Matt Gill Fitness

19/06/2020

Matt Gill Fitness is a Certified Online and Face to Face Personal Trainer with qualifications in nutrition and weight management, GP exercise referral and specified areas such as TRX suspension equipment, kettlebell exercises, core exercises, advanced resistance training and many more areas. We offer an array of specialised training services for your fitness goal, check us out here 

Weight loss? Muscle gain? Body transformation? Nutrition advice? Matt Gill Fitness Online Personal Trainer has you covered.

17/06/2020

What times did you avoid going to the gym?

The “peak” times are where everyone in the world descends to the gym, where you have barely room to move around, let alone train.

With the whole 9-5 world out the window as offices and business are not open, does this end the typical peak times of training?

According to UK Active, they say the peak times at a gym are at 8AM and 6PM. These are unlikely to be the case anymore as different working patterns will start to occur, people working at home may have different demands meaning they can go to the gym in the day rather than at the end of work.

There are so many factors I could talk about here, but the main takeaway is that with gyms expecting to have sessions pre-booked, it will be interesting to see what times become available.

Will it be full at 1PM?

Will it be quiet at 6PM?

There are so many questions and interests to talk about with this, so it is best to be as flexible, but consistent as possible with your training times.

It would be best practise to work around the free time you have and be realistic to when you can train, because the chances of getting a session in when you want is pretty slim, you can’t just turn up anymore!

www.mattgillfitness.co.uk

15/06/2020

In the last three months, a lot of our views on life have changed.

People understand more on the environment and how the birds sound louder, the uptake on cycling has been at around 200%, no more commuting to work if you work at home.

Technology has become evermore important, people who never used a video call for anything are using it for meetings or family time, the whole aspect of work has changed to a completely new angle that actually favours more people than not.

So, has your view on fitness changed?

When we were only allowed one form of exercise outside a day, did people who never exercised make the most of going outside in this time?

Did we make the most of our home workouts to try and keep some of our holy gains?

Have you taken up a new type of training or exercises that you never thought of because you were limited to doing just them?

It is crazy what a few months of lockdown has done to all of us, some have thrived during this period, some have simply done nothing.

Looking back over the last twelve weeks, did you achieve anything in particular?

May it be something small like starting to get into fitness?

Did you have a massive transformation of your body so that
you came out the other side of lockdown a new person?

If you weren’t aware, the last 12 weeks or so have been the most important 12 weeks of your life, to have the time to stop and do something that could better your life on the other side!

You should be proud if you came out on the other side with something, may it be big or small, that you have achieved over this time, because it is hard to stay motivated throughout the whole period and still achieve your goals.

www.mattgillfitness.co.uk

12/06/2020

Want a free workout?

Chest and triceps workout with resistance bands:

1. Chest press with hook on top of door. 15-20 reps hold the resistance at the fully extended position for 3 seconds and lower the resistance bands to the chest at a tempo of 3 seconds and explode up. That is 1 rep. Repeat for 3 sets with 45 second rest period.

2. Chest flys with hook on top of door. 15-20 reps hold the resistance at the fully extended position for 3 seconds and lower the resistance band to the chest level with as much of a stretch as possible for 3 seconds and explode up. That is 1 rep. Ensure full range of motion to get full contraction. Repeat for 3 sets with 45 seconds rest.

3. Wide hand positioned press ups. As many reps as you can achieve, hand should be in line with shoulders to get full chest activation, elbows slightly out compared to a close grip press up, keep wrists strong and supported. Ensure chest touches the floor and push up as fully as you can to complete 1 rep. Do 2 sets with 30 seconds rest.

4. Tricep overhead extensions from hook on top of door. Ensure that elbow is fully flexed at start of motion and fully extends at end of motion, hold at the top for 3 seconds and lower for 3 seconds and explode up. That is 1 rep. 15-20 reps, 3 sets with 45 second rest period.

5. Standard tricep extensions facing door with hook on top of door. Ensure that elbow is fully flexed at start of motion and fully extends at end of motion, hold at the top for 3 seconds and lower for 3 seconds and explode up. That is 1 rep. 15-20 reps, 3 sets with 45 second rest period.

6. Close grip press ups. As many reps as you can achieve, elbows tucked in the body in it’s normal position and hands about shoulder width apart, keep wrists strong and supported. Ensure chest touches the floor and push up as fully as you can to complete 1 rep. Do 2 sets with 30 seconds rest.

If you are wanting something more in depth or have any questions, message me.

www.mattgillfitness.co.uk

10/06/2020

17th March 2020, the day I decided best to go into hiding.

Well, not as in I committed a crime, but for the safety of myself and others around me.

The reality of Covid finally hit us all, we would be in a lockdown for however long.

But imagine being told you couldn’t go out for 12 weeks? You would have your work life, gym life, social life, and everything between taken away from you too?

Welcome to my world.

I went into Coop to buy some yoghurt the other day, the first time I’ve been in a shop in 12 weeks.

All these arrows and stuff, strange.

Anyway, the point of this post is to ask yourself, what have you achieved in these last 12 weeks?

There are many questions on what the world will look like now in the future, from economic to environmental, and how we will live because of this.

I think many, if not all of us, undermined the impact it would have.

But there must be a turning point.

I didn’t go outside of my house for 7 weeks. Then I had a thought, how can I carry on like this? I need to sort this out, there is no way we can live life like this.

A quote from “Leading” by Sir Alex Ferguson goes by “People who feel like outsiders do one of two things: they either feel rejected, carry a chip on their shoulder and complain that life is unfair, or they use that sense of isolation to push themselves and work like Trojans.”

I was amazed when this came up because it was exactly a representation of who I am. I’ve been through a lot of s**t, but it doesn’t stop me from doing what I must do to achieve my
goals.

We know the world is unfair, but perspective is the most major thing we possess. If you view things negatively and that there is no hope, then you live your life by that, and others feed off this. If you try to view it positively and think “I have 12 weeks to do something I have never had time to”, then you can achieve anything!

I have made the most of this time setting up my business to a much higher level than I would’ve ever thought of, invested heavily into it and had the time to tweak to make it as good as I can. I have learnt so many skills that when they become perfected, they will be some of my greatest assets. Of course, it’s not been easy, but if everything were easy, we would all have successful businesses, right?

My takeaway message is look back on the last 12 weeks, what have you achieved? Have you used this time as well as you could’ve in terms of business of life skills? Or have you wasted it away on Netflix?

That perspective of what you’ve done in the 12 weeks shows your character, and that will reflect on your future ambitions.

www.mattgillfitness.co.uk

08/06/2020

Have you seen the photos?

You know, the photos of how big chain gyms have prepared their facilities for reopening?

I haven’t fully dived into it, but from what I have seen and read from a few strong sources and contacts I have, it seems that if you were a once social person in the gym or relied on others to help you get through it, you are in for a big shock.

At PureGym, it looks like they have put up plastic separators between treadmills like you see in a supermarket at the till, Better gyms are allowing you 1 hour sessions and not letting people into the changing rooms (only for swimming), private owned gyms will have their own rules which they will implement in their own time.

Some are naïve enough to let people train in them already, even just as the trainer and individual, inside, when this is not allowed. No matter how desperate you are, do not go inside and train in a gym until its meant to be open!!!

July 4th onwards is meant to be the big day, so what should we expect to see?

I think we will see one major thing, that people who were dedicated and self-driven absolutely thrive in these conditions whereas people who cannot work by themselves and rely on others will have to find this drive to succeed.

I mean just imagine if you get a one-hour training slot to train in an room all by yourself without anyone in the way?

How amazing is that?

I would love that!

Some would hate that, because they prefer the social side compared to the training side, which in my view gyms should be a place of work rather than social.

Productivity levels will be through the roof training alone without any distractions, you will get so much more work done and learn so much more about yourself in tougher training environments where it is only you who can deter the final result, and that for some people will be a huge learning curve.

Then again though, try squatting 20+ reps with a mask on.

If you have managed to keep up some form of training at home during these 3 months, you should be very proud.

I know how tough it has been to train, work and sleep in the same room.

I never really realised how much a big feat it was until I spoke to a friend last Friday who said to me “I can’t believe you managed to stay 12 weeks at home, I couldn’t do that!”.

Personally, that was a duty for me to do, but I have never come across it as something that was too difficult until nearer the end.

Later this week I will do a post on my experience of being inside for 12 weeks. And yes, it will be as boring as you think.

www.mattgillfitness.co.uk

06/06/2020

Knowing where to go next is hard if you’re unsure what your goals are.

Find what your main objective, what your goal is and how you want to get there.

If you don’t know how to get there, Matt Gill Fitness offers 1-2-1 Personal Training Online to ensure you have the correct training plan and tools to get to your end result. Drop me a message on here or email me at [email protected] to know more about how we can make you the best you can be.

05/06/2020

So how many people here eat 5 portions of fruit and vegetables a day?

Some find this easy; some find this awfully hard. This is mainly down to the accessibility of purchasing the food, the quality and having the time to prepare for it.

Some people simply just dislike the taste full stop. Along with this, these foods are expensive and if bought fresh can go off quick.

I think the best way to consume your fruit and vegetables is have a main meal where these are kept to, rather than have them across the day.

An example may be having a serving of blueberries, raspberries and a banana in a breakfast meal or shake, and have a serving of broccoli, carrots, and a glass of orange juice with your tea. This is 6 servings of fruit and vegetables in just two meals!

Try this if you’re struggling!

www.mattgillfitness.co.uk

04/06/2020

These are my 5 top tips on how to stay looking good during quarantine:

1. Cut back on your normal number of calories.

2. Have a structured training programme to follow.

3. Watch your portion sizes with food.

4. Don’t over-do-it on alcohol.

5. Have fun with everything you do, from training to creating meals.

6. Be part of a small community of friends that support each other through these “unprecedented” times.

I went over there, but you get my drift.

www.mattgillfitness.co.uk

03/06/2020

How dedicated do I need to be to achieve my goals?

A big question with many answers, a lot of these answers are known by what your goal is.

Do you know what you need to do to achieve it? What’s your action plan?

Do you need to eat 8 meals a day? Do you need to train 6 days a week?

If you know exactly what you need to do to achieve a goal, go out and get to work on it.

If you don’t, you have two options. Either learn how to do it, or work with someone who will get you there.

At Matt Gill Fitness, we will ensure you have the tools to achieve your personal goals. Want to have a toned body ready for the summer? We will work on the time we have to what we need to do to achieve this.

Want to gain confidence in your body from either putting on muscle or losing fat? We can talk about your past issues with why your confidence is low and what we can do to achieve the best look you’ve ever had!

To make a change, you must make the jump.

That jump is going to www.mattgillfitness.co.uk or messaging me to talk about your training journey today!

03/06/2020

THREE HOURS TO GO...

https://www.mattgillfitness.co.uk/mgf35

"Application Form"

Make a change in the next 35 days

01/06/2020

Clean bulking is far more sufficient than dirty bulking, and here is why.

Sticking to leaner, better foods that are within your calorie and macronutrient intakes will maintain normal muscle growth, along with no added fat to your body due to the lean numbers of food you are consuming.

Now try eating chicken breast, rice and broccoli for 8 meals a day to get anywhere near your calorie target for a bulk. That is hard.

A dirty bulk primarily allows you to gain weight quickly due to eating lower quality foods, however, this does not always equate to muscle gain.

There is a lot of science behind this that I cannot cover on this post right now, but there is an example of how lean bulking is the way to go to physique development.

I ensure that when I am bulking, I have higher calories, but keep to my macros that I have set myself; this allows me to eat the food amounts I need to grow and recover. I stay lean during this period and very rarely do I add extra fat to my body.

This means that if I gain any weight over time, I know it is likely to be muscle as my weight normally doesn’t change during the set number of calories I take in.

This method doesn’t allow quick weight gain immediately, but over a 6 month period lets say, you could gain 3-6lbs of lean muscle from it, rather than gain 20lbs of weight which cannot be proven as muscle due to the high fat gains, meaning when you diet down to get leaner you have to shift so much weight off before you get anywhere near your target.

www.mattgillfitness.co.uk