JR Fitness & Conditioning

REFUNDABLE WEIGHT LOSS CHALLENGE

We're about to restart our 6 week REFUNDABLE WEIGHT LOSS programme and are taking on new applicants.

CLICK FOR MORE INFO: www.pinnacleperformance.uk/project-transform

Do you want to drop a few lbs before the Christmas season? NOW YOU CAN!

This project is for anyone who
- Wants to lose fat
- Has lost motivation to exercise
- Has had a dip in energy levels or feels sluggish
- Doesn't feel or look good as good as they would like
- Wants to make positive changes to their health & fitness

With our Christmas Shred you will discover the most effective & fun way to transform your body & fitness

- Get toned, lose fat & look like how you want to look
- Have more energy
- Feel stronger
- Decrease stress
- Increase confidence
- Enjoy exercise
- Get results
Plus much more

WE HAVE 10 SPACES LEFT

If you're ready to make a dramatic change to your health and fitness fast, click the link for more info

www.pinnacleperformance.uk/project-transform

🚨 LIVE DJ FITNESS CLASSES 🚨

📆 Wednesday 6th July 2022
⌚ First Class starts at 5.30pm - runs every 30 minutes until 7.30pm

will be performing a 2 hour DJ set in studio to promote .uk at

We will be a running a 4 different, 30 minute classes over the 2 hours, some of our most popular and members firm favourites, its going to be epic and amazing atmosphere with all our LED lighting popping off.

⬇ Comment below to reserve your place ⬇

The end of a chapter. it’s been a blast and I’ll miss the place. I’ve met some fantastic people, staff, PT’s and members and wish you all the best. Much love 😘

This amazing and inspirational 65 year old Jean is attempting to run a half marathon in memory of the passing of her lifelong best friend Kathryn Ainger on Thursday 27th May 2021

In February 2019 made some changes to her lifestyle and lost an incredible 24kg (3.5 stone)

A true inspiration that she is, she inspired her lifelong best friend Kathryn to also make some healthy lifestyle changes as her weight had taken a turn for the worse to a point she became house bound and near immobile weighing 150kg (23 stone).I started to help Kathryn in October 2019 and she started to lose weight. Her motivation rocketed as we spoke of plans to get up and walking so that by the time spring came around (April 2020) we could be walking/exercising in the park, a million miles away from what she thought she could achieve months prior.

In the new year of 2020, Kathryn became unwell and suddenly passed away. During the short time I knew Kathryn, she came across as the life and soul of the party, witty and caring.

Kathryn made donations to the Donkey Sanctuary which was also in her final wishes at her funeral.

Jean kept smiling and carried on but turning 65 years of age, after losing an impressive 24kg, she wasn’t satisfied and needed a new challenge. With her new found love of running we decided it would be fitting to run a half marathon in Kathryn’s memory. What makes Thursday 26th May even more special, is it would be Jean’s late mother’s birthday.

If you’d like to make a small donation, it would mean the world to us

https://www.justgiving.com/fundraising/james-robinson97?

Next weeks outdoor classes are now live and bookable using:

https://goteamup.com/p/1987488-jr-fitness-conditioning/

HOW TO PLAN YOUR TRAINING SERIES PART 6 - TAKEAWAY MESSAGE

Train smart. Your body is an amazing and unique thing. You should always be looking to challenge and improve and to do so, you need a plan - REMEMBER: Fail to plan, plan to fail.

It won't be perfect.......but it will allow you to:

1. Set targets
2. Record progress
3. Review and make amendments
4. Dictate if your being successful

So many times, conversations with gym goers about progress towards their goal and how they train to achieve it and 90% of them either a) have no structured goal to work towards (except getting massive) or/and b) wing their workout with no structure or plan.

They attend 5-6 days per week for hours on end, sometimes even twice a day with no change in physical appearance, strength or fitness.

How you train matters and makes the difference between achieving and not achieving results.

PROTEIN MARKETING, DON’T GET SUCKED IN

Think gym, think protein. The supplement industry has an estimated worth of £15 billion in the UK, £66 million of which coming from protein products alone.

So why are we so protein driven?
They’re so many studies that show us that protein is an important component to dietary health especially amongst exercise and fitness, adding that with 50% of the overall general population (64% aged 18-24) who exercise for 30 minutes or more, at least once a week making supplements a staple part of everyday diet.
The number of food and drink products launched in the UK with a high protein claim has risen 498%. You can't walk down the aisle in the supermarket without seeing the term high protein slapped across products that you least expected.

DON’T BE FOOLED!!

I’m not telling you to start comparing every item that claims to be high in protein, however for what it's worth, you might save some money by sticking to the non high protein labeled product for a few grams difference in protein. Some products are specifically manufactured for the fitness industry protein market such as protein bars like Snickers where there is a huge difference.
When researching the topic a shocking finding was made between the weetabix original and weetabix protein. The weetabix original protein content per 100g was 7g less than the protein version, however the figures become significantly increased on the protein version when comparing the protein version label with added milk whereas the original label didn’t show the protein content with milk, thus taking into account the protein content with the added milk to make it more attractive for protein consumers.

If you do read the labels, look at the whole picture before chasing the protein, just because it says ‘Protein’ on the front.
Other things to look out for include: Salt, Sugar and order of ingredients.

*To claim a food as ‘high in protein’ or the same meaning, the product must provide at least 20% of the energy value in protein e.g. 100g of cheese can be claimed to be high in protein if it contains 20g or more protein.

WAYS TO REDUCE CALORIES WITHOUT TRACKING

tracking calories, how can we know that we’re consuming less food......we can’t, however following on from ‘Should I Track My Calories’ here are ways to control calorie intake without having to track:

- Consuming less carbohydrates and fat can limit the number of calories consumed through the day, reducing hunger and calorie intake

- Fasting is an increasingly popular way to diet, alternating days (5:2), Intermittent (skipping breakfast) however after a systematic review of 11 studies there was no concrete evidence that it is a superior way for fat loss. What fasting allows you to do in theory, is to consume less calories due to having a smaller feeding window. One study found that alternated fasting saw an average of 370Kcals a day saved.

- Not getting adequate sleep can decrease leptin (hormone that decreases your appetite), increase ghrelin (hormone that increases your appetite) and produce more cortisol

- Smaller portion sizes decrease the amount of calories you consume by 17.5%. Great ways to control your portion sizes are by eating more frequently and using smaller implements (bowls, spoons or plates). Research suggests that using smaller spoons will decrease calorie intake by 8%. Consuming the same amount of food and splitting it up more frequently over the day e.g. 6 meals rather than 3 will decrease the chance of feeling hungry and therefore reduce your grazing habits.

- Eating more vegetables or nutrient dense foods carry less calories than those more satiating (calorie dense). The stomach doesn't tell us we’re full based on the number of calories, rather the volume of food consumed therefore when comparatively eating 200Kcals of vegetables vs 200Kcals of cheese, the feeling of fullness will be achieved via the volume of vegetables over the cheese. Researchers tested this theory by providing subjects with 300g of salad prior to a meal, reducing calorie intake by 11%.

- Drinking water pre meal has a similar impact as eating more nutrient dense foods in fact consuming 500ml of water prior to eating can reduce calorie intake by 22% and 44% increased weight loss over a 12 week period. When our bodies are dehydrated, our hunger increases as a way to gain liquid via food sources even if just eaten an hour ago.

- Consuming more protein will keep us satisfied for longer with research suggesting
that increasing your protein intake by 15% will decrease your overall caloric intake
throughout the day.

- Planning your week and shopping for the things you need goes hand in hand.
Research has shown that without preparation in food choices and with access to a wider range of food items, food intake will increase significantly with an average weight increase of 2.3kg in a week.

HOW TO PLAN YOUR TRAINING SERIES PART 5 - HOW TO PROGRESS & IMPROVE

Progressive overload is the principle in which you take an exercise you can do and then try to increase and improve your physical output such as running 5k or going from 10 bodyweight squats to squatting your bodyweight in weight for 10 reps.

Majority of people have come across or understand the concept without actually knowing how to apply it into their training.

1. Increase the load or weight
2. Increase the volume - do more with that load
3. Improve range of motion - allows you to increase load and perform better technique
4. Improve technique - activate muscles effectively, decreasing risk of injury
5. Increase intensity - apply more effort, complete in less time
6. Increase TUT (time under tension) - the amount of time you perform 1 repetition
create maximum muscle tension
7. Decrease rest - resting for shorter periods
8. Incorporate variations of certain exercises - changing hand or foot position, uni-lateral
(single limb) rather bi-lateral (both limbs), equipment etc etc.

HOW TO PLAN YOUR TRAINING SERIES PART 4 - CHOOSING YOUR EXERCISES

When creating your training plan, considerations of which exercises to choose and in what order to perform them. Neglecting muscle groups is out of the question therefore ensuring that you have highlighted hitting each muscle on that desired split with the appropriate volume and frequency.

But how should I split my routine and what order should I do them?

The vague answer is - it’s down to you as there are many variables that will determine it such as, your experience, your current ability levels, lifestyle, goals etc.

Options include:
- Single muscle sessions (aka - The Bro Split)
Training one muscle only per session e.g. Biceps. Ideal for those with time on their hands who spend their entire time in the gym, advanced trainers, those competing or those looking to develop aesthetics and muscle symmetry.
- Primary and Secondary (agonist and antagonist) muscle group sessions
Working muscles that work in opposition e.g. Biceps and Triceps, a popular choice amongst gym goers
- Full, Upper, Lower sessions
Training each muscle group as a whole (full body) or splitting the routine from the transverse plane of movement (upper & lower). A general great starter to planning a training routine that allows for appropriate volume to be split and achieved over the week.
- Push, Pull & Lower
Training vertical and horizontal push and pull exercises close to movement based exercise and another general great starter to planning a training routine that allows for appropriate volume to be split and achieved over the week.
- Movement based exercises
A functional way of training as each exercise follows a plane of bodily movement, a good way to master technique, satisfy each muscle group without neglecting any.
- Multi Joint & Single Joint
Also known as Compound and Isolation exercises. Compound exercises are regarded as the big lifts and require more energy to perform that award many benefits to physique and health.