TN Health Psyche

04/01/2022

Stepping into 2022 like 🚀
I’ve updated a few areas on the website, particularly the resources section. In my opinion sound nutritional advice should always come from a credible source and be totally free to access. These are my top three links that range from novice to athlete level nutrition including other sports performance/fitness areas. Whether you’re just starting out on your fitness journey, advanced or paying someone for a nutrition programme, these links will provide great support with recipe ideas and tonnes more. Click the link in the comments to access 👇🏻

19/10/2021

⚠️ My new blog post is up exploring why weight gain occurs post-diet, what you can do to avoid it and sensible ways to achieve a nutritional intake for sustainable and realistic weight loss.

This blog explores the dangers of restrictive dieting and its consequences for post-diet weight gain with an alternative approach to weight loss, calorie intake, nutrition and personal training.

06/10/2021

Fashion advice as well as PT…🤣🤣🤣

05/10/2021

I see so many people placing the importance of diet over exercise. The truth is that no matter how far a diet can take you, the benefits of exercise, in particular resistance and aerobic exercise (that latter increasing cardiovascular hypertrophy) vastly outweigh the benefits of dieting alone.

Their symbiotic relationship is particularly important in middle aged individuals where sarcopenia (muscle loss) occurs at a steady rate each year from roughly age 45 onwards. In addition, obese individuals must take into account exercise not only for health benefits but increasing calorie deficit that sometimes diet alone cannot provide, particularly in sedentary jobs.

Recent research (see link in comments) supports this and although we can be relatively healthy from a diet, the vital components that a structured physical training regime can have in conjunction with a balanced nutritional regime must NEVER be underestimated or neglected!

30/09/2021

Of all the dubious training assumptions, this is the one that makes me laugh the most. If you’re going to miss a session, focus on the next one with increased intensity, not doing two sessions in one.

Optimal zones of performance mean our bodies can only execute a given training modality (strength, endurance, power) for a certain amount of time. Extending this is counter productive and moves away from your primary training goal (not to mention increased risk of injury). If you do miss a session, don’t worry, just don’t make a habit of it!!!

20/09/2021

🤣 I saw this the other day and had to laugh as we’ve all been there!!

For a lot of people September is the time to knuckle down and focus on individual health. Kids are back at school and now is the best time to start a regime.

The only thing is, what diet, what type of exercise and how long should you be training for? I often get asked what simple things you can do to stick to a successful regime. This is what I’d advise:

1️⃣ As long as you’re in a calorie deficit and combine exercise and movement to increase this through active calories burnt then you’re in good shape.

2️⃣ Don’t diet, go for balanced nutritional consumption where you add more of the good stuff and take out more of the bad stuff.

3️⃣ Remind yourself that a diet will eventually run its course, so what will you do when you come off it? How is this diet preparing you for “ordinary” food after it finishes? This is what often leads to weight gain post dieting and is worth remembering when starting a new diet.

4️⃣ Focus on whole based foods. Take out/reduce processed. This helps keep your appetite satiated when in your calorie deficit. Fibre from veg is your best friend here.

5️⃣ Make your goals simple, realistic and achievable. Couch to 5K is a good starting point or just getting up from your desk to move more in a working day. It all adds up!

6️⃣ Don’t go off the deep end with highly restrictive dieting. This will always lead to relapse and rebound, leaving you feeling exactly like the poster says ⬆️ when you eventually do fall off the wagon!!!

14/06/2021

🎉 Reasons to be cheerful. I’m not usually one for continually posting on Social media, but now we’re 8 weeks into gyms being reopen and life slowly getting back to normal, the difference to all of my clients is really showing. Extremely proud of every single one of you for grafting so hard as we enter the halfway stage of our second round of programming 👏🏼!!!

⚖️ As I always say, slow and steady wins the race but don’t underestimate the value of STICKING TO A PLAN. So often we get tempted to change things too much, this fad that fad, but it is time and patience we need. Knowing when to go hard, knowing when to ease off. Trust the system. But make sure, no matter how small the change, you enter it with 100% dedication. This is how you progress successfully over time.

04/05/2021

🤣 🤣 Thank god gyms are re-open!! Mind you, some of these home training vids in lockdown were crack up.
On a serious note though, when clients or people enquiring about my services ask if I do home visits, the answer is always a firm no (unless it's a pretty decent home facility). Not that you can't be active enough but I think gyms provide two important things:
1). The right equipment to train throughly and to all client centred needs. (I don't see many elite athletes training from home still)
2). For most it is the ritual of travelling somewhere else to exercise with total detachment, increasing focus and giving some much needed "you time".
https://fb.watch/5h8ppu4zCk/

28/04/2021

🤣🤣🤣 Literally can’t get enough of this guy. Cracks me up and reinforces everything we do at TN Health Psyche, plus he is EVIDENCE BASED.

Lol this meme format has been going around. Thought it would be funny for this since it’s something I continually push.

It’s absolutely fine to loosen up on the weekend. It’s about average energy balance. Just have to be aware of it. Or you can just be consistent like the usual days and maybe loosen up the usual weekdays. No one way to do it. ❤️

27/04/2021

🚨 New Blog post is up! It’s been a while but since lockdown is lifting and we’re back at the gym, I thought now was the right time to share how to ease back into training and maintain healthy habits.

How to deal with lockdown lifting and getting your wellbeing back on track. What healthy habits you can adopt now that will make a difference to you physically and psychologically moving forward.

22/04/2021

🐓 Early doors at 6am with new client Will. So much progress made in only our second training week since lockdown lifted.
🗓 This 6 week Mesocycle is gearing to higher intensities 2 x p/w after establishing a solid foundation of general physical preparedness. From that point it becomes a blend of contrast training and sport specific conditioning sessions.
🐢 Slow and steady wins the race. Always.

20/04/2021

🤔 Most people know that diet and exercise dictate our physical well-being. But in what combination? What “diet” to follow? What type of exercise to get them into shape? And what amount?
🧘‍♀️ These days it’s too easy to get seduced into following the million diets and training fads out there.
🏎 It’s also easy to go steaming into something you kind of know about without much more knowledge other than from the person/brand flogging it to you.
1). Avoid anything that dictates or puts highly restrictive rules in place for it to be effective.
2). Your goals need to be achievable and realistic.
3). Whatever you follow needs to be sustainable. Anything else is a short term intervention that will 💯% lead to rebound.
4). Read between the lines and look at the evidence base supporting whatever plan you’re following. Too many cowboys out there 🤠.
5). Be accountable for your own journey, any one approach can only be effective if you allow it to be.