Giles Fitness

Good evening all,
I have had to set up a new FB page for the rebranding of my business as FB won't allow me to alter this page.

I would really appreciate it if you would head over to the link below and give the page a like and follow to keep up to date with my latest updates and support the growth of my business.

Thanks in advance, I hope you have a wonderful evening 🤗

https://www.facebook.com/remedyfitnessandnutrition/

Amanda's Remedy My mission is to help clients break free from diet culture and fall in love with movement.

Who has heard the term MetCon thrown around in the fitness world?

Have you wondered what it is?

Well, let me tell you.

MetCon = a training method to stress and strengthen specific energy pathways to fine-tune your body’s metabolic function. At the same time, building stronger muscles, improving cardiovascular performance, and burning fat.

This is very popular in the CrossFit world but can take a number of forms as shown above.

So, what are the metabolic benefits?

🔹 Working at a higher intensity increases our cardiovascular fitness, which improves our body’s ability to move oxygen and nutrients to our working muscles as well as remove metabolic waste, which allows you to keep performing that activity. Over time we will start to find this intensity easier and can push our performance further.
🔹 The high intensity leads to a high the energy expenditure. This is both during the workout and afterward, thanks to post-exercise oxygen consumption. Basically the more intense the workout, the more energy it takes post-exercise to bring our body back to its resting state.
🔹 The exercises a MetCon workout requires will make us stronger by building more muscle mass. And maintenance of muscle requires more calories than maintenance of fat. That’s because protein synthesis—the method by which muscles grow—is one of the most energy-consuming cellular processes.
🔹The consequential extra muscle mass also increases glucose uptake capacity and improves insulin sensitivity. This is associated with reduced disease risk.

Incorporating at least one session a week in this MetCon style may prove beneficial for health and fitness goals!

To enquire about a personalised training plan that could incorporate this style of training for you, send me a DM or comment below 💙

What you eat may be having a bigger influence on you than you realise!

Our nutrition impacts numerous functions within the body. This could be a positive or negative effect depending on your food choices day-to-day.

The image shows just a handful of areas your nutrition could be influencing.

🔹Are you experiencing regular stomach complaints (cramps, bloating, gas, constipation)?
🔹Do you feel intense feelings of “hanger” through the day?
🔹Do you hit mid-afternoon and feel you need a nap?
🔹Are you struggling to maintain a healthful weight?
🔹Do you feel you could enhance your mental health?
🔹Do you suffer with “brain-fog”?

Refining your nutrition with Nutritional Therapy may be just the thing you need to potentially enhance the areas listed above.

Using the power of food to facilitate a happy and healthy life 🍽❤️‍🩹

To book your free discovery call with Amanda’s Remedy send across a DM or book through the website link in the bio 📞💙

As the saying goes…

Variety isn’t just the spice of life, it is an excellent way to ensure you are consuming a diverse and nutrient rich diet to help facilitate optimal health.

Do you find yourself having the same 7 dinners on repeat?

Why not challenge yourself to a new recipe a week?
🔹Pack it full of vegetables, maybe some you’ve not had in a while or tried before.
🔹 A protein source, you could go plant based or try a animal product you don’t have often.
🔹 Some healthful fats, maybe toast some almond flakes and sprinkle them on top or swap your salad dressing for a drizzle of olive oil.
🔹Unrefined carbohydrates, aim for wholegrain sources in an appropriate portion. Maybe some brown rice or quinoa.

Comment below your recipes and help inspire others 💙

📱Online Training 📱

🔹Do you lack structure in your gym training?
🔹Have you plateaued in your progress?
🔹Do you struggle to always remember the correct technique?
🔹Is accountability a barrier in your fitness journey?

If you answered “YES” to any of these, I would say you could hugely benefit from working with a Personal Trainer.

However, I know this isn’t possible for everyone.

🔹Do you have a sporadic schedule?
🔹Do you travel for work?
🔹Do you prefer to train alone?
🔹Do you love an app?
🔹Do you like the convenience of your training needs being in one place?

If you have answered “YES” to any of these questions, then I believe online training is just what you need.

A PT (me) in your pocket to help structure your training, facilitate your progress, provide demonstration videos and aid accountability.
An app that keeps all your training data in one place. Syncing with Fitbit, Apple Watch and MyFitnessPal.
An app that can be used wherever, whenever and completely alone, with direct communication to your trainer (me).

If you think you could benefit from online training drop me a DM today or head to my website (link in bio) and book a free discovery 📞💙

Photo Credit: 📸

If your aim is weight loss, would you:
A) Engage in cardio training
B) Engage in resistance training
C) A combination of the two

In my experience as a PT I have heard the phrase (or along the lines of):
“I want to loose weight, so I need to up my cardio”

There is a wide spread misconception that cardio based training (running, cycling, rowing etc) is the ultimate way to achieve weight loss.

The premise of cardio training is to condition your cardiovascular system. The efficiency of your heart, lungs and associated blood vessels.

It does tend to come with a significant calorie burn but this does not mean it is the queen bee of weight loss strategies.

Resistance training tends to fall by the way side for a number of factors. Some I have come across:
🔹Lack of confidence
🔹Fear of looking “bulky”
🔹Not realising it’s positive influence on weight loss
🔹 Lack of awareness of the long term benefits of resistance training (bone density, muscular strength, posture improvement)

So, how does resistance training influence weight loss?
Of course, some calories are burnt during the session.
Nevertheless, increased muscle mass as a result of resistance training impacts your resting metabolic rate.
Meaning you have the scope to burn more calories at rest.

Let’s conclude!

🔹Cardio training can be beneficial for weight loss and is strongly advised to support and optimise your cardiovascular system.
🔹Resistance training also has awesome benefits for weight-loss. Enhancing muscle mass and influencing your resting metabolic rate.
🔹Therefore, my answer is “C”. A combination of the two.

DM me today to enquire about how a tailor made resistance training program for you, could help you achieve your weight loss goals 📥💙

Photo Credit: 📸

Weight Management ⚖️

Do you feel like you have tried everything and anything but nothing seems to work?
In the case of weight-loss.

🔹Countless diet trends.
🔹Various “skinny teas”.
🔹So called magical powders and shakes.
🔹Relentless training routines.

However, nothing seems to work or doesn’t seem to work long term?

Nutritional Therapy support could be just the thing you need.
A personalised approach using the power of food and lifestyle interventions to help you achieve your goal.

This isn’t a short-term fix. It’s a method of building a sustainable, lifestyle change to help you successfully manage your weight.

To book your free discovery call drop me a DM or head over to the website in my bio 📞💙

Photo Credit: 📸

🔎Detective work🔍

Figuring out if a food item contains sugar these days can seem like detective work 🕵️‍♀️

The image outlines just some of the many names sugar goes by on food labels.

Lots of us may have the image that sugar is just the white crystals we may add to a cup of tea or when we bake a cake. Yet, sugar is actually in numerous different foods under a whole host of different names.

Despite its many guises it’s impact on your blood sugar is relatively similar.

🔹Could you be consuming more sugar than you think?

🔹Do experience feelings of hanger, lethargy, cravings?

🔹Do you think you could feel better day to day?

Looking at your diet may be just the thing you need, and managing your sugar intake may be the starting point.

Book a free discovery call with me today to learn how Nutritional Therapy may be able to help you 📞

Book via DM or my website (link in bio) 💙

I am back 🥳

I have had a very refreshing annual leave. I have spent quality time with my loved ones, soaked up some sunshine and relaxed with a few good books ☺️

Now time to get back to my passion. Helping you become the happiest and healthiest version of yourself 🙌🏻

My Personal Training services will resume as normal from tomorrow at 6am 💪🏻
I am fully booked for August and have just a few 8am slots left for September (DM me if you would like to secure one of these 📬)

Also so exciting news! I am not explicitly advertising my Nutritional Therapy services just yet (waiting on website finalisation and the like). However, I am now fully insured and registered with BANT and the CNHC allowing me to practice as a Registered Nutritional Therapist.
Therefore, if you were interested in this service drop me a message and we can book in your free discovery call 📞

Super excited to reconnect with all my wonderful clients this week and continue supporting them through their fitness journey 💙

Take it slow 🐢

Rather than trying to run before you can walk and setting yourself up for failure.
Implement change one step at a time.

You took years to establish your current habits, it’s unrealistic to think they will suddenly change to new ones over night.

As an example:
If you are looking to start exercising.
Rather than setting a 0-100 goal of hitting the gym 6 times a week.
Why not try, 1 gym session a week and a daily 15-20 minute walk.

Break down the healthful habit you want to achieve in to small manageable chunks.
Over time these chunks can build on each other and voilà you have successfully achieved the healthful habit you set out to establish.

As the saying goes, slow and steady wins the race 🏆

Fully utilising my break from work and gave some mid-afternoon paddle boarding a go at 🌊

Another great example of a fun and different way to stay active.

Movement in any form is great for your mind, body and soul.

Don’t be afraid to step outside your comfort zone and try something new.

I started today with no idea what I was doing but with an open mind at giving something new a try.
Yes, I fell in during the lesson 😂 (surprisingly not as cold as I was expecting 🙌🏻).
But that doesn’t matter! Nobody is perfect on the first attempt.

What does matter is I gave it a go, I moved my body and actually, I had a brilliant time 🤗

Big thank you to our instructor Tim for an excellent taster session, I’ll definitely be giving it another go 👌🏻

📣SEPTEMBER DIARY OPEN 📣

Heads up everyone, my September diary has opened a week early!!

I am on annual leave as of tomorrow so response time to emails/messages will be delayed.

I encourage you to get booked in as soon as you can to secure your desired September dates and allow the best opportunity for those on my waiting list to also book slots.

Drop me an email, text message or DM. I look forward to hearing from you 💙