Spark Move Grow

12/03/2023

A great article from Bodybuilding.com comparing cardio vs weight training for fat loss. My additional/summary thoughts based on client experience are:
(1) Cardio-only workouts e.g. cycling, running, swimming etc can initially make a significant difference… but after a while, fat loss plateaus
(2) High intensity training (HIIT) helps burn fat if clients are scientific in their approach and monitor their heart rate to stay in the fat burning zone; (3) if you’re looking for a more athletic, toned physique, you need to build lean muscle e.g. do some form of weight training

Cardio and weight training are both used to burn fat and lose weight, how do they stack up against each other for the best training if you want to lose fat.

06/12/2022

Rather than enjoying a lazy Sunday morning indoors, myself and Catherine Beer decided to run 8 miles around an army tank training ground complete with chest high mud and icy water for the . Along with her other ridiculously impressive achievements, Catherine did it to help raise money for Thames Hospice, specifically to raise money to help all the amazing staff continue the compassionate and consistent care for patients and families.

Please visit her page to find out more - https://www.justgiving.com/fundraising/Catherine-Beer5?utm_source=copyLink&utm_medium=fundraising&utm_content=Catherine-Beer5&utm_campaign=pfp-share&utm_term=38e5e67226f9423f8d65d1561905e3cb.

01/11/2022

Just back from a hard but superb hiking weekend with my mates. Some epic scenery, a few perilous moments & eerily quiet at points

09/09/2022

My lovely friend & client is walking the Thames Path 100km Challenge this weekend for a great cause - Thames Hospice. Her JustGiving Page is below. Good luck this weekend!! 🥾🔥😇
JustGiving: https://www.justgiving.com/fundraising/Catherine-Beer5?experiments=donate_now_track_click&successType=StaticDonateButtonClick

18/07/2022

Received a lovely message from one of my best mates and longest clients Rob Garfoot and thought I’d share it with a suitably fun picture

16/07/2022

I’ve done a short blog post on how to (scientifically) burn fat with cardio. Ultra short version:
1. High intensity cardio burns fat the quickest
2. Your heart rate needs to be roughly 80% of maximal heart rate
3. You need tech to see your live heart rate.

Link here: https://www.sparkmovegrow.co.uk/blog/how-to-burn-fat-with-cardio

22/05/2022

Part of the fun of specialising in bodyweight training/calisthenics is that there’s always a new technique or exercise for me to learn and in turn, teach to others. Here’s my first stab at a banded standing ab roll-out. The standing ab roll-out is a notoriously tricky exercise to master but with the aid of a band, it means I can get a full range of motion and develop greater core strength (without falling on my face!)

03/03/2022

A blog post on why I think boxing is fantastic - based on my experience of learning how to box then teaching my clients
https://www.sparkmovegrow.co.uk/blog/why-boxing-is-fantastic-1

09/02/2022

One of the biggest training mistakes I made in my 20s was not really understanding how to get the most out of my training by giving the body ample rest between exercises/sets. I’ve done a quick post on why you need to rest & for how long depending on your goals

https://www.sparkmovegrow.co.uk/blog/rest-periods-make-all-the-difference

07/02/2022

It’s easy to fall into the ‘Instagramable video’ trap with training videos - and I did it. A short blog post on why my own video has irritated me so much and what I’m going to do about it

I recently posted the below slightly daft, definitely show-offy video to my Instagram . I filmed and uploaded it first thing in the morning for a bit of fun but reflecting on it, aside from perhaps showing what I can do, the video doesn’t help anyone or give any explanation or background or tips. ...

01/02/2022

My boxing client Charlie & I tried to take some new pictures for the ‘Intro to Boxing’ section of my site (https://www.sparkmovegrow.co.uk/introduction-to-boxing)... not sure this will be making the cut!

30/01/2022

Interesting article from The Guardian about keeping fit in your 40s. Some good tips in the article but I think it’s too much along the ‘expectation management’ vibe. Age is nothing. In my experience, with age comes maturity, focus & commitment. The clients who have achieved the biggest transformations and smashed their goals are in their (late) 30s, 40s & 50s and in the case of one of my amazing clients, early 70s

Despite aching backs and stiff joints, a growing number of elite athletes – from Zlatan Ibrahimović to Serena Williams – are pushing the clock back. So why can’t you? We ask the experts how to do it