Fitness MATTers

Hi everyone

Unfortunately due to recent ill health the studio will be shut for the foreseeable future

Getting results isn't about how big they are or how quick you see them

It's about constantly making progress on a consistent basis, no matter how small that progress may seem.

Never give up just because the progress you're making seems small.

Remember, the faster you progress, the more time commitment and sacrifices you will need to make

When we lose weight, we don't just lose body fat; we also lose water retention and lean body mass (muscle). If you lose weight without any form of resistance training, then around 25% of your weight loss will be from lean muscle mass.

Resistance training to maintain muscle while losing weight isn’t just so that you have a toned look. It’s also vital for your health.

Muscle is your biggest active metabolic tissue, and the largest site of glucose disposal. It’s vital for both your glucose control and metabolic health.

So the more muscle you have, the healthier you are and the longer you live

If you need some help with weight training or you just have no idea where to start, shoot me a message . I would love to help!

Spending hours in the gym every week to look great is definitely not a bad thing at all and is needed to get into shape.

The problem is that all that loading and pressure on our bodies leads to sore, tight, and achy muscles, which can impact our daily lives

Taking time out to have a deep tissue or sports massage every few months will not only speed up your recovery but also help you to feel more

We offer sports massage and deep tissue massage appointments to help you feel better and recover faster

Go to our website or send me a DM to book your appointment today

Rachel is a perfect example of the following:-

✅You don't need to be at the gym 6 times a week to get results.
✅you don't need to do cardio-only sessions to lose weight.
✅You don't need to be on a restrictive diet.
✅ That results take time, patience, and consistency.
✅ That you can still have a social life

Rachel lives a busy lifestyle and does not have time to train 5-6 times a week. She also did not want to stop eating her favorite foods as she knew this was something she would be unable to do long-term.

Being consistent and working hard is enough to achieve results, and this is something Rachel did consistently, leading to her excellent results
well done Rachel

You will get more benefit from a half arsed gym workout rather than being fully committed to sitting on your ass!

Every workout you do, no matter how long or good it was, will take you one step closer to your goal

Remember this the next time you feel like you didn't smash your workout

There is no point in focusing on how many calories you burn at the gym if you have no idea how many calories you eat!

It's like worrying about how much petrol you use on a journey, but don't bother checking how much fuel you actually put in your car!

You must focus on the food you eat, making sure it puts you in a calorie deficit rather than hoping that going to the gym will achieve it. The average person trains 3-5 times a week (3-5 hours per week). With 168 hours in a week, it's only a small portion of your week.

This is why you must spend the time in the gym doing something your diet can't do. Instead of focusing on how many calories you burn on a treadmill focus on resistance training so that you add muscle for a more toned look.

One of the biggest misconceptions out there is that you can choose where you want to lose the fat

Sadly, the science on spot reduction of body fat is clear: you can’t choose where your body loses fat through exercise.

When you train in a set area, you will build up the muscle in that area, making the muscle bigger, but it does not affect burning fat in that area of your body.

To lose fat, you need to be in a calorie deficit, which is achieved by eating a balanced diet and doing resistance training to add more muscle, which results in your metabolism speeding up. If you focus on training small muscles like your abdominals rather than doing a full-body workout, your progress will be considerably slower

With the rise of GLP-1 medications like Mounjaro, I wanted to give you my take on using them.

Im not the biggest fan of jabs, as personally I feel they are just putting a bandage over a huge cut.

But the fact of the matter is, these drugs aren’t going anywhere any time soon, so I want to educate and help you in making informed decisions when taking or thinking about taking these medications for weight management.

How it works
GLP-1s can help people lose weight by reducing appetite and improving insulin sensitivity. Resulting in you feeling fuller and therefore eating less to be in a calorie deficit.

Here lies the problem: firstly, it will not fix any bad associations you have with food, so when you eventually stop using them, you will end up back where you started. The other major issue is muscle loss, which, if you want to be skinny, is fine. but if you want to be stronger and look more athletic, then this will work against you.

For a short-term kick start, these jabs can help, but for long-term results, they can do more harm than good.

Do you think it's all downhill once you hit 50?

Just because you hit a certain age doesn't mean it's easier to put fat on and harder to lose it!

Sheena is the perfect example of why age is no barrier to fitness.

Wanting to feel fitter and get a more toned body, Sheena has shown exactly what hard work and more importantly, consistency can do.

By doing several bike rides a week, combined with boxing and PT sessions to tweak her diet and training,

Sheena has gone on to lose
10% bodyfat
6.5 inches off her stomach
in just 16 weeks

Are you finding that the more you try to lose weight, the more exhausted you are becoming?

As crazy and scary as it may seem, but in this situation, the last thing you need to do is cut calories further, track harder, diet harder, and add in loads of cardio,

In fact, what you need to do is almost the opposite, and rather than trying to force fat loss when you’re exhausted, you need to focus on feeling good, increasing your energy, and improving your mood.

But stop trying to force it from empty and feeling even worse!

If you are struggling to get your energy levels up or don't know where to start
Message me ‘Help’ for a chat with me to see what you need at the moment.
🪫→🔋

~workout

Do you have an all-or-nothing mentality?

If you can't give your absolute all to something, do you give up or not even try in the first place?

Or you get offered one biscuit, and now you’ve ruined everything so just carry on eating the packet and self-sabotaging?

This is where swapping to an all or something mentality could be your missing piece to achieving your goals.

I challenge you this week to apply all or something thinking to every challenge you face this week

Can’t train for an hour? It’s okay, work out for 30 minutes.

Can’t hit your 10k steps? It’s okay, do 8k instead

Have youe gone over your calories? Don't worry, it's fine to reduce them a little tomorrow.

Any actions you take that are in alignment with your goals is progress!

We are only human, you will slip up, fall off track, etc, it’s all a part of the process. Stop chasing perfection, it doesn’t exist