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Women and Weight Training

The Myths:

“Lifting heavy will make me bulky”

“Lifting weights is for men”

“I want to get abs so i do lots of sit-ups”

“Cardio is the best way to loose weight”

“Women should train differently to men”

“Older women should not weight train”

The Facts:
Lifting heavy weights wont make you look bulky or manly. If you want to get that toned look as a female then you will need to lift heavier weights. Tone is muscle. Muscle gets built with lifting weights.
Your abs are always there, they are just hiding from you. You cannot spot burn fat. So doing those endless amounts of sit-ups is more likely to give you a bad back than giver you abs. Burn that fat off to reveal your abs. Best way to do that? Lifting weights ..

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12 Tips on how to increase your metabolic rate

Metabolism:

Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism can be conveniently divided into two categories:
• Catabolism – the breakdown of molecules to obtain energy
• Anabolism – the synthesis of all compounds needed by the cells
Metabolism is closely linked to nutrition and the availability of nutrients. Bioenergetics is a term which describes the biochemical or metabolic pathways by which the cell ultimately obtains energy. Energy formation is one of the vital components of metabolism.

Strength training

New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down ..

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NEAT Non Exercise Physical Activity

NEAT
Non Exercise Physical Activity

It’s Not Your Metabolism, It’s Your “NEAT” That’s Stopping Your Fat Loss

The Problem!

How many times have you or someone you know, when discussing diet, weight loss, and exercise, groaned and complained about a slow metabolism? The phrase “I can just look at food and gain weight!” is something we hear many times. I am sure many of you have said this also. Yes, many people do have endocrine problems that make weight loss harder. But, the vast majority of people who complain about their slow metabolisms don’t have a metabolism problem at all. They have a movement problem. A lack of movement, that is it.

Its all about Balance!

The Misconception

“But wait, I work out everyday. I’m super active! I definitely have a slow metabolism,” you might ..

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Amy Blog part ‘3’

Hi peeps, this week i have focused on more protein for breakfast as i was getting to 4pm and feeling hungry and wanting to grab sweet snacks. (and it doesn’t help when i allow my kids a treat!)

So far this week i have not felt the need to do that. Starting with a larger breakfast in the am, lunch i’m having an hour later than usual, then my dinner at 7pm normal time. Now i’m back on track!

Here are some examples of my breakfasts.

Mon – left over roast dinner, green beans, broccoli, carrots and meat mixed into scrambled egg.
Tues – Brazil nuts, goats yoghurt blue berries and banana.
Wed – Spinach and kale Salad with boiled egg.
Thurs – Left over mince Bolognese in a pitta bread.
Fri – GF pan ..

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Amys blog Part 2 training and home training

So with my bloating down, last week i focused on getting my training back to the standard of before christmas. So i trained (PT) with Mike 3 times and did 2 home sessions. This is pretty standard for me.
My training is broken down into a sessions of strength and conditioning with aspects of rehab. (i have a back condition stemming from the awful training i did once upon a time in the army)
My goal is to retain my strength and also be pain free (so far so good!)
I struggle to lift over my head, although my fav exercise is military press, so one of my goals is to be able to do this again without worrying my back will ‘go’.
So here i am practising with 5kg weights! (Begrudgingly as i have ..

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Pregnancy and Nutrition

So as many of you know at the gym I’m pregnant! I have reached 20 weeks ( the half way point ).
During my last pregnancy I put on a total of two stone which in medical terms is classed as ‘normal’.
I have always eaten a well balanced a diet but during both pregnancies I have craved more sugary foods. Now, have I given into temptation…… YES! But I still make sure most of my calories from nutrient dense foods.
Remember what you eat also feeds your baby.
So how do you make sure you don’t tip the scales? Do you need to eat for two? Definitely not, you only need to up your calories by 300-350 per day in the second trimester and then again in your third trimester to 500 calories per ..

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Amy’s lifestyle blog

Hi everyone, so the purpose of my blog is to demonstrate how making small changes in your lifestyle can allow you have guilt free fun.

This blog isn’t about me ‘telling’ you what to do or about me ‘bragging’ about how I do things. Simply take the information that suits you and leave the stuff that doesn’t.
This is my personal journey so please enjoy!

So weekly I will be posting photos of my meals, the exercises I do, my weaknesses, my achievements, and good tips on meals and snacks.

If you can figure out (initially a food diary) what foods make you bloat, feel lack lustre, and feel full with lots of energy, your on a good start to your new lifestyle.

I know that dairy products are bad for me. They make me ..

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The importance of Rest, Restoring Energy and Rebuilding Muscle and how to help manage this

If you are someone that is struggling to meet your goals, are not getting enough sleep, consistently feeling tired, unmotivated and seem to have a never ending list of injuries. Your body maybe trying to tell you that you need to make recovery a priority in your training regime.

When thinking about recovery all you need to remember is these three points: Rest, Restore and Rebuild.

REST

Sleep: Your body and brain recover when sleeping
Goal: Consistency, Quality and Quantity
Here are a couple of tips to help manage this:
• Develop a consistent pattern of sleeping and waking, try to do this on the weekends as well. I like to set my alarm on my phone 1 hour after I would normally get up on a working day, that way I still get a ..

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How to eat like a sumo wrestler, bad habits to avoid!

Sumo wrestlers are fit and strong. They spend many hours per day training, yet still manage to carry a lot of excess weight. By analysing how they achieve this, we can learn how to avoid becoming a sumo wrestler ourselves.

Let’s take a look at the sumo diet and lifestyle…

Skipping Meals

Sumo wrestlers only eat 2 meals per day. They skip breakfast and train for 2 or 3 hours before eating lunch. Skipping breakfast can trigger overeating later in the day and cause a drop in your metabolism. Your body then goes into fat storage mode.

Although exercise does increase metabolism, exercising on an empty stomach will actually lower your metabolic rate in the long term.

This is because your body gets used to conserving as much fuel as it can to get you ..

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Keep changing for continual results

Hi guys here as promised is a follow-up on my pervious posts. If you read it, it explains the first steps I took following my holiday. Like I said the results came fast when I made the change but naturally started to slow down. This happens because after a few weeks the changes you make stop becoming unexpected by your body, and as your body becomes used to what you are doing so the results will naturally slow down. To quote Dr Serrano “the best diet is the one you are not on”.

So after around 4 weeks I started by changing my training program. I still split muscle groups but just upped the volume slightly again sticking with the approch of small continual changes. Heres an idea of one of the programs. I didnt ..

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Group Training Classes

Mo.

10am

7pm

Tu.

1pm

6pm (healthy back)

7pm

We.

10am

7pm

Thu.

11am

1pm(healthy back)

7pm

Fr.

10am

4.30pm (girls)

5:30pm (boys)

Sa.

9am

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