Month: October 2010

Who Else Wants To Halloween it up? (Sugar Special!)

Hey,

I really really hope you’re having a top week – and maybe some of you are looking forward to a fun Halloween weekend? ūüôā

Whether it’s the scare factor, the sweets, or the treats – it provides an opportunity for people of all ages to let loose and have a bit of fun.¬†

This week, (as its quite topical, sweets for trick-or-treats) I wanted to just re-itterate the dangers of too much sugar, and let you in on some interesting pictures.

Sugar, while we all KNOW it’s not good for us…….we still chop it down in massive amounts.¬†

We LITERALLY GUZZLE THE STUFF!!!! 

Check the pics below.

One of my tips for my clients trying to lose weight (specifically body fat) in and around Hull and East Yorkshire (Hessle, Brough, North Ferriby, Swanland, Anlaby, Willerby area etc.) is a simple one:

Don’t drink liquid sugar!¬†

Often, I get asked about sports drinks etc.¬† Basically, the more overweight you are – the less you will need them! Around exercise they could (notice the italics) be beneficial……but my honest approach would be that you simply do not need them if you are trying to lose fat.¬† Athletes who use them (or maybe just endorse them) may not even need them.

And if you’re sat at your desk at work………..then you definitely don’t need them!

Check out¬†this¬†article : How much sugar do you really eat?¬†¬† (One of the stats said that obese people tend to underestimate their sugar consumption………is that a clue of what not to do?)¬†¬† While the article¬†is very simple in terms of its advice………I particularly like the mention of diabetes¬†– because I personally¬†think more of us are pre-diabetic than we know.¬† Aswell, even though the article seems simple – its obvious stuff that we are NOT doing.

So what are you going to do about it?  This weekend РAre you going to reach for the sweets that kids and grown ups love it so?? !!

Yeah………………..you know the ones.¬†

On the subject of Halloween, I hope you celebrate in some way.  Heres some pics from last year where I went to the party as the Incredible Hulk! 

The Hulk steals someone elses beard and shades.

 

That green stuff took some hot water and intense scrubbing to get off!

Watch in the coming weeks for more photos from this years Halloween!

Have a good one……………..we will be having a Bootcamp this Saturday morning 8am.¬†

Last week we hit some heavy ab work, deadlift variations, lunges and various pressing and pulling.¬† Some clients have been feeling the benefit in their bums and legs no end!¬† ūüėČ

Have a good week,

John

PS¬† Anyone wanting a bit more information about healthier options etc. ¬†should check out my article “The Calorie Conundrum”¬†. If¬†something obviously unhealthy is “low calorie goodness(!)”…….then you know full well that the food company has either:

a) Made the portion size smaller (Yes! Technically less calories!)

b) Taken some fat out, and replaced it with sugar (which is not a good thing……….as you probably know)

So check out “The Calorie Conundrum” and let me know what you think.¬†¬† Oh and please send this on to anyone who eats/drinks any of the above!!!!

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You’ve got to walk before you can run . . .

 

Hey!

Hope you’re doing well, and absolutely killing your exercise goals……………………………………….be it getting stronger, fitter, or just¬†getting¬†your bum in to a¬†sexier pair of jeans!

Before todays post –

Today I wanted to focus on something I said in the interview…..that getting healthier and looking and feeling better is simple – but its not easy.

It amazes me sometimes, that people think they can run before they can walk. This is true with running as it is to real life! (People often start running, when they can barely walk for 20 mins at a brisk pace!)

If you are wanting to lose some weight, what would you think are the obvious choices? Would you say increasing activity levels?  Eat less bad quality food food? Eat better quality food?

bad diet food

“Not the ideal snack to fit into sexy jeans”

These may seem somewhat obvious to many of you reading this – but many think they can do steps 4 5 and 6……BEFORE THEY’VE DONE STEPS 1 2 AND 3!! They go head first into ‘getting in shape’ and train 6-7 days a week with some bodybuilders hardcore training program. They go hell-for-leather for 3 weeks and then they stop because they’re either:

a)Knackered

b)Injured

c) Demotivated because the extra 30 hours of exercise has translated into very little in the way of results……..or no results at all.

You watch……….January is getting nearer, and this is what will happen in many gyms around the country. And it happens every year!

gym in january“January!”¬†
 
A better plan?

Would a better plan be “Do steps 1 2 and 3 first?” Ease into something you can actually do?! Hmmmmm!

 

 

 

 

 

 

 

 

 

I mentioned in the interview that the best program for you…….is the program¬†you will ACTUALLY DO. I also mentioned many moons ago in this article¬†(click) stating that increasing your exercise adherence will boost your¬†results. (IE You actually DO THE PROGRAM……not say ” Yeah I’ve done my program 3 times this week……….when really you missed out those all important lunges in favour of extra set of abs or arm work, and instead of the rower – you did a set of abs…..and you forgot about the press ups, but its ok because you did so many abs! ……..Or, “Yeah I exercised 4 times this week”…….but really…..you just counted 4 times because you walked a lot this week)

When I see a client for the first time, I establish this is very important…….and if done properly can be LIFE-CHANGING. If it’s taken you 13 years to put on 4 stone……its not going to take 3 weeks to take it off again!

.

This body transformation didn’t happen overnight. It took a year of determination….

                     

………………………..1 STEP AT A TIME. ¬† (CLICK the pic to READ ANDREA’S Diary)

 
¬†What I’d like you to do this week¬†is seriously¬†ask yourself ………..”Am I really doing my program how I should……because if I’m not…..then it’s not the exercises or foods that are restricting me……it’s¬†my reluctance to DO THE PROGRAM. And if¬†I can’t stick to my program…..then its too hard….and is not a good program for me!

You just might be surprised at how much you do…..or don’t do!

Also, some people feel silly asking a PT for help. In Hull do we ever feel silly?! ūüėȬ†¬† There is always someone who knows a bit more than you…………..those who have made the mistakes you might make…….and save you a lot of time and money. God(!) did anyone see the lose-weight-at-home gadget for me I posted a couple of months back?¬† Click here to see it (pretty funny!)

Anyway if you’re on the fence and worried about asking for help….the National Register for Personal Trainers (NRPT) is a great resource. Here you can find out whether you could benefit from some expert guidance on losing weight.¬† They even check that the trainers are fully qualified to train people like you, and make sure they are fully insured.¬† They echo my advice – that you should definitely seek out more than one trainer before you make any decision.¬†

Check it out by clicking the logo below:

 Register Personal Trainers Hull

Other News!

The Saturday morning Bootcamps have taken a new twist! 1 class will now run at 8am……..and this will be a Fat Loss Bootcamp for both men and women.¬† (Any men¬†wanting to do strength work / strongman exercises will need to contact me directly for private sessions)

8am Saturday is an ideal time to train if you actually want to get stuff done on a Saturday.

Check out where the action takes place:

 

We have had 2 newcomers in the last week…………and Im sure if you had a taste, you might just like getting outdoors and working hard in the fresh air!

As always,  feel free to comment (you might need to click on the title of the blog post to open up the box) or drop me an email

.

John

.

PS¬† If you havent already told all of your friends about the free info on here…… send them that email to sign up now ūüėČ

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An Outdoor Fat loss Bootcamp for you women!

Hey,

On Saturday in the Mens Strength and Conditioning Bootcamp, we rocked it BIG TIME. In fact, it made me realise that most people do have not even tried High intensity circuits and short rest periods.

Why haven’t they?¬†

Because the’re bloody rock hard…..and just happen to release a lot of the bodies natural GH that in turn burns a ton of body fat.

 

4 Strength exercises, 3 no-nonsense Warriors, 2 strongman exercises = 1 hell of a fat blast! 

The workout went a little something like this:

1) Deadlifts   3 x 8-12

2) Military Press   3 x 8-12

3) Walking Lunge  3 x 20

4) DB Rows  3 x 8-12

Break

5a) Sled drag x 30-40 secs

5b) Farmers Walk x 30-40 secs

5c) REST! 

This final high intensity circuit or pairing¬†at the end, I can only desribe as being totally¬†merciless! Not only did we¬†complete it……..we did it ALL THE WAY AROUND PICKERING PARK PLAYING FIELD!¬† This led to around 5¬†rounds each, and let me tell you –¬†It is hard to replicate this kind of intensity.

In fact, YOU CANNOT replicate this kind of intensity without HEAVY weights.¬† Can you raise your metabolism on a piece of cardio? Yes……but you have to make every movement very explosive, so that force production is as HIGH AS POSSIBLE.¬†¬† Using weights to deliver a high heart rate is a 2-pronged attack…….and lets face it……..if you want the most bang for your buck, a 2-pronged attack is better than 1!

" Hey....This didn't get me lean, but since Im getting paid for this ad.....I guess it did!

There is also the feeling that you have accomplished nothing when you are on that stationary piece of kit.¬† With a sled, or dumbells/farmers walk handles…..you know how much you have worked according to how far you have travelled.¬† Theres just something so caveman-like……when you lift and move heavy iron.

At halfway around the final circuit it was just feeling like I should be done, but we kept on til the end.  Jelly legs for about 10mins after, and a feeling of work in the upper back all through Sunday.

It’s funny, because I imagine a few people will look at that training session above,¬†and think “well theres not a lot of there!…..I mean, theres only 12 sets of weights before the end bit.”

Any top strength coach will tell you that quality and intensity precede volume.¬†¬†¬† If you can do your 30,40, 50 set workouts…….then I am guessing¬†there isn’t enough weight on the bar.

 

 

 

 

 

 

 

Coach Poliquin recommends for high intensity, and he’s coached over 16 Olympic medalists!

Aswell, there is a world of difference between getting clients or athletes knackered……..and improving their strength and work capacity.¬† Any chump can work you hard for an hour……..ask your best friend……I’m sure they will do a cracking job at getting you tired.¬† But can they improve your strength, Body composition and Work capacity in a safe, fun, and progressive way?

I forgot to mention that one of these Warriors on Saturday is just 15 years of age, and his upper body strength is going up week on week.

 

Saturday Outdoor Womens Bootcamp!!!!

Some of the Monday night Bootcamp Ladies have been asking for a Saturday morning Bootcamp for a while…….and I have thrown it down for October!¬†

USA Trainer Jen Heath advocates circuit training, and a fresh diet for her abs

 The dates are as follows:

 

Saturday 9th October 9am Pickering Park Fields

Saturday 16th October 9am Pickering Park Fields

Saturday 23rd October 9am Pickering Park Fields

Saturday 30th October 9am Pickering Park Fields

Here is where Pickering Park is:

 

Make no mistake, If you want to tone your thighs and bum – there is the sled that will definitely help you out!¬† Want toned arms?¬† We have suspended press ups and pull ups that we can modify to your ability level.¬† If you don’t know already……YOUR FIRST SESSION IS FREE!¬† You have everything to gain and nothing to lose JUST TO TRY IT.¬†

Pick up the phone, or keep doing what you’re doing……and getting the results you’re getting.

You afraid the change will do you good?¬† These 4 weeks could be just what you need ¬†ūüėČ

See you Saturday,  Rain or Shine.

 

John

 

PS¬† The Gym where I am based, (The Village gym in Hull), have set up a new Perfect Fit set of exercise packages.¬† These include a 12 week ‘Total Body Reshape,’¬† a ‘6 session Maximum Muscle’ Plan and Group Personal Training.¬† Click the pic below to enlarge and see if any of these packages interest you, or a family member or friend.¬† You can choose to buy Gift Vouchers as a Christmas present, which will enable them to avoid the mistakes many make……….such as cutting calories drastically, too much of the same program, and bad party season eating habits!¬†¬† Email for more details…….

Packages you might want to check out

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