7 steps

  ‘I want to tone but I don’t want to get big’. Does this sound familiar? As a PT, one of the things I hate talking to women about is how weights WON’T make them big. Do you know what ‘toning’ is? Building muscle and dropping fat. Yep, just a fancy term for adding muscle. And the best way to build muscle….. Is lifting weights. Even for you ladies, shifting some iron will tone you up! I don’t want to get too technical about this so let’s start with why women should be hitting the weights: Weights make you smaller [...]

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If you’ve read the book ‘How To Win Friends And Influence People’, you’ll know one of the take home principles is don’t criticise, condemn or complain about anyone… I’m not adhering to this today. So, the stereotypical recumbent bike user. Get the tube or drive to the gym, buy a bottle Lucozade to power through their workout, sit on the recumbent bike for 20mins whilst reading OK or Grazia magazine….. There’s even a sweets holder!!! Get the tube back home, watch Coronation Street with a ‘naughty’ meal as they’ve deserved it….. I know my motto is ‘If you’re moving you’re [...]

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American students abroad have no class. Ok maybe a gross generalization but….. I was in Seville last weekend and a cultural weekend of tapas, sightseeing and sunshine was contrasted by American students dancing on bars topless to the chants of U S A ….. Great introduction to España! If I’m honest, probably one of the highlights!! Seville really is a gorgeous city, steeped in history, stunning architecture and equally stunning women. A couple of interesting facts for you: The Cathedral is the 3rd largest in the world You can’t eat the oranges off the trees due to there bitterness, and [...]

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Sexy woman buttocks on the beach background

Kylie, Kim Kardashian, Shakira and Pippa Middleton all have fantastic bums. Personally, I’m not a fan of the big booty look but ‘Junk in your trunk’ is a goal for a lot of women. And a big thumbs up for most men!! So how do you do it? Or  how do you ‘help’ your girlfriend out in this department? How do you sculpt your glutes, backside, and achieve the perfect  ‘bumpa’. Ok so, your: ‘Big Bumpa Booty Building Workout’ Well, unfortunately there’s not one exercise which will give you a pert backside by itself, however there are two exercises which [...]

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Chris-1

So I posted last week about King Leonidas being the ultimate man, when in fact, Chris Evans apparently is the new kid on the block. This guy is the star of the Captain America and really does live up to his name, enhanced to peak and human performance with a few of his feats including bench pressing 545 kg, running a mile in 73 seconds and being one of a few mortals that can wield Thor’s hammer Mjolnir. Wow. In case you’re wondering I’m not a comic book hero fan, but just have a client and old boss who chew [...]

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300_Workout

So here it is, as promised the 300 workout, an old one but great nonetheless. Download your copy by clicking the link below: 300_Workout Need some help with your nutrition too? Then check out our bespoke nutrition packs below:   Any shares, tweets and likes would be great guys! Thankyou      

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A High Protein Diet

When I say a high protein diet, a lot of people are probably picturing a bodybuilder with his chicken, two steaks and plate full of scrambled eggs for breakfast, or that ‘massive guy’ sitting at the front of the gym with a nipple showing vest and a protein shake. A high protein diet does not mean you have to be like this. In fact, whatever your goal, a protein rich diet is essential. Obviously, the term high is completely relative, but the majority of people tend to have a very low intake. So, let me clear a few things up. [...]

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I see some funny things in the gym. I wish I had my camera at the ready all the time, just for your amusement. Now I’m not one to knock anyone who’s giving their best, but some people are just stupid. I’m sure you’ve also seen people in the gym doing very ‘functional’ exercises. PT’s are often the worst offenders. The reason being, is usually to keep clients interested or to attract new ones. Unfortunately, people often get sucked into believing hanging from a bar and pulling a cable, whilst holding a medicine ball between their legs will improve core [...]

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Understand yuor macros

One of the biggest problems I see with clients, is a failure to differentiate between food groups. “Are vegetables protein?” “Are saturated fats bad” “Is cereal a good carb?” The answer is no to all of the above! Anyway, to help clear up some of this confusion, I’ve put together a graphic which should help explain the three main macros we need in our diet, and how these should feature. Hopefully it makes sense!     Please share, tweet and Pin guys!!! Thanks a lot Jack Braniff

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Is protein going to kill you?

I was having my salmon and eggs for breakfast yesterday when a client emailed me about how protein will kill me quicker than cigarettes, and it pays to be a veggie. Obviously I threw away my salmon, swapped it for tofu and spirrulina, then sparked up……. My inbox has been inundated with links, qs, concerns about how a daily steak will bring about your funeral preparations than quicker than a pack of B&H?! I had to look in to this further to help stop the spread of vegetarianism. So my views, humble as they maybe:  1. Irresponsible Firstly, I think [...]

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