Your mind your body tailored for you

Home safely and tired, what a week, but it’s time to get my head back in the game, as while the cats away the mice be pricks 🤦‍♂️

Back to work Monday and Christmas is looming,

Monday’s gonna be fun🙌

Bastard class Monday morning 9:15am welxome to everyone 3hrs £10 1 hr £5, I assure you of an eventful morning,

As for the mice 🐁 😡twats are gonna get it

The Benefits of using an Online Personal Trainer;

-Work out on your own schedule. ...
-Affordability. ...
-Communication. ...
-Access to an Expert. ...
-Motivation and Accountability. ...
- works around your routine. ...

Sound like something that would suit you? Give us a message to see how we could help you today.

“organised chaos” - How to time block

Does this sound like you?

"I havnt got time to go the gym"
"I havnt got time to meal prep"
"I havnt got time to go for a walk"

Use the event time strategy to finish everything you start and never again feel the dread of needing to get something done, catch up, or miss out.

Want to get started but it sounds confusing? It’s easier than you think!
This is the method I use personally, follow these easy steps;

• Create a Gmail account if you haven’t already got one.
• Download Google calendar onto your phone,
now you have the calendar set up on your phone you can start managing your time more efficiently. It allows you to put time away or “book” time for things you keep putting off or missing due to an messy schedule.
I’ll tell you how,
• Click on the time you want to “block off”
• Enter the name, for example (HIIT class) (meal prep)
• To schedule it weekly Click “more options” then click “does not repeat” and change to “every week.”
• Now that time is booked and protected in your calendar every week, you can even add location and a reminder alarm!
• Repeat for all regular daily tasks and see where you can free up and book in some time for YOU

***Schedule your most important work first***
Ask yourself which one task, once completed, would make all your other work easier (or even unnecessary)? Put this task front-and-centre in the first four hours of each work day.
It’s that simple.
If you have any questions at all about time management feel free to send us a message.

Your mind is a very important part of your health, you can’t work on one and allow the other to deteriorate,

Try and find a healthy balance, but give yourself a chance also to allow your mind to be happy,

Surround yourself with friends not frenemies,
Take a walk or tire your mind with positive feeling.

Use your kids as inspiration because to inspire them today is tough so you have this hobby of bringing them up correctly as best you can like you promised when they were born..

Work on yourself with Indulgence of future plans in abundance with goals you can achieve.

Help yourself today be a better Person tomorrow

(Mindset and exercise)

Your mindset when working out plays a huge role in performance; this is something I try to drill into my clients. If you think you can’t do something and tell yourself you can’t, then guess what... you’re probably not going to do it, chances are, you won’t even try it!

When it comes to training, whether it be weightlifting, endurance, weight loss, strength, competing or just generally trying to get a little healthier a positive mindset and attitude is essential.

Before you go to the gym what are you telling yourself? Are you thinking positive motivating messages? For example; “I’m going to smash this workout” “I can’t wait to get to the gym” “I feel strong and full of energy”

As you feel yourself fatiguing toward the end of a heavy workout and that deep burn inside the muscle toward the end of a set, what messages are you sending yourself? Are you saying “keep going” “you can do it” “push” or are saying “I’m tired now” “I can’t wait to finish” “how long left now” “I can’t do this” The effect these negative messages can have on performance is scary.

Positive thoughts when exercising can help push the brain to go that extra mile, smash your last squat PB or do those extra 5 burpees, as well as boosting awareness of your performance and progress throughout a session.

According to the research, which was published in the journal Health Psychology, http://www.apa.org/pubs/journals/releases/hea-hea0000531.pdf ) the way you think about your workouts may have actual effects on your well-being and overall health.

Becoming aware of your own thoughts and messages before and during exercise and recognising negative comparisons or restrictive thinking as its happening is the first step to altering these negative thought patterns. Before your next workout try thinking positive affirmations, when in the changing room just before you hit the gym or in the car on the way to the gym. Anything like “Today I’m going to perform to the best of my ability” “I will achieve my goals” “I feel good and full of energy, I can do this” This applies for the end of a workout too! Give yourself credit for all the hard work and stop comparing yourself to others, believe in yourself, be positive, be grateful have focus and patience and replace the “I CANT” for “I CAN”

www.apa.org

🏋️‍♂️ATTENTION🏋️‍♀️

We are now offering online personal training packages. 👀

Completely tailored to your goals, we aim to provide you with the best online personal training service possible.

What you get;
- Personal progress portfolio
- Complete nutritional package
- Calorie and macro targets specific to your goal
- Healthy snack guides
- Meal prep guide
- Healthy smoothie guides
- Training plans
- Tutorial videos
- Private member support group

Not to mention a good kick up the ass from us when its needed most 😉

If this sounds like something you might be interested in and want more info then give us a message and let's see how we can help you today. 😊

(what is BMR and TDEE?)

BMR and TDEE when understood will optimise your fitness goals! Problem is, very little people understand them.

I’ll start with BMR, BMR means Basil metabolic rate. Your BMR represents the amount of calories you need to function normally throughout everyday life. Things like breathing, blinking, eating, speaking, organ function, you know, generally being alive.

So what does TDEE mean? TDEE means total daily energy expenditure. It’s the name given to the total amount of calories the body needs on top of your BMR when taking your exercise into consideration. When exercising your body burns through alot more calories, the extra cals need to be added to the BMR to get an accurate idea of the amount of calories needed to achieve certain goals. There are specific calculators online that can roughly work these figures out for you.

Once we have worked out one of our clients BMR and TDEE it makes it much easier for us to determine what number of calories will be effective to trigger fat loss or muscle gain for example.

Follow these steps;
1. Find a BMR and TDEE calculator online and work out your BMR
2. Add your exercise volume and workout your TDEE
3. Adjust your calorie intake depending on your goals
4. Weight loss goal – create a calorie deficit of roughly 250-500 cals
5. Weight gain goal– create a calorie surplus of roughly 250-500 cals
6. Maintain weight – Follow TDEE calorie amount.

Hope this helped! Any questions feel free to message us

So, this page is about all things health and fitness, physical and the mental side.

Using a science based approach we aim to provide you with all the information needed to kickstart and maintain your fitness journey in a fun sustainable way.

Let's start off with a question;

What do you struggle with most when it comes to health and fitness and why?