How, why and when to foam roll
Is mobility and recovery a huge focus in your training programme? It should be! Training 4-6 hours a weeks isn't enough to combat the amount of sitting and slouching we do. Plus the positive impact we cause in the gym can sometimes bring on short term negatives like soreness and tension which if left untreated and allowedto build up can add to our problems.
Eating for only 2-hours a day for 5.5 weeks
As an evidence-based PT and transformation specialist, I won’t recommend anything to my clients that doesn’t have a firm rooting in scientific theory. More than that, if I haven’t lived through the process, then I won’t recommend it. This means that I am always reading new scientific literature and using my own body as a ‘guinea pig’ to test out the most up-to-date theories.
When the clock struck midnight on New Year’s Eve, like so many others, I resolved to make 2018 a game-changer. Along with building my business and helping to transform the lives and bodies of my clients, I made a promise to get myself in the best shape of my life before turning 30 next year.
My aim with ‘The Next Action Hero’ Series is not only to put my own twist on the body transformational sector of the fitness industry but to show you exactly how I did it (pure transparency) which in turn will hopefully inspire you on your own journey and give you the information you really want and need. In order for me to show you what I was doing I needed to document as much as I could which meant I needed to plan some filming and pictures to be taken.
10 days isn't a long time when it comes to getting ready for your big birthday party, your best friends wedding or your summer vacation however it is enough time to tighten things up and improve the way you look and feel.
We all want to look and feel our best when it comes to huge events in our lives and the details in this blog will help you do exactly that! The closer you follow our guidelines the better your results will be so it's in your hands, don't let yourself down.
The Next Action Hero Series
We all want to look like our favourite movie star but unfortunately the ‘How to’ isn’t always that easy to find. As a company we’re moving onto the online platform after years of success of with our private clients in and around London and we thought what better way to showcase our skills and coaching abilities than to transform ourselves over a 12 week period with the goal of looking just like they do in the movies. The difference is we want to be a honest and transparent company and that is why we’re going to show you the ups and downs and hopefully give you a better insight into how it’s done and teach you how to handle your own health and fitness goals and de-bunking some myths some magazine use only to sell copies.
Switching to a low carb lifestyle
Switching to a Low Carb Lifestyle is a tricky process and success will only come if you take the time to allow the habits to form. When it comes to nutrition too many people dive straight into the deep end, unprepared, unaware and uneducated which leads to them giving up before they experience the benefits.
We know that counting what you eat isn't fun but tracking what you eat from time to time is a great way to increase your understanding of what is going in your body and your improve your health and fitness results.
Fasting: The 12 hour fast
Fasting for 12 hours not only offers the full benefits of fasting but it is probably the easiest fasting method to adopt. Let us explain.
If you're unsure of fasting check out our previous blog.
fasting: The Daily Fast
This fasting method is by far the most popular among fitness professionals and when used properly is definitely the best for fast loss and muscle gains results. Let us explain.
If you're unsure of the benefits of fasting take a look at our previous blog.
Fasting:The 24 Hour Fast
One whole day? Really? Yes! Let us explain.
As we know from our previous blog fasting is a great way to enhance our health and fitness results but fasting for a whole 24 hours is by far the hardest but boasts the most benefits.
Fasting: The Warrior Fast
It sounds hardcore and it is but boy does it work! Let us explain.
As we know from our previous blog fasting is a great way to enhance our health and fitness results and The Warrior Fast is definitely one of the harder fast but has some protocols which can make it easier.
Fasting: Strategy not starvation
Is fasting all it's cracked up to be? Definitely! Let us explain.
Going without food might seem a little barbaric but trust us it's not. For those you new to this term, fasting is the process of going without food for a strategic amount of time to enhance and improve health and fitness markers such as weight and fat loss results and improved cognitive and body functions.
Coffee and fat loss
Is coffee really a magic fat loss supplement? Yes it is! But not by itself, let us explain.
If you haven't heard of Turmeric don't worry many people haven't but it's the spice which gives curry's their goldenly yellow colour and make Indian dishes so delicious. However quality research has shown it can do more than just add some colour to your meals but it can benefit our minds and bodies too.
Travel Day Nutrition
Travel day nutrition can be confusing and often frustrating. Your choices are not only limited but your discipline is weakened as your relax (pleasure trips) or stressed (business trips). Staying on track on your travel day whether it’s business or pleasure can and will make all the difference to your trip as a whole.
Fat loss training and nutrition
Fat loss is a hard thing to achieve but not it's not impossible. Many people claim to have the secret when it comes to quick fat loss results but in reality it all about patience and hard work in and out of the kitchen.
It's important your training and nutrition is at least 90% track when you're chasing a fat loss goal and remember you can't out train a bad diet and you can't out eat a terrible training programme.
Let's take a look at what exactly you will need;
5 Instant mood booster
Life can be stressful sometimes and it's important that we're able to combat these situations as often and as best possible. Below you'll find 5 easy ways you can improve your mood in an instant.
There’s a reason why sleep is first in our name and that’s because we believe you can make the biggest impact on your health, work and social life by fixing and improving your sleep. Plus it’s totally free and the easiest thing to add into any lifestyle.
As science advances and our understanding of the human body improves it’s important to adjust our thinking and habits, especially when it comes to breakfast. For years we’ve dined on high sugar and carb based breakfasts such as cereal, pastries and fruit juices only to see our weight increase year upon year. Now we’re not saying that these breakfast choices are the only reason for our yearly weight gain and rise in obesity in children and in general but they’re definitely a contributing factor along with exercises, sleep and other out dated nutritional habits. Breakfast is definitely important (unless your fasting) but it’s more important what exactly you're putting in our mouth.
Our favourite gym myths
The internet can be such a good place for information on a number of topics, one of them being fitness and nutrition. However read long enough and you'll come across far more rubbish than good.
We wanted to de-bunk our favourite myths not only from the internet but what we hear in and around the gym.
Most of you by now will know something about recovery sessions (AR) especially if you're a reader of CrossFit.com and other fitness publications but some of you still are in the dark in regards to this life changing tactic, so let us help.
A cheat sheet to eating out
There's no denying that a fresh home cooked meal is the best thing for your health and fitness goal, but every now and again (more often for some) you'll need to order a takeaway or have to eat out.
This cheatsheet is designed to cut through the bull and get straight to the point. No matter how much we know about how bad a meal is for us, at the end of the day we just want to make the best choices out of a bad situation.
Here are a few tactics you can do before you've even ordered;
Have you stopped seeing results?
Have you stopped seeing results in the gym and mirror?
There's nothing worse than seeing no change and feeling like we've failed. At some point during our journey we all experience plateaus and set back but the most important thing is realising these moments and accepting that they happen. Only once you've done that can you truly carry on growing.
Once you've identified that your growth and progress has halted you can begin to make the necessary adjustments to make sure they don't stop you complete.
See our best plateau busters below.
Your workout efficiency will ultimately determine your results. Its no use sitting around the gym for an hour if you’re only going to get 20 minutes of solid work in. Efficiency is measured by two factors; the amount of work completed and the intensity of your workout.
Here are 4 ways your can increase your workout efficiency and make sure you’re results don’t suffer.
Training and Nutrition
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