The Power Of Having a Purpose

 

 

The power of having a purpose

Everything we do in life will have purpose, every meal you eat, every training session you do, every second you sleep. If you can manage the directions of these things and make sure the purpose to help you on your journey then you will without doubt reach your goal. So just ask yourself, ‘is this helping me move forward?’….

I believe the key to having success in achieving your goals is to have purpose in what you are doing. From the little things you do in the day to the big things you do, every bit is as important as each other in the journey to achieving what you want.

Every day I work with people who want to do achieve something in a physical capacity about themselves, whether it be loss weight, gain weight, decrease body fat, increase strength, become fitter, every one of them will start with the initial idea of how they would like their physical aspects of them to change.

But….

No matter how much training you do, and pushing you get from your trainer or how much you want to fit into that dress or bench that heavy weight, it won’t happen until you change one thing.

Mind-set.

How do you see training?... is it somewhere you go to go through the motions, have a chat, a way to stop feeling guilty form the lunch time donut?

Or do you go there with PURPOSE. Does every set, every rep, every minute blasting the cross trainer have a purpose and reason. When you go to train, make sure you are training for your goals, not for the goals of the people you are training with. Theirs will be different.

Be selfish, it’s your life and your goal. If your training to lose body fat and struggled with your weight for years, then you train with your best friend but they are training for a 10km race then one or probably both of you will end up compromising your training and meeting in the middle somewhere, leading to not really an efficient session for either of you. Making you feel further away from your goal than ever.

Be selfish. Make sure the purpose of your training is strong and heading in the right direction for YOU.

How do you see food?... is it breakfast, lunch, dinner and snacks? Are you trying to eat something you see as healthy because you think that’s the best thing do you, and if not then you always have tomorrow to try a bit harder?

Or do you see every meal as an opportunity to help your body recover, do you make sure you put the best ingredients into your body as this is what will be fuelling it in your next workout and you want to smash that PB. Every meal should have a PURPOSE, it’s a way to boost metabolism, and a way to repair broken muscles and a way to fuel the ass kicking you’re going to give your body day after day until you reach your goal.

I always say to my clients to eat to be fit, not skinny. If your trying to increase your body weight then you also need to eat with purpose, this is even more important as you will be used to a maintainace level and you need to go beyond that. But think about it, if you are 90kg and your goal is to be 100kg then go and eat crap and you will make it, but put some purpose in there and be 100kg at 10% body fat then that’s where the hard work starts and the meals matter and what goes into your body matters.

Fuel your workout as you would fuel your car, or you will break down.

This is not just for health and fitness; it translates into all aspect of life, careers, socially, relationships etc. Set your goals, follow them with purpose and succeed.

I hope you reach your goals, whatever they may be, I will reach mine!

Believe in where you are going and don’t listen to people who don’t understand, as their journey will be different to yours.

‘At 1^st they will ask why you do it, after they will ask HOW you did it.’

Thanks for reading. 

Nick Bell
Personal Trainer

New Body Fitness and Nutrition
Official Pro Grips Dorset

 

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Burn Fat Fast!

Burn Fat Fast

When we hit the gym and our aim to lose weight, or FAT more precisely there are a number of paths the gym goer has. Initially the first reaction may be to jump straight on to the treadmill, cross trainer or bike and trash out 30 odd mins of moderate pace exercise, going through the motions and not really accomplishing anything except for depleting a bit of your glycogen stores and most probably making you quite bored an dishearten towards exercise in general. This may seem like the right path but it is not.

Don’t get me wrong, this exercise is good and if you are coming form an very sedentary lifestyle then anything is better than nothing and you will have some positive effects…but let me tell you the secret…Fat Loss is not that hard…J

First things first…Weight loss is not the answer…Body Composition is what will give you the lean, toned look you are after.

Take a look at this comparison of Body Fat vs Muscle Tissue.

  

So if you weight 12st with a Body Fat of 10% you will look a lot better than weighing 10st with a Body Fat of 20% !

***Muscle burns 4 TIMES as many calories as Fat just by being in your body***

Try adding these 5 guideline to you training to aid your Body Composition and start getting the results you what!

1.      Kick-start your day with 10-15 mins bodyweight exercises at home. Try this short routine to blast your metabolism and get your body stoked for the day!

·         30 Seconds Jogging on the spot with high knees

·         10-15 Press Ups

·         10-15 Squats

·         10-15 Tuck Jumps

·         10-15 Burpees

·         30 Seconds Skipping

*** Repeat this 5 times resting 30 seconds between cycles***

2.      Start your gym workout with Resistance Training. 

Aim to do at least 30 mins of resistance training targeting the whole body before you hit your cardio part of the workout. By doing this you are aiming to break down muscle fibres which then have to be repaired by the body. This recovery takes energy and the body will therefore be using excess energy for the next few days to do this.

With Cardio training the body is able to recover a lot quicker so although you may burn more calories in the session by hitting the treadmill, the resistance training will burn a lot more in total over the next 48 hours!

3. Stick to Compound or Multi Joint exercises over Isolation or single joint exercise.

A squat will use a lot more energy than a bicep curl and also break a lot more muscle fibres. Its all about getting the most Bang for your Buck in the more efficient way possible. 

Try this routine to hit all your major muscle groups a get that fat melting off you!

·         Warm Up 5-7 Mins Cross trainer

·         5 Sets of 10-15 Reps Squats with 30 seconds rest in between. If Bodyweight squats are too easy add some weight!

·         3 Sets of Weighted Burpees. Hold on to Dumbbells as you do these so you have to press them as you stand up. Remember to keep you head up and back straight. 30 Seconds rest between sets.

·         5 Sets of 10 Reps of Bent over rows, Barbell or Dumbbell. By doing this we are working  are back which is one of the biggest muscles in the back with a big Multi Joint move. 30 Seconds Rest between sets.

·         5 Sets of 10 – 15 Reps of Press Ups. These can be done on your knees or as a complete press up if you can. Keep the movement slow and don’t rush it, touch your chest on the floor and as it touches lift you hands of the floor and then push back up. No cheating allowed ;)

***This will be a great start to your workout routine, hit all your major muscles and really set your fat burning furnace on fire!***

4.      Follow your Resistance with cardio.

If you have hit your resistance with maximum intensity then by the time you come to your cardio, you will be primed to really start attacking you fat stores for energy.

·         Add 20 – 30 mins of Low intensity or High intensity interval training cardiovascular exercise in after your resistance work.

This will cause the body to take most of its energy needed from fat cells as the resistance training would of depleted the favoured energy source of glycogen.

***With the Low Intensity aim to keep your Heart rate at around 60 – 70 % of its maximum for the entire time. (Find out your heart rate zones on our Free heart rate calculator)***

5.      Protein is the Whey to go.

Add a source of Protein to every meal. Not only will this aid in the recovery of your muscles and body, it will also help decrease your appetite so that you don’t reach for that sugary treat and more importantly, minimises the insulin release so that your blood sugar levels remain more stable.

Try adding one of these sources of protein to your meals

·         Whey Protein Shakes

·         Chicken Breast

·         Turkey

·         Lean Beef

·         Salmon

·         Tuna

·         Eggs

·         Beans, peas and Lentils

·         Low Fat Dairy (e.g Cottage Cheese)

So there you have it.

Try adding a few or all of these guidelines to your training in your quest to Burn Fat Fast!

Eat Clean, Train Hard, Win Easy

Thanks for reading.

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

Official Pro Grips Dorset

For more health and fitness tips visit our website and check out our FREE health and fitness downloads... New Body Health and Fitness Tips

BBC's 'The Truth about Sports Products' Review

BBC's The Truth about Sports Products

Review

This is my OPINION on this program that i saw last night. My initial reaction as soon as it finished was, where has that hour of my life gone that i cant get back?!
I'll try and explain why...

I was really excited last week when i saw this advertised on the TV and immediately set hit my record button! Being a personal trainer, running New Body Nutrition which provides sports supplements and having used a wide variety of sports supplements in my own training for a number of years now with what i believe is a POSITIVE effect, i was extemely keen to see what type of a light they would shine of the multi million pound market that is 'Sports Products'.
Im not going to lie and say that all sports supplements and products will be the difference between running a 100m in 12seconds and 9.69secs or take your bench press from 100kg to 200kg as that would be ridiculous, but do i see tham as a valuble ADDITION to an athlete's (elite or recreational) training and nutritional programs?..well yes i do.
Whether the benefits are completely physical or Psychological there are millions of products and users of products that will have a better training session, run a better race, stick to a healthy eating plan because of these supplements and products.

Im going to try and put it into a few different examples that i have had and also i hope alot of people reading this may be able to relate to also.

I used to play hockey at a good level (well i like to think so..) and on the odd occasion i was known to be able to drag flick the ball from a short corner into the top of the net, this is a skill is mastered by Sohail Abbas of Pakistan and the highest goal scorer in field hockey history! For this reason i sough out and bought the exact stick that Sohail used and his signiture stick. Was this any better than a rivals company's stick that could of been half the price?... probably not. Did i feel my performance was increased by this piece of equipment over that of another stick?...yes without a doubt!
So whether this was a case of a phychological edge or benefit in my performance or a direct performance enchancement, it doesnt matter. The bottom line was that my performance increased by using this 'Sports Product'!

Now this is the major flaw that i had about the program on 'The Truth about Sports Products' was that it didnt deal with any of the phychological aspect of sports performance and yet during every interveiw that they had with an athlete who used sports product, each and every one commented on how they believed that it helped and aided there performance!

Usain Bolt is the fastest man in the world, full stop! He has been for a good few years now and the success that he has had in a mix of many things. This includes the sports products he wears, the effort he puts into his training and the most important thing of any successful person, a stong mind!

 The 2011 World Champioships Usain Bolt was a guaranteed winner of the 100m, all he needed to do was turn up and run the race, what did he do? turned up and false started, was disqualified and Yohan Blake won with a time nearly half a second slower than Bolts PB.

Why did he false start? he said in his head his mind was saying go, go, go. Whether the gun had gone off or not his mind had given him the power to move, too early and cost him the world championship.

Poweraid and Lucazade!

There was also massive what seemed like attack on sports drinks that offered sodium replenishment durning exercise stating that 'unless you are an elite athlete doing and endurance exercise then these drinks will have no effect at all', i feel this is not necessarily the case as A, what do you class as an elite athlete and why if it can give them an slight edge would it not be advised by discretion for other athletes to use them and B, there may have been no substantial positive benefit to the regular athlete but there is also no substanstial negative effect. (obviously apart for over hydration which they discussed).

Water is passed into the blood steam pretty much immediately after consumption and my view is if this fluid containins soduim or 'electrolytes' to help what is lost through sweating then surly that is keeping fluid sodium/potassium levels stable.
That also goes to say that if your playing an intense game of chess then you probably don't need to be smashing the Poweraids to help replenish you fluid level!
As with all sports product and supplements, USE COMMON SENSE. If your running 100m of course you don't need 5 litres if water inbetween each run! But if you are sweating excessivly and competing in a marathon, the odd sip of water, with or without electolytes and glucose will be needed and make a difference!.

Barefoot Running
I nearly lol'ed when they showed some Dr running around a local park barefoot!

If you try and do that is some of the parks or open spaces around the country the only place you will be running is to Hospital! getting them to pull stones, glass and all kinds of crap out of your feet!

I think the reserch into the barefoot running was very interesting and think that based on the impact curves and the way society and changed our behaviour in everyday activity and running, that technique of running is the way we used to and is probably better in building back muscle in our foot arch a legs alike.
But then they go on to slam one of the companies who sell the shoes saying that all the studyies had been done into barefoot training had been done, with barefoot and not with the product. Here the shoe is purly acting as a protection for the foot so why does the panel of presenters in this program need to slam this company for not providing evidence that putting the protective sleeve around the foot will have a greater effect that a standard running shoe.
If the evidence is there for the barefoot running, what difference will a thin shoe around it make and why should they not be able to use that evidence, its COMMON SENSE.

Its the same as saying kicking a ball with the side of your foot will be more accurate than the top of your foot, but then saying if you change football boots you have to prove that same thing again. It doesnt seem necessary in my eyes that the sports products or companies should get such a slating over something like that.

Sports Supplements
Sports Supplements was the last thing in the program that they looked at and was also one the areas that i was most interested in as i run my supplement company New Body Nutrition and also have used these regularly for many years.

Sports Supplements are a 100 million pound business and it would be wrong to say that the companys are not making money from them. Of course there is a massive market and if people choose to believe that taking a certain supplement alone will transform them then into Ronnie Coleman or Wayne Rooney then they are mistaken.
Of course these athletes are getting paid to advertise and use their products and of course that it not the only product they are using to be at the top of their game....but they ARE using it.

To be successful in sport and fitness there is always 3 aspects, TRAINING, NUTRITION and RECOVERY. All these need to be achieved to hit an athletes potential. Sports Supplements CAN play a part in all 3 aspect of this. They dont have to of course but they CAN, with positive effect.

Take a tub of Protein powder that has 60 serving for example. It costs £30 for the tub and gives 20-25g of protein per serving costing 50p per serving. The equiverlant of protein in terms of chicken breasts would come in at around £60 so double that of the supplement.

I believe that supplements are just that SUPPLEMENTS to aid a healthy diet, but if your hitting a high protein diet or taking in 5000+cals a day which some of the top bodybuilders and strength athletes are doing, then you can either supplement your diet on occasion with these products or you better have shares in you local supermarket because chicken and beef aint cheap!
Again there was no NEGATIVE effect of these supplements so i would recommend that if you find they help your training and your ability to stick to a healthy eating plan consistantly then use them.

I will be and so will the top rugby, football, enduance, speed and fitness athletes as they can have a positive effect of your lifestyle.

Conclusion
In conclusion i would just say that the company selling Sports Products will keep putting out new, 'super effective products that will guarenteed you a better workout and amazing results', but do your own research, find what works best for you, dont believe all the hype, read the reviews, ask at your local gym what works and what people think, never stop learning, and if you feel you Perform better with that new pair of running shoes, football boots or protein shake then go for it.

Push your training to the limit, its as much about your mind as it is your body so train hard and win easy!

Thanks for reading, i know i went on a bit but remember if just my opinion guys. And everybody else will have theirs!

Nick Bell
Personal Trainer
New Body Fitness and Nutriton
info@new-body.co.uk






References
http://wiki.answers.com/Q/How_much_time_does_it_take_to_digest_water

New Website Is Now Live!

The new website is now live!

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It's looking absolutely great with a load of new cool features for everybody.


It's broken up into 'Zones' to make it easy to get around and find exactly what you want.





Here you can find out all about our Personal Training services. All our trainers are experts and 100% committed to helping their clients acheive their goals. Health and fitness is our passion and we are here to help anyone who is willing to put the work in to be better!

Check out Our Trainers to find out all about their history and experience in the industy and how they can work with you.




Here you can find out about all of the different Fitness Classes we run in the community. Check out our Infamous 'SPARTAN TRAINING CAMP', or visit our interactiveHealth and Fitness Tips page where we can answer all your questions and you can get some great free downloads to help you achieve your goals!



One of the best new features is our interactive 'Client Zone' allowing all our clients to log on directly to their own personal page and download their latest Training Plan or Nutritional Program!
Also use our Q & A secton to ask any questions relating to your training and nutrition.
We will aim to answer all questions within 24 hours.

Another new feature is our Online Shop, offering a complete range of Sports Supplements from our own brand New Body Nutrition. Because you can now buy direct from us, you can cut out the middle man and get top quality products at discount prices! We also are offering an increasing range of gym training accesories and training apparel in the near future. 

*New Body News Flash* - Pro Grips coming soon to Weymouth and Dorset!!!! These will be available soon...

Try and download our free custom WORKOUT OF THE WEEK

Updated every week so you can add some variety to your training and benefit from the latest training plans.

I hope you enjoy the new website. 

Train hard, Win Easy!

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

info@new-body.co.uk

07747451836

www.new-body.co.uk 

HOW TO: Triceps Training

HOW TO: Triceps Training

 

Ok so every guy that hits the gym wants to be increasing the size of their arms. Seeing as the arm is 2/3's triceps i thought id put together a short training routine to help with one of the most undertrained muscles in the gym today.

The triceps is made up of 3 heads so its important that we use exercises that will hit all 3 heads.

 

So moving on to the 1st exercise:

Close Grip Bench Press

 

One of the most underused exercises, yet one of the top exercises for packing on mass in the arm.

We start here when we're fresh to give maximum effort into breaking down as many muscle fibres as possible.

 

Technique : Start with a grip slightly inside the shoulder width, use a full range of motion(for triceps) stopping around 1-2 inches from the chest, this will keep tension on the muscle and not bring the chest in to take over the contraction.

 

1 Warm up set

3 - 4 working sets of 8-12 reps

90 seconds between sets

 

Next up is :

EZ bar Overhead Extention

 

This is a great exercise to hit the long head of the triceps, to give you a thick, full arm from the elbow up to the shoulder.

 

Technique : Use a full range of motion, alot of people go too heavy on this exercise and end up only using 50% of the motion possible, extend up to about 95% extention and bring back behind the head so the tricep is full stretched.

 

1 Warm up set

3 working sets of 8-12 reps

90 seconds rest between sets

 

Remember if you are looking to bulid muscle and increase size then the primary goal of doing the exercise is to contract the muscle, not to liftthe weight. Dont sacrifice form in order to lift more.

 

3rd and final exercise

Rope Pushdown

This exercise is all about 'chasing the pump'. Form is really important here as we are trying to fill the muscle with as much blood as possible and stretch the muscle fascia from inside out if you like.

Do not worry about weight at all during these last few sets, its all about intensity and contracting the muscle forcefully.

Get a good turn out of the hands at the bottom of the motion to really burn the lateral head.

During this exercise we are going to increase the reps and decrease the rest so we can really blow the triceps up.

 

3 working sets of 12-15 reps

30 rest between sets

 

That will be a killer workout that will really start packing the mass on those upper arms.

This is just advice guys, give it a go and it will work for you. Remember that the training is only 30% of the whole package, nutrition and rest is the other 70% and THAT is what will get you results!

 

Thanks for reading :)

 

Nick Bell

Personal Trainer

info@new-body.co.uk

07747451836

New Body Personal Training and Fitness

www.New-Body.co.uk

Like what you see?... Check out New Body's Health and Fitness Tips for all the latest advice on how to achieve your goals! 

Fat Loss Made Easy

Fat Loss Made Easy!

Here are 4 Simple meal time Tips to help combat the waistline.

1. Breakfast
Swap cereals for eggs
By eating eggs or some sort of lean protein in the mornings, it will stop your body from releasing any hunger hormones and help kill those snack cravings.

• Try an omelette made of 3 egg whites and 1 whole egg, mixed peppers and mushrooms for a healthy, lean start to the day.

2. Snacks
Swap the crisps for popcorn
Choose a low sugared popcorn as a great healthy snack alternative to a packet of crisps. It will fill the stomach up allowing you to eat less to get the same fullness and provide a good source of health fiber to help digestion. As an added benefit popcorn is also found to have great antioxidant effects.

• Just stay away from the Choc/Toffee Covered Stuff! ;-)

3. Lunch
Swap Jacket Potatoes for Sweet Potatoes
Sweet Potatoes are one of the best sources of carbohydrate we can eat. They are a very low glycaemic carb which means, a. they digest very slowly give the body a sustained release of energy for a long period of time and, b. because of this digestion rate and the type of complex carb they are, they will not spike your blood sugar which will reduce the amount of fat the body is able to store. Great news all round!

4. Dinner
Swap creamy sauces for spicy sauces
By adding some spices to our food for flavour in place of creamy based sauces, we will in turn fire up the metabolism, warming the body and burn more calories.

• Try adding a few chilli's to a lean beef chilli con carne for a great post workout meal or as a dinner for a calorie burning feast.  

Try out these ideas and tips to turn your daily routine into a fat burning, belly busting day, every day.

Find out more on and visit our website @ www.newbodypt.com for the best personal training, fitness and nutrition advice in the area.

Are new website is coming soon featuring a Q and A for everyone to get their health and fitness questions directly answered by our fitness professionals.

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2012 - New Body Fitness and Nutrition.

Food for thought!

Is Six Meals a Day Really the Way?

By Jose Antonio, Ph.D.

You’ve heard the mantra: Eat frequently—five to seven small meals daily, each including a serving of protein, healthy fat and low-glycemic-index, or fibrous, carbohydrates, such as vegetables. Now I’ve heard that maybe it’s a good idea not to eat those frequent meals and instead engage in “intermittent fasting.” In a simple sense, most folks think of this as basically not eating on occasion. And herein is the problem. IF is different things to different people.

If people told me they were doing intermittent fasting, it would mean that one or two days a week they simply didn’t eat. That’s fasting. Fasting is not skipping dinner. It’s not skipping meal number four of your six meals. Fasting is fasting. It’s not not eating a meal. So until the International Group of Fasting Scientists come up with an agreeable definition, it’ll be like judging a bikini contest; it’s all in the eye of the beholder. That said, let’s at least look at some telling statistics on what happens when humans alter their basic patterns of eating.

A recent study from the International Journal of Obesity looked at the feasibility and effectiveness of intermittent continuous energy with continuous energy restriction for weight loss, insulin sensitivity and other metabolic-disease-risk markers.1 In other words, the subjects either cut their calories evenly over a six-month period or restricted calories for only two days per week over the six-month period. Both diets involved a 25 percent calorie restriction overall. The continuous restriction group cut their calories by 25 percent spread evenly over the week, whereas the intermittent group followed a very low-calorie diet two days per week, cutting calories by 75 percent.

Results: both methods were equally effective for weight loss. Both groups had similar reductions in leptin, free androgen index, high-sensitivity C-reactive protein, total and low-density-lipoprotein cholesterol, triglycerides, blood pressure and increases in sex-hormone-binding globulin, IGF-binding proteins 1 and 2; however, the intermittent group had a lower fasting insulin. So the bottom line is that both seemed to produce similar weight loss, with the intermittent method being better for insulin sensitivity. But that was in fat people. What happens to folks who actually exercise?

In a more relevant study, scientists determined whether Ramadan intermittent fasting affects 5,000-meter running performance and other parameters classically associated with middle-distance performance.2 Ramadan is a month of obligatory daily fasting that starts at dawn and ends at sunset, so that to me is “intermittent fasting.” Two experimental groups participated in two experimental sessions, one before Ramadan intermittent fasting and the other at the last week of fasting. The subjects were 18 well-trained, middle-distance runners. At the end of Ramadan fasting, a decrease in maximal voluntary contraction—i.e. strength—was observed as well as a decrease in performance of -5 percent. There was no effect on running efficiency or maximal aerobic power. The study shows that Ramadan intermittent fasting can result in a detriment to performance.

So should you fast or not? Or shall you stick religiously to six meals a day for the rest of your life?

Editor’s note: Jose Antonio, Ph.D., is the CEO of the International Society of Sports Nutrition (www.theissn.org); also check out his site www.TheWeekendWorkout.com.

1 Harvie, M.N., et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 35(5):714-27.

2 Brisswalter, J., et al. (2011). Effects of Ramadan intermittent fasting on middle-distance running performance in well-trained runners. Clin J Sport Med. 21(5):422-7.

Reference: article By Jose Antonio, Ph.D. Ironman magazine.

Road to UKBFF South West Classic Bodybuilding Championship

16 Weeks/112 Days/2,688 Hours until competition day…
Road to UKBFF South West Classic Bodybuilding Championship

So its been a few weeks since my last update and in those weeks I have been doing all the preliminary things to prepare for the ‘Prep’. Made a big decision to aim for the Classics class this year as i believe I will be a lot more competitive and hopefully be aiming for a top 3 finish.

The classics class has regulations in regards to the athletes weight, ie it is limited in relation to the athletes height. As I am around 1.78m my weight is limited to 84kg.

My current weight is 92kg and body fat at around 13% so I will be aiming for a steady loss of 1 pound a week up to the show.

Training is going really well and concentrating on isolating each muscle contraction and pump to maximise shape and fullness of each muscle.

Cardio has now started every morning for 30 mins steady state, also taking New Body Nutrition RIPPED EXTREME and PURE Whey Protein for initial fat loss and aid with energy for cardio and training, super stong stuff and very happy with results so far. Big thanks to Dan at Future Physiques gym for supplying me with a bike for the prep.

Diet is starting to clean up now, carbs are still high but will start to be brought down very slowly in the next few weeks.

Todays session was legs…
Warm up 5mins bike
Front Squats 5 sets x 10 reps 60/70/80kg
Stifflegged deadlifts 5 sets x 10 reps 50/80/100/120/140kg (Hams on fire!)
Leg extensions 4 x 15 reps
Leg Curls 4 x 15 reps
Calf raises 4 x 15 reps 40/70/90/120kg
10 mins cardio cool down


All in all going well, buzzing about this prep and looking forward to stepping on stage!…
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KICKSTART YOUR TRAINING Introduction offer!

Kick Start Your Training!

14 Day Introduction to Personal Training Offer

I am offering 2 weeks of 1-2-1 Personal Training to all new clients. You will receive 3 sessions per week to really get you started on achieving your health and fitness goals.

SO whether you’ve considered personal training before or not, this is the perfect opportunity to get kick start your training!


I am so confident that you will get results in these 2 weeks I will happily give you your money back if you’re not completely satisfied.

14 Day Introduction to Personal Training Offer is only £49 

(So that’s 6 sessions for less than the price of 2!...) 

To book your 14 day trial or for more information, Call Nick on 07747451836 

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