Your Journey to Better Health: Where to Start

It’s that time of year again, new year, new me etc…We’ve all said it at some point…

We obviously hope that many people are embarking on a journey to a healthier life, we’ve got some tips to help get you started.

Set goals:
Without a target it’s hard to judge our progress and whether it’s working.. We use the analogy ‘would you get in your car and drive off without knowing where you’re going?’.

Your goals can be simple and can come in many forms, such as:
– drop a dress/jean size (or more)
– drop x cm/inches off your waist
– eat at least 5 portions of fruit & veg/day
– only have 1 unhealthy snack/day
– prepare lunch for work every day
– performance based goals, eg. run 5km in a certain time or squat 60kg

Set a realistic timeframe for your goals, you may want to break your long term goals down into smaller, short term goals. Don’t forget to review your goals regularly.

Make a Plan:
You didn’t get to where you are overnight, therefore we can’t expect instant change overnight, especially if we don’t plan how we’re getting there.

You need to start by identifying:
– goals & timeframes
– changes needed eg. join a gym, dedicated time for meal planning & prep, better time/stress management etc
– potential barriers to your success: old habits, belief systems, time, work, family commitments
– how you’ll overcome these barriers
– how you’ll track your progress
– set review points
– what reward awaits you when you are successful

Collect Data:
Data drives success! We take measurements with all of our clients on their 1st session, we then use regular reviews to map their progress and make changes where needed.

  • what data can you collect: weight, waist, limb circumferences, fitness tests, performance times, food diaries, £ spent on convenience foods

Data is only helpful if you respond to what you find.. Use the data to adapt your plan as you go and always question the outcomes and how you got them.

Lets Go!
There’s no time like the present so let’s get after it….REMEMBER: This is a long term lifestyle, it needs to be sustainable and it will take time to tweak…Be kind to yourself!

Happy Health,
Tom’s

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Using Rest Pauses

When lifting weights the aim is to overload the muscle and create muscular stress through load and intensity.

Rest pauses are a great way of adding more intensity into your sets within a short space of time.

Rest pauses are nothing new and have been adopted by lifters for years, the philosophy is simple: lift to near/partial failure, rest a few seconds and then squeeze a couple more reps outs.

There are 2 ways to apply rest pauses depending on what you’re training for:

Rest Pause for Hypertrophy (growth):
Perform your normal set for 8-12 sets with a lowering phases of 3 seconds and a lift of 2 seconds..Once you reach the end, rest for 10-15 seconds and then go again. You can repeat this as much as you like but twice is enough. We recommend only using this for one set on each exercise and choosing the compound exercises such as the bench press, row or squat etc

Rest Pause for Strength:
This is a great, condensed way of performing more volume of high load reps in a short period of time.
Pick an exercise and set the weight at 90-95% of 1 rep max. Perform 1 rep, rest for 30 seconds and repeat up to 10 times.
We wouldn’t recommend this as a long term strength strategy but it’s a great way of mixing up traditional strength training approaches.

Happy Health,
Tom’s

Covid-19 Update for Personal Trainers

On the 13th May the UK government released their guidelines for the return of sports coaches and personal trainers in the UK.

The great news is that we’re now clear to work with the public face to face in a safe manor. For us this means:

  • 1:1 only
  • outside in parks & gardens accessible without entering the home
  • no equipment provided by us for the meatime
  • sanitation pre & post session to be completed by both parties
  • a minimum distance of 2m to be kept at all times

This great news can be found here:
>>>CLICK HERE<<<

We’re sure that this news is as exciting for many of you as it was for us and we hope to see you soon.

Stay safe,
Tom’s

Slow Cooker: Asian Noodle Soup

We’ve got a super healthy slow cooker recipe for you that only takes 10 minutes to prepare.

Stick it in the slow cooker in the morning and forget about dinner for the rest of the day, it’s taken care of.

Prep: 10 Minutes
Cook: 4 hours on medium / 8 on low
Serves: 2

Ingredients:
2 Chicken breasts (Skin Off)
2 Nests of Noodles
4 Mushrooms
1 Medium Onion
2 Garlic Cloves
500ml water
2 Tablespoons Soy Sauce (Low Sodium)
1/2 Teaspoon 5 Spice
1/2 Tablespoon Fish Sauce
1 Tablespoon Ginger Paste.

Instructions:
– Chop onions, mushrooms and crush garlic and place in the bottom of the slow cooker (cut fairly chunky to stop cooking too quickly)
– Place chicken breasts on top
– Mix together the other ingredients and pour over
– Cook on medium for approximately 4 hours
– Boil noodles and add to the soup. Slice up chicken breasts
– Serve & Enjoy

Surviving Self Isolation

With the country on the verge of complete lock down all gyms have shut and we’re being encouraged to stay at home as much as possible.

For many this will have a huge impact on their happiness and diet & exercise routines, this doesn’t need to be the case though…Although you may have adapt there is no reason why you can’t continue pursuing your goals.

We’ve got some top tips to help you stay positive & feel fit during this difficult time:

  • plan your meals & food shopping in advance (finding some foods may be difficult)
  • batch cook and freeze to save time
  • stick to a routine – set bed times & wake up times
  • have a regular eating pattern – avoid unhealthy snacking
  • go into the garden regularly to reduce cabin fever
  • open windows & curtains to get fresh air & sunlight
  • have music on instead of tv in the background
  • make a list of things you want to achieve each day
  • make time for home workouts: youtube, skype with a PT, your own workouts
  • make time for Mindfulness and mental health such as meditation & relaxation
  • call & skype friends and family
  • try a new hobby or spend time on an existing one
  • start a project
  • remember: this is only temporary

Stay positive fitness friends, we’re all in this together so let’s make the most of it,
Tom’s

 

February Motivation Check

Hey Fitness Fans,

As January draws to a close it’s a great time to take stock of your progress this year so far and set ourselves up for the month ahead.

– Did you set yourself any goals for the new year?
– How are you getting on so far?

February is historically a cold month in the UK and can feel like spring/summer is never going to come, this can have a huge effect on our motivation and lifestyle choices. We’ve got som top tips for your to keep smashing your goals for the year ahead:

Top Tips:


  • spring is just around the corner
  • summer bodies are made in winter, don’t leave it until it’s too late to ‘get in shape for your summer’
  • small changes make big differences: save a few calories here, burn a few there & the results soon add up
  • set realistic goals
  • regularly review your goals and adapt as needed
  • make time for you and remember to have fun
  • try a variety of exercises and sports, find what works for you
  • don’t be afraid to ask for help
  • keep it simple
  • plan ahead: applies to food as well as workouts

You’ve got this!

Happy Health,
Tom’s