Some of you will already know me from the gym, but for those that don’t, and for those that are contemplating attending, my name is Lisa, and I’m a new Coach at Your Next Level Fitness in Hessle.
My journey here started just over 4 years ago, when I struggled to get my weight off after having a baby to then find out I was Peri-Menopausal too! I went from being sooo big, that I couldn’t bodyweight squat without feeling so much pain in my knees, no confidence at all, to then strength training at least 4 times a week with no pain at all and loving it!
Don’t get me wrong, it wasn’t easy and it wasnt quick!! But once I realised I was committed, and realised I deserved to change, with the constant support from my Coach John (and a jiggle around with my ‘time’ to put myself first for once) I really went for it and worked very hard. Consistently turning up 4 times a week for class plus open gym sessions.
After a good 2 years and being 5 stone lighter, I decided I wanted to help other people that struggle with their weight and eating habits too, so before I knew it, I’d qualified in Level 2 Gym Instructing, Level 3 Personal Trainer and Level 3 Nutrition Coaching too. Level 4 Nutrition is starting very soon!
My aim this year is to become a Womens Coaching Specialist. We have so much going on with our hormones and have a diet culture to contend with too!
I am so passionate about wanting to make people feel good about themselves again. We all deserve this. We all have hectic lives in different ways, that sometimes that results in our own needs coming last.
So if you feel ‘now’ is the time for you to change and put yourself first, then contact me on 07908 158700 or email me email@example.com.
I would love to help you reach your goal and feel good about yourself again. xx
Your Next Level Fitness in Hessle has had somewhat of a big upgrade last week. Our delivery of several machines to help us with all clients who struggle to squat and deadlift finally arrived after weeks of delays !
A big thank you to all the guys involved !
Check out how last Thursday went below!
As you can see – it was pretty heavy!
I couldn’t have done it without Aaron, Chris, Robbie Jen Michael and Lisa…..and thank you to the class people who were patient as we moved things around!
We will still be using our other free weight exercises we always have – these machines give us some options for those clients that have knee hip and back pain…..and also the ability to load areas safely. It was my lower body day yesterday and I still had my main exercise as a safety bar barbell squat……. I was just able to use a machine leg curl rather than a ball which was better 🙂
I’ll keep you all posted with what and why next time…… if you have any questions and feel like you’d like to start up again or have a look around and a chat, CONTACT ME HERE and we can arrange a mutual time 🙂
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!
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!
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.
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
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.
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?
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 ***
“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 ?”
“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 !
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.
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.
Over the coming months, I ditched the aerobic classI 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.
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
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 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!
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!
You may have heard about the recent Your Next Level Expansion!
CLICK HERE to Read about the new personal training gym in Hessle where we started the last phase of the process.
Today’s update is about 2 of the coaches that you will be seeing a lot more of if you are involved in the Your Next Level Fitness Family!
Hi Everyone, my name’s Lee Wiles.
For some of you I won’t need an introduction to, but others I haven’t yet had the pleasure of meeting.
I’m happy to let you all know that I am going to be working with John and his team at the new Your Next Level Fitness gym.
Having known John for almost ten years – in that time I’ve learnt so much from him having been trained by and training with him.
I am hugely passionate about health and fitness and I can’t wait to get started using the knowledge I’ve learnt from courses I’ve undertaken and from John himself.
I know that when you all see the new gym, you will agree that it is going to be something special and I’m really excited that I’ll be there helping you with your training and to achieve your goals.
Wishing you all a very merry Christmas and looking forward to seeing you in 2016.
Here’s James with his own words:
Hi folks, my name’s James Bednarski & excited to be a trainer working with John at the new venue.
I live 5min away with my wife & little girl so im a local lad! My passion is helping people to live happier lives through great health, so you’ll come across me doing Personal Training, Sports Massage & some of your Bootcamps.
Im looking forward to working with Cam again after 10yrs & really looking forward to getting to know guys in workouts & socially,
Have a great Christmas see you soon!!
Both Lee and James are going to be a massive help at the Your Next Level Fitness training ……Watch this space and you’ll get to meet them soon!