Max Fitness

07/08/2023

Are you going on holiday this year?

Have you also got a fitness goal you want to achieve before the end of 2023?

Worried about “slipping up” whilst you’re away enjoying yourself?

Do not fear…

We go away to spend time with our families

Escape the rush of reality - work, gym etc.

The last thing you need is to be worrying about is…

Getting your steps in, being in a calorie deficit, making sure you’ve got your protein in, staying hydrated, getting rest etc.

Instead, pick one or two of these points

The point is start small - this makes reaching that goal more achievable

For example “steps”

Now you’re not going want to do 10k steps when you’re on holiday, in blistering heat, marching round the pool

That’s not relaxing

The purpose of getting 10k steps daily is to increase your total daily energy expenditures (TDEE)

This can be done in other ways, such as the pool - go for a swim instead, again not hundreds of lengths

Maybe half a dozen every hour

This will increase your energy output throughout the day - those lengths will soon add up

Remember, fitness shouldn’t feel like a chore, if it did, no one would enjoy it

When on holiday, it’s about enjoyment and doing what you can

Marginal gains are always gains 💪🏻💪🏻💪🏻

Going on holiday this year and need some daily to do’s that are manageable??

Pm me the phrase “hols” and we can get you closer to that goal whilst still enjoying your holiday

03/08/2023

Are you going on holiday in 2023?

Lucky you if you are 😊

How do you stay on track when you’re on holiday though

Some may think they have to eat salad and drink water because they’ve worked so hard to get to the point that they are at now

And if they were to have one burger, everything will come crashing down and they’ll have to start again

This is not the case

As long as you are diligent - everything will be fine

Top tips for maintaining your fitness whilst away

1. Use the pool (if you have one) when you want

This doesn’t mean spend hours in the pool, but any form of swimming will burn calories - as well as keeping you cool 😎

2. Stay hydrated

This may sound obvious when you got to a hot country, but staying hydrated:

- Improves your metabolism and can help digestion.
- Helps the body absorb nutrients.
- Reduces fatigue.
- Helps suppress hunger.

3. Eat little and often

This will reduce the urge for you to overindulge in food. Eating every 3-4 hours ensures that you will reduce the chance if you feeling hungry. Therefore you will be less likely to snack.

I hope you found these tips helpful.

Enjoy the holidays 🛫🛳🏝

31/07/2023

With the summer holidays beginning there will be a lot of time spent at home

This does not have to have a negative impact on your fitness

Including activities that the whole family can get involved with can make exercising enjoyable again

Doing an activity that you enjoy helps with the consistency of doing exercise as well as having other health benefits (physical and mental)

You never know, you may get the kids doing something they never thought they’d do!

This article outlines some popular family activities and the calories they burn 🔥

We all need energy to grow, stay alive, keep warm and be active. Energy is provided by the carbohydrate, protein and fat in the food and drinks we consume. It is also provided by alcohol. Different food and drinks provide different amounts of energy. You can find this information on food labels when...

27/07/2023

Have you had / or been to either a wedding, birthday, anniversary or other later social event over the last 3 months?

Did you find yourself indulging yourself a little bit - possibly too much 😬

How did this make you feel? Guilty?

You see, fitness is about balance

We can’t go everyday 100% on point with fitness, nutrition and work

It’s just not possible - well… it is, but just not very enjoyable

Being aware of what you are doing and understanding how this is impacting your progress can take some of the pressure off

In all honesty, 1 week off plan isn’t going to make a huge difference, physically on your progress

However, mentally this could make getting back into a routine a bit difficult

If this ever does happen

DON’T try to go straight back to what you were doing before

Set realistic goals for what you CAN achieve

Whether that is - eating more fruit and veg, moving more, going to bed early, going to the gym twice a week

Something that you know can easily be achieved can help improve self efficacy (belief)

Follow this for 2 weeks, then start to add other tasks

The rest will fall in place

Hope this helps.

24/07/2023

“I’ve got no motivation at the moment”

“I’ve lost my mojo”

At university I had to balance lots of coursework, dissertation testing and a part time job. As well as being able to have time to socialise with friends.

This was very stressful, I had to prioritise what was important at that time, which was getting my degree!!

Completing it was the biggest relief I have ever felt.

It took a lot of mental strength to get it finished as it seemed like it was never ending.

The way I tackled it was to split it into more manageable steps (the different sections of the document).

Each little part lead towards finishing the dissertation.

Similar in health and fitness, you have to keep on top of nutrition, exercise, sleep etc. as well as living your life.

Focusing on simple goals can help you work towards the end product.

Treat each part of your life, as a section of a document, like I did.

Consistency can bring back motivation, because you will start to see results.

This is something I teach my clients that not all gains are made in the gym. Making smaller changes to your lifestyle can help you towards the end goal.

If you need assistance with goal setting, or identifying areas for improvement…

Drop me a DM saying “motivation” and I’ll be in touch!!

20/07/2023

“I’m doing everything right but the weight is just not shifting”

Is an issue with one of my clients faces. I used to work with this client at a previous job and they DID NOT look like they do RIGHT NOW - they have made HUGE progress, but can’t see it.

Plateaus are what people face on a weight loss journey. The biggest gains are made at the beginning of the journey, which are noticeable. The more adapted the body becomes to the new lifestyle or fitness regime, the smaller the gains will be.

“my brothers, cousins, aunties and uncles have noticed I’ve lost weight, but I don’t see it.”

Including fitness into your life, is a lifestyle change. All the little changes that are made, no matter how big, or small, make a huge difference, even to the people who are not involved in your journey.

What isn’t noticed by one person, will definitely be noticed by someone else.

If you would like ideas of what little changes you can make, to help you on your health and fitness journey…

Send me a Dm saying “change” and I’ll be in touch 💪🏻

17/07/2023

“Excuse me… can you show me where the… is??”

Is something you’ll never hear me say in a supermarket

I feel like an inconvenience

There’s loads of signs telling you where things are

But I’d rather try and find it myself

Sometimes this can take ages

Whereas if I ask someone who works at the supermarket where something is

I’ll get it a lot quicker

Applying this concept to fitness

Many people would rather struggle towards their fitness goals rather than ask for help

They read something on social media (these are the signs)

They have enough information but still can’t achieve these goals

Personal trainers (customer assistant) are there to help point people in the right direction to where they want to go

And help you find what you are looking for

I know we feel like we are inconveniences to other if we need help doing something we are capable of doing ourselves

But if that’s what you need

Then we are here to help

When I last reached out to someone for help, it helped me get to where I am today

So what is stopping you from reaching out for help today???

13/07/2023

“I don’t need to rest, I’m sure I’ll be fine”

May be the mindset some people adopt

I get your logic, going to the gym more helps to burn calories, agreed

But going to the gym multiple times per day, multiple times per week is not be the smartest way to train

Here a few reasons why it is important to have rest days in your workout routine

Rest days are often seen as a waste of time, when in reality they're as important as the training itself. When you’re training towards a sporting goal, whether that’s a marathon run, a long-distance triathlon, cycling sportive or making gains in the gym, here are the 6 top reasons why taking tim...

10/07/2023

“Run or not to run…” for weight loss

Cardiovascular exercises and weight training help with weight loss. Learn more about how each one burns calories and which is best.