Dave Ward PT

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. Having a personal trainer will allow you to work around the injuries and still keep getting your workouts in.

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

Personal training slots available to start in January (25% off for FBC Harrogate members)

Classes and group training isn't for everyone, maybe you enjoy working out alone or with a friend?

If you are unsure whether or not you would like personal training, why not get in touch and book a free 30 minute session to try it out?

Why get a personal trainer??

✅ Provide personalised workouts

✅ Teach correct and safe technique

✅ Helps keep accountability levels high

✅ Will help create SMART goals rather than you aimlessly spending hours in the gym

✅ Help you instil lifestyle changes to ensure the changes you make are maintainable outside of your training sessions and throughout your daily life. If they don't do this then maybe find another trainer

✅ Will help you break through plateaus

✅ Help you see results quicker

If you are interested drop me a message :)

Dave

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?

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?

FITNESS FACT!!

Exercise increases your productivity levels, the feel good endorphins that are released from exercise are proven to help you be more productive throughout the day

So don't waste anymore tike and if you're looking for some 1-1 or 2-1 personal training with drop us a message and get started now. Or if youd rather be a in a class setting get yourself down to one of morning sessions - Monday to Friday 6:15-7am and Saturday morning 7-7:45am and 8-8:45am

Drop me a message if you're interested 💪🏼💪🏼💪🏼

How can the FBC Harrogate classes help me:

✅️ Accountability - I will be on you to make sure you are meeting the targets you set and attending the classes. You can also come with a friend and push each other past your comfort zones

✅️ Weight/Body fat loss - lose weight/body fat using the high intensity training method using resistance based exercises, mixed with cardio and core specific training.

✅️ Transform your body composition (body shape) - By building muscle using resistance training you will lose inches from your waist, change the way your body looks and get stronger.

✅️ Give yourself a feel good factor/stress relief, exercising, hitting a tyre and swinging a baseball bat will certainly help relieve your stress levels

✅️ Cost effective - unlimited classes per week for less than the price of your morning coffee!!!

✅️ Learn new exercises - using a range of different and unique equipment

Get in touch for more information and try our 7 day free trial now!!

⚠ Exciting opportunity for Personal Trainers ⚠

Are you a Personal trainer and wanting a new venue to work from in the Harrogate area? Away from busy commercial gyms.

✅ Private PT Studio
✅ Safe Space for your Clients
✅ Friendly environment
✅ Fantastic range of Equipment all included
✅ Excellent Rates
✅ Kitchen and bathroom facilities
✅ Free Parking

If this sounds your cup of tea then please get on touch either by DM or email at [email protected]

Thanks Dave 👍🏼

FBC YOUTH!! Tonight 17:00 - 17:45

Our brand new class aimed at all youths in year 7 to year 11 who may want to improve:

- A specific fitness aspect for there sport,
- There overall fitness level,
- Learn how to train safely and effectively in a gym.

All whilst having lots of fun doing this with like minded youths.

All classes will include plenty of plyometric work, Olympic lifts, sport specific drills, and much more that can be adapted for any sporting background

Our FBC YOUTH class will be on a Friday evening 17:00-17:45. If you are interested or have a youth who is interested, send me a message for more information 👌🏼💪🏼👏