I Don’t have Time!

Time is something that we all share equally but how we use it is very different….

TIME..is undoubtedly the #1 reason we hear for people not looking after themselves, what makes us good at our job though is that we refuse to accept this EXCUSE…

Effective time management is a powerful tool and today we’re sharing some time efficient tips to help maximise your health & fitness…

Starting Point
Where is your time going?

Completing a time diary/audit may surprise you, Eg. how many minutes/day are you on Social Media or watching TV?

  • Turn off social media notifications
  • if you sleep 8 hours/night this leaves you 16 hours/day
  • an hour workout is 4% of your day, 3 workouts/week is plenty
  • the UK government recommend 300 minutes exercise/week, this can be done in as little as 10 minutes chunks when heart rate >60% max
  • Plan your week & time ahead, factor in time for food prep & workouts
  • cook in bulk and freeze for busy days
  • exercise in your lunch break
  • prepare your gym kit for lunchtime or a workout on your way home
  • active commuting: walk to work or park half way and walk the rest
  • Set daily and/or weekly goals
  • Be flexible & willing to adapt/change your plans
  • have a back up plan
  • take the stairs – always!
  • Set golden rules – eg. I MUST workout 3x/week, I will only have 2 takeaways/month
  • Find sources of inspiration: quotes, videos or idols
  • Choose a mantra eg. I’ll feel better if I exercise & eat well

We could continue for a while, but that wouldn’t be time efficient ūüėČ

We’ll leave you by referring to our previous article that looks at setting your priorities, the key point being that your output in life is only increased by prioritising the foundation of everything you do, this being your health.
CLICK HERE

Happy Health,
Tom

Fruit & Nut Flapjacks

Try these tasty Fruit & Nut Flapjacks for a healthy, balanced snack with no added sugar

Prep: 5 minutes
Cook: 10-14 minutes

Ingredients:
– 1 cup porridge oats
– 1/4 cup raisens
– 1/4 cup chopped walnuts
– ground cinamon
– 2 bananas (mashed)

1. Nonstick cooking spray
2. Preheat oven to 350¬į F or 170¬įd
3. Lightly coat large baking sheet with spray. Set aside.
4. Combine oats, cinnamon, and salt in a medium bowl; mix well.
5. Add bananas, raisins, and walnuts; mix well.
6. Drop mix onto baking tray.
7. flatten cookies with a spatula.
8. Bake for 14 to 15 minutes or until firm.
9. let cool, slice & enjoy

NUTRITIONAL INFORMATION
(per serving):
Calories: 104
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 73 mg
Carbohydrates: 18 g
Fibre: 3 g
Sugars: 6 g
Protein: 2 g

Anterior & Posterior Chains

Chains are definitely lesser discussed than other anatomical functions.
Understanding your Anterior & Posterior chains though will undoubtedly help your fitness, progression & performance whilst reducing your risk of injury and skeletal imbalance.

What are they?

The Anterior Chain:
This refers to the muscles on the front side of the body including:
– Pecs
– Quads
– Core
The anterior chain plays a vital role in controlling forward movement, an essential in nearly all sports especially where direction changes are needed. Further to this your core muscles provide the foundation of all movement and power, an undeveloped or weak core will prevent you from training/progressing beyond a certain point as well as increasing the risk of falls.

The Posterior Chain:
This comprises of the muscles on the rear of the body, including:
– Hamstrings
– Glutes
– Lats
– Traps
– Rotator Cuff & Scapula Retractors
The Posterior Chain is responsible for holding us upright, without it we would flop forwards. Additionally they allow us to generate backwards force such as rowing and pulling.

How Can I Train My Chains:

Anterior Chain Exercises:
–¬†
Bench Press & Push Ups
– Planks, Sit Ups, Leg Raises
– Leg Extensions, Squats & Lunges

Posterior Chain Exercises:
–¬†
Cable Pull Throughs
– Hamstring Curls
– Rows, Lat Pull Down & Pull Ups
– Deadlift

Training For Balance:

Whatever your goals are it remains important that you have a balanced training plan unless you are training to address an existing imbalance, eg. a front chain dominant physique.

We recommend for every Anterior exercise or workout you do that you then do a Posterior exercise or workout… You could split this in many ways, an easy way to do so is to simply have 2 workout days, #1 Anterior & #2 Posterior…you could then use a 3rd session to address any muscles missed (delts & calfs etc) or run a hybrid workout that contains key lifts from each chain.

Using large, compound movements as detailed above will also aid you in recruiting the most muscle fibres and secondary muscles such as the Biceps & Triceps.

A balanced training plan and physique will not only provide the best platform for fitness, progress & performance but will also minimise your risk of developing structural issues such as pelvic tilt & shoulder instability.

We hope that this is helpful, we’re happy to help you apply this if you simply give us a shout.

Happy Healthy,
Tom’s

Winter Vegetable Soup

Warm up with this simple & nutritious Winter Vegetable Soup…

Serves: 4
Prep: 10 Minutes
Cook: 45 Minutes

Ingredients:
Carrot 330g
Swede 250g
Potato 350g
1 leek
1 onion
200g turnip
50g cabbage
1.5ltr veg stock
1 Garlic clove
Thyme
25g butter

  • Chop all the vegetables into small pieces or slice in a food processor
  • Melt the butter in a large saucepan and fry the onions on a low heat until softened
  • Add the leaks and crushed garlic clove and cook for a few more minutes until cooked down
  • Add all the remaining vegetables and stir so coated in the butter
  • Cook for 5 more minutes
  • Add the vegetable stock and thyme. Bring to the boil and simmer for 30-40 mins or until vegetables are soft.
Allow to cool and blend.
Serve & Enjoy

Challenge Yourself

Who doesn’t like the feeling of achievement?!

Setting yourself Goals & Challenges is a great way to stay motivated and something to work towards, to cap it all off at the end you get an unrivaled sense of achievement…

Your goals don’t have to be huge, they could be something as simple as improving your lap time around the park by 1 minute in the next month.

The key to setting goals & challenges is to keep them SMART…We’ve mentioned SMART goals before and undoubtedly will again, for now here is a little reminder…

Related image

At the end of every GOAL should be a reward whether internal or external….Last Sunday that’s exactly what we got when we took some of our Boot Campers to an 5k Inflatable Obstacle Race…Not only did we all get medals and freebies but of us including our trainers felt an immense sense of achievement that already has us focused on finding our next challenge.

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What will your next challenge be?

 

What Is Pre-Exhaust Training?

As the name suggests, Pre-Exhaust training is  a system that aims to Exhaust/Fatigue a certain muscle group. This is done using an isolation exercise such as a flye or extension before moving on to a compound lift such as a press or squat.

Why Use Pre-Ehxaust?
It is important to understand that muscles work in pairs to perform movements, for example the chest pairs with the triceps to push whilst the back pairs with the biceps to pull.
With this in mind, picture the size difference between the biceps and the back, which one do you think will fatigue first?  Given the biceps considerably lower size and power output its very likely that their fatigue would prevent us from fully overloading the back.

This is where Pre-Exhaust training comes in, by using an isolation exercise such as a reverse flye we can start to fatigue the back without placing stress on the biceps, this ultimately will allow us to perform a greater volume on the compound exercise.

Studies have shown that Pre-Exhaust training is an effective method for allowing a greater volume of work resulting in greater overload and muscular adaptation.

How Do I Use Pre-Exhaust?
Perform 1-2 isolation exercises on your target muscle group (3-4 sets each) before moving to 2 compound exercises (3-4 sets each).Isolation Exercises:

  • Chest:¬†Flyes, Cable Cross Over
  • Back:¬†Reverse Flye, Reverse Cross Over, Straight Arm Pulldowns/Pullovers
  • Shoulders:¬†Side Lateral Raises, Front Lateral Raises,
  • Legs:¬†Leg Extensions, Hack Squats, Leg Presses or Squats

4 Week Case Study: Real Results

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.

Capture
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

Overnight Oats: Ready Made Breakfast

Do you find yourself rushing in the morning?

Did you know that people that skip breakfast have been proven to have less healthy lifestyles and are more prone to weight gain?

Eating a balanced breakfast can be easy though, you can prepare this filling, nutritious treat the night before in just 2 minutes.

Prep: 2 minutes
Serves: 1

Ingredients:
30 grams Porridge Oats
Palm full of Nuts (we used hazelnuts)
Semi/Skimmed Milk
Ground Cinamon
Fist Full of Frozen Berry Mix
tea spoon of seeds (we like chia)

Instructions:

  1. Place the oats in a glass kilner jar
  2. add the nuts
  3. add a fist full of berries
  4. add a teaspoon of seeds of your choice
  5. add cinnamon (flavour to taste)
  6. cover to the top of the oats with milk
  7. seal the jar and shake
  8. leave in the fridge over night
  9. take out the following morning, 5-10 mins before you want to eat
  10. Enjoy & full full for longer

Health Is Not My Priority

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