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Injuries don't have to stop you exercising, within reason of course.

There are many muscles in the body and different types of training you can do to work around current ailments/injuries.

For example, if you roll your ankle, or strain a muscle in your leg. Providing you can safely move around the gym/class you can focus on your upper body whilst ensuring you're not working your lower body. You may have to go a little lighter in the weights department to ensure you don't involuntarily engage your lower body but it is certainly doable.

The majority of us use exercise as a stress release and if we are unable to exercise because of an injury it can be very demoralising and demotivating. So if you are able to exercise around an injury then you should definitely do so.

If you are unsure then seek professional advice, whether it be a physio, chiropractor or personal trainer. You could even come to an ELEVATE (upper body) or GRIND (lower body) class 😉😉😉

TRANSFORMATION TUESDAY!!

This amazing woman has really knuckled down in the last 8 weeks and her results speak for herself.

Hannah has had 2 x personal training sessions per week with myself and has really stepped up her game since the turn of the new year. Still enjoying the odd glass of wine whilst being aware of what foods she is eating she has lost a mammoth 16cm off her measurements with 5lbs coming off the scales too.

Week in week out you work extremely hard and even though I may have to show you more than once you do smash every exercise we do 😀

Well done Hannah, keep up the hard work and with this consistency you will only keep getting impressive results

WHAT WE AIM TO ACHIEVE AT FBC HARROGATE!

At our main aim is to help everyone who comes to us to develop and maintain a healthy relationship with exercise and food. Unfortunately most people have been lied to in the past, sold a 'quick fix' and had bad advice from many people.

Here is a superb example of a member of FBC Harrogate who had to miss a week due to illness raring to go on a sunday evening getting mentally prepared for the week ahead. The key words that he uses are 'it's part of my lifestyle now'.

Once you can get it as part of your lifestyle, exercise and eat relatively well routinely for your mental health, the physical improvements will come hand in hand. It is sometimes more difficult when we solely focus on the physical/aesthetic improvements. I must say it does work for some people but not everyone.

What do you struggle with the most in maintaining your 'healthy lifestyle'? comment below :)

FITNESS FACT!!

Regular exercise can improve your quality of sleep.

Regular exercise that is part of a consistent routine will increase your time spent in 'deep sleep' and quality of sleep. A main factor of this is due to exercise been a stress reliever and stress been one of the main issues for people struggling to get quality sleep.

Consistency is key!!

In most things in life we want the results right now with as little work as possible. The amount of people who I have worked with over the years who month on month will make progress, whether it be a few cm's off their waist or a few lbs off the scales and they will still be unhappy as they wanted more.

One person in particular comes to mind, After 6 months this person had lost 18lbs, dropped 2 dress sizes and lost over 15cm in measurements. Leaving her very happy at the end of the 6 months.

However, each month we had a small battle as from her point of view she 'only lost 3lbs this month', then the next month it was 'only 2cm's'. As I kept reminding her, stay consistent with your food and exercise and in 6 months time you will be a completely different person. 6 months later she was in fact a completely different person. Who 18 months on is still making progress, of course some months are better than others but over a longer period of time the progress is huge.

Morale of the story, stay consistent with lifestyle changes, be accountable with your choices and as long as you remember some days will be better than others you will always get to where you need to be over time. Any goal you set make sure it is achievable, think longer term rather than trying to get it all in 4 weeks.

Drop me a DM to start your personal training sessions now 💪🏼💪🏼

Protein Snack Ideas

Quick and easy snacks to ramp your protein up without taking a huge hit on the calorie front:

- Fat free cottage cheese - 16g protein per 150g serving (92kcal)

- Boiled egg - 7.5g protein per large egg (78kcal)

- Beef jerky - 10g protein per 92kcal

- Skyr fat free yogurt - 15g protein per 150g (92kcal serving)

- Protein bar - 20g protein per 218kcal

- Tuna - 27g protein per 113kcal

- Protein yogurt - 25g protein per 143kcal

- Protein shake - 20g protein per 92kcal

What is your go to protein snack?

Time spent in the gym v What you 'actually' do in the gym!!

It is very common now a days for people to spend hours in the gym at a time, half of which is spent scrolling through social media or taking selfies, you don't need to be in the gym this long to achieve your goals (the majority of people anyway)

When you are exercising to get the most from your time you should be completely focused on your workout with no outside distractions.

- Unfortunately doing 3-5 legs bums and tums classes alone most likely won't help you in the long run of changing your body shape, if that is your goal of course (fat loss), you need to have a good balance between strength training and some form of HIIT workout or gym class.

- Creating your own plan can be detrimental if you are inexperienced in it, for example you could have plenty of exercises that aren't contributing to your overall goal. For example doing 4 sets of 10 bicep curls as a sole exercise when your main aim is fat loss, isn't going to be very beneficial as there are many other exercises/combination of exercises you can do to increase the amount of stress you put on your body.

- Similar to above, but not adhering to progressive overload and increasing the weights you lift as you get stronger can lead to you plateauing. It is important you try record your progress so you aren't just guessing every time you go to the gym

This is why FBC Harrogate's classes are so popular and help get your results. 45 minutes from walking in to walking out the gym, no distractions, classes designed to push you each time, progressive overloading designed within each session through your personal tracking log and burning upto 700 calories a time.

If you struggle with motivation/concentration in the gym why not come down and try our '7 day free trial' where you can get a taste for the classes and see what we do and how we can help you reach your goals. We also offer 1-1 or 2-1 personal training () for those that are interested.

Comment or drop me a message if you would like more information :)

Physical v Emotional hunger

We can all struggle from snacking and overeating which inevitably can lead to us over consuming calories. It is important to distinguish the difference between physical and emotional hunger.

Physical hunger:
- Comes on gradually and can be postponed
- Can be satisfied with any type of food
- Once you're full you can stop eating
- Causes satisfaction and doesn't cause guilt

Emotional Hunger:
- Comes on suddenly and feels urgent
- Causes specific cravings (pizza, chocolate, ice cream etc)
- Eating more than you normally would and feeling uncomfortably full
- Leaves you feeling guilty and cross with yourself.

The next step is to identify your emotional 'triggers' and try your best to avoid them in the future or put in place some coping mechanisms. For me it is the feeling of 'needing' a sweet fix after my evening meal. I now choose to have some Fat free greek yog with honey and fruit. Keeping the calories nice and low whilst still getting my 'sweet fix'

What is your trigger?