Trainer of Body & Mind

22/11/2021

STOP USING THIS WHEN PERFORMING SQUATS!

Pads on barbells are not good for form, or posture.

Because the bar sits higher on the shoulder, most people tend to lean forward more in the movement, therefore increasing the load on the lower back, and increasing the likelihood of short term, and ling term injuries.

In addition, due to the thickness of the pad, it exacerbates a rounding of the shoulders, pushing the head and neck forward, whilst under load.

The bar should sit lower on the back, therefore it shouldn't even be behind the neck to dig in, but be across the upper part of the traps, sitting level with the shoulders (high bar squat, lower position for low bar squats). If the bar is still uncomfortable, even through a thick top, try front barbell squats, split squats, or a different exercise.

Any questions just ask 💪

17/05/2021

A lot of "FitPros" hating on shakes atm, and if not used sensibly, yes they can be unhealthy. But lets look at some facts.

Meal replacement shakes that are high in protein seem to help burn more fat. A 2011 study showed that a high protein diet reduced desire late-night food cravings – which helped with long-term weight loss. A few other studies also reported that higher-protein diets led to more feelings of fullness.

Meal replacement shakes help with weight management. Two studies done in 2012 and 2013 showed that higher protein intake was directly related to positive bodyweight maintenance over the long-term. 

Meal replacement shakes are convenient. For many people, the biggest obstacle to eating right is time. Work shifts, school runs, or just have too many responsibilities on your plate, meal prep is the last thing on your mind.
Studies show that this can increase the likelihood of making poor meal choices.

Meal replacement shakes are effortlessly tracked. As we know, long-term health management comes down to calories in vs calories out. Even though calorie counting apps offer amazing features like barcode scanning, this means nothing if you forget to use it. For many people, the issue with calorie counting is being absent-minded rather than anything else. However, weight loss shakes can help make calorie counting very easy for at least one or two of your meals each day.

Meal replacement shakes that are soy-based can reduce triglycerides. A 2005 study published in the American College of Nutrition showed that soy has been proven to greatly improve triglyceride count and metabolic health.

Meal replacement shakes may be more nutritious than regular meals. Despite our best efforts, the average 21st-century diet is notoriously unhealthy. A 2014 study showed that diet quality contains much lower levels of essential vitamins and minerals. Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal, therefore providing your nutritional needs in a calorie deficit.

06/05/2021

Usain Bolt 100m in 9.58secs

Geoffrey Mutai Marathon in 2h3m2s

Hafþór Björnsson deadlift 1041lb

None of the world record holders named above did this in their first week, month or even year.

By working day by day, week by week towards that goal, we can go beyond what we ever thought capable🏆🏅🥇 Shave that tenth of a second of your sprint time, run that extra mile in training, put that extra 5kg on the bar, well done you lost half a pound this week, you are half a pound closer to your goal🏋🏊🚴

Break up that big goal into small mini goals. Hit one of those a month and you will feel better about your progress. Every day we push that little bit harder, in three, six or 24 months time you will be amazed at what you have achieved🏃🏼💪👙

Prices from £30 for bespoke online programs, advice and nutrition plans.

22/04/2021

Somebody asked an interesting question today, "will walking 5km burn the same calories as running 5km?"

For one individual, the answer is no, as lovely as a walk can be, whether it be admiring the architecture in an urban environment, or being amongst nature, the run will burn more calories. However, as we know, physiologically we are all very different, fitness and nutrition are far from a 'one size fits all'

Let's take two different people, subject one, is a 5' 5" female weighing 9st 0lb. Subject two, is a 5' 9" male weighing 18st 10lb. The BMR and subsequent TDEE (total daily energy expenditure) of subject two is going to be considerably higher, by over 1000 calories a day if both people are aged 30.

In this instance, it is highly probable that subject two would burn the same calories on a brisk 5km walk, as subject one on a medium intensity 5km run, if not more.

Looking at the test subjects as potential clients, I would also be more inclined to recommend walking to the male purely to avoid injury unless he had experience of running in the past. The damage of a twisted knee or ankle, running at 18st if not used to it will cause a long term setback to any wellness plan, not just physically, but mentally as well.

Purely for the purpose of burning calories, the 6500 steps walking 5km would go a long way to increase the calorie deficit required for weight loss. The higher levels of fitness can be worked on in time when more pressing factors such as the risk of type 2 diabetes and hypertension have been eradicated.

So there we have it, just like being back at school "walk, dont run" is the advice, but do what you are happy with when the teacher isn't looking 🧑‍🎓😂😂

20/04/2021

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Message me with questions or information

16/04/2021

Let's look at some successful people, singers, sports personalities, now let's look at friends, who are photographers, or carpenters for example. Those who actually enjoy what they do are generally very good at it.

We all hate diets, guess what? We don't stick to them. If we don't like our job we look for another one. We change our cars, our hairstyles, a fact of life is if we don't enjoy something we change it, variety is the spice of life. What if it was enjoyable? Whst if it didn't feel restrictive?

If I went to a different pt and said I want to lose half a stone, and they put me on a program of running every day, it ain't going to work, why? Because I don't like running and won't stick to it.

To fulfil our goals obviously we will have to make a few sacrifices, but at the same time we need to enjoy life, never forget life is for living. Eat the foods you enjoy, just maybe a little less of them, go for that long walk or swim and incorporate it in to your daily calorie usage to create that calorie defecit.

Weight management is not about monotonous running on a treadmill for hours every day, it could be a brisk walk in the park with your children, it also doesn't have to be salads, chicken, and broccoli, if you manage your nutrition you can still have a cheeky take away and a few drinks at the weekend.

Looking for something with a bit more flexibility? Drop me a message.

12/04/2021

We've all said it, we've all heard it...

But it's wrong.

Every single day we have a chance to do something different, try something new, go somewhere we have never been before.

George Michael wrote the lyric "Turn a different corner and we never would have met"

Life is a journey full of wonder and opportunity, and none of us know how long we have left, so live it to the full.

This is another reason I dislike a restrictive diet, not only is it harder to stay on plan, but why spend 1/75th of your life eating stuff you don't enjoy🤦‍♂️

Obviously we hit the weights to stay strong and prevent osteoporosis. We do cardio to keep fit, we watch our calorie intake to prevent excessive weight gain, but above all, every single day, we have to live, not just exist.

Create a lifestyle that works for you, and one you enjoy.

Listen to that person offering an opportunity

Eat that chocolate bar, just balance out the calories if you are watching the waistline.

Not happy with your lifestyle?
Drop me a message, we'll change it.

Want an opportunity to earn a second income?
Drop me a message, we can do this.

Feel your diet is too restrictive?
Drop me a message, we'll change that too.

"Life is fleeting... So make your life spectacular" Robin Williams - Jack

08/04/2021

"I can't wait for the gym to open again so I can lose my lockdown weight"

How many of us have said this, something similar, or at least heard it said.

Well I've got news for everyone, if it's fat loss you're looking for, you're in the wrong room, you need to focus on what's happening in the kitchen, not so much the gym.

Here's some cold hard facts...

You can bench 300lb for 6 reps, it will burn about 40 calories. That's about a third of an egg, not a chocolate one either.

You can do 100 situps a day for a month, yes it will strenthen the muscles, but unless your bodyfat percentage is low enough, no 6 pack to see.

Nutrition is THE most important thing for weight management. Hitting the weights makes you stronger, and prevents osteoporosis in later years. Cardio will improve your general fitness and endurance. BUT the 500 odd calories you will burn in a one hour gym session, are the same as the 500 calories you'd burn walking 10,000 steps, or the same 500 less calories you'd consume getting your nutrition on point in the kitchen.

Get stong in the gym
Get fitter in the gym
Get lean in the kitchen

01/04/2021

Let's talk Protein

One of the three main macronutrients, and if your PT isn't banging on about hitting your protein goal, they should be.

Here's why...

Whatever your dietry preference, vegan, pescatarian, flexitarian, or meat eater, protein is essential in all diets. It is essential for building, and preserving muscle tissue, and also a source of fuel.

Reason one why it's so important in a calorie deficit, helping preserve muscle mass and strength whilst losing weight.

Reason two, and this is a biggie for anyone losing weight is this. When consuming a protein source, the body will burn around 25% of the calories consumed in digestion. Compared to around 6% with carbohydrates, and 0.5% with fats.

That's before we take into account the fact it actually makes you feel fuller, and not as lethargic as a fatty or carby meal.

Keep that protein intake around 1g per lb of lean bodyweight and you're bang on track for success in whatever your wellness goal is.

30/03/2021

Just read that again...

"𝘓𝘦𝘵 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘷𝘪𝘤𝘵𝘰𝘳𝘪𝘦𝘴
𝘣𝘦 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵 𝘴𝘰𝘶𝘳𝘤𝘦 𝘰𝘧 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯"

Somebody somewhere once said

"Comparison is the greatest thief of joy"

There are some amazing motivational pages on here, my favourites are and Eric Thomas both are fantastic and great to follow.

But I also believe the following is important.

Don't use someone elses business success as a measure of your own.

Don't compare someone's deadlift pb to yours.

𝗗𝗼𝗻'𝘁 𝗰𝗼𝗺𝗽𝗮𝗿𝗲 𝘀𝗼𝗺𝗲𝗼𝗻𝗲 𝗲𝗹𝘀𝗲𝘀 𝗯𝗮𝗻𝗸 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻

However great or small your victories are, another sale at work, an extra pound lost or lifted in the gym, whatever it is, take it, and build on that success.

Remember every day you are writing your own story, don't waste time or energy trying to be somebody elses.

28/03/2021

Let's talk about Keto

There is no denying it works, but let's all be a bit honest about Sharon or Steve from work who lost 9lb in their first week 😱

They didn't😳 (well, not 9lb of fat anyway, and here is the reason why)

First up, the side effects:
Constipation
Muscle weakness
Low energy
Increased cravings

For every gram of carbohydrate you consume, which is 4kcals a gram, the same as protein, the body will retain 3-4g of water. Cut the carbs, the glycogen stores will be depleted, upto 300g a day being burned and not replaced, and there is your weightloss, and if not in a calorie deficit, none of it bodyfat, so this actually leaves you with a marginally higher bodyfat percentage than when you started, as you weigh less, but fat levels are the same🤦‍♂️

Cutting any of the macronutrients isn't a healthy way to lose weight, plus it isn't sustainable compared to a realistic lifestyle change which will see a happier and healthier life.

15/03/2021

Let's talk about bodyfat scales

I've had many clients message me over the years asking what are the best scales to buy? I always say the same thing, bathroom ones with a dial, and don't waste any money on bodyfat ones.

First up let's look at how they work. Basically they send a small electrical curent up one leg, across the pelvis, and down the other side. Because fat holds less water than muscle, the resistance offers up a percentage of bodyfat. Already some of you are thinking 'but I've git muscular/skinny legs and hold my fat elsewhere', that's just half the problem. Its been proven in a study, the home-use body fat scales either overestimated or underestimated BFPs. The most accurate readings were off by about 21%, while the least accurate were off by about 34%.

Other than a dexa scan, coming in at 1% - 3% accurate, and costing around £100 a go, calipers or a tape measure are the best, and cheapest way to go, plus have an accuracy of around 5% - 8%.

Why not spend the money saved on a weight management plan with myself, starting from just £35 a month 👌