'I don't have time to stretch' I hear a lot of people say, I've also been guilty with this on several occasions. 

After spending a lot of time reading up on stretching and performance I now make time! 
Below are a few simple reasons on why we should be stretching:

Decreased tension/stress
Combing regular stretching with relaxing breathing techniques has been shown to decrease overall stress, tension and fatigue.

Reduced pain
Regular static stretching can decrease muscle stiffness and soreness, most often in the neck and lower back. 

Improved health
Yoga and stretching has been linked with reducing blood pressure and decreasing the heart rate. 

Range of motion
With many people now working from a desk or seated position, many people suffer from poor posture. This is often down to muscles being tight and tense whilst losing their full range of motion. Regular stretches and weight training can help with postural correction. 

Improved blood flow
By having a stretching routine this can help improve blood flow around the body which increases oxygen and nutrients being passed around. 

 

One of the most commonly asked questions I get working in the fitness industry.. I want to go on a diet to lose weight, which one should I do? Most of the time the reply I give will get a funny look..

Weight Watchers, Slimming World, Herbalife, Keto, 5:2, Juice Plus.. These are some of the diets I've seen over the last few years. What do they all have in common? 

You will lose weight as you are in a calorie defecit! 

Many 'diets' will put the consumer on a very low calorie intake which will obviously drop weight quickly in the short term. This often causes havoc with our metabolism and will be some of the reason the weight just comes back after we finish this diet. 

Maintainable
-Can you see yourself still sticking to this diet a year from now? 
If the answer is 'NO' then don't do it! 

Starving 
-Are you always feeling hungry from lack of food? 
Stop! Don't starve yourself! 

Tired
-Are you feeling more tired than normal on your new diet? 
Stop! You are more than likely not feeding yourself enough to keep your body running. (Think what happens when a car runs out of fuel)

Balance
-Are you getting a good balance of Carbohydrates, Fats, Proteins, Vitamins and Minerals? 
No? Then stop! 

Do you enjoy it? 
If not then you're doing it wrong! We should enjoy the foods we eat! If you are eating chicken, broccoli and rice every day just to shift a few pounds then think again on how you could get in better shape whilst still enjoying the foods you enjoy. 

Personally I love pizza and ice cream, regardless whether I'm trying to gain weight or drop body fat I will never cut these foods from my diet. Why? 

Because I enjoy them! 

So the answer to that question is.. Whatever you can stick to and enjoy whilst still getting results! 

If you want to book in for a free chat with us on how to improve your lifestyle whilst still eating the foods you enjoy then just click the big button below! 

​

It may sound crazy.. but lack of sleep can lead to putting on weight..
1) Poor sleep is strongly linked to weight gain. 
Tests have shown that 55% of adults with lack of sleep are more likely to become overweight. 

2) Better sleep, less calories
Studies show that the less we sleep the higher the appetite hormone ghrelin tends to be, whereas the hormone leptin that suppresses appetite is reduced. 

3) More sleep, more productivity
Lack of sleep can lead to lack of concentration and impair brain function. Get that 8 hours a night! 

4) Reduce the risk of heart disease
Getting less than 7-8 hours of sleep per night can greatly increase your risk of heart disease and stroke. 

5) Cut the diabetes risk
Sleep deprivation can cause pre-diabetes in healthy adults. 

6) Feel better! 
Lack of sleep is also linked with mental health issues such as depression. 

Tips:

-Avoid/cutdown high caffeine drinks
-Don't go on your phone whilst in bed
-Don't watch TV too close to going to bed. 
-Have some wind down time in the evenings
-Read a book before trying to sleep 
-Exercise!

'I don't want to do weights, i don't want to get bulky and muscly'.. One of the very common things heard in the gym amongst many females who are religious with their cardio regime. Read below to find out the REAL benefits of weight training for women...

-Build lean muscle tissue
More muscle means a higher metabolism, which in turn means you will burn more calories throughout the day. This will result in overall fat loss!

-Strength gains without the 'bulkiness'
Females do not have the testosterone to build muscle like men. In short, this means women will build strength and definition or the 'toned' look whilst doing weight training. 

-Decrease risks of osteoporosis
Weight training increases bone density. Stronger bones will also help keep a strong posture.

-Anti-depressant, mood enhancer and stress relief
We all know exercising releases the 'happy hormone' endorphins. Weight training is exactly the same. An increase in endorphins is a natural anti-depressant and mood enhancer. 

Get in touch for a FREE transformation session on how we can help! 

Ladies! We need you!

Why you should sign up to our new female only training systems!

-Drop a dress size
-Feel healthier
-More energy
-Stronger
-More 'toned'
-Eat the foods you enjoy!
-Meet like minded women

These small groups will be limited to no more than 6 women per class to maximise results and focus on keeping our service high!
We will base these workouts around big compound movements as well as including some HIIT work to maximise fat loss and burn as many calories as possible whilst increasing strength and endurance.