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Jon Terry PT, Hitchin (2026)

10/11/2020

Hidden protein...
We know that we can get a decent amount of protein from meat, fish and poultry but where can we look to for protein if we are vegetarian or vegan or simply can't hit a daily protein target through meat, fish and poultry alone?
Pulses, seeds, nuts and grains all contain varying amounts of protein but not all are created equal... On the second image is a non-exhaustive list of protein sources, ranked by the number of grams of protein per ~100kcals. By combining some of these ingredients in a dish we can boost our protein intake.
If you need help with getting in enough protein or don't know how much you should be consuming, drop me a DM.

16/10/2020

Why do I do what I do???

I received the above email this evening from a new client who has just finished their second week with me. They suffer with IBS and often experience strong discomfort and bloating. They are working towards finding their trigger foods and we will put together the pieces to provide a balanced diet, rich in protein and micronutrients while trying to favour low FODMAP sources and avoid trigger foods.

I find it an honour and privilege to be able to help people to achieve their goals and make positive changes in their lives... These changes are not always related to fat-loss or strength.

23/08/2020

Scale weight is just a number
.
We should only concern ourselves with weekly and monthly weight changes. These are a more accurate representation of what is happening with our quantities of body fat and lean muscle tissue. Don't sweat the daily changes.

21/08/2020

It is not a particular food stuff or food group which is causing you to gain weight through additional body fat. It is an overconsumption of calories in comparison to the amount of activity you do offer a period of time, usually weeks and months. Some foods contain more calories per gram than others; they are low volume, calorie dense and should be consumed more moderately. We all know what these are. They are not sinful, they are not unhealthy... They are foods.

Knowing how much energy our individual body needs is critical in weight management. If you'd like help in working out how much this is, drop me a DM saying "How much, Jon?"and I'd be delighted to help.

04/06/2020

Training - Why weight-train?

Do I need to lift weights to lose weight? No.
Do I need to lift weights to be fit? No.
Do I need to lift weights for any reason? No.

You can do any type of exercise to help to reduce your levels of body fat and/or improve your cardio-vascular fitness. So why would I want to lift heavy stuff? I'm glad you asked! Lifting weights, (or resistance training), can reduce body fat AND improve fitness but also a lot more....

1. Building muscle tissue creates not only increased strength but can improve balance and stability and decrease forces taken by joints; preserving joint health. High impact movements such as running or certain HIIT style exercises can exert great forces and allowing our joints to take the brunt of these could be promoting short- medium- or long-term degredation of the joint.

2. Some postural problems can be attributed to weakness in certain muscle groups. Improving strength in the weak muscle group can bring things into better alignment, (for example it can help to correct that stooped stance that many desk-workers suffer from).

3. In later life we tend to lose some muscle tissue and strength, (sarcopenia), so taking the step of resistance training to increase our strength and improve our stability can help to prevent more trips and falls further down the road. Another condition we can suffer with in old age is thinning of bone tissue (osteopenia or, more severely, osteoporosis). This makes our bones brittle and more likely to break during trauma. Weight lifting can generate increases in bone density meaning that we are less likely to suffer fractures or breaks if we do fall.

4. In my opinion, resistance training can also teach you something about your own mental strength and resilience. Going for one more rep when my muscles are burning and telling me enough is enough has helped me to increase my understanding of what I am capable of. The body can do far more than our minds would have us believe!

5. Lastly, (and this is only my personal opinion), I feel that I look healthier after fat loss by having some strategically placed lumps and bumps of muscle tissue dotted around and, call me shallow but, hell... I want to feel confident with my kit off! ;-)

02/06/2020

No matter what hardships I go through in my life I experience them through a lens of privilege... I am a white, heterosexual male and cannot even begin to conceive the additional struggle of enduring bigotry. I cannot understand, but I can stand.✊🏿✊🏾✊🏽✊🏼✊🏻

28/05/2020

Goal setting

So you've caught a glimpse of yourself in the mirror and you have decided that now is the time to get the body you want. You'd like to drop a couple of dress sizes or get back into the trousers you wore at your sister's wedding three years ago.

The gap between where you are now and your goal physique may seem awfully huge, almost unbridgeable. Previously you've tried lots of things to lose weight and may even have had some success but it always seems to go back on. How on earth do you achieve your goal? It's daunting.

Wouldn't it be easier if the goal was smaller, less daunting, more manageable? It can be, we just need to create a plan by reverse engineering the end result into bite-size goals and tasks; a recipe if you will.

Let's take the act of baking a cake as an example. You're goal is a delicious, light cake, worthy of presenting to Mary Berry and getting an award for. You know that you need some ingredients... probably some flour and a fat source of some kind, oh and something to make it sweet. Without a recipe which provides specific ingredients, quantities, cooking times and temperatures it is unlikely that the cake will be edible, let alone award winning.

So what does your recipe look like?

You're goal is to be back in those wedding trousers for another party in September. Last time you wore them comfortably you were 16lbs lighter. It is 17 weeks to the party. If you lose 1lb every week up until the party you will have reached your goal. You therefore now have a new, less daunting goal... to lose 1lb in weight this week.

However we can go even more granular and give ourselves smaller, actionable steps in the recipe to reach the goal of losing 1lb this week.

At the risk of over-simplification and disregard for some potential physical and psychological factors, you would need to consume approximately 3500 calories less than your body needs to fuel its current expenditure in order to lose 1lb of weight. Therefore, over the course of our week we need to be in a consistent calorie deficit of 500kcals per day. This could roughly equate to the following:

- Doing a 3 mile walk and 1 chocolate digestive instead of 4
- Doing a 30 minute HIIT session and using 20g of Nutella on a piece of toast instead of 75g
- Doing an hour's bike ride and swapping full-fat yoghurt for fat-free.

So now we have some daily actions making up our recipe. We no longer need to think about the 16lbs to lose, merely the task of hitting our daily targets. Each day.

I'm not saying this makes it easy but it does make it a simpler and less scary prospect.

20/05/2020

It is mental health awareness week and with COVID-19 affecting our lives in so many ways it may be more important than ever to check in on our own mental health and also that of those around us. As individuals, families and groups we have been affected by emotional and financial loss, loneliness and a feeling of purposelessness. People are lacking their usual support structures. It is a difficult time.

It is vital, therefore, that we reach out; either as someone in need of support or in order to support someone we know to be struggling. Technology makes this more possible than ever before so pick up your mobile, tablet, laptop or even the good old landline and contact someone... It could save a life.

If you are in crisis and in need of support please get in touch with one of the following:

Call 999 or go to your nearest A&E - If you feel unable to keep yourself safe and you need immediate help, especially if you think you are at risk of acting on suicidal feelings, or you have seriously harmed yourself and need medical attention.

Call free on 116 123 - The Samaritans run a 24/7/365 listening service. You can also e-mail [email protected]

Text SHOUT to 85258 - if you are unable to talk aloud about what is happening. You will not be charged by your network for this service.

21/03/2020

Unprecedented times...

So, as you're no doubt already aware, the government have taken firm, yet warranted action to close all gyms and fitness facilities for the foreseeable future. We have all been asked to socially isolate during this time.

This will be a difficult time for many, for numerous reasons; income and job insecurity, health concerns, shortages of certain foods and household items due to panic buying. Some will be spending time in close proximity with family members, others will be alone.

It is therefore more important than ever to be as active as possible, both for physical and mental health. At time of writing we are still able to go outdoors to walk, run, cycle and enjoy nature... I implore you to do as much as you are capable of to keep moving, as long as you do so safely and in line with the latest government advice.

I wish you well in these difficult times.

28/02/2020

Amazing work over the last 30 weeks from my client, Caroline. So far she has lost 16kg (35lbs) and significantly changed her body shape.

However, the biggest change isn't a visible one... Caroline's confidence has skyrocketed, both in and out of the gym. She was exceedingly nervous about coming into the gym in the first place and it took a while for her to pluck up the courage to make the call but once she did she hasn't looked back.

Consistent with her training and nutritional intake she has lost weight and improved her strength, balance and fitness levels.

If you want to make a similar change in your life send me a DM saying "I'm ready!" and we can arrange a chat about us achieving your goals together. @ RawPerformance Gym

Jon Terry PT

10/11/2020

16/10/2020

23/08/2020

21/08/2020

04/06/2020

02/06/2020

28/05/2020

20/05/2020

21/03/2020

28/02/2020

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