X Factor Fitness

29/01/2023

Weight Loss - Foods To Avoid!

As a diabetic, there is a range of high-starch foods I try and minimise as much as possible, in addition to the obvious sugar.

For anyone who is starting out and wanting to achieve any degree of weight loss (which, if we were to be honest, is more applicably body fat reduction), you could well benefit by reducing your intake of the following.

Reduction of these will not only moderate blood sugar, but it's also widely known to assist in improving blood pressure and reducing stress.

Here's my list of what some would call "White Death":

1. White rice - as a substitute I always go for brown rice or a quinoa mix.
2. Pasta - if there's a need for any pasta at all, it’s wholemeal/low-carb.
3. Potatoes - whenever possible I substitute with sweet potatoes but keep in moderation.
4. And what I regard as the worst on the list, anything with a predominance of white flour, e.g. white bread.

You may well have others which you might like to share - what are your banned menu substances?

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23/01/2023

KICKSTART THE NEW YEAR WITH OUR FREE 10 DAY WORKOUT PLAN

Have you made a New Year’s resolution to start exercising/join a gym but don’t know where to begin?

Or perhaps you need some guidance as it's been a while since you last walked through the gym doors?

We're here to help you get underway with our new free trial program!

We will provide you with an easy to follow introduction to strength training using a variety of dumbbell and bodyweight exercises.
Each workout is designed to last approximately 45 minutes and target different muscle groups on alternating days (and therefore allowing for adequate recovery).

In addition, you'll receive personalised expert advice and feedback along the way from a fully qualified Personal Trainer.

With this program we will get you enthused about exercising, and moving on the right pathway forward toward your fitness goals and targets.

Let's get started!

Sign up for a FREE TRIAL:
www.trainerize.me/profile/xfactorfitnessnz

Find out more:
www.xfactorfitness.nz/online-training

27/12/2021

With all those New Years resolutions just around the corner, now could be a good time to check out my new website:
www.xfactorfitness.nz

  Powering you to achieve your X-Factor  Let’s create a new You! Whether you’re not yet exercising but are thinking about starting, or already training but stuck in first gear, now is the perfect time to enlist some help to get you moving forward toward your goals. Learn More   Success Storie...

16/05/2021

Starting Your Journey: The Benefits Of Exercise

There are many benefits resulting from a regular exercise program, both physically and mentally. It is worth noting that being active plays a significant part in improving your quality of life as well as expanding your life span.

Following are some important considerations to help you get started on your journey to improved health and fitness.

*WEIGHT MANAGEMENT
The impact of exercise on weight loss is well documented and widely accepted. In conjunction with a healthy nutrition plan, exercise plays a critical role in weight management as well as in the prevention of obesity.
Undertaking a regular exercise program not only increases your metabolic rate (i.e. the rate in which food/fuel is used), but also develops lean body mass which in turn helps you to burn calories more efficiently, even when the body is in a state of rest.

*PROTECTION AGAINST CHRONIC DISEASE
Regular exercise strengthens your heart, improving cardiovascular performance by increasing the blood and oxygen flow throughout the body. As a result, this has significant benefits by lowering the risk of high cholesterol as well as chronic heart disease such as heart attack and coronary artery disease.
Exercise also plays a key role in stabilising blood sugar levels - this not only helps prevent the onset of Type 2 Diabetes, it also contributes to effective blood sugar management for those already with Diabetes.

*IMPROVED MUSCLE TONE AND BONE HEALTH
Resistance training in particular, has been well-proven to produce a positive impact on muscle tone as well as bone mass and density.
Furthermore, improvements in joint movement, flexibility, stability and strength can often result from a tailored resistance training program.

*INJURY REHABILITATION AND PREVENTION
Recovery time from injury can often be reduced if a prescribed exercise program is implemented in conjunction with physical or medical therapy.
Furthermore, the combination of enhancements in muscle tone, bone health and joint movement through various forms of resistance exercise including balance, muscle endurance and strength training can often play a substantial part in injury prevention, not only in sporting pursuits but also in the regular activities of daily living.

*PSYCHOLOGICAL BENEFITS
It is well proven that physical activity develops psychological benefits in addition to the afore-mentioned physical improvements. During exercise the body releases chemicals/hormones (“endorphins”) which enhance your mood and aid in relaxation, and also impacts in other areas of life such as improving the quality of sleep. As a flow-on effect, this often leads to general improvements in one’s overall mental wellbeing, such as a marked reduction in stress and anxiety.
Weight loss or body re-composition, which basically incorporates a reduction in body fat whilst generating an improvement in muscle tone (and hence an improved overall appearance in terms of body shape), invariably develops further positive psychological by-products such as a boost in self-confidence.

Are you ready to take the next step in your journey? Contact me now:

Warren Manson
Phone 027 210 9401
Email [email protected]

"Powering you to achieve your X Factor"

24/03/2021

Hi - I'm Warren Manson

I am a long-time gym enthusiast based in the Hutt Valley, with extensive experience in weight and resistance training.

Having gained my Personal Training qualification, I’m now expanding on my passion for exercise by helping others reach their health and fitness goals.

The gym can be an intimidating place, particularly when you’re just starting out and don’t know where to begin. To help you through this phase I will coach you on how to perform each exercise correctly and safely, giving you an understanding on exercise principles as well as boosting your confidence.
In addition, a program will be customised which is specific to your wants, needs, and ability.

Alternatively, if you’re already a gym member and not getting results, by reviewing what you’re currently doing we can then set out a new, revised training guide to reach realistic and achievable goals.

Regardless of which stage you’re at, are you looking to achieve any of the following:
• Weight management/body fat reduction.
• Increasing muscle tone.
• Improving general health and wellbeing:
• Diabetes control through exercise.
• Heart health/cardiovascular performance.
• Helping you move better through improved flexibility, stability and strength, as well as bone mass and density.
• Minimising depression, stress and anxiety.

Are you based in the Hutt Valley, answered YES to any of the above, and ready to take the next step in your journey?

If so, contact me now to book a free consultation to help get you underway.