tag:blogger.com,1999:blog-82655137251881806982024-03-21T02:24:24.638+00:00Sherlock FitnessAnonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-8265513725188180698.post-24606913093030989172016-05-21T19:43:00.000+01:002016-05-21T19:43:18.835+01:00You can take a horse to water, but you can't make it drink!<div dir="ltr" style="text-align: left;" trbidi="on">
The same is true of people, you can take them to the gym but it does not necessarily mean they will work hard, and you can give them all the diet advice they need but it does not mean that they will follow it.<br />
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Whilst it is nice to see people who are dedicated and following your plan and training hard with you in the gym, some people can not find the extrinsic motivation to reach the goals that you want them to reach and know they can.<br />
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Sometimes these people need to look more within themselves to find the intrinsic motivation to push them towards what it is they want to achieve.<br />
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Personally, I feel that I always need to have a reason to train, and struggle to find the extrinsic motivation to train simply for trainings sake. Whether this be an event such as a half marathon, 10km, obstacle race (such as Total Warrior) or even a holiday or photoshoot. There needs to be a goal at the end of the training or an achievement of some sort.<br />
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This is completely normal (well, I hope it is!) And my way of dealing with it is to arrange events around 6-12 weeks apart from each other allowing me to stay on track and staying motivated. I also find that planning weeks off plan every few months (ie Xmas and summer holidays) helps to stay on track for the rest of the time. As in those off plan weeks I become sick of the sight of food junk and makes me keen to get back on with a healthy diet!<br />
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Summer is fast approaching and I know there are many of you who like to get in shape for your summer holidays and get that beach body, so stick at what you've been working hard for all winter and whilst you're away do not be too scared to go off your diet- you have another 52 weeks to get your summer body back afterwards!<br />
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Thanks again for taking the time to read, be sure to follow me on Twitter and instagram (<a href="http://www.instagram.com/1989shirley" target="_blank">@ 1989shirley</a>) and follow the blog on bloglovin</div>
Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com12tag:blogger.com,1999:blog-8265513725188180698.post-34755668087770579122016-01-06T15:48:00.000+00:002016-01-06T15:48:35.286+00:00A few gym bag essentials! I thought I'd share with you a few things I always ensure I carry in my gym bag. For me, the gym isn't simply a place where you can go in with just a tshirt, shorts and trainers. To get the most out of each workout you have to be prepared for every eventuality! Here is my top 5 items;<br />
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1- Gym Diary<br />
Number one! If you fail to prepare, prepare to fail (or at least not see the results that you had hoped for). Plan and track your workouts and you will be able to see trends and improvements! Don't just go to the gym and use whatever machine is free!<br />
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2- Lifting Shoes<br />
I must say, I toyed with the idea of buying some solid lifting shoes for approximately 18 months. Then one day I took the plunge and I haven't looked back since! Allowing for a solid base to squat from rather than flimsy running trainers like most people wear.<br />
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3- Liquid Chalk<br />
Im not a huge fan of using lifting straps. Not only do they make me feel weaker, but I would rather train to lift as heavy as my grip will allow. Meaning I also pay more attention to grip training as I feel having a strong grip is a true test of strength.<br />
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4- Lifting Belt<br />
Personally I don't own one.... yet! I am quite lucky that my gym has a box full of belts for anybody to use. Since I started incorporating the belt into my very heavy sets, I have noticed a remarkable improvement in my max squat and deadlift.<br />
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5- Bluetooth Headphones<br />
Simply put, sometimes you just need that extra edge in the gym. Sometimes the music playing over the speaker system is good, other times its dreadful. Don't take that risk! I always make sure I use Bluetooth headphones too- no messing around with wires getting tangled with the bar!<br />
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Obviously this list isn't extensive and there are other bits in my gym bag, but this list gives you a good starting point for those who want to give themselves an edge!<br />
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Have I missed something that you feel is essential? Comment below!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com171tag:blogger.com,1999:blog-8265513725188180698.post-45140475644139240332016-01-01T11:00:00.000+00:002016-01-01T11:45:37.510+00:00Is It Really New Year New You?...or will you slip back into old ways come February 1st?<br />
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The secret is to not go completely cold turkey from the things you enjoy, and don't go mad and try to change everything all at once! Small changes week to week, month to month and staying consistent with your efforts to keep exercising and the results will come. If you don't usually go to the gym start with one or two sessions per week and build up from there, not twice a day for the first week and falling back into old ways come February!<br />
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One of the main reasons for this is recovery.<br />
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People who are new to exercise, naturally, will recover slower than regular exercisers. Over time your body will become accustomed to training, so make sure you have at least 3/4 months worth of regular exercise behind you before you go hell for leather.<br />
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Without wanting to sound too "sciencey", refuelling is a massive part of recovery, ensuring you eat the correct combinations of macronutrients (Protein, Carbohydrate and Fat) in the meals prior to and post exercise. And the more experienced exerciser you become, the more efficiently your body will be able to replace your energy stores.<br />
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As I always say, don't jump straight into a lifestyle that isn't yours, slowly make it your lifestyle- leading a fit and healthy life isn't really that hard it just isn't as easy as mainstream marketing would have you believe.<br />
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The secret to a healthy lifestyle isn't actually a secret at all.<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com3tag:blogger.com,1999:blog-8265513725188180698.post-67168535925753225342015-11-15T19:37:00.000+00:002015-11-15T19:37:01.372+00:00Cobra Labs- Shadow XAs a fan of Cobra Labs The Curse, I was intrigued when I heard that they had released a new pre-workout supplement Shadow X. <br /><br /><div class="separator" style="clear: both; text-align: center;">
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Having compared the ingredients in the shop between this and a few other pre-workout supplements that I am yet to try, it seemed that it would be a lot stronger than the competing products.<br /><br />And it is, for practically the same price I now only need one scoop prior to each workout, rather than 2/3. So, not only is it more effective in the gym, it also lasts longer so you get more for your money. I bought the 'magic berry' flavour and it tastes fine (if a bit intense- but that's pre-workout for you!). <br /><br />As I train at 6am (and I don't drink coffee) I feel that I need something to perk me up ready for heavy lifting sessions- and this certainly does the trick. It keeps you focused, gives you a pump, and gives you a lot more energy without too many unwanted side effects.<br /><br />Having recommended Shadow X to a fellow gym user where I train, he also loves it and has since recommended it to a few others.<br /><br />This stuff really works and is my new favourite by far!<br /><br />If you're interested in purchasing Shadow X, the best price I could find was <a href="http://www.amazon.co.uk/Cobra-Labs-Magic-Berry-Shadow/dp/B015D2GKDA/ref=sr_1_2?ie=UTF8&qid=1447614817&sr=8-2&keywords=shadow+x+pre+workout">here</a>, although I would check your local supplement shop as I got it slightly cheaper from there!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com30tag:blogger.com,1999:blog-8265513725188180698.post-80115867371380386392015-10-28T07:00:00.000+00:002015-10-28T09:10:02.402+00:00Over indulging around the festive period?So summer has been and gone, the clocks have gone back and we only have 8 more weeks until the dreaded C word.<br />
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Yes, winter is well on the way and many will fall foul of saying "just one mince pie can't hurt" and then regretting eating the whole packet.<br />
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This time of year is when most people slip into the mindset of "I'll fix it in January" but why wait till January to get fit?!<br />
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Yes, the run up to Christmas is full of staff parties, mince pies and other gorgeous foods, but why can't you indulge just a little every now and again and maintain your fitness levels and even improve?<br />
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Life is about balance. Keep up with your gym routine and try and keep your diet on track as much as possible. Don't refuse to have a treat here and there but also remember to not stuff your face! There really is no reason why you should put on weight over this period other than you being lazy and not exercising because it's cold and wet.<br />
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Moderation is the key here, as with anything. Stick with it and remember "summer bodies are made in the winter".<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com9tag:blogger.com,1999:blog-8265513725188180698.post-64163337125829712772015-09-23T15:14:00.000+01:002015-11-15T19:42:21.988+00:00Total Warrior UK- Lake District 01/08/2015I have always wanted to do an adventure race, and with total warrior being out of the rugby season it gave me the perfect opportunity to experience one.<br /><br />Looking back on the event, all I can say is it was brilliant. If someone asked me to run it again tomorrow I would!<br /><br />Having been back from my holiday for just two weeks I didn't have chance to train specifically for the event, something which I would do if I were to run it again!<br /><br />
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<u>Getting there</u><br /><br />Day of the race I made the journey up to Shap in the Lake District, which was relatively pain free and very easy to find. I parked on the course at a cost of £5 which I felt was reasonable. Some people had parked in the village and walked, but I don't think they realised the walk would be so far! <br />
<u>Registration</u><br /><br />This was very well run. Most races I have been to send you your number in the post and this was the first event I had had to pick the number up and register on the day. I was sceptical at first, worried that it would take a long time to register, I made sure I arrived a good hour before my start time. This time frame was probably about right. I queued up alphabetically to receive my race pack and followed the crowd into the next tent along (this was signposted, however, with the sheer amount of people they blocked the sign, it would have been better to have overhead sign posts).<br /><br /><u>Race Prep</u><br /><br />The next tent along was primarily to help you attach your timing chip, headband, number, and temporary tattoo. They also wrote your number clearly on your headband and also on your arm if you wanted. This was to ensure that the photography company could collate all pictures of each participant together, making it easier for you if you wanted to purchase them. They were extremely helpful in this tent (and extremely busy). I also have to say a big thank you to the young girl who must have been no older than 9 or 10 who helped me put my Total Warrior temporary tattoo on (and gave me another when it didn't work properly. She was very well mannered and this was typical of the rest of the volunteers. One of my only gripes was the start. The course organisers could have called people up to the start line with the simple use of a tannoy system. I had no idea that I would have to get to the start line 25 minutes before my wave began and panicked that I was potentially in the wrong group.<br /><br /><u>The course</u><div>
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This was a rollercoaster of emotions. From the start you realise it's not exactly going to be easy. The first obstacle is running up and down a rather steep hill 3 times, and by the time you have recovered from that you are about to get wet- nothing like starting early! The obstacles were brilliant, as were the people around the course who helped one another through, over and under them! I would seriously recommend trail running shoes as my old Nike running trainers just didn't cut it (also make sure you tie them tight! I lost one of my shoes in the mud and it wasn't easy to get it out and get it back on!). I was slightly annoyed with the people who decided to skip out all of the hard obstacles having evidently not trained for the event, in my opinion they didn't deserve a finishers t-shirt at the end. One of the obstacles I found the most grulesome was "you tube" basically this was a long, slightly uphill tube. It sounds relitively painless, however I didn't think it was wide enough, as I struggled actually getting in it! I also couldn't get any purchase as my entire body was caked in mud! Another thankyou to the bloke who helped me through and pulled me out, although he pulled me out directly onto a rock which wasn't the most pleasant! My favorite obstacle was probably the "slideaway" which is a 120ft waterslide, with added washing up liquid so you are actually clean when you get to the bottom (I would run the whole course again just for this obstacle!). A big shoutout to all the photographers, who seemed to pop up in all the right places, although not in the first 4/5km (I think they were waiting until everyone was covered in mud!).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNSUvaBZ2QyGjXFUuNt166lMoWqzo7-FCzRltN4XhFuLWJYCVS71OyPwh964fiFSNqjI73fyzkufhyVEcO8Ok5uoNIBoCDz6mCHLL1FFWaeqtn9QpciQNwhV_cNhdN4PQBgBQ9lpdOuj0/s1600/SLIDE_04837.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNSUvaBZ2QyGjXFUuNt166lMoWqzo7-FCzRltN4XhFuLWJYCVS71OyPwh964fiFSNqjI73fyzkufhyVEcO8Ok5uoNIBoCDz6mCHLL1FFWaeqtn9QpciQNwhV_cNhdN4PQBgBQ9lpdOuj0/s320/SLIDE_04837.jpg" /></a></div>
<br /><u>Spectator experience</u><br /><br />I had 3 spectators with me so I feel compelled to write about their experience of the day too. Firstly, I have to mention the porta-loos. They could well have been caked in mud by the end of the day, but they were spotless, as was the rest of the course.However, the spectators all had trouble knowing where loved ones were around the course and what time they were likely to finish. My suggestion is that the timing chip be linked to a tracker around the the course, either GPS or timing mats at half way and closer to the finish similar to road races I have competed in. This would allow spectators to get to obstacles at the right time! Also, a course map could also be handy for them to get around! Another negative would be the lack of seating areas. There was only a handful of picnic benches so it was difficult to get a seat.<br /><br /><u>After the race</u><br /><br />As you finish the race, straight away you have your timing chip cut off and are given a goody bag along with your finishers t-shirt and headband. I was handed my "beer token" as it is advertised that you get a free beer after the race. However, I was shocked to be told that this token only qualified as £1.50 off, with the cost of a can being £3. This is something which I feel needs to be addressed by the race organisers.A medal would have been nice, and although not advertised, I feel it would be a nice addition next year.The merchandise tent was good, the quality is also very good and it was reasonably priced although I did feel that the selection was quite small.<br /><br /><u>Overall</u><br /><br />An enjoyable event with a good atmosphere to go with it. A few tweaks and this event could be even better. I will be taking part again next year!<br /><br />To sign up for a race yourself, visit <a href="http://www.totalwarrior.co.uk/">www.totalwarrior.co.uk</a> and don't forget to check them out on <a href="https://www.facebook.com/totalwarrioruk">Facebook</a> and <a href="https://twitter.com/totalwarrioruk">Twitter</a> too!<br /><br /><div style="text-align: center;">
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Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com5tag:blogger.com,1999:blog-8265513725188180698.post-30433814804261846402015-08-26T05:26:00.007+01:002015-08-26T05:26:57.845+01:00What is wrong with the word "diet"!?Often you will hear people in the office talking about "this new diet" they've heard about.<br />
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5/2<br />
Atkins<br />
Herbalife<br />
Juice Plus<br />
Paleo<br />
Raw till 4<br />
C9<br />
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No doubt you have already heard of a few of these, if not all of them! You have probably even tried one or two of them yourself. If you have, ask yourself why you stopped.<br />
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On Atkins you would have been deprived of carbs in the first instance and you may have lost a lot of weight because of this. Since coming off the diet you are probably now the same weight as when you started. You have binged a little on the carbs that you "weren't allowed" and you are now stuck in the same rut you were beforehand- although now you have experienced low carb, you don't want to do it again!<br />
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Herbalife, C9 and Juice Plus probably stopped when you stopped seeing results, couldn't afford the supplements anymore or you became one of those annoying reps (until people stopped believing the bullshit and stopped buying!).<br />
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5/2... 500kcals per day for 2 days (no thank you)!<br />
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Paleo and raw till 4 have a bit more substance behind them, but if you're not vegan, you will struggle, and eventually slip back into old habits!<br />
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If someone puts the word diet as a suffix to an eating plan. Simple thing to do is ignore it. Google search will put these top because they pay to be, always look a little deeper. Stop listening to poor advice from companies and institutions who are only after one thing...your money. Always remember you have a diet, you are not on one, if someone asks you if you're on a diet, the answer should always be "no, just eating healthy and feeling awesome".<br />
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Eat healthy wholesome foods, you will feel better about yourself, have more energy and lose weight in the process (as long as you are eating within your limits).<br />
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Put your credit card away looking for that quick fix and go and spend your money at the butchers and greengrocers!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com2tag:blogger.com,1999:blog-8265513725188180698.post-48105544397586752242015-08-05T19:06:00.000+01:002015-11-15T19:38:35.435+00:00Promixx Vortex Mixer*<span style="font-family: inherit;"><span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;">Having seen these bottles at the Bodypower Expo in Birmingham back in May, I was delighted when I was contacted by Promixx to review the shaker.</span><br style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;">This powerful electric shaker, which features a specially designed blade, appeals to the secret couch potato that reigns inside all fitness fanatics. However, saving your tired arms is not the only selling point. </span><br style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;">The blender uses a rechargeable Lithium-Ion battery pack (rechargable battery only in upgrade pack) to ensure the shakes are the smoothest I've ever had! In fact my mid workout BCAA powder mixes perfectly, whereas before I would always have a lot of lumps and froth. </span><br style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;">Promixx also claim that the lid is 100% leak free, and I'm yet to doubt them!</span></span><br />
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<span style="font-family: inherit;">Key features include;</span><br />
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<li><span style="font-family: inherit;"><span style="font-family: inherit;">Sports Flip Cap</span></span></li>
<li><span style="font-family: inherit;"><span style="font-family: inherit;">Twist Seal Lid</span></span></li>
<li><span style="font-family: inherit;"><span style="font-family: inherit;">BPA Free</span></span></li>
<li><span style="font-family: inherit;"><span style="font-family: inherit;">600ml Capacity</span></span></li>
<li><span style="font-family: inherit;"><span style="font-family: inherit;">Detatchable base</span></span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq1g7GN73tVi_RPe9BGOqJ9DJVkg3SwDgXdzDwhxdBEj62u0Lf9N3JuYlf4D6Y81z6p8wu4t334XhYpqqCdva_fK2Wgu8V1yuU7ZWnYUXaR6uCLtVfKvnS16nKxDV9M89Qmfp4B_wm0ss/s1600/IMG_20150616_181118.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq1g7GN73tVi_RPe9BGOqJ9DJVkg3SwDgXdzDwhxdBEj62u0Lf9N3JuYlf4D6Y81z6p8wu4t334XhYpqqCdva_fK2Wgu8V1yuU7ZWnYUXaR6uCLtVfKvnS16nKxDV9M89Qmfp4B_wm0ss/s400/IMG_20150616_181118.jpg" width="400" /></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;"><span style="font-family: inherit;">Retailing at £18.99 for the basic model and £16.99 for the upgrade pack which includes the Lithium-Ion rechargeable battery, it seems expensive, for what is essentially a shaker. However, you must consider how many shakers you work through, and break! The promixx shaker is very well made and comes with a 1 year warranty.</span></span><br />
<span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;"><span style="font-family: inherit;">This shaker comes with my highest recommendation.</span></span><br />
<span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: #fafafa; line-height: 19px; white-space: pre-wrap;"><span style="font-family: inherit;">For more information on Promixx and their range of vortex mixers click <a href="http://www.promixx.com/" target="_blank">here</a></span></span>Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-8107142911234757312015-07-09T12:58:00.001+01:002015-07-09T12:58:06.298+01:00Spotting. What, Why and How?!This one does not just go out to all the heavy lifters out there, But also the occasional gym go-er. This advice could pretty much go out to anyone who happens to be in the wrong place at the right time.<br />
<br />
Have you ever been in a quiet gym, minding your own business when the guy lifting weights you could only dream of asks you for a spot? You begrudgingly agree, as you look around and see there is noone else.<br />
<br />
This has happened to all of us, now whilst there are countless posts on blogs and informative websites regarding correct form, there does not seem to be much advice regarding spotting or assisting.<br />
<br />
Here are a few pointers to ensure the lifter will be happy after his or her set.<br />
<br />
1. If someone asks you for help, they are asking you for a reason. He / She will have scoured the gym and you WILL be the MOST Appropriate person to ask.<br />
<br />
2. Ask what the lifter wants from you. Do they need a hand lifting the weight up to the starting position, do they want you to pass them a dumbell, how many reps are they aiming for?<br />
<br />
3. Give them some moral support!! Do not just stand there watching! A simple "you've got this bro 'or even just shouting encouragement will go down well; Especially if the lifter is Struggling.<br />
<br />
4. DO NOT grab the bar UNLESS absolutely necessary! You will know when you are needed as the lifter will start to fail the lift (ie the bar will be going down rather than up). This is mainly what you are there for, to stop the weight crashing down onto his / her chest/floor- Because That hurts (trust me I've been there!!).<br />
<br />
5. DO help re-rack the weights eleven o'clock the lift is completed- Often this is hard for the lifter as the weight is reracked in an awkward position on the bench and the lifter will have to walk forward with the weight after a squat.<br />
<br />
6. Congratulate the lifter after a good set, This Will make them feel good as someone will have recognised their hard work, positive reinforcement if you will!<br />
<br />
7. Often the lifter will feel uncomfortable disturbing your workout to ask you, especially If they need you for more than one set. Give them a friendly 'Just ask if you need me again mate" and you will find that when you need a spotter, they'll be the first person over to help you out! You may even find yourself with a new training partner as you are in the gym at the same time, depending on your goals obviously!<br />
<br />
I appreciate this post will not appeal to the masses, however it is something I feel compelled to write about due to a few bad experiences!<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-38605268206621755652015-07-05T16:05:00.000+01:002015-07-05T16:08:23.129+01:00Sci-Mx PRO2GO Caramel and Vanilla BarsOver the past few months, having being on a cutting diet to reduce bodyfat, I have become obsessed with protein bars. These have allowed me to still have a 'treat' yet also remain commited to my macros.<br />
<br />
The bars that I have been most impressed by so far are the Sci-Mx Nutrition Pro2Go Caramel and Vanilla flavour. They genuinely taste like a chocolate bar you would buy off the shelf and I'd describe as tasting like a mix between a Milky Way and a Mars bar!<br />
<br />
In actual fact, you can buy these singularly off the shelf, as I often do if I run out, from ASDA supermarkets in the UK.<br />
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<br />
<span id="goog_1712436328"></span>
The nutritional profile of these bars is pretty good too. Each 60g bar packs in 20.2g Protein, 23.5g Carbs and 7.1g Fat.<br />
<br />
In case you had not heard of them, Sci-Mx are a UK based company, which is one of the reasons they get my backing! Formed in 2007 they have quickly risen to become the UK's largest privately owned sports nutrition brand.<br />
<br />
If you haven't tried these bars and constantly struggle with not having a sweet treat during the day then they are 100% for you. I love them and am sure that you will too!<br />
<br />
To purchase these bars click <a href="http://www.amazon.co.uk/SCI-MX-Nutrition-Bars-Caramel-Vanilla/dp/B008CE91V0#featureBulletsAndDetailBullets_secondary_view_div_1435742805596" target="_blank">here</a>!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com2tag:blogger.com,1999:blog-8265513725188180698.post-61484310036555217592015-06-30T11:50:00.002+01:002015-06-30T11:50:43.434+01:00Planning on getting fit 2 weeks before holiday!? Think again...I'm often asked what can you do in the final 2 weeks before you go away to "get in shape" or "get a flatter tummy".<br />
If you are a consistent reader, you will know my answer to this already but let's go through some of the facts;<br />
<br />
1. You cannot spot reduce fatloss<br />
2. Any weight you lost in the first few weeks would generally be water.<br />
3. You didn't put on weight in a week, so why are you expecting to lose it?!<br />
4. You may lose a pound, but I can guarantee you'll put it straight back on when you have that first sniff of wine/beer/cocktails whilst you're away!<br />
<br />
I have been preaching, pretty much since January. This is when I started to lose the "Christmas bulk" I personally had put on about 10kg over Christmas, and yes most of it was probably just water retention as I lost it pretty soon after starting eating clean again.<br />
<br />
I started dieting further 5 weeks before I went away (which still is probably too late, but I had to time it with the end of the rugby season). This blog isn't about me though, it's about you!<br />
<br />
If you are serious, then start on a calorie controlled diet around 8 weeks before you are due to go away. A few rules of thumb;<br />
<br />
1. Don't reduce your calories by too much, you need to be in a calorie deficit but don't want to lose any muscle - a 500kcal deficit is ample!<br />
2. Don't eat healthy 5 days a week and then have an almighty binge at the weekend. Even though it is only 2 days you will over eat your calories and the diet will be pointless.<br />
3. Do eat little and often, eat loads of vegetables and cut down on high sugary foods (Inc fruit)<br />
4. Do train hard.<br />
5. Enjoy losing weight!<br />
<br />
That's just a few ideas to get you started. 8 weeks is nothing, you will lose the weight slowly and in a good way. If you then feel you have more to lose, lose it when you get back! Continue the trend through the winter and think of the possibility of next summers holiday!<br />
<br />
Just think of the beach!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com1tag:blogger.com,1999:blog-8265513725188180698.post-19991430090431326702015-06-02T22:05:00.003+01:002015-06-02T22:05:32.271+01:00DIY Protein MousseSo, I may have just stumbled upon the tastiest, yet healthiest dessert money can buy.<br />
<br />
A bit of background info;<br />
I am going away in 4 weeks and have been dieting down to get myself into good shape and cut bodyfat.<br />
Cottage cheese before bed has long been a staple in the diet of competitive bodybuilders, so I have indeed encorporated it into my diet plan.<br />
Having craved something sweet all day I decided to simply blend a scoop of whey in with the cottage cheese.<br />
<br />
All I'm saying is, if you have a good tasting protein, this is something you must try! Currently I'm using Go Nutrition Whey Protein 80 Blueberry Cheesecake flavour, and it tasted incredible!<br />
<br />
Directions:<br />
Place 100g cottage cheese and one 25g scoop whey protein in a blender.<br />
<br />
Blend.<br />
<br />
Enjoy!<br />
<br />
You can thank me later!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com1tag:blogger.com,1999:blog-8265513725188180698.post-12274664707293712162015-05-26T21:10:00.003+01:002015-05-26T21:10:52.045+01:00Teapigs Matcha Green Tea*For the last few weeks I have been trialing Teapigs Matcha Green Tea, and thought it would only be fair to give it a few weeks before passing comment.<br />
<br />
For those of you who don't know, <a href="http://www.teapigs.co.uk/tea/shop_by_category/matcha_shop" target="_blank">Matcha Green Tea</a> is '100% natural, organic ground tea leaves. It is grown under shade to increase its chlorophyll content- which is what contains all the healthy nutrients.' It is also contains very high antioxidant levels (137 times the antioxidants of normal green tea).<br />
<br />
Now, it is well known that drinking 5-10 cups of green tea per day helps increase your metabolism, so I gathered that as it is claimed that "a 1g serving of Teapigs Matcha is equivalent to 15 cups of normal green tea", one cup should be plenty.<br />
<br />
As a green tea lover, I was slightly sceptical when it arrived as I was used to the simple teabag plus hot water method but after a few days I got the hang of using the powder and whisk.<br />
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I was also sceptical of the colour. It mixes to a bright green colour and doesn't exactly look appetising and upon the first taste test I was still unsure. I had to give it chance, It does indeed taste like green tea but has a smoother taste so you don't get the sharpness of normal green teas.<br />
<br />
It seemed to have done the trick too, alongside my current diet I did seem to notice myself becoming leaner (although I was also training more intensely at the same time).<br />
<br />
As I was supplied with a shot glass to drink the tea, my initial reaction was to use it. I was very keen to try it so I got out the electric whisk which I was also provided with, got out the shot glass and put in 1 scoop of Matcha with cold water. This was a disaster as the whisk was far too powerful and most of the tea ended up on the kitchen unit... Matcha 1-0 Paul.<br />
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After the clean up I decided to put it in a normal mug with boiling water, as I would for a regular cup of green tea. I only filled the mug half full whilst I whisked it. This worked a lot better, and was the way I have mixed it since.<br />
<br />
I did also try to develop my own "Iced Tea" by using the same method as above but then pouring the tea over ice and finishing off with about half a lemon cut into chunks. The flavour wasn't quite right but I would still recommend giving this a go, especially if you like iced tea!<br />
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The only negative I would have about Matcha would be that if you don't drink it whist it's warm, or don't whisk for long enough, you can end up with powder left in the bottom of the cup but this is easily resolved by adding some more water and finishing off as normal.<br />
<br />
This is a product I can definitely see myself buying in future, and if you are a tea lover or not I'd recommend at least trying it! One small tin contains 30 servings, and it also has a long shelf life (perfect for occasional green tea drinkers too!). Plus, with all the health benefits you can't really go wrong!<br />
<br />
A 30g tin retails at £25.00 and you can purchase it <a href="http://www.teapigs.co.uk/tea/shop_by_category/matcha_shop/matcha.htm" target="_blank">here</a>.Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com76tag:blogger.com,1999:blog-8265513725188180698.post-12041170306362281872015-05-19T08:29:00.000+01:002015-05-26T20:59:32.778+01:00Half Marathon and General Running TipsA few days ago I ran the annual <a href="http://www.activeleisureevents.co.uk/half-marathon" target="_blank">Chester Half Marathon</a>, finishing in 1 hour 42 minutes; 10 minutes quicker than last year (a new PB). So I thought I'd share a few helpful tips that I learned throughout my training and also on race day.<br />
<br />
Training:<br />
<br />
1. Probably the most important; start training as early as possible. I started training for my half marathon in January, which gave me a good 5 months to build up my miles slowly, and also allowed time for setbacks, which inevitably will happen.<br />
<br />
2. Ensure you have ran a distance similar to the distance you will cover on race day. For a half marathon make sure you can run 10/11 miles before the day or you won't enjoy it.<br />
<br />
3. Schedule in a few shorter but faster runs to enable you to run at a quicker pace. I built up to one long run a week, and two shorter ones i.e. one 10 mile, a 6 and a 4.<br />
<br />
4. Practice your race-day routine and find what works for you. Most races are at 9am so try running at that time of day and find out what foods to eat beforehand, whether you should use energy gels and at what time to take them, and also what you feel comfortable wearing.<br />
<br />
These sorts of things wil help you when it comes to race day!<br />
<br />
On the day;:<br />
<br />
1. Set out your clothes the night before- you don't want a mid morning panic whan you can't find your favourite t-shirt.<br />
<br />
2. Leave plenty of time to get to the start line and say godbye to your loved ones- something I didnt quite manage to do, and didn't help that the race started 3 minutes early!<br />
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3. Make sure you line up at your predicted finish time, there is nothing worse than 100s of people trying to overtake you if you are a slower runner, and also nothing worse than starting at a pace slower than yours and trying to overtake slower runners.<br />
<br />
4. Drink plenty of water, I ran this race last year in 23 degree heat and witnessed participants collapsing from dehydration/ overheating- make sure this isnt you!<br />
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These are just a few helpful tips to, hopefully, get you through your race.<br />
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Good Luck!<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-38403357479857378902015-05-11T20:48:00.000+01:002015-05-11T20:48:01.810+01:00Quest Nutrition Bars and Dr Zacs Protein Bread<b><u>Quest Nutrition Bars</u></b><br />
<br />
After hearing all the hype surrounding these bars, and having attempted to purchase them online (only for the retailer to become out of stock), I finally visited my local <a href="http://www.vitamin-shop.co.uk/" target="_blank">Vitamin Shop</a> and took the plunge.<br />
<br />
I headed straight for the cookies and cream flavour as it's the flavour that everyone has been raving about.<br />
<br />
At first I was a little disappointed with the taste, as I expected them to taste just like Oreo bars. After working my way through an entire box of them (a lot quicker than I would have liked) I can safely say that my opinions have completely changed, these are brilliant.<br />
<br />
I realised that these weren't trying to compete with the confectionery on the shelves, they were competing with other protein bars. And lets be honest, most protein bars taste like crap!<br />
They are easily the best tasting protein bar I have tried.<br />
<br />
*I have since been back into the <a href="http://www.vitamin-shop.co.uk/" target="_blank">Vitamin Shop</a> and bought the Apple Pie flavoured bars, which, in my opinion, are even better!*<br />
<br />
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<span style="font-size: xx-small;">(Image Source: Quest Nutrition)</span></div>
<u><b>Dr Zacs Protein Bread</b></u><br />
<br />
Whilst I was in the store, I made a small impulse purchase of Dr Zacs Protein Bread.<br />
<br />
Having had the opportunity to try some at last years <a href="http://www.bodypowerexpo.co.uk/" target="_blank">BodyPower Expo</a>, I was keen to see how long it would last in the cupboard and how I could incorporate it into my every day diet.<br />
<br />
It is just bread.<br />
<br />
Tastes like bread, feels like bread (although maybe slightly more of a cakey feel), and smells, you guessed it, like bread.<br />
<br />
All this yet still managing to pack in 30g protein per 2 slice serving.<br />
<br />
The main selling point, for me, was that it tasted incredible yet was a healthier alternative than Warburtons. I used it for sandwiches, poached eggs on toast, and just for a slice of toast, which I would definitely recommend!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKaWTWdmdwFE6UbxOox0BOTtdP4maEPGze2InN8zbutRhN78TwCkJ7Wa3c4AF1VfMs7r1LatS4LEDb1K_6pu06Ct3G3_yJoscYyIpEr_861e2stV-xbE2thfgF8yatU-SDk9i11Pzn9fU/s1600/drzaks.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKaWTWdmdwFE6UbxOox0BOTtdP4maEPGze2InN8zbutRhN78TwCkJ7Wa3c4AF1VfMs7r1LatS4LEDb1K_6pu06Ct3G3_yJoscYyIpEr_861e2stV-xbE2thfgF8yatU-SDk9i11Pzn9fU/s320/drzaks.png" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: xx-small;">(Image Source: Dr Zaks)</span></div>
<div style="text-align: center;">
<br /></div>
Overall, another fantastic product I had to share with you, in fact both products are fantastic and will definitely be getting purchased again!<br />
<br />
If you would like me to review any other products please let me know in the comments and I'll do my best!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Hnq0pz5io5NHyEzIwDDV3Q0Uws4TQu4tVx36wvfpb5zkYf3L60jVb35Fx-snaFl5i1m3hHH00widROQw_gzkcn9n42DjMpQnPyU6a4SmcPAfy1KD2FKB795kM2fRyzy-HOJ5dT-GMI4/s1600/IMG_20150327_162056.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Hnq0pz5io5NHyEzIwDDV3Q0Uws4TQu4tVx36wvfpb5zkYf3L60jVb35Fx-snaFl5i1m3hHH00widROQw_gzkcn9n42DjMpQnPyU6a4SmcPAfy1KD2FKB795kM2fRyzy-HOJ5dT-GMI4/s320/IMG_20150327_162056.jpg" width="320" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com2tag:blogger.com,1999:blog-8265513725188180698.post-21650071493255133262015-05-04T07:45:00.002+01:002015-05-04T07:45:51.807+01:00Bank Holiday is it?So whilst I'm sat here waiting for my gym to open, I thought I'd update you all with a few things I am working on.<br />
<br />
1. More product reviews on their way over the next couple of months.<br />
<br />
2. I am in the process of putting together some athletic movement posts to ensure you use correct form at all times.<br />
<br />
3. I have become an affiliate for www.cellucor.com for you US readers. Use code SHERLOCKFIT for 25% off.<br />
<br />
4. I am developing an online community to be able to support you all on your weightloss / muscle gain goals.<br />
<br />
Use #SHERLOCKFIT on instagram and twitter!<br />
<br />
Cheers!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com1tag:blogger.com,1999:blog-8265513725188180698.post-8297771122552149482015-04-26T19:46:00.003+01:002015-04-26T19:46:54.462+01:00Brace yourselves, Summer is coming! Which means one thing, taking your clothes off and getting a tan.<br />
<br />
Sounds easy right?<br />
<br />
However, an awful lot of the population are increasingly body conscious and, despite being on a beach in Portugal or Turkey in 30-40 degree heat, refuse to take their tshirt off.<br />
<br />
More so in women than in men, as they are unhappy with their appearance and don't want to be judged. Especially as women's body image seems high on the agenda at the moment after the controversy of the recent Protein World advert below.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-cAEJhQ6fy6XSjPjty23sjUKR0qpKHwHtE053sKRtXL9fCs_c4RSRvAsXnw34AfhplYMVtPvhag46O1ojrspB6FQX4PEhfG68ZOUtFx8mkSxdcKENs0Bm6S-lBquplNMbE6Q-cfbErkU/s1600/beach-body-ready.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-cAEJhQ6fy6XSjPjty23sjUKR0qpKHwHtE053sKRtXL9fCs_c4RSRvAsXnw34AfhplYMVtPvhag46O1ojrspB6FQX4PEhfG68ZOUtFx8mkSxdcKENs0Bm6S-lBquplNMbE6Q-cfbErkU/s1600/beach-body-ready.jpg" height="320" width="320" /></a></div>
<div style="text-align: center;">
(Source: Protein World)</div>
<br />
In this instance, you have two options.<br />
<br />
1. Keep covered up, and become miserable as everyone shows off their figures.<br />
Or<br />
2. Do something about it now.<br />
<br />
Summer officially starts on the 21st June.<br />
<br />
This means you have exactly 8 weeks to get into the shape of your life, this will require dedication, hard work, and a change of lifestyle, but I will guarantee if you put in the work you will reap the rewards.<br />
<br />
Again you have two options;<br />
1. Keep covered up and be miserable.<br />
Or<br />
2. Show off all your hard work with a smile.<br />
<br />
If you are interested in what I can do to help, contact me on fitness.sherlock@gmail.com<br />
<br />
Keep going!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-51274043824419404252015-04-05T23:07:00.004+01:002015-04-05T23:07:59.526+01:00"What protein do you use bro?"It's a question that is asked regularly in gyms all over the world, but it isn't the right question.<br />
<br />
Newcomers to the gym, this may include you so please do not take offence, seem to always gravitate to the muscular regulars for advice.<br />
<br />
This, in itself isn't the issue.<br />
<br />
The issue comes from asking the wrong questions.<br />
<br />
I am often happy to ask questions as I feel that you can never stop gaining knowledge in this industry, and am also happy to answer them when it is something I am knowledgeable about.<br />
<br />
However, to the average Joe, it's ALL about what magic supplement is being used to get the gym regulars big and/or lean. This is due to people, and I'm generalising here, being lazy and believing that there is a "quick fix" and that these magic supplements are going to get them ripped in 6 weeks (this is why you see so many bogus adverts promoting the next skinny pill that all the celebs are using!)<br />
<br />
As a regular visitor to this blog, you will have come to realise that there is no quick fix, you didn't get fat in just 6 weeks did you?<br />
<br />
Supplements do exactly that, they supplement your diet.<br />
<br />
If you have a bad diet, any addition increase to your protein intake will just be more calories added to your already gluttonous calorie consumption.<br />
<br />
Your diet is what needs to change first. And without going into too much detail, should consist of lean cuts of meat and fish, vegetables, fruit, nuts and seeds, eggs and dairy products.<br />
<br />
Try to reduce the intake of things that you know you shouldn't really be eating I.e. Pastry, chocolate, sweets, cakes etc.<br />
<br />
In a nutshell if you're looking to improve your health, change your appearance or way of life; it's your diet that will either hold you back or propel you to greatness.<br />
<br />
Next time you ask someone a question, ask them what their diet consists of, ask them about their macronutrient consumption.<br />
<br />
This will earn you respect, and you could also gain some more knowledge yourself.<br />
<br />
Happy Easter!Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-76974416501377400682015-03-26T18:23:00.000+00:002015-03-26T18:23:03.610+00:00Be honest with yourself.<span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Okay, it's honesty hour here at Sherlock Fitness.</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">How many of you started a new year new me regime back on January 1st?</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">And, how many of you still go to the gym regularly 3 months later?</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Be honest with your answers and you will see the reason why you might be struggling to shed those pounds, or even the reason why you are!</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Most people will have reverted back into 'normal life' at this stage- from a personal standpoint I can see this happen in real time, as my gym is a lot quieter than it was in January!</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">If you are one of the few still slogging out those late nights or early mornings, congratulations. You should have noticed your bodyshape changing and should also be feeling the positive effects of regular exercise. </span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">If not, you need to ask the question 'why not?'.</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Did you feel like you had too much to do one day and it spiralled from there?</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Did you not have time?</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Or were you tired after a long day at work?</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">These are just excuses. </span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Working out for an hour is just 4% of your day, and there is always time.</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">There is some good news however, if you live in the UK, like myself, the clocks go forward at the weekend. Which means we will have more daylight hours available to us to train!</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">It is also only 3 months till summer. If you need any motivation to get into shape, surely looking good on the beach or by the pool is reason enough?</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">If you are dedicated, 12 weeks is easily enough time to get into good shape, so what are you waiting for? Stop procrastinating by reading this blog and go and push your body to its limits. Then wake up tomorrow and do it all again!</span><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><br style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;" /><span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;">Peace!</span><br />
<span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX5K45uTI_u18IvOz5_mZt-HVLD9TsCgp_jaGkn3VUtV0vNtK13necvvIyuiDMM1uUdojfFJ-Vy-uqPHWph3XKmXL9tFF7nYhLnfLNtmhh8jJtXHmbXlUCQ0FmaUt5UndakpEmTbFBGQM/s1600/fat+man+on+beach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX5K45uTI_u18IvOz5_mZt-HVLD9TsCgp_jaGkn3VUtV0vNtK13necvvIyuiDMM1uUdojfFJ-Vy-uqPHWph3XKmXL9tFF7nYhLnfLNtmhh8jJtXHmbXlUCQ0FmaUt5UndakpEmTbFBGQM/s1600/fat+man+on+beach.jpg" height="191" width="320" /></a></div>
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<span style="font-size: xx-small;">P.S. Don't be this guy...</span></div>
<span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; color: rgba(0, 0, 0, 0.8); font-family: 'Roboto Slab', 'Times New Roman', serif; font-size: 14px; line-height: 19px; white-space: pre-wrap;"><br /></span>Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-9768499728798504932015-03-22T09:55:00.000+00:002015-03-22T09:55:22.878+00:00The Ultimate Protein Pow(d)er Cookbook ReviewI appreciate that it's been a few weeks since my last post, sometimes in life you go through stages where work is so intense, it seems like that's all you have time for! And, yeah the last 2-3 weeks have been exactly that.<br />
<br />
I didn't want to post something half hearted after such a long absence, so here we have it;<br />
Book review of The Ultimate Protein Pow(d)er Cookbook.<br />
<br />
I've had this book for almost a year, having purchased it at the <a href="http://www.bodypowerexpo.co.uk/" target="_blank">UK BodyPower Expo</a> in Birmingham, and all I can say is good things about it.<br />
<br />
The author Anna Sward knows exactly what she is talking about, and moreover, she brings her passion for good food and a healthy lifestyle together the way only she knows how.<br />
<br />
With recipes she has adapted from her family to become more healthy, to recipes she has dreamt up and turned into reality, there is something for everyone with all bases covered, from pancakes to bread and pizzas to doughnuts, the list is quite comprehensive. The only negative I can bring to the table is the ingredients, with some of the recipes you may need to look a little further than your local convenience store!<br />
<br />
My personal favourite recipe in the book has to be "The Absolutely Amazing Heaven-Dropped Buried-Banana Whey Protein Bread" and it is exactly that. Being an avid lover of banana bread I found it really enjoyable that week to be able to cut myself a slice when I returned home from work, and it also seemed that my partner enjoyed this too, as it was eaten a lot quicker than anticipated!<br />
<br />
If you are struggling for healthy ideas, or are struggling to eat clean without binge eating at the weekends, then this book has your name written all over it. The recipes are amazing, and if that's not reason enough to buy the book, the authors passion should be!<br />
<br />
Keep up the hard work! With summer now right around the corner just remember; this month's decisions are next month's body.<br />
<br />
Make the right choice!<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEcKxW1O6BuBOsR8OEjEjrW3sGe0XWs6EQ7Hf7Gwu1LzzC0IVhq35_l8c1jSp0wGsyrs0VOvFbkycY_JK2ZjYP4eOdcf3UKEL1UFAeXZpqv0TAkONIbhicP9BxbxgcCvRcdK18Vu80nwc/s1600/IMG_20150322_094356.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEcKxW1O6BuBOsR8OEjEjrW3sGe0XWs6EQ7Hf7Gwu1LzzC0IVhq35_l8c1jSp0wGsyrs0VOvFbkycY_JK2ZjYP4eOdcf3UKEL1UFAeXZpqv0TAkONIbhicP9BxbxgcCvRcdK18Vu80nwc/s1600/IMG_20150322_094356.jpg" height="320" width="320" /></a></div>
<br />
<br />
For more information check out <a href="https://instagram.com/proteinpow/" target="_blank">@ProteinPow</a> or visit the website <a href="http://proteinpow.com/" target="_blank">here</a>!<br />
<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-65995077170344894002015-03-02T12:24:00.000+00:002015-03-02T12:24:36.090+00:00What motivates you?If you have started training recently you must have started for a reason.<br />
<br />
The reasons most people tell you are "I just wanted to lose a few pounds" these people will not put 100% into losing the weight as they don't care enough about it.<br />
<br />
Good reasons to workout include;<br />
"I wanted to be able to run around and play with my son/daughter"<br />
"I hated the way I looked in the mirror"<br />
"I realised my health was suffering from carrying the extra weight"<br />
<br />
The one underlying thing behind all these reasons is fear.<br />
<br />
You fear not being able to run around with your children.<br />
You fear looking the way you did<br />
You fear the doctor not being able to treat you because you're too fat.<br />
<br />
Fear is what motivates us, I certainly know it motivates me.<br />
<br />
Sometimes you even fear going to the gym as you know you are pushing your body to it's limits and it'll hurt, or you fear going for that training run as you hit a PB last time out and you feel groggy.<br />
<br />
Thrive off that fear, and one day you will fear no more.<br />
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Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-81340235190361806862015-02-21T22:00:00.000+00:002015-02-22T09:02:26.727+00:00RunningFor those of you that are now well into your fitness journey, you will have probably noticed many trainers and websites that discourage running, and especially discourage any sort of long distance steady state training.<br />
<br />
This is something I cannot comprehend.<br />
<br />
Whenever I have wanted to shift a bit of excess flab, adding a 3-5 mile run into my training schedule for the week is exactly what I have needed. Not only does it give me more energy when I know I can comfortably cover that sort of distance, I can visibly notice my body getting leaner.<br />
<br />
This is why I would always recommend adding running into your training.<br />
<br />
Running outdoors is best. You get the benefits of being outdoors, fresh air, nice scenery and it also works your body harder. However, over the winter months (when it can be cold, dark, icy) it is fine and probably safer to run indoors on the treadmill.<br />
<br />
Now I agree, not everyone is used to running and, for some, it can be an effort running to the end of their road. This is perfectly normal for a sedentary adult and doesn't have to stop you!<br />
<br />
Small progressions count!<br />
<br />
If you struggle to run any sort of distance try adding on 10-20 metres every time you go out for a run, or if you're on the treadmill run for an extra 30 seconds.<br />
<br />
Increasing your training this way (10m per run) would mean if you do 2 runs per week, after a year you would be running 1km further than you were to start with!<br />
<br />
Sometimes training isn't fun, and for a lot of people running is one of their least favourite exercises. It does hurt, but we all get a stitch, cramp , shortage of breath, sore joints, even sorer muscles, cuts, bruises even the fittest people on earth. But the worst pain of all is the pain of knowing you could but didn't, the pain of getting old having never been able to accomplish any fitness goals and for me, the pain of slipping back to the old unfit version of myself.<br />
<br />
Keep at it and you will never feel those pains.<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com1tag:blogger.com,1999:blog-8265513725188180698.post-42228205603184242672015-02-15T18:43:00.000+00:002015-02-15T18:43:34.777+00:00Are you getting fitter but not slimmer?I see it everyday<br />
<br />
People who have been going to the same gym as me, 3 times a week for well over 12 months yet still look pretty much exactly the same. This, despite them lifting twice the weight they used to, and cycling to and from the gym.<br />
<br />
These people are fantastic exercisers. They are, more than likely, following a strict 12 week strength training programme which will then lead into another 12 week programme for power.<br />
<br />
This is all well and good if you don't want to change your bodyshape, but often these people don't understand what is going wrong and how they can change. These people generally believe they are in good shape- and often they are, in comparison to those in their friendship groups. It isn't until they are stretched and taken out of their comfort zone that they realise they have a lot of work to do.<br />
<br />
This was me.<br />
<br />
I admit it, I thought I was in good shape and, compared to the average Joe, I was.<br />
<br />
Where are these people going wrong I hear you cry?<br />
<br />
Well if you haven't figured it out by now, you are definitely in the right place.<br />
<br />
<b>DIET</b><br />
<br />
Yes, that's right these people are fantastic exercisers but terrible dieters!<br />
<br />
One of the first things you can do is cut out CRAP foods!!<br />
<br />
<b>C</b>- CARBONATED DRINKS<br />
<b>R</b>- REFINED SUGAR<br />
<b>A</b>- ARTIFICIAL COLOURS AND FLAVOURINGS<br />
<b>P</b>- PROCESSED PRODUCTS<br />
<br />
How do I do that I hear you ask? Well here are 10 rules to follow to make your diet a healthy one!<br />
<br />
1. Minimise foods you would buy from the bakery section of a store (refined carbohydrates), such as cakes, biscuits and white bread.<br />
2. Limit your intake of sugar (sweets, desserts and the two scoops in your coffee!).<br />
3. If it's green it'll keep you lean! Eat more dark leafy greens such as broccoli and spinach. Root vegetables are also good for you, try sweet potatoes!<br />
4. Eat more whole grain foods, beans and lentils (oats, corn rice etc).<br />
5. Drink 1-2 litres of water a day, including a large glass as soon as you wake up.<br />
6. Eat 3 pieces of fruit a day.<br />
7. Avoid fried food and hydrogenated fats.<br />
8. Try to minimise processed meat and food with additives and preservatives.<br />
9. Avoid caffeine after 5pm.<br />
10. Avoid cigarettes and limit alcohol intake to one drink per day.<br />
<br />
Try making one change at a time until you are following these rules and are happy at where you need to be.<br />
<br />
Slow small changes work best, you will thank me for this advice one day! Fitness is a lifestyle, a marathon rather than a sprint. If you go at it too hard you will not finish the race, I'm fact you won't even see the finish line.<br />
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Keep improving!<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-79271107086048431102015-02-10T22:34:00.001+00:002015-02-10T22:44:42.073+00:00Is DOMS stopping you?Doms, first of all what is it?<br />
<br />
We all know that training makes us tired and achey the day after. It hurts to walk up the stairs or sit on the toilet. This is called DOMS or The Delayed Onset of Muscle Soreness, and usually occurs 24 to 72 hours after exercise.<br />
<br />
Research on this suggests that the pain you feel is the result of your muscles tearing ever so slightly whilst you are exercising them (don't panic, this is completely normal) and then repairing itself.<br />
<br />
For example if you cut your finger, it doesn't necessarily hurt straight after you've done it, however after a few hours it gets painful to do anything with that hand. Well DOMS works in the same sort of way.<br />
<br />
Now back to the point in question. Is DOMS stopping you working out?<br />
<br />
For 99% of the general population the answer would be yes. This is the person that starts the new year routine, works out for two days and when the DOMS hits they stop and don't exercise for another 12 months.<br />
<br />
Now, my personal advice for DOMS would be to carry on training, carry on with your normal routine, once you have warmed up you shouldn't really feel the soreness. Regular exercise will increase your pain threshold, thus allowing you to train.<br />
<br />
It's a vicious circle. The more often you train the less likely you are to suffer from bad DOMS.<br />
<br />
If you are in the infancy of your fitness journey, I would advise light active recovery sessions such as;<br />
Swimming<br />
Walking<br />
Cross training<br />
<br />
And to help ease the pain consider;<br />
Hot baths<br />
Massage<br />
Hydrotherapy Pool<br />
Sauna<br />
<br />
Another way to change your perception of DOMS is to feel it is a badge of honour for working so hard. The more it hurts, the better your workout must have been!<br />
<br />
Remember, the pain you feel today, will be the strength you feel tomorrow. 💪<br />
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<br />Anonymoushttp://www.blogger.com/profile/03235554484304136366noreply@blogger.com0tag:blogger.com,1999:blog-8265513725188180698.post-67853329777636909062015-02-01T16:37:00.000+00:002015-02-01T16:38:00.666+00:00Client Testimonial - Adam Teare<div>
<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">I have been working out pretty consistently since the age of 19. Now at 24, I thought I had a pretty extensive knowledge of the gym, how to get the most out of my workouts both in terms of achieving my goals and how to go about it. </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">This was only until 8 weeks ago when I decided to let Paul take me under his wing and train me. I have since realised how stale the knowledge that I had was, and how I was seriously underachieving in my lifts. </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">Not only does he push you right to the limits each time you are in the gym, but he knows where those limits are and what each individual is capable of. </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white;"><span style="font-size: 13px;">My personal goals were to purely pack on some weight and size before heading over to New Zealand to play rugby, and having a fast metabolism this is something I have always struggled with. With Paul's diet tips and routine of what I need to eat and when, I have successfully put on 7 pounds of lean muscle in 8 weeks; an inch added to my biceps, 2 inches on the chest and 3.5 inches on my quads. My lifts have massively improved -in some cases +75kg on what I thought was my one rep max. </span></span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">I can honestly say without Paul pushing and guiding me through these past 8 weeks, none of this would of been possible. I am easily in the best shape of my life, not only ascetically but also purely from a strength and power point of view. </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">I would 100% recommend Paul. Even if you have been in the gym years it proves that there is always something to be learnt and if not, I couldn't think of someone better to start your training journey with! </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">Give Paul the opportunity to guide you throughout your fitness journey and I guarantee you will not be disappointed!! </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 13px;">Cheers mate!</span></span></div>
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