4 Week Case Study: Real Results

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We love to share our clients successes with you, they say more than we ever could with words alone.

We use a range of body composition & fitness tests every 4 weeks to help track our clients progress and ensure that our programming is effective.

Below are some recent results from one of our awesome clients, she has only made small changes to her diet, started exercising 3x/week and still enjoys nights out & a social life…the results speak for themselves, being healthy doesn’t have to be hard.

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As you can see in just 4 weeks:

– her weight is down
– her waist is slimmer
– her body fat & BMI have dropped
– she has gained muscle on her legs and arms
– all of her fitness tests have considerable improvement

If all of this can be achieved in just 1 month, imagine what you could achieve over 6 months and longer.

We hope this helps to motivate you.
Tom’s

Health Is Not My Priority

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Have you ever thought this way?

We know plenty of people that have/do.
In the stress & mayhem of daily life we often find ourselves consumed by commitments restricting both our finances and time…

This often results in us ultimately neglecting ourselves as we prioritise other things such as work, family & finance over our own health & well being…

Whilst this is common and not unexpected it often has the opposite effect, by focusing on our daily priorities we forget to question why they are so and what we truly need in order to accomplish them.

Our ‘Pyramid of Priorities’ has a familiar 1st Tier for most of us…
 STOP...and ask yourself why are these my commitments?
Untitled Diagram

The highest priority in life for every living thing is survival, this and how we feel will drive the majority of our behavior…Take it one step further and ask yourself ‘What Do I Need To Survive, NO…Flourish?’….

If your Body, Brain or Both are not functioning at optimum capacity how can you expect them to get you where you want or even NEED to be?  It’s no different to maintaining your vehicle to ensure that it transports you to where you need to be.

Today’s Top Tip: Start At The Top Of Your Pyramid.
Get this right and the rest will be considerably easier…

Happy Health,
Tom’s

Low Impact Vs High Impact HIIT

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When chasing your goals the key to success always starts with effective planning…

There is tons of evidence to support the benefits of High Intensity Interval Training (HIIT), however this can be intimidating when you have injuries and mobility issues….

These don’t need to stop you though as there are plenty of low impact exercises which place minimal stress on your joints & bones, they will however get your heart rate up nice and high.

At our Camps & Classes we make a point of catering for all abilities and offer High & Low Impact Options…

What’s Stopping You!!!

Drop It Like It’s Squat

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Drop It Like It’s Squat…

Focusing on your hips is an easy way to nail your Squats…visualise sticking your bum out and drop your hips down as if you’re sitting into a chair…

New squatters often start by leaning forward seeing their heels lift which places excess pressure on the knees & decreases the efficiency of this exercise…

Remember: Keep your feet flat, push your hips back and drop them like it’s squat…

Elevate Your Training

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1 session is all it takes to see improvements in your workouts & subsequently your results…
 
Asma demonstrates this perfectly in her 1st Ever Session…Her KB swing improves noticeably within 2 sets…
For a small investment of your time & money you can speed up & increase your progress whilst minimising the risk of injury…
 
Good Trainers can help take your training to the next level & beyond…
 
…Great Work Asma…

The Perfect Lunge Technique

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Lunges are 1 of your 5 key movement patterns and a great way to develop your quads & hips, providing support to your knees, hips & ankles….

To get the most out of them and prevent injury it’s essential that they are done correctly… We’ve got a quick demo for you to help you smash your lunges every time….

Sea Bass, Roast Veg & Sweet Pot Wedges

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This simple recipe is a low fat, high fibre dish that requires minimal effort but tastes great.

Prep: 5  minutes
Cook: 30-40 minutes
Serves: 2

Ingredients:
– 2 sea bass fillets
– 1 red onion
– half a yellow pepper
– half a red pepper
– half a courgette
– handful of cherry tomatoes
– handful of mushrooms
– black pepper
– herbs of your choice
– paprika
– rapeseed oil
– 2 medium sweet potatoes 

Cooking Instructions:

  1. Pre-heat the oven to 180-200c (fan) depending on your over, ours is a beast
  2. wash and slice 2 sweet potatoes into wedges (skin on)
  3. add wedges to preheated baking tray, season to taste with paprika, pepper and a light drizzle of oil – shake in pan to evenly coat
  4. bake for 15-20 mins – until wedges start to soften
  5. whilst baking the wedges wash and chop veg into a deep baking tray
  6. season with herbs of choice, we chose fresh rosemary, pepper & dried mixed herbs, drizzle very lightly in oil
  7. add to oven, stirring wedges & veg occasionally
  8. 10 minutes later: heat a frying pan with 1-2 drops/sprays of oil
  9. once hot add the Sea Bass Skin down, cook 70% skin side down for a crispy skin, turn over briefly
  10. Cook until fish turns white throughout
  11. Serve & Enjoy