Author: John

38 Lessons

I have recently gone , yes(!) 38(!) times around the sun…….and I’m far from done yet 😉

While this year has been really, really unusual (COVID, house move, MORE COVID) – I thought I would try and list 38 things that I have learned over the years!

  1. Do what movement you like. If you don’t like it, you won’t do it…..and most of us could do with moving more often. It doesn’t have to be “the gym.” Kicking a ball about is so much fun for me!
  2. If you are in the gym, try and use Progressive Overload.…….which means lifting a little more load or an extra rep or 2 than the last time you did it. Many forget this.
  3. As we get older, remembering to be relatively strong (strong for your weight) is going to be a good sign of health later on down the line. Simple things like ring rows, press ups , and squats and split squats are fairly simple to do, and will tell you if you are strong for your bodyweight – (or tell you that things will be easier with a lower bodyweight)

4. All exercises are not the same for everyone. Some people don’t feel their legs properly squatting and could do to split squat…..and vice versa. Some people prefer a machine . Some need to make a press up easier before doing a full one (even though they can “kind of do full ones.”

5. You influence your significant other and your family more than you realise. If you say “let’s have a drink / biscuit / takeaway…………it’s going to be hard for a loved one to say no. Ask yourself “do I really want that? Or am I just bored / tired / dehydrated? “👀

6. Running can be good for some – and not for others. So many clients took to running during covid in 2020……..some lost weight, but some came back with injuries. Like I said in number 4 – all exercises are not the same for everyone……

7. Not tracking workouts. This goes back to number 2 with Progressive Overload, but writing down a few lifts will be key to success. You don’t “have” to log every lift – like abs and bicep curls etc……..but definitely the bigger exercises like Squats, Presses, pulls (chin up / lat pull down etc) will keep you getting stronger, and logging times and distances for cardio will help you keep getting fitter.

8. Food is the real key to leanness. Back when I did my own little 8 week “mini cut” (which I could have been more strict) I instantly saw definition even though the scales were not down a lot, and I put this down to just cutting out the crap!

9. Want to be full and eat less calories? Try to get your protein to be higher ….. let me ask you – how much protein do you get in the first half of your day? I bet it’s minimal. Once I started upping this , I saw changes I wanted to see!

10. Be wary of oils and sauces. It’s easy to put sauce on stuff…..but what is that sauce made up of? When you get into the oils you realise that 9cal per g is easy to overconsume stuff – just be wary !

11. ENVIRONMENT IS MASSIVE! Covid had everyone jumping around their living room – us included (Here putting on some living room workouts!)

….but there is something to be said for getting a bunch of like-minded people in a room, lifting hard with loud music pumping and chatting afterwards. Make sure you are spending time with good people you want to be with!

12. Don’t believe everything you see online. So many filters, operations, drugs….. you name it, there’s so much stuff to be lured in by. Just be wary! Check out this post

13. Following on from 12….. Have a good BS Detector

If something sounds too much like hype…..question the info and come to your own conclusion.

14. Listen to your body. I got some new trainers and they had a slight heel lift – and hurt my knee when squatting. I knew they weren’t right , and should have altered the training. You know your body best!

15. Lifting too heavy. This is a “it depends” one. Yes, you want to lift heavier over time…..but technique is important too, and there’s a line between “heavy and form is starting to deteriorate ….and …..that form is plain crap.” Sometimes , just lifting the weight you did last week for the same reps , BUT BETTER………is a form of progress. Your back will thank you

16. “Feel the muscle working”. Sometimes people think “this is hard, so it must be working”….. but you really need to feel that area working properly before loading more weight on the bar/machine.

17. Cardio is great for health…….we just need to remember to do it, and not overthink it.

18. Which reminds me …….I used to think that High intensity intervals were absolutely crucial for fat loss….(quicker, better, whatever)…… Now I realise that food is more important, and that you can do intervals if you wish, but if you’re already stressed / tired / hungry…… steadier will be more beneficial. This is me after attempting bike sprints, after an early get up, fasted, low sleep…..

19. Some “no thinking steady cardio” workouts for myself are

  • 30min rower
  • Calories on Bike x 100/150/200
  • Prowler x 30m x 10

….And all of these can be done with a friend chatting and catching up !

20. Have fun!

Or you have fun like this

21. Bands can be so versatile!

During lockdown I used bands in my home workouts with the Your Next Level clients and found them to be so useful. Even though I have my own studio – I still keep some bands at home – just in case I need a 10min blast before popping out with the family or something.

22. Rest between exercises.

I know our classes tend to have shorter rest periods to try and get as much work done, but having 2-3mins rest for those big exercises can really help you recover and hit some personal records. That’s why we don’t put classes on every hour and why we have gym time. It’s important 😉

23. Try to exercise more days than not.

We recommend training 3x a week with resistance training……….but ideally having that 4th day to do some cardio or extra resistance training can really be a game changer. Lisa saw changes when she addressed some foods but also when she went from 1 class a week to 3-4 ..Coincidence? I think not!

24. Speaking of which, PLAN! Try to plan your week by looking ahead.

Our timetable works on having times for group classes, and times for individual training. Look ahead to which weeks you will be doing a bit of each …..because it can fly by quickly!

25. Don’t wait – because the time will fly by! I did a Personal training mentorship course in 2020 and wish I had done it sooner. Just like many of our clients – they often say “I JUST WISH I HAD COME SOONER!” They were often afraid we were like other places in the past, where they had been shouted at, or made to do an exercise they did not like etc.

26. Keep friends close – and people you don’t want to be around – far away from you. You can guarantee you will meet nasty people – but it’s often better to walk away and do your own thing!

27. Equipment is useful. Often we get people asking “what makes you different from the other classes? I can pay “X” and “place Y” and it’s cheaper.

  • Some people are too heavy for bodyweight exercises, and some are really good at bodyweight exercises and need to add load!
  • Some people really feel their joints and not muscles when not using equipment
  • While free weights can be useful – you really need cables and machines as well because so many people have bad backs and cannot be bending over with weights etc
  • Equipment makes things a lot more targeted – ideal for beginners who struggle to feel an area work

28. Grab the opportunity.

In everything that you turn down, there is a something you are missing out on. This goes for life events as much as joining a gym or signing up for training etc. (It’s just that so many people say “I wish I had come sooner…..but I thought I needed to get fit first.)”

29. LISTEN. You have 2 ears and 1 mouth for that reason. You might learn something

30. Stop wasting time on social media.

I have purposely stopped spending too much time on FB and Instagram………..when you think about consuming more than you create – you’re not focusing on yourself.

31. Leave your phone away for hours at a time! Some of the best times recently have been when I have turned my phone off or left it at home. There’s just something about knowing you’re not going to be interrupted. (Which is also annoying!)

32. Be polite. It’s nice.

33. Don’t be most people. You are you. Be yourself – you’ll be happier for it!

34. Maybe why we are successful at Your Next Level is that our customer service is pretty good, we don’t exceed stuff at the expense of quality……. Have you ever been to a restaurant that has good food but the service was bad or the waiter/waitress rude and you never went back?

35. A funny text to a friend can change your mood for the rest of the day.

36. As can music. We need more music in our lives. I cannot wait to get back to a gig……it almost feels emotional watching clips of Glastonbury re-runs.

37. Whether its the music or the friends – maybe it’s the combination – Make time for both!

38. . In a world that has suddenly become insular and less social…….It’s great to have a great group of people who you can turn around and chat to – while feeling great exercising at the same time.

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8 weeks To get leaner – And my 2020 highlights

2020 – What a weird year!  Back in February I had one of the best nights out I can remember – watching terrorvision in Leeds with several mates 👌🏻 

And then ….lockdown hit.  

With my wife being a key worker I was the headteacher! (Note the badge!)

The business I have put loads into had to take a massive back seat, family stuff became a massive focal point .

Even though it’s been a “bad” year – some of the memories we made , would not have been possible without the restrictions …….Like:

Seeing Isla ride her bike for the 1st time:

Kiera chin ups for fun!

Watching money Heist  and trying to play the tune! 😂

We got through lockdown with home workouts….

The girls go to spend lots of time (and have loads of fun!) in the gym as it was empty!

We Eventually moved house! In the middle of lockdown! 

My Brother had a lockdown wedding!

Does anyone remember the amazing weather?!

Cleaning the gym took a while after lockdown…..

We had An AMAZING CHRISTMAS!

AND THE BEST CHRISTMAS PRESENTS……..!

Anyway, with all the fun we had been having, I kind of let some habits slip. 

You probably know – extra treats like crisps , chocolate, a few beers in the early evening with the hot weather….

So I decided to get my own coach for a short 8-week challenge . 

I know what you’re thinking – if you know what to do….why do you need to pay someone to coach you? 

I’ll tell you why!

If you don’t answer to someone – you will more than likely just trick yourself or skimp on things you need to do!

So here’s my before shot …. 15th October 

Here’s the Before-to-after (December 10th) 

Easier to say in words what I learned – and what you can learn (!) …from my short 8 week stint.

I forgot to mention that this was a shorter way of getting a little leaner again to where I likely got my leanest for a holiday a while back…..but that one was a few months in the process….

If you have any questions and want to get started, get in touch via the contact page 🙂

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Your Next Best Year Program !!

Maybe you want to work with John Cammish and it is not feasible for whatever reason…..(Cost, travel time, gym hours etc)

“What’s been most profound for me…is not the “losing weight”……..It’s the …whole……….”How I am!”…DIFFERENT!…. ”

Having been a Precision Nutrition Coach since 2013 ,  John has worked with several hundred clients in-person at Your Next Level Fitness, and you now have the opportunity to work through the ProCoach Program with him by your side.

With the YOUR NEXT BEST YEAR PROGRAM, you will get….

  • Daily lessons to build your knowledge, keep you “switched on.”
  • Every second week you’ll get a new habit to put into practice.
  • 26 habits built in over the year to make the change more permanent – not a quick-fix-and-back-to-yo-yo-dieting.
  • Practice these new habits daily by actioning small tasks, perfect the habit.
  • Lessons & workshops are delivered in text, audio & video format (So you don’t have to read all the time – maybe you take things in better when you hear them!)
  • Weekly progress checks
  • Every month you’ll upload photos as part of your progress tracking. (Optional – but recommended) Also, circumference measurements and all in graph format for you to see your own progress.
  • Guidance from your coach, John, on the ProCoach online programme.
  • Bonus Facebook group to discuss with other people doing the same habits!

Tons of success stories…..

You might have seen Lisa’s Story……

……who did the year-long program and Loved it! If you read her story you will note she says:

“Going here and completing the Course has rewired my brain in relation to food and strength training.

How does it work?

Womens Program

Mens Program

Workout programs each Month

365 days of the Program

How much is the “Your Next Best Year” program?

Depending on the level of help you would like, and whether or not you want to use Your Next Level Gym to Train there are 5 options…

*** LIMITED TO 20 PEOPLE ***

F.A.Q

When can I start?”

The Next intake will likely be to January 4th 2021. Contact me here with the title “I WANT IN” and I will put you on the waiting list 😎

Do I get told what to eat?

We try to avoid specific meal plans as they are usually “all-or-nothing.” We adapt your existing foods and drinks to help you enjoy what you already enjoy, but make strides to get leaner, stronger, healthier – whichever you want to focus on! That said, you might end up making your own “meal plan” that works for you!

How often are the workouts?”

We work on a flexible system to fit you – but ideally doing resistance training 2-3 times a week, with 1-2 cardiovascular or mobility/stretching routines. Some people have done 15-20mins most days instead. The exercise aspect is usually 5 hours total, or less as food and mindset is key, but we see the huge benefits of resistance training 3 session a week.

In the “Gold” Option – Do I have to choose either 1 hour bootcamp or 30 minute bootcamps? I like both!”

You can choose to do either! We will add enough to last you the year and you can change them as you see your schedule 😊

If I pay up front for the year – I get 10% off ?”

That’s right!

“Do I have to use Your Next Level Gym Can I use my own gym or exercise at home? “

You don’t have to use Your Next Level Gym to do the workouts, but you know we are at hand to help if you do!

The Silver Gold and Platinum Levels allow you access at Your Next Level Fitness, and you can also do the odd Pay as You go session too. If you want to use another gym or train a home that will work well, although if training at home, we do recommend investing in some Dumbells and bands.

With the daily emails, I don’t like to do a lot of reading…..

That’s ok ! You can LISTEN to each lesson in your car or at home !

Final thoughts

Often, we think of the “quick fix”…..the “If I just lose some weight I will be happy” mentality. Although weight loss is a key part of the program, it’s the mental unpacking and re-packing of the information and ideas we hold about the world that is the real magic in this program.

Hopefully you want to make 2021 your “best year” and I can be with you each step of the way.

Are you ready to take that step?

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Lisa Loves Your Next Level!

Much happier after finding Your Next Level

My journey here at Your Next Level Fitness has been an amazing one, I’ve changed so much not only physically but mentally too.  If you don’t mind I’d like to give you a brief background………

When I was in my 20’s and 30’s, I was happy with my size and shape,  But I wasn’t healthy.  I smoked, partied hard at weekends, and had been on anxiety tablets on and off for many years.  My GP even said my anxiety is in my DNA.  I will always be on medication for it!

I had my little boy at 39 and put on a good 4 stone during my pregnancy.  I was the size of a bus!  So much so, I spent that last month of it sat in a chair, as moving around was quite painful and exhausting!

Despite absolutely loving being a new Mum, I was so down with my appearance which fuelled my anxiety even more. I wasn’t in a good place.

So just over 2 years ago, I decided to start running (I hated it, and I really wasn’t very good at it) as thought I would really burn some calories,  But I didn’t lose much really.  I started an aerobics type class as well, thinking that would help, but not much happened there either.

I had heard about bootcamps and Riva and I had been talking to someone who recommended Your Next Level, saying how good they were and you won’t find anything like it elsewhere.

So I rang and spoke with John who asked what we wanted to achieve out of it.

Well as soon as we walked in, we both said “I think we are going to like it here!”  Although I did think because of the size of me, I’m bound to be pulling machines over, and snapping bands ect……seriously…I couldn’t even do a body weight squat without being in so much pain!  I was so unfit and weak.

Exercise is hard…….at first…….!

Over the coming months, I ditched the aerobic class I was doing elsewhere and the running and increased my bootcamp classes to 4 times a week, and in October 2018 I enrolled on a year-long Precision Nutrition course too, John was my coach on the course.  I was on a mission!!

Since October 2018 I’ve lost over 4 stone,  and I’ve never felt better!!  

During bootcamps, John and Lee praise you, and will advise you when you’ve not quite got the correct posture…..it makes a difference when you do it right!  They always say “Hi” and ask how you are, they’re interested in one thing, and that is to help you get to your goal and helping you through obstacles that come your way, in the process. They are a mind of information and advice on fitness and nutrition.

I love all this and I love the camaraderie during the class.  Everyone is so friendly, and a good laugh. And there is encouragement between us too.  

Click to see a typical class!

In comparison to other gyms I used to be part of in the past….they wasn’t interested if I didn’t go as long as I was still paying (and didn’t pay much attention to me while I was there), whereas John IS interested and wants to help and see you get back in there,  All the coaches at Your Next Level are so very very good at what they do.  

Prior to starting at Your Next Level, If I’d had an off day, I would get my pjs on and pour a glass of wine and feel sorry for myself.  The new Lisa (when having an off day) is so eager and committed to get to class because I know I will feel better.  Going here and completing the PN course has rewired my brain in relation to food and strength training.

I am no longer on anxiety tablets.  AND…..I can:

 

  • Goblet squat a 25kg dumbell and barbell squat 60-70kg
  • Do assisted chin ups with bands, and FULL press ups!
  • Trap bar deadlift 80-100kg for reps
  • Row at a fast pace for 5-10mins
  • And more!

Who’d have thought I could come this far, in a year.

A massive thank you to John, and Lee and the whole team there, who inspire and encourage me every day, to enjoy my journey, because I’m still on it, tweaking it as I go, and with some more improvements to come,  

Lisa  xx

Lisa has gone through some massive changes this past year, from relying on anxiety medication to coming off them completely, with strength and fitness levels consistently building, and getting leaner consistently too. Lisa realises the importance of patience and consistency – and is a pleasure to work with!

AFTER TRAINING on a Friday 5.30pm class!
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What Are You Paying For?!

The world of Health…Fitness….Motivation…..it’s a weird one.

From a Coaches perspective……You can see why I would be all-for-someone getting the best out of their fitness plan.

On the other hand……I realise there is a budget to be kept to for every individual…..and I REALLY WANT THAT TO BE MAXIMISED!

I HATE it when I hear people say something along the lines of “I was at Gym X…paying £45 a month, and went 3 times a week for January and February…It was a 12-month contract.

(Said person just spent £22.50 PER VISIT TO THE GYM….and probably hated most of it, either bordom, loneliness….or both.

 

And I get it.

Personal training costs (usually in our area) anywhere from £20-50 a session.  Not many people can afford that….. and I don’t recommend that people need hundreds of sessions!

I do however, think that 90% of people could benefit from 3-12 months of training……even if it is a handful of sessions spaced 1 month apart.

The reasons are many (and these are just a few) :

  • Learn proper Technique to maximise time, ensure safety, and have less chance of pain in later life
  • Learn to push hard at the right times
  • Learn why exercises should be structured in such a way to help posture, and get the most out of your session
  • Learn about food and a style to help you keep weight off

 

So what about bootcamps and group training etc?

Our group sessions are essentially snapshots of personal training.  You are getting a similarly structured session, just that there are a few more people with you, and you pay a snippet of the cost.

The main difference between our group sessions and personal training sessions is that Data is recorded by us when personal training. (This would be pretty tough for 10 people in a class set up)

So…….My biggest beef comes when I hear about  Personal Trainers not recording their clients data!

Either this………

or this ……

 

Any personal trainer should be able to answer you if you ask “WHAT DID I DO LAST TIME? “

 

 

…And if you think “Well I just need my arse kicking”………and are paying £20-50 an hour for it ….. you can probably get that a lot more affordably.

In fact – if you are needing “motivation to exercise”…..look no further than our Group classes , that start at £4 a session……an absolute steal!

Click the Image below:

 

Why Working Out Is Not Working Out

  • 75% of UK children spend less time outside than prison inmates
  • 1 in 12 children meet the physical activity guidelines of 60mins per day
  • Even small doses of Physical Activity can reduce premature death by 50%
  • Lack of movement leads to an Increase in depression and obesity……CLICK TO WATCH !!

John

THANK YOU Your Next Level Supporters!

We had a MASSIVE SHOWING of people supporting my personal cause to raise money for my good friend Sarah West – who is really ill, and 2 young daughters of her own…

Sarah, Olivia and Amelia

You may or may not know, but we heard about the effectiveness of Sarah’s chemotherapy fading, and there were suggestions of an alternative new treatment that was expensive and we wanted to help – with whatever we could.

So we put out a poster on our Facebook Page and Instagram Page to rally as many Your Next Level Fitness supporters and raise as much as we could……..

We had around 50 people come and take part (and many more donate!)

Here are a sample of the photos taken !

We managed to raise a MASSIVE £2000 !

Kiera coaching Nick, Harry and Will on band Pull aparts 😉
Warm up!
Boys with their toys!
More Warm up
Kiera Isla and Theo helping pack the rope away!

To see all of the photos – check out the Your Next Level Facebook Page or the Instagram Your Next Level Fitness Page!

A big THANK YOU to all involved and many who donated even though they could not make the day. Without you all, this would not have been possible and I feel blessed that so many made it happen and raise much more than we originally thought possible !

Lou’s Journey with Your Next Level Fitness

It all started almost 3 years ago when a friend asked me to go with her to a personal training session one Sunday morning – up until then I had thought I should do some form of exercise but found numerous excuses not to start!

I hadn’t heard of Your Next Level Fitness before then and really didn’t know what to expect.  Gyms can be very intimidating places especially if you lack confidence and are self-conscious which many of us are. So I can’t say I looked forward to that first session. The gym is relatively small (but perfectly formed!) with a really friendly atmosphere.  From first stepping into the Gym and reading the motivational slogans on the wall I got a feeling that I might actually like it. 

 John coached us through the session and I have to say I thoroughly enjoyed it.  We agreed that we would book onto a session the next week and “give it a go”

We started with the Tuesday and Thursday 6pm 30 minute Boot-camp sessions and after a couple of weeks I was hooked.  After a few weeks my friend dropped out but I carried on going to the sessions on my own and even added the weekly 60 minute Saturday morning session held outside on the Rugby field (in all weathers!).  Great fun!

Initially what I lacked in technique and ability I think I made up for in enthusiasm – I couldn’t do full press ups but could do them from my knees, I couldn’t hold a plank for very long but I had a go and that’s the main thing… you don’t know what you are capable of until you have a go.

We read about how exercise produces Serotonin and releases Endorphins which makes us feel good and boosts our mood ….. I can now say that I fully understand this and have noticed a huge difference in my physical and mental health since starting a regular exercise routine. 

Once I started to feel physically fitter I realised I would benefit more from the exercise sessions if I also made changes to my diet and lifestyle.  I started making small changes – reducing the amount of alcohol I drank, eating more slowly so as to recognise when I’m satisfied rather than eating everything on my plate and then looking for “afters” and taking notice of portion sizes ….. as a woman with a sedentary job I don’t need to eat the same size meal as my husband or son!

I started following the WW plan for food, mainly to give me some formal direction and fast forward a year I am now 3 ½ stone lighter but more importantly I am healthier with a healthier mind set in relation to food.

This has had a huge knock on effect to my exercise routine in that I am now able to attempt things I could only have dreamt about a couple of years ago.

The sense of achievement after completing the  Total Warrior event in Leeds with the YNLF team back in June 2017 was mind blowing – I have never done anything like that before in my life and although it was tough I loved every minute of it – I’m hoping to do it again…

When I started out I couldn’t do one full press up but with the encouragement of John and Lee at YNLF I can now do 10 decent full press ups in a row – I’m now aiming to do 12+

My latest victory is managing to do a chin up! I never thought I would be saying that! I’m aiming for 3 in a row now.

I’ve met some great people at YNLF who all have their own story as to why they are there – the most important thing is that …..they are there! 

I would say to anyone thinking about coming to Your Next Level Fitness just do it …. Take that step and you will never look back.   Like that well known advert says “because you’re worth it!!”

There are a variety of Boot-Camp session times and opportunities to use the open Gym where there is always a qualified PT around if you need assistance.  No matter how busy your lifestyle there will be a time to suit.

I currently do the Monday evening 5.30pm  60 min Boot-camp with John and the Friday morning 6am 60 min Boot-camp session….. but depending on my weekly commitments with my full time job and busy home life I can change these times to suit.

Who would have thought that that first Sunday morning session almost 3  years ago would lead me to where I am now feeling happier and healthier in my 50’s than in my 20’s, 30’s or 40’s?!

Thanks to all at YNLF for your support and encouragement ……….wonder what I might attempt next!

Lou Hunn 

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