and our exposure to them, have been as great as during the last 3-4 years. This owes largely to the explosive advances in technology, access to information and, of course, social Media, which we have witnessed over this time.

Every day we are introduced to the latest advances in technology, artificial intelligence, wearables or ‘silver bullet’ products that will accelerate weight loss, fat loss, muscle gain or all three at the same time! The newest ‘one-size-fits-all’ diet plan and accompanying cookbook is never more than a tabloid away and todays latest ‘celebrity’ workout and essential supplement line or product endorsement is waiting for you next time you scroll down. Anyone with more than a passing interest in Health and Fitness can take a deeper dive into the fringe world of ‘bio-hacking’ and all of the weird and wonderful protocols and products which advocates in this space claim can give you super powers and help you live to 120.

Don’t get me wrong: I am fascinated by and passionate about understanding much of this stuff. I invest hours in educating myself, researching and experimenting with many of latest concepts, practices and cutting-edge products and am hugely excited by the increasing role that technology is playing in the management and enhancement of our industry.

Exciting and enticing as all of this is, however, I believe that the vast majority of people in today’s society would benefit from a slightly more reductionist approach when it comes to making basic and fundamental improvements to their health, fitness and wellness.